Correct Posture in Standing and Riding
By Pete Egoscue

What to do about chronic pain? Isn't that the million dollar question. Understanding pain and its cause is just as important as doing therapy to feel better. Whether it is back pain, knee pain, neck pain or hip pain, the cause of the pain is rarely the site of the pain.

Believe it or not, it is your normal standing posture. Let's take a moment to discuss the correct postural position when standing. This position is important to every movement in that it shows us muscular limitations or imbalances. Notice how the ankles, knees, hips and shoulders are directly aligned above one another and across from each other. This alignment allows for free flowing movement without limitations. When this posture is present, you are balanced and it will show in your riding.


Correct postural position when standing


We recommend you try the following e-cises before or after riding to help align your load joints and allow for a pain free, better balanced riding lifestyle.

Static Back


Static Back: Lie on your back with knees at 90 degrees. Relax and breathe for 5-15 minutes.

Static Wall


Static Wall: Lie on your back with both legs up the wall. Tighten thighs and flex ankles back. Hold 2 minutes and be sure to relax your upper body.

Counter Stretch


Counter Stretch: Place your elbows (arms crossed) or outstretched hands (with arms locked out) on a chest high counter. Tighten your thighs and allow your back to slowly arch downward. Hold 1 minute.

Cross Crawling


Cross-Crawling: Lie on your back. Simultaneously, take one arm overhead to the floor while lifting the opposite leg toward your chest. Hold 2 seconds and then switch sides. Repeat 5x per side.



Airbench: Stand against wall with feet straight. Walk feet out about 24 inches from wall and begin to slide down the wall so that there is around a 90 degree angle at your knees. Hold this position for 1-2 minutes while flattening your low back to the wall. Smile!

If you have any questions about the above e-cise routine, please feel free to contact The Egoscue Method at 800-995-8434 or e-mail them at

Look for us in the next issue to discuss the specifics of shoulder limitations and pain with riding.

Coming your way - The Egoscue Method's Travel Therapy Team is pleased to be able to duplicate the Clinic experience in a setting where you can benefit just as if you were in the California or Connecticut facilities. Here's a link to more about travel therapy, dates, and locations: