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Presented by Maureen Hagan BScPT (Physiotherapist), BA PE ACE, Can-Fit-Pro Certified 1998 IDEA International Program Director of the Year
Session Objectives
Learn how to build a functionally strong body for both daily living and peak performance.
1. Define posture. 2. Learn about the factors that can influence postural alignment. 3. Discover how to assess and analyze static and dynamic posture within scope of practice. 4. Identify common dysfunctional movement patterns 5. Identify exercises that may help restore muscle balance and correct posture.
Defining Posture
It is your power foundation- a stacked framework from your feet through your legs, hips, spine and shoulders to your head. Lee Parore (Power Posture). The neutral position from which all movement arises or the keyboard on which your brain orchestrates movement.
Power Posture
Integration Push Test
Its all about Whole Body Integration/Movement springing and flowing from your power center.
May be tight
Upper abdominals
May be weak
Thoracic extensors Mid and lower trapezius Mid & lower trapezius Rhomboids
Exercises
Active & passive thoracic extension Serratus Pectoralis minor
Protracted scapulae
Deep breathing Multifidus Quadratus lumborum Lower trapezius Pectoralis major Latissimus dorsi Middle & lower trapezius Strengthen neck flexors
Titled scapulae
Pectoralis minor
Elevated scapulae
Lower trapezius
Lordosis:
Alignment May be tight
Anterior tilt Hip flexors
May be weak
Abdominals
Exercises
Stretch hip flexors Strengthen obliques for stabilization Avoid full sit ups
Hip flexion
Hip extensors
Flat Back:
Alignment May be tight
Posterior Pelvic tilt Low back flexion Hip extension Hamstrings
May be weak
Exercises
Stretch hamstrings
Back extensors
Hip flexors
Sway Back:
Alignment
Posterior pelvic tilt
May be tight
Hamstrings
May be weak
Hip flexors
Exercises
Stretch hamstrings Strengthen hip flexors Strengthen upper back extensors Stretch and strengthen abdominals Deep breathing
Long kyphosis
Upper abdominals
Intercostals
Neck flexors
Stretch upper traps & levator, strengthen mid & lower traps, strengthen neck flexors Strengthen hamstrings and calf
Hamstrings Calf
STANDING WITH STAB BALL AT THORACIC SPINE- CHIN GLIDES AND SCAPULAR SEATED ROW/LAT PULLS/SUPINE PULLOVERS/PRONE SHOULDER FLEXION (neutral spine) DEADLIFTS ALL FOURS/PRONE ALTERNATE ARM AND LEG LIFT SIDE LYING DOUBLE LEG LIFT/STANDING HIP ABDUCTION (with variations) SIDE LYING/SITTING LATERAL TRUNCK FLEXION PRONE PLANK/HOVER (with scapular stability) HIP BRIDGE with variations MODIFIED ABDOMINAL CURL UP with focus on maintaining neutral spine (balloon) PRONE BACK EXTENSION (both lumbar and thoracic regions) PRONE EXT PRESS UP SEATED/STANDING SHOULDER PRESS
*Emphasis is on leveling and stabilizing the pelvis. * Assess also for leg length discrepancy and foot alignment. This creates the strongest foundation for efficient upright postural power!
Twisting- allow your hips to steer, rotate through your hips, engage your
abdominals, twist between your shoulder blades and move your eyes.
Leg Power- push the ground with your feet, keep your knees aligned
and engage your abdominals.
Checklist for Aligning the Spine 1. Set the feet/foundation 2. Secure the pelvis 3. Stabilize the scapulae 4. Position the head
Everything links. Posture can be structural (how you were born) or functional (how you cope with your body weight or have adapted over time). Dr Michael Colgan
To achieve perfect posture: use assessment and analysis only to assist you (not a fix it tool) in educating and inspiring your clients/participants to power up their posture. Performance will follow!