The document discusses ideal spinal alignment and common spinal deviations. The ideal spine has straight alignment from the side and front views, with natural curves in the cervical, thoracic, and lumbar regions. Common deviations include flat backs with an extended lumbar spine and sway backs with a flattened lumbar spine and tilted pelvis. Hunchbacks have an extended lumbar spine and flexed thoracic spine, while soldiers have an extended lumbar spine and backwards leaning thoracic spine. Maintaining proper spinal alignment requires balanced muscle strength and flexibility throughout the back and hips.

1. RESEARCH
Mark McKean PhD
THE STABLE SPINE
GET THE CURVE RIGHT
RESEARCH

2. WHAT YOU WILL LEARN
The Ideal Spine (Perfection)
Flat backs and Sway backs
Hunchbacks and Soldiers
Double chins and turtle necks

3. THE IDEAL SPINE
(PERFECTION)(PERFECTION)

4. SIDEWAYS
Curve to front
Curve to back
Curve to front
Tilted forward

5. FRONT ON – REAR VIEW
All bones lined up top to bottom
No side curves or leans

6. LUMBAR
Big heavy bones to support weight
Larger transverse processes for muscle
attachment to give supportattachment to give support
Most strain
Links top to bottom

7. THORACIC
Support ribs
Curve backwards for lung expansion
Deeper spinous processes for erector
spinae attachements

8. CERVICAL
Broader body
Smaller processes
More rotation required
Supports head on top

9. FLAT BACKS AND SWAY BACKSFLAT BACKS AND SWAY BACKS

10. FLAT BACKS
Head forward
Neck extended
Thoracic spineThoracic spine
flexed forward
Lumbar spine
straighter
Pelvis tilted back
Hip joints
extended

11. WEAKNESS
Hip flexors

12. TIGHTNESS
Hamstrings

13. SWAY BACK
Lumbar spine
flatter
Pelvis tilted backPelvis tilted back
Hip joint extended
Pelvis forward of
central line
Knee joints
extended
No bottom

14. WEAKNESS
Neck flexors
Upper back extensors
External oblique
1 joint hip flexors

15. TIGHTNESS
Internal oblique
Hamstrings

16. HUNCH BACKS & SOLDIERSHUNCH BACKS & SOLDIERS

17. HUNCH BACKS
Head forward
Neck extended
Thoracic spineThoracic spine
flexed
Lumbar spine
extended
Pelvis tilted
forward
Hip joints
flexed

18. WEAKNESS
Neck flexors
Upper back extensors
External obliques
Hamstrings

19. TIGHTNESS
Neck extensors
Low back *
Hip flexors

20. SOLDIERS
Thoracic spine leans
backwards
Lumbar spineLumbar spine
extended
Pelvic titled forwards

21. WEAKNESS
Abdominals
Hamstrings

22. TIGHTNESS
Low back muscles
Hip flexors

23. DOUBLE CHINS AND TURTLE NECKS
(CERVICAL CURVE)(CERVICAL CURVE)

24. DOUBLE CHINS

25. TURTLE NECKS

26. MARK MCKEAN PHDMARK MCKEAN PHD
Post Doctoral Research Fellow
Australian Institute of Fitness Research
University of Sunshine Coast
mmckean@usc.edu.au