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  1. 1. Postural Prescriptions for Performance
  2. 2. Session Objectives… <ul><li>Learn how to build a functionally strong body for both daily living and peak performance. </li></ul><ul><li>Define posture. </li></ul><ul><li>Learn about the factors that can influence postural alignment. </li></ul><ul><li>Discover how to assess and analyze static and dynamic posture within scope of practice. </li></ul><ul><li>Identify common dysfunctional movement patterns </li></ul><ul><li>Identify exercises that may help restore muscle balance and correct posture. </li></ul>
  3. 3. Defining “Posture”… <ul><li>“ 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). </li></ul><ul><li>The neutral position from which all movement arises… or the keyboard on which your brain orchestrates movement. </li></ul>
  4. 4. Defining “Neutral Spine”… <ul><li>Alignment that optimizes the spine’s natural curves, with each part adding to whole body movement. </li></ul><ul><li>Posture or position of greatest efficiency, around your center of gravity, with muscles on all sides, exerting pull. </li></ul><ul><li>A balanced lumbar curve– the position in which the lumbar spine and the pelvis are best aligned to receive the weight of the trunk with minimal joint stress. </li></ul><ul><li>When lumbar curve is balanced you transfer forces between your upper and lower body with ease. </li></ul>
  5. 5. Benefits of “Neutral Spine”… <ul><li>Powerful movements depend on every part of the spine being strong. </li></ul><ul><li>The spine coordinates whole body power via proper execution of movements or exercises. </li></ul><ul><li>Perfect posture pays dividends- by reducing stress/loads which leads to tension in the antigravity musculature, degeneration of weight bearing structures, less efficient movement, misalignment and risk for injury. </li></ul><ul><li>More specifically: </li></ul><ul><li>Cervical spine gives your head freedom of movement, </li></ul><ul><li>Thoracic allows rotation of your torso, </li></ul><ul><li>Lumbar spines provides stability, </li></ul><ul><li>Sacrum provides the base for your spine to sit on. </li></ul><ul><li>Sacroiliac joints act as a pivotal axes allowing movement integration between your legs, pelvis and spine. </li></ul>
  6. 6. Power Posture… <ul><li>Integration “Push Test” </li></ul><ul><li>It’s all about Whole Body Integration/Movement springing and flowing from your power center. </li></ul>
  7. 7. Factors that influence Posture… <ul><li>Aging - your body gradually loses its capacity to absorb and transfer forces however its not aging that influences posture as does: </li></ul><ul><li>Inactivity/sedentary living/reluctance to exercise -leads to loss of natural movement flow, </li></ul><ul><li>Poor postural habits -eventually becomes your structure, </li></ul><ul><li>Biomechanical compensation -> muscle imbalance , adaptive shortening , muscle weakness & instability , </li></ul><ul><li>Body composition – increases load, stresses on spinal structure, leads to spinal deviation, </li></ul><ul><li>Workspace –ergonomics, </li></ul><ul><li>Poor movement technique/execution/training , </li></ul><ul><li>Injury -leads to reduced loading capacity or elasticity, </li></ul><ul><li>Others: </li></ul><ul><li>* Posture is the single most common cause of painful soft tissue syndromes affecting the body! </li></ul>
  8. 8. Postural Analysis & Assessment includes… <ul><li>Static Postural Assessment </li></ul><ul><li>Dynamic Postural Assessment </li></ul><ul><li>Gait analysis </li></ul><ul><li>Flexibility assessment </li></ul><ul><li>Muscle testing </li></ul>
  9. 9. Static Postural Assessment… <ul><li>Standing on both feet: front, side and rear views </li></ul><ul><li>Standing on one leg </li></ul><ul><li>Sitting supported and unsupported </li></ul><ul><li>Kneeling </li></ul><ul><li>Supine </li></ul><ul><li>Sleeping </li></ul>
  10. 10. Dynamic Postural Assessment… <ul><li>Performing: </li></ul><ul><li>A push- up </li></ul><ul><li>A squat- with arms in front, lifting overhead </li></ul><ul><li>A lunge </li></ul><ul><li>Walking </li></ul><ul><li>Lifting </li></ul>
  11. 14. Upper Cross Syndrome
  12. 15. Lower Cross Syndrome
  13. 17. Kyphosis (with forward head and rounded shoulders): Alignment May be tight May be weak Exercises Mid back flexion Upper abdominals Thoracic extensors Mid and lower trapezius Active & passive thoracic extension Protracted scapulae Serratus anterior Shoulder adductors Shoulder internal rotators Mid & lower trapezius Rhomboids Serratus Pectoralis minor Narrowed intercostal spaces Intercostals Deep breathing Multifidus Quadratus lumborum Titled scapulae Pectoralis minor Lower trapezius Pectoralis major Latissimus dorsi Elevated scapulae Upper trapezius Levator scapulae Lower trapezius Middle & lower trapezius Extreme neck extension’ (Hyperextension) Long Cervical Extensors Short neck flexors Strengthen neck flexors
  14. 18. Lordosis: Alignment May be tight May be weak Exercises Anterior tilt Hip flexors Abdominals Stretch hip flexors Strengthen obliques for stabilization Avoid full sit ups Hip flexion Hip extensors Strengthen gluteals Extreme low back extension (hyperextension) Low back extensors Stretch low back extensors
  15. 19. Flat Back: Alignment May be tight May be weak Exercises Posterior Pelvic tilt Hamstrings Stretch hamstrings Low back flexion Back extensors Stretch back extensors Hip extension Hip flexors Strengthen hip flexors
  16. 20. Sway Back: Alignment May be tight May be weak Exercises Posterior pelvic tilt Hamstrings Hip flexors Stretch hamstrings Strengthen hip flexors Long kyphosis Upper abdominals External obliques Upper back extensors Strengthen upper back extensors Stretch and strengthen abdominals Narrowed intercostal spaces Intercostals Deep breathing Hip extension Strengthen hip flexors Extreme neck extension (Hyperextension) Upper trapezius Levator scapulae High cervical extensors Neck flexors Stretch upper traps & levator, strengthen mid & lower traps, strengthen neck flexors Extreme knee extension (Hyperextension) Hamstrings Calf Strengthen hamstrings and calf
  17. 21. Strengthen the Weak for Integrated Power… <ul><li>STANDING WITH STAB BALL AT THORACIC SPINE- CHIN GLIDES AND SCAPULAR </li></ul><ul><li>SEATED ROW/LAT PULLS/SUPINE PULLOVERS/PRONE SHOULDER FLEXION (neutral spine) </li></ul><ul><li>DEADLIFTS </li></ul><ul><li>ALL FOURS/PRONE ALTERNATE ARM AND LEG LIFT </li></ul><ul><li>SIDE LYING DOUBLE LEG LIFT/STANDING HIP ABDUCTION (with variations) </li></ul><ul><li>SIDE LYING/SITTING LATERAL TRUNCK FLEXION </li></ul><ul><li>PRONE PLANK/HOVER (with scapular stability) </li></ul><ul><li>HIP BRIDGE with variations </li></ul><ul><li>MODIFIED ABDOMINAL CURL UP with focus on maintaining neutral spine (balloon) </li></ul><ul><li>PRONE BACK EXTENSION (both lumbar and thoracic regions) </li></ul><ul><li>PRONE EXT PRESS UP </li></ul><ul><li>SEATED/STANDING SHOULDER PRESS </li></ul><ul><li>*Emphasis is on leveling and stabilizing the pelvis. </li></ul><ul><li>* Assess also for leg length discrepancy and foot alignment. This creates the strongest foundation for efficient upright postural power! </li></ul>
  18. 22. Performance Power <ul><li>“ Bend and Lift Power Test” </li></ul><ul><li>Begins with this fundamental movement pattern that needs to be strong. </li></ul>
  19. 23. Stretch the tight for whole body mobility… <ul><li>SUPINE/STANDING STRAIGHT LEG HAMSTRING stretch- with neutral spine </li></ul><ul><li>PRONE QUADRICEP stretch (with hip extension and adduction) </li></ul><ul><li>LOW LUNGE with lateral body opposing stretch(psoas muscle) </li></ul><ul><li>PRONE EXTENSION PRESS UP </li></ul><ul><li>SUPINE SPINAL ROTATION with alternate upper body rotation </li></ul><ul><li>SUPINE INNER THIGH STRETCH (at the wall) </li></ul><ul><li>FIGURE 4 STRETCH (standing or floor) </li></ul><ul><li>SEATED OR STANDING ANTERIOR SHOULDER/CHEST (WITH EXTERNAL ROTATION) stretch </li></ul><ul><li>CALF stretch </li></ul><ul><li>SITTING LATERAL FLEXION (against wall with hands behind head) </li></ul><ul><li>STANDING ITB/QUADRATUS LUMBORUM </li></ul><ul><li>FIGURE 8 STRETCH (upper body) </li></ul><ul><li>Stretch big to small, breathe and maintain for 30-60 seconds </li></ul>
  20. 24. Performance Power Points… <ul><li>Bend and Lift Power- bend your knees, pull navel in, maintain your lumbar curve, hold your breath and push with your legs to initiate lifting. </li></ul><ul><li>Twisting- allow your hips to steer, rotate through your hips, engage your abdominals, twist between your shoulder blades and move your eyes. </li></ul><ul><li>Leg Power- push the ground with your feet, keep your knees aligned and engage your abdominals. </li></ul><ul><li>Pushing Power- keep your elbows in front of your shoulders, your tongue on the roof of your mouth, engage your abdominals and push with legs. </li></ul><ul><li>Learn correct movement in a slow and meaningful manner, then add rhythm and speed. </li></ul><ul><li>Train specifically for movement that you wish to become more powerful in performing (increase by 20%). </li></ul>
  21. 25. 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
  22. 26. 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!
  23. 27. References and Resources… <ul><li>Chaplin, Lori, MS, Maloney, Ryan “Picture Perfect Posture” IDEA Personal Trainer, Sept 2002 </li></ul><ul><li>Hagan, Maureen, “FIT-iology- the Study of Fitness In Action”, Volumes I (Lessons 9 & 10) & I (Lesson 24) Volumes Publishing. Go to www.mohagan.com </li></ul><ul><li>Ellison, Deborah “Creating Muscular Balance- Assessment and Program Design Charts”. </li></ul><ul><li>Florence Peterson Kendall “Muscle Testing and Function” 4 th Edition- Williams & Wilkins 1993 </li></ul><ul><li>McGill, Stuart, “Low Back Disorders-Evidence Based Prevention and Rehabilitation </li></ul><ul><li>Parore, Lee, “Power Posture- The Foundation of Strength”, Apple Publishing </li></ul><ul><li>STOTT Pilates “Mat and Reformer Support Materials” Manual </li></ul><ul><li>Vogel, Amanda “Helping Clients Find Neutral Spine”, ACE Certified News, Feb/March 2001 </li></ul><ul><li>Webb, Karen, Dr Darien Lazowski “Body Basics for bones” Birchcliff Publishing Inc. </li></ul><ul><li>www.nasm.org for BodyMap to assist postural/body assessments </li></ul>
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