5 Most Common Posture Problems (and How to Fix Them) - The Mirror Post

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NYC. About 25

fitness

professionals

showed up, all

of whom

exercise

regularly. After we conducted a posture assessment for

each other, we were shocked to learn that EVERYONE

had moderate to severe posture problems.

It is very possible that you too have a moderate to severe

postural problem that can affect your health and

performance. I must admitI have a small to moderate

degree of every postural deviation listed in this article!

While this article does not cover how to conduct a

comprehensive posture assessment, I chose the 5 most

common posture problems I see that are caused by a

sedentary lifestyle. For each posture problem, I list the (1)

identification, (2) cause, (3) problem, and (4) solution.

Keep in mind the solutions listed are only possible

solutions because some of the causes and problems may

not be correctable (i.e. congenital issues, or trauma).

Finally, be aware that any posture problem can lead to

other problems as the human body is one kinetic chain.

Posture Problem #1: Over-Pronated

Feet

Identification As shown in the photo above, put both

hands 1 inch away from each side of your foot. Straighten

your ankle so that the space betweeneach hand and your

ankle is equidistant. Now naturally let your ankle and feet

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rest. If your foot and ankle caved inward, you have over-

pronated feet.

Causes Obesity, pregnancy, improper footwear, or

repetitive pounding on a hard surface can weaken the arch

leading to over-pronation and oftentimes flat feet.

Problem Over-pronation adds stress to the foot,

tightens calf muscles, and can internally rotate the knees.Over-pronation often leads to Plantar Fasciitis, Heel Spurs,

Metatarsalgia, Post-tib Tendonitis and/or Bunions. As many

as 20-30% of Americans have flat feet, or over-pronated

feet.

Solution If the arch has already fallen, orthotics are the

best bet. If the arch is in the process of falling, or is weak,

barefoot running/walking may help strengthen the arches,

but be sure to check with your doctor (orthotics may be the

best bet in this case as well). For more on barefoot

running, check out Barefoot Running Research: Benefits of

Barefoot Running.

Posture Problem #2: Forward Hip

Tilt

Identification

Identifying a

forward tilt can be

tricky, but one

method is to

purposely tilt your

pelvis forward as

far as you can,

then backward as

far as you can.

You may realize

your natural hip tilt

is not far away

from the exaggerated forward tilt.

Cause Sitting too much and not stretching, which

shortens the hip flexors

Problem Forward hip tilt (aka anterior pelvic tilt) is
http://www.builtlean.com/2011/11/17/barefoot-running-research/http://www.builtlean.com/2011/11/17/barefoot-running-research/http://www.builtlean.com/2011/11/17/barefoot-running-research/http://www.builtlean.com/2011/11/17/barefoot-running-research/


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associated with tight hip flexors, which are a group of

muscles on the front of your hips that pull the knee upward.

As you walk, tight hip flexors prevent the glutes (butt

muscles) from firing/activating, which forces the hamstring

muscles to become overworked and excessively tight. If

you have tight hamstrings, the root cause may be tight hip

flexors and an anterior pelvic tilt.

Solution Stretch your hip flexors with static lunges,

such as the Crescent Lunge (See: Yoga For Back Pain),

activate your glutes with exercises like glute bridges, and

foam roll and stretch your hamstrings.

Posture Problem #3: Hunchback

Identification Have someone take a photo of you

standing sideways. If you notice that your upper back is

excessively curved (greater than 40-45 degrees) as in the

photo to the right, you have hunchback posture.

Cause Sitting with bad posture, especially at an office

doing computer work

Problem Sitting hunched over a computer screen forces

chest muscles to tighten, which can cause excessive

curvature (kyphosis) of the upper back (thoracic spine).

Postural muscles in the upper back weaken and loosen.

Solution Relieve chest tightness with self myofascial

release (use a massage ball) and stretching, while

strengthening the upper back postural muscles. My favorite

exercise for hunchback posture is upper back foam rolling.
http://www.builtlean.com/2011/11/01/yoga-for-low-back-pain/http://www.builtlean.com/2011/11/01/yoga-for-low-back-pain/


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For more information, check out Correcting Rounded

Shoulders From Office Work.

Posture Problem #4: Rounded

Shoulders

Identification The Pencil Test involves holding a

pencil (or pen) in each hand. As shown in the photo above,

if the pencils are pointing straight forward with your arms

comfortably at your sides, that indicates correct posture. If

on the other hand the pencils are facing each other, or are

rotated at an angle, then you have internally rotated

shoulders.

Cause Sitting with bad posture, especially in an office

while typing, or using an imbalanced exercise routine with

excessive chest pressing.

Problem Sitting hunched over a computer screen forces

chest muscles to tighten, which can internally rotate the

shoulders forward. Postural muscles in the upper back

weaken and loosen.

Solution The solution is very similar to correcting

hunchback posture relieve chest tightness with self

myofascial release (use a massage ball) and stretching,

while strengthening the upper back postural muscles. For

more information, check out Correcting Rounded Shoulders

From Office Work.

Posture Problem #5: Forward Head
http://www.builtlean.com/2011/10/06/correct-rounded-shoulders-from-office-work-5-corrective-exercises/http://www.builtlean.com/2011/10/06/correct-rounded-shoulders-from-office-work-5-corrective-exercises/http://www.builtlean.com/2011/10/06/correct-rounded-shoulders-from-office-work-5-corrective-exercises/http://www.builtlean.com/2011/10/06/correct-rounded-shoulders-from-office-work-5-corrective-exercises/http://www.builtlean.com/2011/10/06/correct-rounded-shoulders-from-office-work-5-corrective-exercises/http://www.builtlean.com/2011/10/06/correct-rounded-shoulders-from-office-work-5-corrective-exercises/http://www.builtlean.com/2011/10/06/correct-rounded-shoulders-from-office-work-5-corrective-exercises/http://www.builtlean.com/2011/10/06/correct-rounded-shoulders-from-office-work-5-corrective-exercises/


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Identification Have someone take a photo of you

standing sideways. As shown in the photo to your right, find

the AC joint (bony protrusion on the side of your shoulder)

and check if your ear lobe is on top of the AC joint. If your

ear lobe extends in front of your AC joint, you have a

forward head posture.

Cause Sitting in an office chair hunched over while

staring at a computer

Problem Muscles in the back of the neck become tight,

along with the upper trapezius and levator scapulae (upper

back muscles).

Solution First, practice proper head posture by sliding

your head backward while keeping your line of sight ahead.

Be sure not to tilt your head upwards as you slide yourhead back. Second, get a massage, or use a massage ball

against your upper back, which can be very helpful to help

relieve tension around your neck.

While these 5 common posture problems are just

scratching the surface of posture as a very important

fitness topic, I hope it helps you think more consciously of

your posture and is useful for you. If you are serious about

improving your posture, I highly recommend the Trigger

Point Therapy Total Body Kit.

Source : www.builtlean.com

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11/11


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