It can be defined as the relative arrangement of different parts of the body with line of gravity.

1. POSTURE
Dr. Arunkumar Sugumar,,PT
Lecturer,
Narayana hrudayalaya Institute of Physiotherapy

2. IT CAN BE DEFINED AS THE
RELATIVE ARRANGEMENT OF
DIFFERENT PARTS OF
THE BODY WITH LINE OF
GRAVITY.

3. IN STATIC POSTURES THE
BODY AND ITS SEGMENTS ARE
ALIGNED AND MAINTAINED IN
CERTAIN POSITIONS.
Eg –
Standing, kneeling, lying, and sitting

4. Dynamic posture refers to postures in
which the body or its segments
are moving—walking, running, jumping,
throwing ,and lifting.

5. The study of any particular posture
includes kinetic and kinematic analyses of
all body segments.
Humans and other living creatures have
the ability to arrange and rearrange body
segments to form a large variety of
postures, but the sustained maintenance
of erect bipedal stance is unique to
humans.

6. 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.

7. Erect bipedal stance gives us freedom for the
upper extremities, but in comparison with the
quadrupedal posture, erect stance has certain
disadvantages.
Erect bipedal stance increases the work of
the heart places increased stress on the
vertebral column, pelvis, and lower
extremities reduces stability

8. BASE OF SUPPORT (BOS),
DEFINED BY AN AREA BOUNDED
POSTERIORLY BY THE TIPS OF
THE HEELS AND ANTERIORLY BY
A LINE JOINING THE TIPS OF THE
TOES,IS CONSIDERABLY
SMALLER THAN THE QUADRUPED
BASE.

9. center of gravity (COG), which is
sometimes referred to as the body’s center
of mass, is located within the body
approximately at the level of the second
sacral segment, a location that is
relatively distant from the base of support

10. Without appropriate neuromusculoskeletal
compensation and accommodation, such
actions result in imbalance and often
falling. Thus, postural deviations resulting
in balance problems lead to frequent strain
and injury to antigravity structures.

11. one's entire weight can be considered as
concentrated at a point where the
gravitational pull on one side of the body is
equal to the pull on the other side. This point
is the body's center of gravity, and it
constitutes the exact center of body mass
When the center of gravity is above the base
of support and the pull of gravity is
successfully resisted by the supporting
members, an equilibrium of forces or a state
of balance is reached and no motion occurs.

12. center of gravity is located in the region just
anterior to the top of the second sacral
segment; ie, about 55% of the distance for
women and 57% for men, from the plantar
surfaces to the apex of the head in the erect
position. Its location will vary somewhat
according to body type, age, and sex, and
move upward, downward, or sideward in
accordance with normal position movements
and abnormal neuromusculoskeletal
disorders.

13. The accumulation of fat and the loss of soft
tissue tone are common factors in altering
one's center of gravity. Thus, the center of
gravity shifts with each change in body
alignment, and the amount of weight borne
by the joints and the pull of the muscles
vary within reasonable limits with each
body movement. Adequate compensation
is provided for in the healthy, structurally
balanced person.

14. Reference Points. The vertical A-P line of gravity of the body,as
viewed laterally in the erect model subject, falls from above
downward through the earlobe, slightly posterior to the mastoid
process, through the odontoid process, through the middle of the
shoulder joint, touches the midpoint of the anterior borders of T2 and
T12, then falls just slightly anterior to S2, slightly behind the axis of
the hip joint, slightly anterior to the transverse axis of rotation of the
knee (slightly posterior to the patella), crosses anterior to the lateral
malleolus and through the cuboid-calcaneal junction to fall between
the heel and metatarsal heads. When viewed from the back, the
lateral line of gravity passes through the occipital protuberance, the
C7 and L5 spinous processes, the coccyx and pubic cartilage, and
bisects the knees and ankles. Thus, the A-P and lateral lines of
gravity divide the body into four quarters.
Plumb Line Analysis. The plumb line, as used in postural analysis,
serves as a visual comparison to the line of gravity. For example,
when the plumb line is centered over S1, it should fall in line with the
occipital protuberance. In uncompensated scoliosis, however, it will
be seen to fall lateral to the occipital protuberance.

15. ACTIVE AND PASSIVE STATES. POSITIONS OF THE BODY
THAT REQUIRE
muscular forces to maintain balance are said to be in active
equilibrium, while those that do not require muscular effort are in
passive equilibrium. In passive equilibrium, all segmental centers of
gravity and the centers of all joints fall within the gravity line of the
body which must fall within the base of support. This requires
complete neutralization of all linear and rotary components of
gravitational force by joint surfaces and the base of support. Thus,
such a state is impossible in the erect position but possible in the
horizontal position.
Balance. When the forces of gravity on a body are in a balanced
position, the pull is equal on all sides about the center of gravity; ie,
its center of gravity is directly above its base of support and the body
is quite stable . The amount of body mass outside this base does
not affect the equilibrium unless the center of gravity of the mass is
altered. If a part is laterally shifted to one side without a
compensatory shift of another part of equal weight, the center of
gravity is displaced sideward. The body will topple if the center of
gravity is displaced outside its base of support because gravity pulls
greater on the side of weight displacement. Because males generally
have a larger thorax, broader shoulders, and heavier arms than
females, they are toppled with less force than are females of the
same size.

16. Common Torques. In the body, all partial centers of gravity or their
axes of motion do not coincide with the common line of gravity. In
fact, many partial centers are quite distant from the common line,
and this causes active rotary torques in many joints because of
gravitational pull which must be neutralized by antigravity muscles.A
weight-bearing joint is considered to be in equilibrium if the gravity
line of the supported structure is equal to the joint's axis of rotation. If
the gravity line is posterior to the joint's axis of rotation, the superior
segment tends to rotate posteriorly in compensation. If it is anterior
to the axis, the superior segment tends to rotate anteriorly.
Toppling Rate. The rate of movement of an unbalanced body
which is toppling depends on the amount of lateral displacement of
the center of gravity from its base of support. For this reason, a
toppled tree falls slowly at first because of trunk resistance and then
rapidly as its center of gravity is further displaced from the tree trunk.
A tall person falls harder than a short person. For the same reason,
the further the body's center of gravity is displaced from the midline
of its base of support, the more force is necessary to return it to the
balanced position.

17. • Aging- your body gradually loses its capacity to absorb and
transfer forces however its not aging that influences posture
as does:
• Inactivity/sedentary living/reluctance to exercise -leads to
loss of natural movement flow,
• Poor postural habits -eventually becomes your structure,
• Biomechanical compensation → muscle imbalance,
adaptive shortening, muscle weakness & instability
within the “core”,
• Body composition – increases load, stresses on
spinal structure, leads to spinal deviation,
• Workspace –ergonomics,
• Poor movement technique/execution/training ,
• Injury -leads to reduced loading capacity or elasticity,
Others:

18. Weight Bearing. The most economical use of energy in the standing position is
when the vertical line of gravity falls through a column of supporting bones. If the
weight-bearing bony segments are aligned so that the gravity line passes directly
through the center of each joint, the least stress is placed upon the adjacent ligaments
and muscles. This is the ideal situation, but it is impossible in the human body
because the centers of segmental links and the movement centers between them
cannot be brought to accurately meet with a common line of gravity.
Stability. Since the body is a segmented system, the stability of the body depends
upon the stability of its individual segments. The force of gravity acting upon each
segment must be individually neutralized if the body as a whole is to be in complete
gravitational balance. That part of balance contributed by an individual segment is
called the segment's partial equilibrium, as contrasted with the total equilibrium of the
whole body. Thus, each segment has its own partial center of gravity and partial
gravity line.
Position Changes. Any change in position of a partial center of gravity produces a
corresponding change in the common center of gravity. When the arms are raised
overhead and lowered, the center of gravity is respectively raised and lowered within
the body. When the arms are stretched forward or backward, the center of gravity is
respectively moved anteriorly or posteriorly within the body. When the trunk is flexed
severely forward or laterally, the center of gravity shifts outside the body.

21. 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
Stretch Serratus
Stretch Pectoralis minor
Narrowed intercostal
spaces
Intercostals Deep breathing
Multifidus
Quadratus lumborum
Titled scapulae Pectoralis minor Lower trapezius Stretch Pectoralis major
Stretch Latissimus dorsi
Elevated scapulae Upper trapezius
Levator scapulae
Lower trapezius Strengthen Middle &
lower trapezius
Stretch Upper traps&
Levator
Extreme neck
extension’
(Hyperextension)
Long Cervical
Extensors
Short neck flexors Strengthen neck flexors

22. 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

23. Alignment May be
tight
May be
weak
Exercises
Posterior Pelvic
tilt
Hamstrings Stretch
hamstrings
Low back
flexion
Back extensors Strengthen back
extensors
Hip extension Hip flexors Strengthen hip
flexors

24. Alignment May be tight May be weak Exercises
Posterior pelvic tilt Hamstrings Hip flexors Stretch hamstrings
Strengthen hipflexors
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

25. 1. Static Postural Assessment
2. Dynamic PosturalAssessment
3. Gait analysis
4. Flexibility assessment
5. Muscle testing
Once postural alignment is assessed the
focus should be on teaching and training
“Neutral Spine”

26. Standing on both feet: front, side and
rear views
Standing on one leg
Sitting supported and unsupported
Kneeling
Supine
Sleeping

28. Performing:
A push- up
A squat- with arms in front, lifting
overhead
A lunge
Walking
Lifting

30. CORRECT POSTURE
Correct posture
“Position in which minimum stress is placed on
each joint.” (Magee)
Maintains the natural curves
Faulty posture
Any position that increases stress on joints
Create muscle imbalances, ligamentous
tension, circulatory occlusion

31. CAUSES OF POOR POSTURE
• Positional factors/Habitual
• Appearance of increased height (social stigma)
• Muscle imbalances/contractures
• Pain e.g. ICD pleural effusion
• Respiratory conditions

32. CAUSES OF POOR POSTURE
• Structural factors
• Congenital anomalies
• Developmental problems
• Trauma
• Disease

33. FACTORS AFFECTING POSTURAL
ANALYSIS
• Subject must be minimally clothed
• The subject must assume a comfortable and
relaxed posture
• Subjects who use orthotic or assistive devices should
be assessed with and without them to determine their
effectiveness in correcting posture.
• relevant medical history and other information

34. THE SPINAL COLUMN
• Primary curves
• Thoracic spine
• Sacrum
• Secondary curves
• Cervical spine
• Lumbar spine

35. LATERAL VIEW
• Head and neck:
• Plumb line: The line
falls through the ear
lobe to the acromion
process.
• Common faults
include:
• Forward head:
• Flattened lordotic
cervical curve
• Excessive Lordotic
curve

36. LATERAL VIEW
Shoulder:
• Plumb line: It falls
through the
acromion process.
• Common faults
include:
• Forward shoulders
• Lumbar Lordosis

37. LATERAL VIEW
• Thoracic vertebrae
• Plumb line: The line
bisects the chest
symmetrically.
• Common faults
• Kyphosis
• Pectus excavatum
(Funnel chest)
• Barrel chest
• Pectus cavinatum
(Pigeon chest)

38. LATERAL VIEW
• Lumbar vertebrae:
• Plumb Line: The line falls
midway between the
abdomen and back and
slightly anterior to the
sacroiliac Joint.
• Common faults
include:
• Lordosis
• Sway back
• Flat back

39. LATERAL VIEW
• Pelvis and hip:
• Plumb Line: The line falls
slightly anterior to the
sacroiliac joint and
posterior to the hip
joint, through the greater
trochanter, creating an
extension moment.
• Common faults include:
• Anterior pelvic tilt
• Posterior pelvic tilt

40. LATERAL VIEW
• Knee:
• Plumb line: The line
passes slightly anterior
to the midline of the
knee, creating an
extension moment.
• Common faults
include:
• Genu recurvatum
• Flexed knee

41. LATERAL VIEW
• Ankle:
• Plumb line: The line
lies slightly anterior to
the lateral
malleolus, aligned
with tuberosity of 5th
metatarsal.
• Common faults
include:
• Forward posture:

42. LATERAL VIEW

43. POSTERIOR VIEW
• Head and neck:
• Plumb line: The midline bisects the head through the
external occipital protuberance; head is usually
positioned squarely over the shoulders so that eyes
remain level.
• Common faults include:
• Head tilt
• Head rotated
• Adducted scapulae
• Abducted scapulae
• Winging of the scapulae:

44. POSTERIOR VIEW
• Trunk
• Plumb Line: The line bisects the spinous process of
the thoracic and lumbar vertebrae.
• Common faults include:
• Lateral deviation (Scoliosis)

45. • Pelvis and Hip:
• Plumb line: The line bisects the gluteal cleft and the
posterior superior iliac spines are on the same
horizontal plane; the iliac crests, gluteal folds and
greater trochanters are level.
• Common faults include:
• Lateral pelvic tilt
• Pelvic rotation
• Abducted hip

46. POSTERIOR VIEW
• Knee
• Plumb Line: The plumb line lies, equidistant
between the knees.
• Common faults include:
• Genu varum
• Genu Valgum

47. POSTERIOR VIEW
• Ankle and Foot
• Plumb line: The line is equidistant from the
malleoli, a line (Feiss’) is drawn from the medial
malleolus to the first metatarsal bone and the
tuberosity of the navicular bone lies on the line.
• Common faults include:
• Pes planus (Pronated)
• Pes Cavus (supinated)

48. POSTERIOR VIEW

49. ANTERIOR VIEW
• Head and Neck:
• Plumb Line: The line bisects the head at the midlineinto
equal halves.
Common faults include:
• Lateral Tilt
• Rotation
• Mandibular asymmetry

50. ANTERIOR VIEW
• Shoulders:
• Plumb Line: A vertical line bisects the sternum and
xiphoid process.
• It may be due to:
• Dropped or elevated shoulder
• Clavicle and joint asymmetry

51. ANTERIOR VIEW
• Elbows:
• Common faults include:
• Cubitus valgus: The forearm deviates laterally from the arm at
angle greater than 15° (female) and 10° (male). It may be due
to:
• Elbow hyperextension.
• Distal displacement of trochlea in relation to capitulum of
humerus.
• Stretched ulnar collateral ligament.
• Cubitus varus

52. ANTERIOR VIEW
• Hip
• Plumb line: Common faults include:
• Lateral rotation
• Medial rotation

53. ANTERIOR VIEW
• Knee:
• Plumb Line: The legs are equidistant from a vertical
line through the body.
• Common Faults include:
• External tibial torsion
• Internal tibial torsion

54. ANTERIOR VIEW
• Ankle and Foot:
• Plumb line: Common Faults include:
• Hallux valgus:
• Hammer toes

55. ANTERIOR VIEW

56. POSTURAL ASSESSMENT CHART

57. PosturalAnalysisChecklist
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PLU M B LINE
 Are there parts of the body forward or behind the
plumb line? (head, upper body, shoulders, pelvis, knees)
 Are the head, thorax and pelvic aligned in relation
to each other?
pelvis
 neutral R L
 anterior pelvic tilt R L
 posterior pelvic tilt R L
lumbar spine
 neutral
 flat decreased convex curve anteriorly
 excessive extension increased convex curve anteriorly
lo w er thoracic spine
 neutral
 flat decreased convex curve posteriorly
 excessive flexion increased convex curve posteriorly
upper thoracic spine
 neutral
 flat decreased convex curve posteriorly
 excessive flexion increased convex curve posteriorly
cervical spine
 neutral
 flat decreased convex curve anteriorly
 excessive extension increased convex curve anteriorly
head
 neutral
 forward
 retracted
 rotated counter-clockwise
scapulae
 downwardly rotated R
R
R
 neutral R L
 protracted R L
 retracted R L
 elevated R L
 depressed R L
 upwardly rotated R L
L
L
L
 winging
 anteriorly tipped
humeri
 neutral
 medially rotated
R L
R L
sequencing through the spine
watch from the side:
 are there flat areas? Y N
where?
watch and palpate from the back:
 are there any
imbalances? Y N
where?
SIDE VIEW check both sides FRONT VIEW * BACK VIEW
ankle joints feet feet
 neutral R L  neutral R L  neutral R L
 plantar flexed R L  inverted/supinated R L  inverted/supinated R L
 dorsiflexed R L  everted/pronated R L  everted/pronated R L
knees knees femurs
 neutral R L  neutral  neutral R L
 hyperextended R L  knock-kneed genu valgum  medial rotation R L
 flexed R L  bow-legged genu varum  lateral rotation R L
hip joints pelvis pelvis
 neutral
 flexed
 extended
R L
R L
R L
 level
 elevated R
 rotated clockwise
 level
L  elevated
 rotated clockwise
R L
M ATW ORK & REFORMER SUPPORT M ATERI ALS M A NU AL
 rotated counter-clockwise
rib cage
 neutral
R L
R L
 elevated
 shifted
 rotated clockwise
 rotated counter-clockwise
R L
R L
shoulders
 level
 elevated
 depressed
head
 rotated clockwise
 rotated counter-clockwise
 neutral
 tilted
 shifted
R L
R L
* Confirm from back if necessary.

58. SIDEVIEWcheck both sides
ankle joints
 examine the angle of the ankle joint created bythe front
of the shin and of the foot
knees
 use greater trochanter and anterior to lateral malleolus and relate
to plumb line
hip joints
 palpate ASIS and PSISto find the midpoint of the iliac crest
 palpate greater trochanter and compare
pelvis
 palpate ASIS and PSISand compare to horizontal plane
lumbar spine
 feel L1 to L5 to get an idea of the curvature
lower thoracic spine
 feel T6 to T12 to get an idea of the curvature
upper thoracic spine
 feel T1 to T6 to get an idea of the curvature
cervical spine
 feel C1 to C7 to get an idea of the curvature
head
 use the ear (auditory meatus) and acromion processand relate
to plumb line
FRONTVIEWconfirm from back if necessary
feet
 distinguish where the weight is distributed on thefoot
knees
 examine alignment of femurs and tibias with feet together
pelvis
 palpate each ASIS and compare
 palpate top of iliac crests with hands parallel to floor
rib cage
 palpate ASIS and ribcage and compare
 look at sternum to check for rotation
shoulders
 palpate along the clavicle to the acromion processand
compare
head
 examine alignment of cranium on cervical spine
BACKVIEW
feet
 distinguish where the weight is distributed on thefoot
 examine common calcaneal tendons
femurs
 palpate femoral condyles
pelvis
 palpate each PSISand compare
 palpate top of iliac crests with hands parallel to floor
scapulae
 palpate inferior angle, superior angle, medial border ofeach
scapula
 compare distance to spinousprocess
humeri
 palpate the olecranon process
sequencing through the spine
 palpate either side of spine and feel for any irregular curvature,
rotation or imbalances
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BonyLandmarkQuickReference
legend:
= Look
= Palpate Bony Landmarks

60. POSTURE IMPROVEMENT EXERCISES
Improving the Forward Head Posture
It has been well established the most common deficient posture profile is
that of Forward Head Posture (FHP). This occurs when the center of the ear
is forward the center of the shoulder.
When this happens, the center of balance of the body is thrown off and the
body begins to distort in an effort to re-correct the Center of Gravity. As the
head goes forward, the upper body drifts backward and the hips tilt forward.
This can lead to abnormal stresses on muscles, joints, and ligaments, and
ultimately lead to abnormal spinal biomechanics.
By recognizing FHP early, and applying specific posture improvement
exercises, it is possible to greatly reduce the amount of FHP, and in may
cases, bring the posture back to neutral.
The following exercises have been recommended to reduce your Forward
Head Posture. Please follow the directions for each maneuver closely.
Consult your doctor should you have any questions.

61. GENERAL STRETCHING AND EXERCISE
RULES
· If any exercise or stretch causes pain, stop immediately. If pain persists
contact your doctor.
· Don’t “bounce” or perform jerky movements. The exercise or stretch
should consist of slow, smooth movements
· Hold each movement for 10-15 seconds, then relax and “shake out” for a
few seconds.
· Perform the exercises and stretches every day. 1-6 on one day and
7-12 on the next.

62. Clasp your hands behind your back. Take a deep breath and raise your arms as
high as possible behind you, as you try to squeeze your elbows together. Push
your chest up and out toward the ceiling.
After about 10-15 seconds, breath and pull back against your hands for about 5
seconds. Squeeze elbows together for about 10-15 seconds then relax and
shake out. Repeat until you reach your flexibility limit.

63. STOMACH CRUNCHES & STRETCHES
Lie on floor with legs bent to flatten the lower back to the floor.
First lift shoulders, then upper back off the floor. Keep lower back on the
ground.
Think of the motion as a curl-up. This will result in a progressive contraction of
the stomach muscles. Lead with your chest, keeping the head over and not in
front of the shoulders. Don’t put hands behind the neck. Use an arm position as
noted in the exercise illustration, hands on shoulders.
Try to use forearms to support the head. Start with ten repetitions and gradually
overtime, build to 100 reps.
Make sure you stretch out by fully reaching out to the other side of the room
with your arms and legs. This stretching will help prevent the stomach muscles
from retaining soreness after the exercise.

64. SIDEOFCHESTANDOUTERBACKSTRETCH
Place one hand over head, bend at the elbow. Reach behind your head
with the other hand. Grab your elbow and pull your overhead arm behind
your head. Keep head and chest up as high as possible. Lean into the stretch
for greater effect.
After 10-15 seconds, pull back with your overhead
arm for about 5 seconds. Relax and repeat. Shake
off, and repeat on the other side. The goal is to
perform this stretch without having to duck your
head forward to clear your arm.

65. NECK STRETCHING
Take this stretch easy the first few times you do it.
Lie on the floor, lift your head off the ground and turn your head to one side. Use
the hand opposite the turn, to gently push your head to as close to 90 degrees as
possible. Hold for 10-15 seconds, then push back against your head for about 5
seconds.
Then relax and repeat. Continue this process on the opposite side. Continue to
do this maneuver until you have reached maximum travel on both sides.
If this maneuver is to difficult for you while laying on the floor, you may also do
this maneuver while seated. Make sure your head is centered over your
shoulders.

66. CHIN GLIDES
Stand straight with shoulders back and down.
Stare straight ahead to help keep head and chin level.
Push your head straight back as far as you can go. Hold for 3-5 seconds.
Repeat 10 times.
DO NOT allow the head return to go forward past neutral, as noted in the
illustrations. Do not elevate head, chin or shoulders.

67. SHOULDERROLLS&CROSSCHESTARMROLLS
Starting in a standing or sitting position, start with your arms at your side,
eyes forward. Roll your shoulders up a little, then back and down. Hold the
back and down position for 3-5 seconds. Relax and repeat 5-10 times.
Next, place one arm horizontally across your chest. Stretch that arm by
pulling across with your other arm, pulling with wrist behind the elbow to
minimize the stress on your hands and fingers.
Let your body twist in the direction of the pull. Hold for 10-15 seconds. Relax
and repeat 1-2 times. Repeat on other side.

68. ELBOW PRESS BEHIND THE BACK
Bend your arms back to 45 degrees.
Keep your shoulders down and back, and your head up.
Your partner should push your elbows inward, trying to touch the elbows together,
as close as possible. Hold for 10-15 seconds. Then push against your partner’s
hands for about 5 seconds.
Relax so partner can stretch for another 10-15 seconds.
Shake out and relax for 5-10 seconds.

69. BACK FLATTENING
Lie on the floor with your arms at your sides, knees bent to keep your lower
back on the floor, and your head on the floor as level as possible.
Push your shoulders to the floor at the same time you reach up as far as possible
with the back of your head. Hold for 5-10 seconds. Relax for 5seconds.
Repeat stretch 3-5 more times.

70. SIT AND REACH
While on the floor, sit up as straight as possible with your legs straight in front, feet
about 3-6 inches apart, knees on the floor and feet pointing straight up.
While keeping your knees down, and looking straight ahead, grab your ankles, as far
down as possible.
Pull your chest toward your legs with your arms and stomach muscles for 10-15
seconds. You want to feel the stretch in the legs and back.
Now pull back against your arms for about 5 seconds. Relax. Repeat sequence 4-5
times.

71. UPPER SPINE STRAIGHTENER
Stand normally. Shrug your shoulders back and together while you
push up and back with your head. Hold for 5 seconds, relax and repeat
5-10 times.

72. AIRROWING&CROSSCHESTARMPULL
Stand with head up and shoulders down. Extend your arms out in front with your elbows
bent 90 degrees.
Take a deep breath and slowly try to extend your elbows toward the back as far as
possible, while keeping the arms level with the floor.
Hold for 3-5 seconds. You should feel this between your shoulder blades.
Relax, shake out and repeat 3-5 times.
End the exercise with the cross chest arm pull.

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