In nature, symmetry is everywhere, and often thought to be a marker of beauty and perfection. But as we all know, perfection doesn’t exist – especially not in the human body, where asymmetry is not just normal, but inbuilt.

According to research, we are born asymmetrical, with most of us having one foot larger than the other, ears that are higher or further forward on one side (once you’ve seen it, you’ll wonder how you didn’t notice it before) or a natural hip hike on one side. And while all of this is normal, when our skeleton gets really out of whack (after having a baby, for example), it can cause pain and discomfort.

“Our alignment is how our body – for example, shoulders, hips and knees, line up with each other,” explains Penny Weston, a personal trainer and founder of wellness platform Made on Demand. “When our alignment is good, it ensures the force distribution around the body is right, it reduces the strain on our spine, improves posture, helps the body move more freely and helps to prevent injury and pain.”

Why are we all a bit out of alignment? 

Our daily routines can negatively impact our body’s alignment. Just think about how we carry heavy bags on one shoulder, cross our legs when sitting at our desks, and even our sleeping position. And when you factor in life changes, such as carrying and birthing a baby, these can have a huge impact on our skeleton. 

“When our alignment is out this can directly impact our joints,” says Weston. “Our ability to move freely is impacted, and it can cause pain. Many people will notice this with knee, hip and shoulder and/or back pain.”

So, how can we make ourselves as aligned as possible without forcing our bodies into positions we wouldn’t usually favour? 

How to realign our bodies

The good news is that there are lots of things we can do to realign our bodies. Yoga and pilates exercises in particular can help to strengthen our core stabilising muscles and release tension, which helps with alignment, and there are some simple exercises you can do at home to help.

“Unilateral exercises help to isolate and correct muscle imbalances to assist with posture alignment,” explains personal trainer Mandy Wong Oultram. “Alongside these, it’s important to work on increasing your flexibility to give more freedom of movement, through a range of stretches.”

Stretches

Pelvic tilts

Lay on your back with your knees bent and your feet on the floor. Tilt your pelvic bone upwards and then hold for a few seconds before releasing and then tilting again.

Cat cow stretches

Get on all fours with your wrists below your shoulders and knees below your hips.

Inhale and relax your stomach towards the floor and gently arch your back while tilting your chin up towards the ceiling. Then when you exhale, round your spine and draw the chin into the chest. Repeat. 

Opposite arm and leg stretch

Start on all fours and gently tuck your toes under. Stretch out one arm at the same time as the opposite leg and hold for a few seconds. Then repeat with the other arm and opposite leg. Make sure you keep your hips and shoulders level.

Child’s pose

Sit on your shins with your knees touching and heels out. Walk your hands out in front of you along the floor while sinking your hips down towards your feet. Gently place your forehead on the floor. You can either extend your arms out along the floor in front of you or have them relaxed by your side.

Supine morning stretch

Lay on your back with your legs flat on the floor and arms by your side. Reach your arms up overhead and straighten your legs away from you. It’s as if you’re trying to pull your feet and hands away from each other and stretch out your body.

Chest opener stretch

Stand or sit tall with your arms in front of you, palms facing one another. Inhale and draw your arms out and back while squeezing your shoulder blades together. Hold for 10-15 seconds.

Pigeon pose

Place your body in a high plank position then bring one knee up towards your chest and place it on the floor in front of you. Lower your torso down while sliding your other leg back so you are resting your weight on top of your front leg. Hold for 10-15 seconds then switch sides.

Exercises

Single arm row

“This is great for strengthening upper back muscles and improving upper body posture,” says Wong Oultram.

How to do them

1. Place your right knee on one end of a bench and your right hand on the other end so that your body is parallel to the floor.
2. Hold on to a dumbbell with your left hand while keeping your lower back straight. The palm of your left hand should be facing your torso. This will be your starting position.
3. Begin the upward motion of the dumbbell by bringing your elbow to the ceiling, keeping your elbow close to your body. Exhale as you initiate this movement.
4. Engage and squeeze your back muscles then lower the dumbbell back to start position with control. Inhale during this part of the movement.
5. Perform one set of 8-12 reps, then switch sides.

Single leg raises

“Single leg raises help to improve stability in the hip flexor,” explains Wong Oultram. “They also strengthen the quadriceps and core.”

How to do them

1. Lie on your back with your right leg straight and left leg bent so your foot is flat on the ground.
2. Slowly raise your right leg off the floor until they form a 90-degree angle with your hips. This is your starting position.
3. Inhale and while keeping your core engaged, slowly lower your leg to the floor.
4. Exhale and raise your leg to return to the starting position.
5. Perform one set of 8-12 reps, then switch to your left leg.

Side lunges

“These are great for improving stability in the ankle joint and strengthening glutes, hamstrings and inner thigh muscles,” says Wong Oultram.

How to do them

1. Begin in a standing position with your feet hip-distance apart.
2. Take a wide step with your left leg to the side of you.
3. Bring your hips back and bend your left knee to lower your butt to a lunge position while keeping your right leg straight but not locked. It should feel like you are trying to sit one-half of your body in a chair.
4. Push off your left foot and return your body to the starting position.
5. Perform one set of 8-12 reps, then switch to your right leg.

Images: Getty