dr.yasser
10-31-2007, 08:16 PM
Common Postural DeficienciesPosture Muscles
Lordosis
Pelvis is positioned forward and downward. Hips are slightly flexed and lumbar spine is excessively hyperextended. Hip flexors, erector spinae are short. Abdominal, hamstrings, gluteus maximus muscles may be weak. Increased risk of lower back injury during standing or lying hip extension, flexion, or stabilization activities, and weighted overhead activities. See abdominal weakness and hip flexor inflexibility.
* Examples of affected exercises:
o Squat
o Hack Squat
o Military Press (standing)
o Roman Chair Sit-up
* Example preventative / corrective exercises:
o Hip Flexor: Kneeling Hip Flexor Stretch
o Erector Spinae: Lower Back Stretch
o Abdominal: Crunches
o Hamstrings: Leg Curl
o Gluteus: Seated Leg Press
Posterior Pelvic Tilt
Sometimes referred to as flat back, posterior pelvic tilt involves the reduction of the natural lumbar curvature. This posture is characterized by the shortening of the hip extensors (Hamstrings & Gluteus Maximus inflexibility), tight abdominals, and lax hip flexors. It is rarely brought about by lack of muscular strength. The posterior pelvic tilt is less common as the anterior tilt as seen with lordosis.
* Examples of affected exercises:
o Leg Press
o Squat
o Straight Leg Deadlift
* Good and Bad PostureExample preventative / corrective exercises:
o Hip Flexor: Lever Hip Flexion
o Hamstrings: Lying Hamstring Stretch
o Gluteus: Seated Glute Stretch
o Abdominal: Abdominal Stretch
Kyphosis
Exaggerated anterior-posterior curvature of the vertebral column, most often involves an excessive forward bending in the thoracic area. Kyphosis occurs in older adults, particularly women with osteoporosis and osteoarthritis. Kyphosis is sometime accompanied with other posterior problems such as posterior or anterior pelvic tilt (compensates for altered line of gravity) and protracted shoulder girdle (unrelated). Kyphosis makes it difficult to include overhead exercises particularly when combined with a winged scapula condition or shoulder external rotation inflexibility.
* Examples of affected exercises:
o Shoulder Press
o Seated Triceps Extension
o Front Squat
* Corrective exercises for gravity induced kyphosis:
o Strengthening of thoracic vertebral column extensors
o Stretching of thoracic vertebral column flexorsForward Head Posture
Forward Head Posture
An anterior positioning of the cervical spine is characteristic of forward head posture, or protracted neck. Forward head posture may may make it more difficult to perform exercises with the bar in front of head or neck. Evaluate neck position at night since elevating head too high with additional pillows may act as a continuous neck stretch throughout the evening exacerbating the forward head posture.
* Examples of affected exercises:
o Shoulder Press
* Corrective exercises for gravity induced kyphosis:
o Strengthening of cervical vertebral column extensor
+ Isometric neck retraction
o Stretching of cervical vertebral column flexors
+ Neck Retraction
Winged Scapula
Winged ScapulaMedial border or inferior angle of scapula protrude slightly from body. A winged scapula condition may be accompanied by a protracted shoulder girdle. Risk of shoulder injury is compounded with a supraspinatus weakness or an external shoulder rotation inflexibility. Because of the forward tilt of the scapula, complete flexion or external rotation of the shoulder may be seemingly restricted. A winged scapula condition indicates a serratus anterior weakness. The rhomboids may be weak and the pectoralis minor may be short.
* Examples of affected exercises:
o Shoulder Press
o Pullovers
o Pull-downs
* Example preventative / corrective exercises:
o Incline Shoulder Raise
o Cable Row
o Pectoralis Minor Stretch
o Wall Lat. Stretch
Protracted Shoulder Girdle
Shoulder Girdle Muscle VectorsThe shoulders are pulled forward. Medial border of the scapula may also protrude slightly from body. Increased risk of shoulder injury during shoulder transverse flexion and transverse adduction activities, specifically when elbow travels behind shoulder. Risk of shoulder injury is compounded with a infraspinatus weakness. Possible limited range of motion during retraction of the shoulder girdle. A protracted shoulder girdle may be accompanied by a winged scapula condition or transverse adduction / flexion inflexibility. The subscapularis and Pectoralis minor and clavicular & sternal heads of the pectoralis major muscles may be short. The trapezius (middle fibers) and particularly the rhomboids may be weak if the medial borders of the scapula also protrude slightly from body.
* Examples of affected exercises:
o Bench Press
o Chest Press
o Flies
* Example preventative / corrective exercises:
o Doorway Modified Chest Stretch
o Wall Shoulder Girdle Stretch
o Doorway Subscapularis StretchProtracted Shoulder Girdle
o Cable Row or Lever Row (do not hold protracted position)
Avoid stretches that protract the shoulder such as Rear Delt Stretches and holding protracted position during rowing resistive exercises. Also evaluate shoulder position during sleeping since lying on ones side with the arm down (protracted shoulder girdle) may act as a continuous stretch throughout the night exacerbating this condition.
Scoliosis
Mediatorial curve of the vertebral column.
Lordosis
Pelvis is positioned forward and downward. Hips are slightly flexed and lumbar spine is excessively hyperextended. Hip flexors, erector spinae are short. Abdominal, hamstrings, gluteus maximus muscles may be weak. Increased risk of lower back injury during standing or lying hip extension, flexion, or stabilization activities, and weighted overhead activities. See abdominal weakness and hip flexor inflexibility.
* Examples of affected exercises:
o Squat
o Hack Squat
o Military Press (standing)
o Roman Chair Sit-up
* Example preventative / corrective exercises:
o Hip Flexor: Kneeling Hip Flexor Stretch
o Erector Spinae: Lower Back Stretch
o Abdominal: Crunches
o Hamstrings: Leg Curl
o Gluteus: Seated Leg Press
Posterior Pelvic Tilt
Sometimes referred to as flat back, posterior pelvic tilt involves the reduction of the natural lumbar curvature. This posture is characterized by the shortening of the hip extensors (Hamstrings & Gluteus Maximus inflexibility), tight abdominals, and lax hip flexors. It is rarely brought about by lack of muscular strength. The posterior pelvic tilt is less common as the anterior tilt as seen with lordosis.
* Examples of affected exercises:
o Leg Press
o Squat
o Straight Leg Deadlift
* Good and Bad PostureExample preventative / corrective exercises:
o Hip Flexor: Lever Hip Flexion
o Hamstrings: Lying Hamstring Stretch
o Gluteus: Seated Glute Stretch
o Abdominal: Abdominal Stretch
Kyphosis
Exaggerated anterior-posterior curvature of the vertebral column, most often involves an excessive forward bending in the thoracic area. Kyphosis occurs in older adults, particularly women with osteoporosis and osteoarthritis. Kyphosis is sometime accompanied with other posterior problems such as posterior or anterior pelvic tilt (compensates for altered line of gravity) and protracted shoulder girdle (unrelated). Kyphosis makes it difficult to include overhead exercises particularly when combined with a winged scapula condition or shoulder external rotation inflexibility.
* Examples of affected exercises:
o Shoulder Press
o Seated Triceps Extension
o Front Squat
* Corrective exercises for gravity induced kyphosis:
o Strengthening of thoracic vertebral column extensors
o Stretching of thoracic vertebral column flexorsForward Head Posture
Forward Head Posture
An anterior positioning of the cervical spine is characteristic of forward head posture, or protracted neck. Forward head posture may may make it more difficult to perform exercises with the bar in front of head or neck. Evaluate neck position at night since elevating head too high with additional pillows may act as a continuous neck stretch throughout the evening exacerbating the forward head posture.
* Examples of affected exercises:
o Shoulder Press
* Corrective exercises for gravity induced kyphosis:
o Strengthening of cervical vertebral column extensor
+ Isometric neck retraction
o Stretching of cervical vertebral column flexors
+ Neck Retraction
Winged Scapula
Winged ScapulaMedial border or inferior angle of scapula protrude slightly from body. A winged scapula condition may be accompanied by a protracted shoulder girdle. Risk of shoulder injury is compounded with a supraspinatus weakness or an external shoulder rotation inflexibility. Because of the forward tilt of the scapula, complete flexion or external rotation of the shoulder may be seemingly restricted. A winged scapula condition indicates a serratus anterior weakness. The rhomboids may be weak and the pectoralis minor may be short.
* Examples of affected exercises:
o Shoulder Press
o Pullovers
o Pull-downs
* Example preventative / corrective exercises:
o Incline Shoulder Raise
o Cable Row
o Pectoralis Minor Stretch
o Wall Lat. Stretch
Protracted Shoulder Girdle
Shoulder Girdle Muscle VectorsThe shoulders are pulled forward. Medial border of the scapula may also protrude slightly from body. Increased risk of shoulder injury during shoulder transverse flexion and transverse adduction activities, specifically when elbow travels behind shoulder. Risk of shoulder injury is compounded with a infraspinatus weakness. Possible limited range of motion during retraction of the shoulder girdle. A protracted shoulder girdle may be accompanied by a winged scapula condition or transverse adduction / flexion inflexibility. The subscapularis and Pectoralis minor and clavicular & sternal heads of the pectoralis major muscles may be short. The trapezius (middle fibers) and particularly the rhomboids may be weak if the medial borders of the scapula also protrude slightly from body.
* Examples of affected exercises:
o Bench Press
o Chest Press
o Flies
* Example preventative / corrective exercises:
o Doorway Modified Chest Stretch
o Wall Shoulder Girdle Stretch
o Doorway Subscapularis StretchProtracted Shoulder Girdle
o Cable Row or Lever Row (do not hold protracted position)
Avoid stretches that protract the shoulder such as Rear Delt Stretches and holding protracted position during rowing resistive exercises. Also evaluate shoulder position during sleeping since lying on ones side with the arm down (protracted shoulder girdle) may act as a continuous stretch throughout the night exacerbating this condition.
Scoliosis
Mediatorial curve of the vertebral column.