In order for your hips to be building bone density through the day, they need to be supporting the weight of your pelvis and torso in a certain alignment.
A common pattern we see with resting standing positions is standing with the pelvis pushed slightly forward (as in the first picture). It's subtle but has major implications for bone health of the hips (not to mention the long term impact of this position on foot health, core strength, and balance).
Shifting the pelvis back so your body weight is carried over the heels (second picture) and maintaining this position throughout the day allows for optimal bone health. However, getting to this position if this is not your usual requires taking a closer look at the muscle groups that attach to the pelvis.
A quick and simple test to help you determine where you carry your center of mass: make a plumb line from string with something weighted at the bottom. Position yourself facing sideways toward a mirror and find the boniest...
A quick test for balance: how long are you able to stand on one leg without arm support?
To set up: keep a chair or something you can hold if needed nearby and stand in front of a mirror with your feet hip width apart, shoes and socks off. Place your hands on your hips, shift your weight to one side and pick your opposite foot off the floor. How long can you hold this position?
An adult around age 30 should be able to comfortably hold this position for 30 seconds. In adults over age 65, an inability to hold this for at least 5 seconds indicates a greater risk of falls. Were you surprised by your results?
We often get asked why we spend so much time practicing single leg standing in therapy. This skill is important because this is the position we spend the most amount of time in while walking! In order to take a step forward, you have to stand on one leg to allow the other leg to swing forward. If you are having difficulty with single leg standing, it is likely your walking...