Why is Knowing your Posture Type Important?
Posture can play a large role in your day to day life. In fact, the culmination of incorrect posture can have ramifications such as discomfort, pain and injury. Paying attention to your posture today is crucial because modern lifestyles condone being sedentary and that of course is detrimental to your health. For example, a desk job or driving for long hours will cause weakness in some muscles and loss of flexibility in others. Fortunately, with exercising you can reverse the damage.
Optimal, Flat Back, Hyperlordosis and Hyperkyphosis
Optimal Posture
Head should be aligned between shoulders without head poking forward.
Chest is open and shoulders are not rolled forward.
Neutral spine maintaining the natural S shaped curve.
Pelvis is neutral without anterior or posterior tilt.
Other Posture Types
Flat Back
It is to have a flat lumbar spine without the natural S shaped curve due to posterior tilt of the pelvis.
Stiff and sticky in the lumbar spine.
Rectus Abdominis and hamstrings are tight.
Hip flexors are lengthened (inactive/ weak).
Hyperlordosis (Hollow Back)
It is a very exaggerated curve of the lumbar spine due to anterior tilt of the pelvis.
Hip flexors and Erector spinae are short and tight.
Glute maximus is inactive and weak.
Rectus abdominis and transverse abdominis are lengthened (inactive/ weak).
Hyperkyphosis (Hunch Back)
It is an exaggerated curve of the thoracic spine.
Head pokes forward.
Upper trapezius and pectorals are short and tight.
Lower trapezius, middle trapezius and rhomboids are lengthened (inactive/ weak).
Exercising to Improve Posture
References
Active IQ. (2014). Active IQ manual L2 gym instructor. Cambridgeshire, UK: Active IQ LTD.
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