The Wall Drop is an Egoscue e-cise that uses a Slant Board to create bilaterally symmetrical ankle dorsiflexion which creates a chain reaction throughout the body to improve postural alignment.
How does the Wall Drop affect posture?
The Wall Drop takes advantage of gravity and uses the position your feet are in and the wall to cause reactions and postural changes throughout your body. When you position your feet hip width apart and straight you are creating symmetry and balance in your foot position and this will create a chain reaction up your legs, into your pelvis, up your spine, and affect every joint and muscle in your body.
The Wall Drop takes advantage of gravity and uses the position your feet are in and the wall to cause reactions and postural changes throughout your body. When you position your feet hip width apart and straight you are creating symmetry and balance in your foot position and this will create a chain reaction up your legs, into your pelvis, up your spine, and affect every joint and muscle in your body.
- Hip width means the middle of your ankles are aligned vertically under your hip joints. This is about 4-6 inches part for most people (more narrow than you think). Make a fist and put that between the balls of your feet and that is about the correct distance apart.
- Feet straight means a line from the middle of your ankle straight ahead goes in between your first and second toes (this might feel pigeon toed but is straight).
 Feet straight & hip width apart. |  Feet not pointed straight ahead. |  Feet too wide, not hip width. |
The slant board is flat which will limit foot supination and pronation which creates a neutral foot and ankle position. Wearing Correct Toes with barefeet, Injinji toe socks, Pedestals or a zero drop shoe will help position your feet and toes even better while doing the Wall Drop. Note: The reason why is because many people have big toe adduction (think bunion) which collapses the arch, and Correct Toes will help realign your big toe and arch.
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Aligning your feet in this balanced position creates a pull/stretch through your Achilles tendon and your calf muscles (soleus and gastrocnemius). Because your gastrocnemius has two heads that attach to the inside and outside of your femur (upper leg bone), this stretch will rotate your femurs into a balanced position left to right. Note: many people have one femur that is more rotated in or out than the other which can cause foot/ankle/knee/hip pain and doing the Wall Drop will help balance your femur rotation which means more functional movement patterns and less pain!
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As your femurs become more symmetrical and balanced, your pelvis will react to this and become more balanced. Note: many people have one side of their pelvis that is tilted or rotated compared to the other side. Balancing your femur rotation will balance your pelvic position.
 Right side pelvis is rotated forward. |  Left side pelvis is in a better more stable position. |
Because the body is a unit, your spine will react to this balanced pelvic position and also become more aligned. Your spine will de-rotate and align more vertically from the front/back views. Note: this is key for helping scoliosis because scoliosis has a rotational component and the Wall Drop will help create a more balanced pelvic and spine position for people with scoliosis.
 Before photo right side: right shoulder forward and torso rotated right side forward. |  Before photo left side: notice how different right and left side photos look. |
 After photo right side: torso rotation greatly decreased and right shoulder position greatly improved. |  After photo left side: notice how symmetrical right and left side photos now look. |
As your spine de-rotates this will allow your rib cage, shoulder blades, shoulders, and arms to become more even left to right. Note: this can help with things like elbow and wrist pain stemming from shoulder imbalances.
Because your back is against the wall during this e-cise, your thoracic spine will extend allowing your shoulder blades and shoulders to drop back and down relaxing your upper back and neck muscles. Note: this will help your breathing and internal organ alignment and function.
Because your back is against the wall during this e-cise, your thoracic spine will extend allowing your shoulder blades and shoulders to drop back and down relaxing your upper back and neck muscles. Note: this will help your breathing and internal organ alignment and function.
 Excessive thoracic flexion with shoulders rounded and head forward. |  Improved upper body posture with less thoracic flexion and less forward head posture. |
As your thoracic spine extends, your head will move back toward the wall. Eventually your head will be level and touching the wall comfortably without you having to pull it back toward the wall. Note: forward head posture is usually caused by pelvic and thoracic spine imbalances.
Important points to remember for the Wall Drop e-cise:
- Make sure your Slant Board (or whatever you are using) is stable and you have something next to you to hold onto while getting on and off your slant board.
- Start with a small angle first and see how your body reacts to it.
- Make sure your feet are hip width apart (6 inches) and straight.
- Relax your upper body and breathe.
- Allow your body to react to the e-cise for 4-10 minutes.
- Enjoy the benefits of improved posture for the rest of your day!
If you would like to try the Wall Drop e-cise, contact me and I'd be happy to set up a time you can come into the clinic and try the Wall Drop. I'll make sure you are doing it correctly and that it would be an appropriate e-cise for you and your posture.
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