Posture Flashcards
Name the 5 parts of the spine
Cervical spine, thoracic spine, lumbar spine, sacrum, coccyx
What is a neutral spine position
One that maintains the 4 curves (cervical, thoracic, lumbar, sacral) - no flexing, extending or twisting excessively
What is a neutral lumbar spine?
Halfway between a flat lower back (pelvis tilted back) and an arched lower back (pelvis tilted forwards)
Name 3 reasons a neutral spine is important?
Prevents joint & ligament damage in vertebral column
Weight bearing exercises can be performed with biomechanical efficiency
Helps the transmission of stressors through the pelvis caused by impact
What is hyper kyphosis? (Rounded shoulders)
Excessive curvature of thoracic spine - head & shoulders more towards plumb line
How do you characterise hyper kyphosis?
Tight muscles at the front of torso & weakened muscles in upper back
What is hyper lordosis? (Hyperextension)
Excessive lordotic curvature of lumbar spine - pelvis tilts anteriorly beyond neutral position & abdomen moves forward & buttocks move back
What is scoliosis?
A lateral curvature of the spine away from neutral plumb line when viewed from behind
What is a swayback?
Pelvis being posteriorly tilted & pushed forward of mid line of body - thoracic spine moves back and cervical region & femur pushed forward
What is flat back?
Lumbar spine loses natural curve and becomes flatter & less mobile - pelvis tilts posteriorly & body to lean forwards
Name 3 benefits of core stability?
Decreased risk to spine, shoulder girdle & associated joints pain
Improved balance & motor skills
Reduction in lower back pain
What 3 systems provide core stability?
Passive, Active, Neural Control
What is the passive system?
The spinal column itself & spinal ligaments
How does the passive system provide stability to the core?
Using the structure & arrangement of the vertebrae & discs along with spinal ligaments.
The vertebral column in optimal position with normal curvatures can provide support & absorb impact.
What is Thoracolumbar fascia? (TLF)
Key factor in passive system - sheet of ligament outs connective tissue covering lumbar spine and sacroiliac (SI) joint - primarily made of collagen - no contractile properties.
What 6 muscles connect to the Thoracolumbar Fascia (TLF)?
Transverse abdominis
Internal obliques
External obliques
Trapezius
Latissimus dorsi
Gluteus maximus
What is the active system?
Muscular activity - made up of muscles of the core
What 6 things make up local (deep) muscles
Transverse Abdominis
Multifidius
Quadratus Lumborum
Internal obliques
Pelvic floor muscles
Diaphragm
Where are Local (deep) muscles located and what do they do?
Located close to the spine & are recruited prior to gross movement to prevent unwanted movement - play role in maintaining neutral spine position
What are the pelvic floor muscles?
Double layered (deep & part superficial layer) B-road sling of muscle from the pubic bone at the front to base of spine at back of pelvis - includes coccygeus & levator ani
What 4 things do the pelvic floor provide?
Stability of pelvic girdle
Support for organs of pelvis & abdominal contents
Continence control of urine & faeces
Reflex activity to counteract changes in abdominal pressure (I.e coughing & sneezing)
What do the Global (superficial) muscles do?
Prevent or produce a specific joint action - usually challenge the strength & stability of local muscles during exercises
What 3 things does the global (superficial) muscles include?
Rectus abdominis
External obliques
Erector spinae (iliocostalis, longissimus, spinalis)
What is neural control?
Feedback from the proprioceptors in the passive & active systems
Why are proprioceptors important? (Neural control)
For the sequence in which muscles contract to prevent unwanted/wanted contraction of muscles.
What 2 proprioceptors are involved in neural control?
Muscle spindles (located deep in centre of muscles)
Golgi tendon organs (located in tendon)
What are the 3 types of stretching?
Static, dynamic, proprioceptive neuromuscular facilitation (PNF)
What is static stretching?
Performed by moving slowly into position until stretch is felt in target area - held for several seconds
LOW RISK
What is dynamic stretching?
Performed with controlled movements - prepare muscles for exercise by combining range of movement work & muscle warming
What is proprioceptive neuromuscular facilitation (PNF) stretching?
Involves controlled contraction of the muscle immediately prior to it being stretched.
HIGH RISK OF INJURY
