DOCSLIB.ORG

Proper Posture

Total Page：16

File Type：pdf, Size：1020Kb

Download full-text PDF Read full-text
Proper Posture Lesson Proper Posture By Carone Fitness Proper Posture Having correct posture is important all the time, not just during exercise. However, keeping proper posture and technique while exercising is critical! 1 Proper Posture Good or proper posture means that your spine is properly aligned (or in line). Proper Posture Standing Posture To have proper posture while standing: • Stand up straight and tall. • Lift your head from the crown, not the chin. • Feet shoulder width apart. • Roll your shoulders down and back. • Distribute weight evenly across the balls and heels of your feet. • Tighten your abdominals and tilt your hips slightly forward. 2 Proper Posture Standing Posture From a side view, your ear, shoulder, hip, knee, and ankle should all be in line. Proper Posture Poor Posture Poor posture can be the cause of a stiff neck, sore back and shoulders, headaches, and tight legs, knees, and ankles. It can put strain on your joints and ligaments, and even lead to injury. Examples of poor posture include: • Slumping or hunching shoulders • Belly out • Back arched 3 Proper Posture Poor Spinal Alignment Kyphosis, lordosis, and scoliosis are all examples of poor spinal alignment. These conditions can be caused by poor posture or by a medical condition. Proper Posture Kyphosis Kyphosis comes from the Greek word kyphos meaning “bowed or bent.” Kyphosis is a condition when the shoulders are rounded and the back is hunched. Some forms of kyphosis are caused by a curvature of the spine. However, kyphosis can also be caused by poor posture. The hunching of the back and shoulders can be augmented by certain tasks, such as carrying books or heavy loads and slouching while sitting at the computer or in front of a TV. As one perpetually uses poor posture, the back and shoulder muscles continue to stretch and weaken. 4 Proper Posture Preventing Kyphosis Postural kyphosis can be prevented by sitting or standing up tall with the shoulders back and relaxed. Proper Posture Lordosis Lordosis is also referred to as “swayback.” Lordosis is an excessive curve or arch in the lower back. Lordosis can be caused by several medical factors, but it can also be caused by poor posture. Lordosis can cause lower back pain, and problems with balance and agility. 5 Proper Posture Preventing Lordosis Strengthening the core muscles in the abdomen and back can help prevent postural lordosis. Proper Posture Scoliosis Scoliosis is a medical problem where the spine curves up the back like a snake. This is a condition that should be treated under the care of a physician. 6 Proper Posture Good Posture Overall, it is important to understand what GOOD posture is and recognize when you have poor posture so you can work on correcting it. Habits that are formed when you are young are hard to break, and poor posture can lead to joint and other problems if not corrected. Proper Posture Good Posture It is also critical to have correct posture while exercising. Incorrect posture can lead to muscle imbalances and even prevent you from working the targeted muscle groups. One way to gauge if you have correct posture is by noticing the line of your body as mentioned earlier. Ask yourself, “Is my spine in line?” Are your ankles, hips, shoulders and ear all in line? 7 Proper Posture Examples View the “Posture & Exercise” lesson in this section to see examples of correct posture. You can also view more tips on posture and technique in the Exercise Library. Presented By Carone Fitness 8.
Load more

Recommended publications
  • Postural Deviations
    Postural Deviations Kinesiology RHS 341 Lecture 11 Dr. Einas Al-Eisa Faulty posture Postural deviation can happen with either an increase or decrease of the normal body curves, leading to: • Uneven pressure within the joint surfaces • Ligaments will be under strain • Muscles may need to work harder (to hold the body upright) •Painmay occur Postural assessment • In standing: straight vertical alignment of the body from the top of the head, through the body's center, to the bottom of the feet • From a side view: imagine a vertical line through the ear, shoulder, hip, knee, and ankle. In addition, the three natural curves in the back can be imagined Postural assessment • From a back view: the spine and head are straight, not curved to the right or left • From the front: appears equal heights of shoulders, hips, and knees. The head is held straight, not tilted or turned to one side Scoliosis • = lateral curvature of the spine: • The scoliotic curve may be: ¾a single curve (C shaped) Or ¾two curves (S shaped) Scoliosis Types 1. Idiopathic scoliosis: • The most common type • Unknown cause • Sometimes called “adolescent” scoliosis because it occurs most often in adolescents (80% of all idiopathic scoliosis cases) • The other 20% are either “infantile” (from birth to 3 years old), or “juvenile” (from 3 to 9 years old) Scoliosis Types 2. Degenerative scoliosis: • Sometimes called “adult” scoliosis because it is associated with aging (develops as the person gets older) • Due to degeneration of the intervertebral discs and facet joints Scoliosis Types 3. Neuromuscular (myopathic) scoliosis: • Patients often can not walk as a result of a neuromuscular condition • Develops due to: ¾weakness of the spinal muscles (e.g., muscular dystrophy) ¾neurological problem (e.g., cerebral palsy) Scoliosis Types 4.
    [Show full text]
  • Kinesiology Taping with Exercise Does Not Provide Additional Improvement in Round Shoulder Subjects with Impingement Syndrome: A
    Physical Therapy in Sport 40 (2019) 99e106 Contents lists available at ScienceDirect Physical Therapy in Sport journal homepage: www.elsevier.com/ptsp Original Research Kinesiology taping with exercise does not provide additional improvement in round shoulder subjects with impingement syndrome: A single-blinded randomized controlled trial * Fu-Jie Kang a, Yuan-Chun Chiu a, Shu-Chi Wu a, Tyng-Guey Wang b, Jing-lan Yang b, , ** Jiu-Jenq Lin a, b, a School and Graduate Institute of Physical Therapy, College of Medicine, National Taiwan University, Taiwan b Division of Physical Therapy, Department of Physical Medicine and Rehabilitation, National Taiwan University Hospital, Taiwan article info abstract Article history: Objective: Round shoulder posture (RSP) may exaggerate symptoms of subacromial impingement. The Received 27 June 2019 effects of kinesiology taping with exercise on posture, pain, and functional performance were investi- Received in revised form gated in subjects with impingement and RSP. 2 September 2019 Design: This study was a single-blinded randomized controlled trial. Accepted 2 September 2019 Setting: An outpatient rehabilitation clinic in a university hospital. Participants: Thirty-four subjects with subacromial impingement and RSP. Keywords: Interventions: Kinesiology taping with and without tension was applied 2 times per week for 4 weeks. Shoulder impingement syndrome Posture Both groups also performed strengthening and stretching exercises 3 times per week for 4 weeks. Kinesio tape Main outcome measurements: The pain level, shoulder angle and self-reported score were evaluated at pre-intervention, 2-week post-intervention and 4-week post-intervention time points. Results: Functional performance improved after intervention in both groups (p ¼ 0.027).
    [Show full text]
  • What Is Scoliosis?
    Back Problems Screening & Prevention Tips Backache Each year as many as 25 million Americans seek a doctor’s care for backache Good fitness can help the back work efficiently Some back problems are related to poor posture Back Problems Backache is a health problem caused by not doing enough physical activity (hypokinetic condition), because weak and short muscles are linked to some types of back problems Poor posture is associated with muscles that are not strong or long enough Sometimes backache can be caused by doing too much physical activity (hyperkinetic condition - overuse injury) How does the back operate Body parts are efficiently? balanced like blocks on legs. The pelvis is a first block on legs. The chest hangs from spine and is balanced over the pelvis. The spine connects head and legs. The head sits on top of the spine and is balanced over the other blocks in the stack. Since the spine is flexible and can move back and forth, the pull of muscles keeps the body parts balanced. Muscles play an important role in holding a balance . If muscles on one side are weak and long, while muscles on the opposite side are strong and short, the body parts are pulled off balance. Posture Problems Too much arch in the lower back is LORDOSIS, also called swayback, results when the abdominal muscles are weak and the iliopsoas muscles are too strong and too short. It can lead to backache. KYPHOSIS occur in thoracic part of the spine, by poor posture: rounded back. What is Scoliosis? Everyone's spine has natural curves.
    [Show full text]
  • Postural Aberrations in Low Back Pain Heather J
    218 Postural Aberrations in Low Back Pain Heather J. Christie, MSc(PT), Shrawan Kumar, PhD, Sharon A. Warren, PhD ABSTRACT. Christie H J, Kumar S, Warren S. Postural aberrations in low back pain. Arch Phys Med Rehabil 1995;76:218-24. • The purpose of this study was to measure and describe postural aberrations in chronic and acute low back pain in search of predictors of low back pain. The sample included 59 subjects recruited to the following three groups: chronic, acute, or no low back pain. Diagnoses included disc disease, mechanical back pain, and osteoarthritis. Lumbar lordosis, thoracic kyphosis, head position, shoulder position, shoulder height, pelvic flit, and leg length were measured using a photographic technique. In standing, chronic pain patients exhibited an increased lumbar lordosis compared with controls (p < .05). Acute patients had an increased thoracic kyphosis and a forward head position compared with controls (p < .05). In sitting, acute patients had an increased thoracic kyphosis compared with controls (p < .05). These postural parameters identified discrete postural profiles but had moderate value as predictors of low back pain. Therefore other unidentified factors are also important in the prediction of low back pain. © 1995 by the American Congress of Rehabilitation Medicine and the American Academy of Physical Medicine and Rehabilitation Low back pain is a significant problem in today's society, forces) on the joints that lead to excessive wear of the articu- with lifetime incidence rates reported between 50% and lar surfaces. 1°'16 With postural changes, a change in align- 90%. 1-3 Low back pain has recurrence rates of up to 90% 4,5 ment with respect to the line of gravity occurs that may lead even though many cases are self-limiting and require mini- to other adaptive postural changesJ 6'17 mal treatment.
    [Show full text]
  • Low Back Pain Sometime During Their Lifetime
    DESCRIPTION: Eighty percent of adults will experience significant low back pain sometime during their lifetime. Low back pain usually involves muscle spasm of the supportive muscles along the spine. Also, pain, numbness and tingling in the buttocks or lower extremity can be related to the back. There are multiple causes of low back pain (see below). Prevention of low back pain is extremely important, as symptoms can recur on more than one occasion. COMMON CAUSES: Muscle strain. The muscles of the low back provide the strength and mobility for all activities of daily living. Strains occur when a muscle is overworked or weak. Ligament sprain. Ligaments connect the spinal vertebrae and provide stability for the low back. They can be injured with a sudden, forceful movement or prolonged stress. Poor posture. Poor postural alignment (such as slouching in front of the TV or sitting hunched over a desk) creates muscular fatigue, joint compression, and stresses the discs that cushion your vertebrae. Years of abuse can cause muscular imbalances such as tightness and weakness, which also cause pain. Age. “Wear and tear” and inherited factors may cause degenerative changes in the discs (called degenerative disc disease), and joint degeneration of the facet joints of the spine (called degenerative joint disease). Normal aging causes decreased bone density, strength and elasticity of muscles and ligaments. These effects can be minimized by regular exercise, proper lifting and moving techniques, proper nutrition and body composition, and avoidance of smoking. Disc bulge. or herniation, can cause pressure on a nerve, which can radiate pain down the leg.
    [Show full text]
  • Role of Global Postural Re-Education in Non Specific Low Back Pain
    ISSN: 2574-1241 Volume 5- Issue 4: 2018 DOI: 10.26717/BJSTR.2018.10.001901 Arvind Kumar. Biomed J Sci & Tech Res Mini Review Open Access Role of Global Postural Re-Education in Non Specific Low Back Pain Arvind Kumar* MPT(Orthopedics), Swarnim Startup & Innovation University, India Received: : October 03, 2018; Published: : October 16, 2018 *Corresponding author: Arvind Kumar, MPT(Orthopedics), Swarnim Startup & Innovation University, Gujarat, India Abstract Past injuries and repetitive activities lead to accumulated muscle tension and strain, forcing us to create compensations to avoid pain. Static muscles are responsible to keep these compensations, and as a result, they stiffen up, get shortened, and become defectively recruited by poor and misalignment, soft tissue stiffness, nerve entrapment, and altered posture awareness. coordination. If their proper function and flexibility are not restored, they progress to further muscular tension, causing aches, joint compression Introduction Global Postural Re-Education (GPR) is a therapeutic method Non-Specific Low Back Pain - which is exclusively manual for the correction and treatment of Approximately 70-85% of individuals will experience low pathologies in the musculoskeletal system. GPR was created in 1980 back pain (LBP) during their lifetime, and over 80% of them will by the French physiotherapist Philippe Emmanuel Souchard. RPG is report recurrent episodes. It is estimated that 80-90% of subjects a treatment approach that aims to evaluate and manually treat the will recover within 6 weeks, regardless of the type of treatment; human body as a whole. The goal is to track back from the symptoms to the cause by following the muscular chains, and correcting it little pain is characterized by the absence of structural change; that is however, 5-15% will develop chronic LBP.
    [Show full text]
  • Effects of Prolonged Sitting with Slumped Posture on Trunk Muscular Fatigue in Adolescents with and Without Chronic Lower Back Pain
    medicina Article Effects of Prolonged Sitting with Slumped Posture on Trunk Muscular Fatigue in Adolescents with and without Chronic Lower Back Pain Kyoung-Sim Jung 1,†, Jin-Hwa Jung 2,† , Tae-Sung In 1,* and Hwi-Young Cho 3,* 1 Department of Physical Therapy, Gimcheon University, Gimcheon 39528, Korea; [email protected] 2 Department of Occupational Therapy, Semyung University, Jecheon 27136, Korea; [email protected] 3 Department of Physical Therapy, Gachon University, Incheon 21936, Korea * Correspondence: [email protected] (T.-S.I.); [email protected] (H.-Y.C.) † These authors contributed equally to this study as co-first authors. Abstract: Background and Objectives: This study investigated the effects of prolonged sitting on trunk muscular fatigue and discomfort in participants with and without chronic lower back pain (LBP). Material and Methods: This study included 15 patients with LBP and 15 healthy controls. All participants were instructed to sit on a height-adjustable chair with their knee and hip joints bent at 90◦ for 30 min, in slumped sitting postures. Surface electromyography was used to assess the median frequency of the internal obliques (IO)/transversus abdominis (TrA) and multifidus (MF) muscles. Perceived discomfort was measured using a Borg category ratio-scale. Median frequency of the trunk muscles and perceived discomfort after 30 min of sitting were compared with baseline. Result: There were no significant differences within the group and between both groups in the median frequency of bilateral IO and MF muscles. The LBP group showed significantly greater perceived discomfort after prolonged sitting, as compared to the control group.
    [Show full text]
  • The Care of Your Back
    Page 1 of 36 MC1677 The Care of Your Back The Care of Your Back p a t i e n t e d u c a t i o n Page 2 of 36 MC1677 The Care of Your Back Page 3 of 36 MC1677 The Care of Your Back Introduction Back pain affects people of all ages, sex, and socioeconomic status. Statistics show that four out of every five adults (80 percent) have or will experience back pain. The good news is that back pain is usually not due to any serious disease or injury of your back. The causes of back pain are many and may include any of the following: • Poor posture • Improper body mechanics • Muscle strain • Ligament sprain • Muscle weakness • Life style choices such as smoking, excessive body weight, diminished physical fitness or excessive physical or mental stress • Joint and disk disease This booklet contains information that will help you protect your back against injury while engaging in activities of daily living. It contains information about the causes of low back pain, posture, proper body mechanics, exercise and energy-saving techniques. 1 Page 4 of 36 MC1677 The Care of Your Back Dealing with Back Pain If you experience back pain, keep the following facts in mind: • Most people with back pain do not have any significant damage in their spine. • Back pain is usually not due to any serious disease. • Most back pain is temporary and lasts only a short while. • If you regularly experience back pain, you may have good days and bad days with regard to your pain.
    [Show full text]
  • A Literature Review of Theeffect of Loss of Cervical Lordosis on The
    Logan College of Chiropractic Senior Research Project A Literature Review of the Effect of Loss of Cervical Lordosis on the Spinal Cord and Nervous System Nick Wilson Advisor: Rodger Tepe, PhD October 2012 Abstract Objective: To provide a review of the literature on the effects on the spinal cord of losing the natural cervical lordosis. Introduction: The loss of cervical lordosis is a common finding when a radiograph is taken of the cervical spine. There is a percentage of chiropractic physicians who use the measurement of the cervical lordosis as a primary outcome measurement, regardless of symptoms. It is important to understand the true effects of losing the cervical curve on the spinal cord if restoration is a primary outcome measurement. It is also important to understand if this is a treatment of a condition or a prevention of future conditions or a combination of the two. Data Collection: The sources for this literature review were found using Pub Med, various journals and articles, and radiology textbooks Data Synthesis: Loss of cervical lordosis is a complicating factor in treatment of the cervical spine. Understanding the effects and prognosis of a loss of cervical lordosis is crucial to the treatment of the cervical spine. Conclusion: Given the severity of long term effects noted from losing the cervical lordosis, chiropractors must consider cervical lordosis restoration or maintenance a primary treatment outcome measure in the treatment of patients with cervical lordosis measurements less than 35 degrees. Authors have noted that there is currently a lack of clinical evidence of the chiropractors’ ability to significantly change the cervical lordosis.
    [Show full text]
  • Banish Posture
    BANISH B D POSTURE www.chwc.com.au Table of Content Introduction I Chapter 1 - Good Posture 1 Chapter 2 - Bad Posture 7 Chapter 3 - Importance of Sleep 10 Chapter 4 - Exercise 12 Conclusion 20 Banish Bad Posture www.chwc.com.au | Chiropractic Health & Wellness Centre Introduction Ever heard the saying “follow the path of least resistance”? Well, I don’t know if it’s always good advice, but when it comes to your posture, that’s exactly what your body does. Think of an adolescent you need to constantly remind to sit straight, or stand tall. They do it when you ask ... for 30 seconds. But quickly end up back in a bad posture. Why don’t they listen? Interestingly, it’s actually uncomfortable for them to sit straight. They are “fighting” their own structure. If you want them to sit straight, you need to change their structure so that, in a relaxed state, when “following the path of least resistance” they naturally sit with good posture. Otherwise you are simply pushing a rock up a hill, if you only tell them to sit up straight. So ... how do you change their structure? Depending on what’s actually wrong with their posture, exercise alone may do the trick. We will cover some exercises that can help fix bad posture in this book. We are also going to look at causes and effects of bad posture. So let’s get started. www.chwc.com.au | Chiropractic Health & Wellness Centre 1 01 Chapter Why Good Posture is so Important Posture is very important because it helps to more evenly distribute the force of gravity throughout the body.
    [Show full text]
  • Effect of Poor Posture on Cervical Range of Motion in Young Subjects
    5 Egyptian Journal of Egy. J. Phys. Ther. 2020; 5:5-12 Original article Physical Therapy(EJPT) https://ejpt.journals.ekb.eg Effect of Poor Posture on Cervical Range of Motion in Young Subjects Hesham Adel Abd El-Hamid1, AbeerAbd-Elrahman Mohamed1, Enas El-SayedAbutaleb1 and Ghada Mohamed Koura2. The Department of Physical Therapy for Basic sciences, Faculty of Physical Therapy, Cairo University1 The Department of Physical Therapy for Musculoskeletal Disorders and its Surgery, Faculty of Physical Therapy, Cairo University2 The Department of Medical Rehabilitation, Faculty of Applied Medical Sciences, King Khalid University2 *Correspondence to Abstract: Hesham Adel Bakry Purpose of the study: The present study was conducted to investigate the effect of poor posture on cervical range of motion Department of Basic Science, (ROM) in young subjects. Faculty of Physical Therapy, Cairo University, Egypt. Methods: 120 subjects were divided into four groups of both sex (males and females) ranged in age from 18 to 30 years were assigned Tel:01276255665 into four groups (A, B, C and D) of equal number; 30 subjects for Email:[email protected] each group. Group (A) included 30 patients who had forward head posture (FHP) (with craniovertebral angle (CVA) less than 49 degrees), group (B) included 30 patients who had thoracic kyphosis (with flexicurve angle more than 45 degrees) and group (C) included 30 patients who had FHP (with CVA less than 49 degrees) and Published online: thoracic kyphosis (with flexicurve angle more than 45 degrees) and March 2020 group (D) included 30 normal subjects. Results: The obtained results of the present study indicated that a significant difference in ROM of flexion, extension, RT side bending, LT side bending, RT rotation and LT rotation when compared between groups (A and D), (B and D) and (C and D).
    [Show full text]
  • Journal of American Science, 2012;8(2)
    Journal of American Science, 2012;8(2) http://www.americanscience.org Relationship between Thoracic Kyphosis and Trunk Length in Adolescence Females Mohamed A. Awad 1 and Abdel Hamid A. Atta Allah 2 1 Department of Physical Therapy for Obstetrics and Gynaecology, Faculty of Physical Therapy, Cairo University, Egypt. 2 Department of Orthopaedic Surgery, Faculty of Medicine (Girls), Al Azhar University, Egypt. [email protected] Abstract: This study was conducted to determine the relationship between thoracic kyphosis and trunk length in adolescence females. Ninety adolescence females complained from postural kyphosis (diagnosed by orthopedist) from preparatory and secondary schools in Cairo and Giza Governate, participated in this study. Their ages ranged from 13 to 18 and their thoracic kyphosis angle was more than 40 degrees and less than 60 degrees. They were evaluated by the Formetric II instrument in spinal shape analysis laboratory at the Faculty of Physical Therapy, Cairo University. Duration of the study was from January 2011 to March 2011. The obtained results showed a strong positive correlation was found between thoracic kyphosis angle and the trunk length (r= 0.960; p< 0.01). On conclusion; there is a strong positive correlation between thoracic kyphosis angle and the trunk length in adolescence females. [Mohamed A. Awad and Abdel Hamid A. Ata Ala. Relationship between Thoracic Kyphosis and Trunk Length in Adolescence Females. Journal of American Science 2012; 8(2): 580-583]. (ISSN: 1545-1003). http://www.americanscience.org. 81 Key words: Thoracic Kyphosis, Trunk length, Adolescence, Formetric II. 1. Introduction Postural kyphosis is a type that mainly becomes Ohenba and Baron (1996) stated that apparent in adolescence.
    [Show full text]