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Pilates Exam Revision > Posture > Flashcards

Posture Flashcards

1
Q

What is the ideal posture?

A

Neutral pelvis and spine.

  1. Spine has 4 natural curves
  2. Pelvis is in a neutral position
  3. Lower limb bones are in good alignment for weight bearing
  4. hands facing towards the body
  5. Shoulders are at the same height
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2
Q

Ideal posture plumb line runs:

A
  1. Slightly posterior to the apex of coronal structure
  2. Through the middle of the shoulder joint
  3. Through the bodies of lumbar vertebrae
  4. Slightly posterior to axis of hip joint
  5. Slightly anterior to axis of knee joint
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3
Q

Why use a plumb line when observing posture?

A

It is a vertical plane that allows us to see the effects of the forces of gravity on the body.

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4
Q

Neutral Pelvis

A

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

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5
Q

What is anterior tilt

A

Two ASIS lie anterior to the symphysis pubis in a vertical plane.

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6
Q

Posterior Tilt

A

Two ASIS lie posterior to the symphysis in a vertical plane.

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7
Q

What is a lateral tilt?

A

One ASIS is higher or lower than the other in the coronal plane

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8
Q

How many curves does the spine have?

A

4 curves: 2 primary, 2 secondary

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9
Q

What are the anterior curves of the spine

A

Cervical and lumbar regions

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10
Q

What are the posterior curves of the spine

A

Thoracic and sacral areas.

Flexibility, external forces, gravity

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11
Q

What is Neutral Spine?

A

‘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.

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12
Q

Why is neutral important?

A

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

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13
Q

What are the 5 types of posture?

A

Ideal
Kyphosis- Lordosis
Flat Back
Sway Back
Military

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14
Q

What is Kyphosis Lordosis posture?

A

Forward Head,
Neck extended
Rounded thoracic spine
Anterior Tilt
Flexed Hips
Slight hyper-ext knees
Plantar flex ankles

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15
Q

What are the muscle imbalances of Kyphosis Lordosis?

A

Strong and short hip flexors
Long weak hamstrings
Strong and short lower erector spinae
Weak obliques
Tight Pecs
Strong neck ext/ Weak Neck flexors

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16
Q

What are the muscle imbalances of Kyphosis Lordosis?

A

Strong neck ext/ Weak Neck flexors
Strong and short hip flexors
Strong and short lower erector spinae
Tight Pecs
Weak obliques
Long weak hamstrings

17
Q

Kyphosis Lordosis Exercise plan

A

Stretch hips flexors, pecs, lower back
Strengthen hamstrings, glutes, obliques
Emphasise thoracic ext and lumbar flex
Strengthen scap stabilisers
Headrest

18
Q

Kyphosis Lordosis Pilates exercies

A

Cat Stretch
Back extensions
Back Rows
Hip Roll

19
Q

What is Flat back posture?

A

Forward head
Extended neck
Kyphotic upper thoracic
Flat lumbar & Lower Thoracic

Posterior tilt
Extended hips
Extended knees
Plantar flex ankles

20
Q

Flatback muscle imbalances

A

Long and weak hip flexors
Strong, tight hamstrings
Strong abs
Strong neck ext, weak flexors

21
Q

Flatback Exercise plan

A

Strengthen hip flexors
Lengthen and stretch hamstrings
Neutral pelvis and spine
Mobilise spine
Restore Curves
Headrest

22
Q

Swayback posture

A

Forward head
Flat lumbar spine
Thoracic long kyphosis

Posterior tilt
Extended hips
Hyper extended knees
Neutral ankles

23
Q

Swayback muscle imbalance

A

Strong lower back muscles - weak obliques
Strong glutes and hamstrings
Weak hip flexors
Weak upper back ext
Strong pec

24
Q

Swayback posture exercise plan

A

Strengthen abs
Strengthen upper back ext muscles
Stretch out lower back

25
Q

Swayback exercise plan

A

Strengthen abs
Neutral pelvis and spine
Strengthen hip flexors, ext obliques, upper back
Stretch hamstrings, internal obliques and lower back

26
Q

What pilates exercises would you give for flatback?

A

Cobra - stretch abs
Hip rolls/ abductors - Strengthen hip muscles /mobilise spine
Catch stretch - mobilise spine
Mermaid - Lateral flexion - mobilise spine

27
Q

What pilates exercises would you give for swayback?

A

Plank - abs
Side plank - abs/obliques
100s
Knee stretch

Pilates Exam Revision (4 decks)

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