What is Good Alignment?
Written by John A. Wilson, Certified Advanced Rolfer®
Published October 25th, 2026
Ida Rolf described gravity as something that should flow through an individual while walking, standing, or sitting. We know this is not a scientific statement, but rather a description of how we can experience gravity personally. Proper alignment means that the parts relate to the whole in a way that is supportive. In turn, this means that the individual relates to gravity harmoniously, rather than struggling against it. These relationships are dynamic and constantly changing as we go about our day.
When these relationships are compromised, ordinary activity becomes a struggle, which can be perceived as a struggle against gravity. Proper posture and alignment can transform our relationship with gravity into one that supports us rather than works against us. Injuries may heal when unnecessary strain is removed, and muscles can relax when they are no longer being used to hold us up in an incorrect manor. In this way, gravity can have a healing power. As Ida Rolf said, “Gravity is the therapist.”
The idea that certain anatomical structures should line up while standing was developed by her. We use bones as reference points for this alignment. When these anatomical features do not line up, it can indicate where support is needed and may suggest unnecessary strain.
To assess alignment, we can use—or imagine—a plumb line, a construction tool consisting simply of a weight attached to a string. This helps us see how things line up along the side of the body. When the line is held at the ear, the earlobe should align with the head of the humerus, which lies beneath the deltoid. The lateral condyle of the elbow should align with the greater trochanter of the femur, where the thigh essentially meets the hip. The greater trochanter should align with the head of the fibula below the knee, near the lateral top of the tibia. The head of the fibula should then align with the lateral malleolus, on the outside of the ankle.
This is how we might imagine a properly aligned person in a standing posture. Because some bony landmarks may be well hidden beneath muscle tissue, we must use our imagination in certain areas.
This model shows the relationships between the parts of an individual, and we can use it to understand how those parts relate to the whole. Many Western methods consider these elements, but they are often short-sighted. If your head and neck are positioned forward and your shoulders follow, your head and shoulders may be aligned with one another. If you try to pull your shoulders back to what looks like better posture, you may hyperextend them in relation to your chest. The issue may lie farther down—not only in your chest, but also along the front of your spine and possibly at the angle of your pelvis.
Even when we recognize this, trying to hold ourselves in an ideal posture is not good posture; it is merely an attempt to imitate good posture. Good posture should be a natural expression of being well supported and well stacked in gravity, along with the ability to move through a good range of motion. It should not be a rigid form that creates additional strain.
Good posture should feel good when it is a natural expression. Once better posture is achieved, poor posture should feel uncomfortable by comparison. If it feels good, you will do it. If it causes strain you won't.
About The Author
John Wilson is a Certified Advanced Rolfer® with more than 20 years of experience studying the relationships between fascia, posture, movement, and chronic pain. Through thousands of client sessions, he has developed a whole-body approach to Structural Integration that emphasizes identifying the underlying compensatory patterns that contribute to discomfort rather than focusing solely on the site of pain. His writing reflects both clinical experience and an ongoing commitment to anatomy, biomechanics, and movement education.
Credentials
Certified Advanced Rolfer®
Structural Integration Practitioner
Over 20 years of clinical practice
Specializing in posture, chronic pain, fascia, and biomechanics
Serving Denver and Tucson
Editorial Note: Articles on this website are written by John Wilson based on his clinical experience as a Certified Advanced Rolfer®, continuing professional education, and published research. They are intended for educational purposes and should not replace individualized medical advice.
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