Tuesday, July 29, 2008

Bad Posture – Number 3 of 4 – Flat Back Posture

Flat back posture is another common postural habit that can benefit greatly from Posture Exercises.

This type of posture is characterized by a flat lower back. This type of posture is common in both men and women.

From Muscles: Testing and Function with Posture and Pain.  Kendall, McCreary, Provance, Rodgers, Romani

Head – the head is forward of shoulders
Neck – the neck is slightly extended
Upper Back – the upper part of the Upper Back has an increased curve, convex backwards. The lower part of the Upper Back is flat
Lower Back –the Lower Back has a decreased curve or no curve, i.e. flat
Pelvis – the top of pelvis is titled backwards
Hip Joints – both hips are extended
Knee Joints – both knees are generally extended, although sometimes can be slightly bent
Ankle Joints –the angle between the leg and the sole of foot is greater than 90 degrees

Weak & Over Stretched Muscles

The Hip Flexors (muscles at the front of the hip) can be weak and long. This muscles should prevent the top of the pelvis from tilting backwards.

Tight & Overly Strong Muscles
The hamstrings, that attach to the back of the pelvis, can be tight and overly strong pulling the back of the pelvis down causing it to tilt backwards. Frequently the abdominal muscles are too strong, pulling the front of the pelvis upwards, also contributing to the backwards tilt of the pelvis.

Posture Exercises

Exercises that strengthen the Hip Flexors and lengthen the Abdominal & Hamstrings muscles are of benefit to someone with this type of posture.

To see how these exercises are performed please visit the Posture Exercises section.

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