Today we'll be talking about types of posture, just like before you design a fat loss programme for your client you have to have a look at what body type, they belong to? Endomorph, mesomorph, ectomorph Same thing applies when you go for initial assessment with your clients, and before designing an exercise programme you need to look at how do they move? Squat? lunge? Twist?........how do they stand, because if you don't you might do more harm than good! Identifying posture will predict muscle imbalances throughout the body which helps to design a proper plan for that particular posture. For instance if a client raises their heels off the ground whilst they squat, are we giving them more weights to lift? Or are we looking at their hamstrings, Ankle flexibility? Tightness in their back?. So let's look at what type of postures clients might have and how muscles can be affected
HOLLOW BACK POSTURE
Hollow back happens when your pelvis is tilted forward (anterior tilt) which causes your bum & lower abs to stick out and it's a common cause for lower back pain when standing or sitting, as it compresses your lumber spine, it can be caused by excessive weight, pregnancy, wearing high heels. Squats & dead lifts can be painful and might result in injuries like slipped discs. Observation: 1. Forward Head 2. Increased lumbar curve 3. Knees hyperextended 4. Ankles plantarflexion Muscle Imbalance: 1. Short Upper Traps Long neck flexors Long mid rhomboids 2. Short Pecs / Lats 3. Short Erector Spinae Long Abdominals Long Glutes & Hamstrings 4. Short Hip Flexors 5. Short Plantar Flexors
FLAT BACK POSTURE
Flat back means your pelvis is tucked in and your lower back is straight instead of naturally curved, causing you to stoop forward. People with a flat back often find it difficult standing for long periods. This posture is often caused by muscle imbalances, which encourage you to adopt such a position. Spending long periods sitting down can also contribute to a flat back. A flat back also tends to make you carry your head forwards, which can cause neck and upper back strain.
1. Forward Head 2. Flattened lumbar curve 3. Ankle plantarflexion Muscle Imbalance: 1. Short Upper Traps Long neck flexors Long mid rhomboids 2. Short Pecs / Lats Long erector spinae 3. Short Abdominals 4. Short Glutes & Hamstring Long hip flexors 5. Short Plantar Flexors
SWAY BACK POSTURE
Sway back is the shifting of the body's centre of gravity by standing towards the toes allowing the hips to sway forward, increasing pelvic tilt and where the chest collapses inwards and the chin pokes forwards, creating a sharp angle at the lower end of the spine and increasing thoracic kyphosis and rounded shoulders Observation: 1. Forward Head 2. Flattened lumbar curve 3. Knees hyperextended 4. Ankles plantarflexion
Muscle Imbalance: 1. Short Upper Traps Long neck flexors Long mid rhomboids 2. Short Pecs / Lats 3. Short Upper Abdominals Long lower abs Long erector spinae 4. Short Glutes & Hamstrings Long hip flexors 5. Short Plantar Flexors