Bad Posture – Number 4 of 4 – Sway Back Posture

Sway Back posture can often be one of the more tricky postures to recognize. It looks similar to Lordotic posture except the pelvis is in a neutral position. The correct Posture Exercises can be of great benefit for someone with this type of alignment.

This type of posture is characterized by a forward displacement of the hips. If you were to draw a vertical line upwards from the front of the ankle bones, the hips will be in front of this line. The Upper Back is displaced backwards to counter balance the forward position of the hips. Commonly someone with this type of posture will have poorly defined gluteal (backside) muscles. This type of posture is common in both men and women.



Summary
Head – the head is forward of the shoulders
Neck – the neck is slightly extended
Upper Back – the Upper Back has an increased curve, convex backwards. The upper back is displaced backwards in regards to the lower back
Lower Back – the Lower back has a decreased (flatten) curve
Pelvis –the top of pelvis is titled backwards
Hip Joints – both hips are generally hyperextended with hips forward of ankles and knees
Knee Joints – both knees are hyperextended
Ankle Joints – the ankles are in a neutral position, i.e. the leg is at right angles to the sole of the foot

Weak & Over Stretched Muscles
The forward displacement of the hips causes the Hip Flexors & External Obliques (side abdominal muscles) to be in a lengthened position. These muscles should be preventing the pelvis from tilting backwards. Due to the increased curve of the Upper Back, the Upper Back muscles are over stretched and weak. The head forward position causes the Front Neck muscles to be over stretched and weak.

Tight & Overly Strong Muscles
The backwards tilt of the pelvis causes the Hamstrings & Internal Obliques (another side abdominal muscle) to be tight and overly strong.

Overly Strong Muscles but not Tight
The Lower Back muscles are overly strong but generally not tight due to the neutral position of the pelvis.

Posture Exercises
Exercises that strengthen the Hip Flexors, External Obliques, Upper Back muscles and Front Neck muscles; while stretching the Hamstrings & Internal Obliques would be of benefit.

Strengthening the Gluteal Muscles will also help balance the overly strong Lower Back Muscles.

Please visit the Posture Exercises section for more information.

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.



Summary
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.

Bad Posture – Number 2 of 4 - Lordotic Posture

Today we are going to look at Lordotic Posture and how to use posture exercises to correct it.

Lordotic Posture or Lordosis is the medical term for an increased forward curve of the lower back.



Summary
Head – the head is usually in a neutral position, i.e. not tilted forward or backwards.
Neck – there is usually a normal curve in the neck
Upper Back – there is usually a normal curve in the upper back
Lower Back – the lower back as an increased curve, convex forward
Pelvis – the top of pelvis titled forward
Knee Joints – the knees are slightly hyperextended
Ankle Joints – the angle between the leg and the sole of foot is greater than 90 degrees

Weak & Over Stretched Muscles
If you look at the above pictures notice how the forward tilt of the pelvis increases the distance between the top of the pelvis and the ribs. This puts the Front Abdominal muscles is a lengthened weak position. The front abdominal muscles should counteract the forward tilt of the pelvis keeping it in a neutral position. Since the hamstrings insert into the back of the pelvis, the forward tilt of the pelvis puts the hamstrings in a lengthened position. The hamstrings may or may not be weak but should also help prevent the forward tilt of the pelvis.

Tight & Overly Strong Muscles
An increase curve of the Lower Back will put the Lower Back Muscles in a shortened position. These muscles can also be overly strong helping pull the back of the pelvis upwards causing a forward pelvic tilt. The Hip Flexors (muscles at the front of the hip) can also be tight and overly strong, also helping tilt the top of the pelvis forward.

Posture Exercises
Exercises that Strengthen the Abdominal Muscles and Hamstrings, while stretching the Lower back Muscles and Hip Flexors would be of benefit to someone with this type of alignment.

See the Posture Exercises section to learn more.

Bad Posture – The 4 Most Common Bad Habits

The reason to look at Bad Postures is because unfortunately most of us fall into one of these 4 categories. It is important to identify which of these 4 bad habits we are most like so that we can determine which posture exercises are the most appropriate for us.

The 4 types of Bad Postures are Kyphotic, Lordotic, Flat Back, and Sway Back. Today we will focus on Kyphotic Posture.

Kyphotic Posture
Kyphotic is the medical term for an increased curve of the upper back. It is very common, but not limited to elderly ladies.



Summary
Head – the head is usually forward of the shoulders
Neck – the neck is hyperextended
Shoulder Blades – the shoulder blades are pulled around the upper back towards the arms giving a rounded shoulder appearance
Upper Back – the upper back has an increased convex backwards curve
Lower Back – the lower back has an increased convex forward curve
Pelvis – top of pelvis is titled forward
Hip Joints – the hip joints are slightly bent
Knee Joints – the knees are slightly hyperextended
Ankle Joints – the angle of the ankle joint (between the leg and the sole of foot) is greater than 90 degrees

Weak & Over Stretched Muscles
Notice in the pictures that the head is protruded forward. This puts the Front Neck muscles in a longer position than desired. This sustained lengthened position effects the contractile capability of the muscle, which in turn causes the muscle to lose strength.

The increased curve of the Upper Back puts the Upper Back muscles in a lengthened position and therefore causes weakness in these muscles. In this position these weakened muscles can not adequately support the upper back.

The External Oblique muscles (one of the two side abdominal muscles) are also over stretched and therefore weak caused by the forward tilt of the pelvis.

The tilt of the pelvis can also lengthen and weaken the Hamstrings.

If the External Oblique and Hamstrings were working properly they would maintain the pelvis in a neutral position.

Tight & Overly Strong Muscles
The Hip Flexors (muscles at the front of the hip) may be tight or too strong pulling the top of pelvis forward.

The Back of Neck muscles are tight tilting the back of the head backwards, causing the head to protrude forward.

Posture Exercises
Exercises that Strengthen the Front Neck muscles, the Upper Back muscles, External Obliques and Hamstrings; while stretching the Hip Flexors and Back of Neck muscles are appropriate for someone with this type of posture.

See Posture Exercises to learn how these exercises are performed.