# How to Stand Upright (All you'll need is a wall) Source: https://www.youtube.com/watch?v=j6GOkUsvLp8 Recap page: https://rapidrecap.app/video/j6GOkUsvLp8 Generated: 2025-12-02T17:10:24.685+00:00 --- ## Quick Overview Proper standing posture, as demonstrated by the "Falling Up the Wall" game, requires keeping the lower back against the wall while simultaneously pulling the upper ribcage away from the wall, ensuring the front of the torso remains over the ankles, which fundamentally challenges the body's habitual forward-leaning posture. **Key Points:** - The optimal standing posture test involves keeping the lower back and sacrum against the wall while pulling the top of the ribcage away from the wall. - A common incorrect attempt involves letting the lower back arch away from the wall (creating a 'hollow back') or pushing the midsection too far forward relative to the feet. - If the back of the head cannot touch the wall when standing against it, the person has forward head posture. - The exercise 'Falling Up the Wall' requires standing about one fist's distance from the wall and attempting to fall backward (upward relative to the wall) without bending the knees, ensuring the lower back hits the wall before the butt. - When performing the wall test correctly, the front of the ribcage and abdomen should align directly over the ankle, which is difficult for people accustomed to leaning forward. - When attempting the movement, subjects should feel the upper sacrum and lower ribs move backward toward the wall, while the top of the ribcage moves away. - Video recording yourself during these exercises is recommended to objectively assess posture changes, as subjective feeling can be misleading. ![Screenshot at 00:35: A side-by-side comparison illustrating the posture test: the left figure \(green checkmark\) shows correct alignment where the back of the head touches the wall, while the right figure \(red X\) shows forward head posture where the head is unable to touch the wall.](https://ss.rapidrecap.app/screens/j6GOkUsvLp8/00-00-35.png) **Context:** This video explains and demonstrates a posture self-assessment and exercise game called "Falling Up the Wall," which aims to correct common postural deviations like forward head posture and excessive anterior pelvic tilt/lordosis. The core concept revolves around achieving a neutral alignment by consciously disconnecting the ribcage movement from the pelvis movement while standing against a wall. ## Detailed Analysis The video begins by referencing a previous description of bad posture, characterized by the midsection being pushed too far forward, which is visually contrasted with examples of both male and female subjects exhibiting this alignment. The presenter then introduces the "Wall Test" used to assess forward head posture: if the back of the head cannot touch the wall when standing against it (with heels against the wall), forward head posture exists. The video then details the counter-intuitive correct technique for standing against a wall, which involves ensuring the heels are about 6 inches away from the wall, and the butt, shoulders, and head are all touching the wall. It argues that many people fail this test because they exhibit a 'hollow back' or push their midsection forward, causing their head to tilt backward (retract) unnaturally to make contact. The video explains that the goal posture involves keeping the lower back (sacrum area) against the wall while simultaneously moving the upper ribcage forward and away from the wall, keeping the entire torso centered over the ankles. This movement is meant to stretch tight tissues like the Iliotibial (IT) band and lengthen the lumbar extensors. The game, "Falling Up the Wall," is introduced as a way to train this correct alignment: stand near a wall (one fist's distance max), keep the lower back touching the wall, and try to move backward (upward relative to the wall) without bending the knees, ensuring the lower back hits first, followed by the shoulders, and then the arms/hands. This movement counteracts the habit of leaning forward or letting the pelvis tilt anteriorly. The video concludes by emphasizing that consistent practice (5-10 minutes daily) helps retrain the body to maintain this upright posture naturally, even without the wall's support. ### Wall Test for Forward Head Posture - If the back of your head cannot touch the wall when standing with heels against it, you have forward head posture - This posture often involves a retracted head, hollowed back, and protruding abdomen. ### The 'Falling Up the Wall' Game Setup - Stand one fist's distance from the wall, keep your lower back touching the wall, and raise your arms straight out in front of you - Do not bend your knees. ### Goal Movement - Fall backward (upward relative to the wall) so the lower back hits first, then the shoulders, then the arms/hands, without letting the lower back arch away from the wall. ### Musculoskeletal Rationale - The correct movement requires pulling the upper ribcage forward and away from the wall while keeping the pelvis/lower back against the wall - This action stretches tissues like the IT band and lengthens the lumbar extensors, counteracting the common habit of leaning forward. ### Assessment and Feedback - Video recording yourself is crucial because subjective feeling is unreliable; the correct posture involves the front of the ribcage and abdomen being over the ankle. ### Practice Recommendations - Play the game for 5-10 minutes daily to retrain the sense of balance and adopt a more upright, aligned posture. ![Screenshot at 00:05: Illustration showing an individual with a protruding abdomen and exaggerated lumbar curve, indicating poor posture.](https://ss.rapidrecap.app/screens/j6GOkUsvLp8/00-00-05.png) ![Screenshot at 00:24: The initial posture test showing a man leaning against a wall, with an arrow pointing to the gap between his neck and the wall, questioning if he can pass the test.](https://ss.rapidrecap.app/screens/j6GOkUsvLp8/00-00-24.png) ![Screenshot at 00:35: Visual guide comparing correct posture \(green check\) versus forward head posture \(red X\) based on head contact with the wall.](https://ss.rapidrecap.app/screens/j6GOkUsvLp8/00-00-35.png) ![Screenshot at 03:08: Diagram illustrating the correct alignment targets: lower back/sacrum touching the wall, while the top of the ribcage moves away.](https://ss.rapidrecap.app/screens/j6GOkUsvLp8/00-03-08.png) ![Screenshot at 07:47: Anatomical diagram contrasting poor posture \(left, red arrows indicating anterior tilt/forward load\) with corrected posture \(right, green arrows indicating vertical loading and posterior movement of the pelvis\).](https://ss.rapidrecap.app/screens/j6GOkUsvLp8/00-07-47.png)