Posture Flashcards
What is the ideal posture?
Neutral pelvis and spine.
- Spine has 4 natural curves
- Pelvis is in a neutral position
- Lower limb bones are in good alignment for weight bearing
- hands facing towards the body
- Shoulders are at the same height
Ideal posture plumb line runs:
- Slightly posterior to the apex of coronal structure
- Through the middle of the shoulder joint
- Through the bodies of lumbar vertebrae
- Slightly posterior to axis of hip joint
- Slightly anterior to axis of knee joint
Why use a plumb line when observing posture?
It is a vertical plane that allows us to see the effects of the forces of gravity on the body.
Neutral Pelvis
ASIS - Anterior Superior Iliac Spines of the pelvis and pubic bone are in the same coronal plane.
PSIS - Posterior Superior iliac Spines should be approx in the same transverse plane
What is anterior tilt
Two ASIS lie anterior to the symphysis pubis in a vertical plane.
Posterior Tilt
Two ASIS lie posterior to the symphysis in a vertical plane.
What is a lateral tilt?
One ASIS is higher or lower than the other in the coronal plane
How many curves does the spine have?
4 curves: 2 primary, 2 secondary
What are the anterior curves of the spine
Cervical and lumbar regions
What are the posterior curves of the spine
Thoracic and sacral areas.
Flexibility, external forces, gravity
What is Neutral Spine?
‘Ideal alignment’ - normal and natural curves.
Position:
Convex anterior in cervical region,
Convex posterior in thoracic region,
Convex anterior in lumbar region,
Convex posterior in sacral region.
Why is neutral important?
Causes spine minimal stress and strain on joints, discs, muscles and tissues.
Stable and shock absorbing
1 vertebra on top of other
Posture
Good alignment for weight bearing
What are the 5 types of posture?
Ideal
Kyphosis- Lordosis
Flat Back
Sway Back
Military
What is Kyphosis Lordosis posture?
Forward Head,
Neck extended
Rounded thoracic spine
Anterior Tilt
Flexed Hips
Slight hyper-ext knees
Plantar flex ankles
What are the muscle imbalances of Kyphosis Lordosis?
Strong and short hip flexors
Long weak hamstrings
Strong and short lower erector spinae
Weak obliques
Tight Pecs
Strong neck ext/ Weak Neck flexors
What are the muscle imbalances of Kyphosis Lordosis?
Strong neck ext/ Weak Neck flexors
Strong and short hip flexors
Strong and short lower erector spinae
Tight Pecs
Weak obliques
Long weak hamstrings
Kyphosis Lordosis Exercise plan
Stretch hips flexors, pecs, lower back
Strengthen hamstrings, glutes, obliques
Emphasise thoracic ext and lumbar flex
Strengthen scap stabilisers
Headrest
Kyphosis Lordosis Pilates exercies
Cat Stretch
Back extensions
Back Rows
Hip Roll
What is Flat back posture?
Forward head
Extended neck
Kyphotic upper thoracic
Flat lumbar & Lower Thoracic
Posterior tilt
Extended hips
Extended knees
Plantar flex ankles
Flatback muscle imbalances
Long and weak hip flexors
Strong, tight hamstrings
Strong abs
Strong neck ext, weak flexors
Flatback Exercise plan
Strengthen hip flexors
Lengthen and stretch hamstrings
Neutral pelvis and spine
Mobilise spine
Restore Curves
Headrest
Swayback posture
Forward head
Flat lumbar spine
Thoracic long kyphosis
Posterior tilt
Extended hips
Hyper extended knees
Neutral ankles
Swayback muscle imbalance
Strong lower back muscles - weak obliques
Strong glutes and hamstrings
Weak hip flexors
Weak upper back ext
Strong pec
Swayback posture exercise plan
Strengthen abs
Strengthen upper back ext muscles
Stretch out lower back
Swayback exercise plan
Strengthen abs
Neutral pelvis and spine
Strengthen hip flexors, ext obliques, upper back
Stretch hamstrings, internal obliques and lower back
What pilates exercises would you give for flatback?
Cobra - stretch abs
Hip rolls/ abductors - Strengthen hip muscles /mobilise spine
Catch stretch - mobilise spine
Mermaid - Lateral flexion - mobilise spine
What pilates exercises would you give for swayback?
Plank - abs
Side plank - abs/obliques
100s
Knee stretch
