Postural Prescriptions for

Performance

Session Objectives…Learn how to build a functionally strong body for both daily living

and peak performance.

1. Define posture.2. Learn about the factors that can influence

postural alignment. 3. Discover how to assess and analyze static and

dynamic posture within scope of practice.4. Identify common dysfunctional movement

patterns5. Identify exercises that may help restore

muscle balance and correct posture.

Defining “Posture”…

• “It is your power foundation- a stacked framework from your feet through your legs, hips, spine and shoulders to your head”. Lee Parore (Power Posture).

The neutral position from which all movement arises… or the keyboard on which your brain orchestrates movement.

Defining “Neutral Spine”…

• Alignment that optimizes the spine’s natural curves, with each part adding to whole body movement.

• Posture or position of greatest efficiency, around your center of gravity, with muscles on all sides, exerting pull.

• A balanced lumbar curve– the position in which the lumbar spine and the pelvis are best aligned to receive the weight of the trunk with minimal joint stress.

• When lumbar curve is balanced you transfer forces between your upper and lower body with ease.

Benefits of “Neutral Spine”…

• Powerful movements depend on every part of the spine being strong.

• The spine coordinates whole body power via proper execution of movements or exercises.

• Perfect posture pays dividends- by reducing stress/loads which leads to tension in the antigravity musculature, degeneration of weight bearing structures, less efficient movement, misalignment and risk for injury.

More specifically:

• Cervical spine gives your head freedom of movement,

• Thoracic allows rotation of your torso,

• Lumbar spines provides stability,

• Sacrum provides the base for your spine to sit on.

• Sacroiliac joints act as a pivotal axes allowing movement integration between your legs, pelvis and spine.

Power Posture…Integration “Push Test”

It’s all about Whole Body Integration/Movement springing

and flowing from your power center.

Factors that influence Posture…• Aging- your body gradually loses its capacity to absorb and transfer forces

however its not aging that influences posture as does:

• Inactivity/sedentary living/reluctance to exercise -leads to loss of natural movement flow,

• Poor postural habits -eventually becomes your structure,

• Biomechanical compensation → muscle imbalance, adaptive shortening, muscle weakness & instability,

• Body composition – increases load, stresses on spinal structure, leads to spinal deviation,

• Workspace –ergonomics,

• Poor movement technique/execution/training ,

• Injury -leads to reduced loading capacity or elasticity,

• Others:

*Posture is the single most common cause of painful soft tissue syndromes affecting the body!

Postural Analysis & Assessment includes…1. Static Postural Assessment

2. Dynamic Postural Assessment

3. Gait analysis

4. Flexibility assessment

5. Muscle testing

Static Postural Assessment…

Standing on both feet: front, side and rear views

Standing on one leg

Sitting supported and unsupported

Kneeling

Supine

Sleeping

Dynamic Postural Assessment…

Performing:

A push- up

A squat- with arms in front, lifting overhead

A lunge

Walking

Lifting

Upper Cross SyndromeUpper Body Overview:WEAK TIGHT RESULTING IN COMMON

INJURIESLongus Capitis Pectorals Forward head Headaches& Coli Internal Rotators posture Rotator cuffHyoid muscle Upper Trapezius Depressed sternum impingementSerratus Anterior Levator Scapulae Anterior migration ofRhomboids Sternocleidomastoid shoulder girdle Thoracic outletMiddle & Lower Anterior Scalenes Increased thoracic syndromeTrapezius Suboccipitals kyphosisPosterior Rotator Teres Major Internal rotation ofCuff Anterior Deltoid humerous

Latissimus Dorsi

Lower Cross Syndrome

Lower Body OverviewWEAK TIGHT RESULTING IN COMMON

INJURIESRectus Rectus Femoris Anterior tilt/ Low back painAbdominus Iliopsoas rotation of pelvis Knee painTransverse & Erector Spinae Increased lumbar Hamstring strainsObliques Quadratus lordosisGluteus maximus Lumborum Hips in flexionGuteus Medius Tensor Fascia LataeHamstrings Adductors Knees hyper-extended

Kyphosis (with forward head and rounded shoulders):

Alignment May be tight May be weak Exercises

Mid back flexion Upper abdominals Thoracic extensors

Mid and lower trapezius

Active & passive thoracic extension

Protracted scapulae Serratus anterior

Shoulder adductors

Shoulder internal rotators

Mid & lower trapezius

Rhomboids

Serratus

Pectoralis minor

Narrowed intercostal spaces

Intercostals Deep breathing

Multifidus

Quadratus lumborum

Titled scapulae Pectoralis minor Lower trapezius Pectoralis major

Latissimus dorsi

Elevated scapulae Upper trapezius

Levator scapulae

Lower trapezius Middle & lower trapezius

Extreme neck extension’

(Hyperextension)

Long Cervical Extensors

Short neck flexors Strengthen neck flexors

Lordosis:

Alignment May be tight

May be weak

Exercises

Anterior tilt Hip flexors Abdominals Stretch hip flexors

Strengthen obliques for stabilization

Avoid full sit ups

Hip flexion Hip extensors Strengthen gluteals

Extreme low back extension

(hyperextension)

Low back

extensors

Stretch low back extensors

Flat Back:

Alignment May be tight

May be weak

Exercises

Posterior Pelvic

tilt

Hamstrings Stretch hamstrings

Low back flexion

Back extensors Stretch back extensors

Hip extension Hip flexors Strengthen hip flexors

Sway Back:Alignment May be tight May be weak Exercises

Posterior pelvic tilt Hamstrings Hip flexors Stretch hamstrings

Strengthen hip flexors

Long kyphosis Upper abdominals External obliques

Upper back extensors

Strengthen upper back extensors

Stretch and strengthen

abdominals

Narrowed intercostal spaces

Intercostals Deep breathing

Hip extension Strengthen hip flexors

Extreme neck extension

(Hyperextension)

Upper trapezius

Levator scapulae

High cervical extensors

Neck flexors Stretch upper traps & levator, strengthen mid & lower traps, strengthen neck flexors

Extreme knee extension

(Hyperextension)

Hamstrings

Calf

Strengthen hamstrings and calf

Strengthen the Weak for Integrated Power…• STANDING WITH STAB BALL AT THORACIC SPINE- CHIN GLIDES AND

SCAPULAR • SEATED ROW/LAT PULLS/SUPINE PULLOVERS/PRONE SHOULDER

FLEXION (neutral spine)• DEADLIFTS• ALL FOURS/PRONE ALTERNATE ARM AND LEG LIFT • SIDE LYING DOUBLE LEG LIFT/STANDING HIP ABDUCTION (with

variations)• SIDE LYING/SITTING LATERAL TRUNCK FLEXION • PRONE PLANK/HOVER (with scapular stability)• HIP BRIDGE with variations• MODIFIED ABDOMINAL CURL UP with focus on maintaining neutral spine

(balloon)• PRONE BACK EXTENSION (both lumbar and thoracic regions)• PRONE EXT PRESS UP• SEATED/STANDING SHOULDER PRESS

*Emphasis is on leveling and stabilizing the pelvis. * Assess also for leg length discrepancy and foot alignment. This creates the strongest

foundation for efficient upright postural power!

Performance Power

“Bend and Lift Power Test”

Begins with this fundamental movement pattern that needs to be

strong.

Stretch the tight for whole body mobility…• SUPINE/STANDING STRAIGHT LEG HAMSTRING stretch- with

neutral spine• PRONE QUADRICEP stretch (with hip extension and adduction)• LOW LUNGE with lateral body opposing stretch(psoas muscle)• PRONE EXTENSION PRESS UP• SUPINE SPINAL ROTATION with alternate upper body rotation• SUPINE INNER THIGH STRETCH (at the wall)• FIGURE 4 STRETCH (standing or floor)• SEATED OR STANDING ANTERIOR SHOULDER/CHEST (WITH

EXTERNAL ROTATION) stretch• CALF stretch• SITTING LATERAL FLEXION (against wall with hands behind head)• STANDING ITB/QUADRATUS LUMBORUM• FIGURE 8 STRETCH (upper body)

Stretch big to small, breathe and maintain for 30-60 seconds

Performance Power Points…Bend and Lift Power-bend your knees, pull navel in, maintain your

lumbar curve, hold your breath and push with your legs to initiate lifting.

Twisting- allow your hips to steer, rotate through your hips, engage your abdominals, twist between your shoulder blades and move your eyes.

Leg Power- push the ground with your feet, keep your knees aligned and engage your abdominals.

Pushing Power- keep your elbows in front of your shoulders, your tongue on the roof of your mouth, engage your abdominals and push with

legs.

Learn correct movement in a slow and meaningful manner, then add rhythm and speed.

Train specifically for movement that you wish to become more powerful in performing (increase by 20%).

Checklist for Aligning the Spine1. Set the feet/foundation2. Secure the pelvis3. Stabilize the scapulae4. Position the head

Everything links. Posture can be structural (how you were born) or functional (how you cope with your body weight or have adapted over time). Dr Michael Colgan

To achieve perfect posture: use assessment and analysis only to

assist you (not a “fix it” tool) in educating and inspiring your

clients/participants to power up their posture.

Performance will follow!

References and Resources…• Chaplin, Lori, MS, Maloney, Ryan “Picture Perfect Posture” IDEA

Personal Trainer, Sept 2002• Hagan, Maureen, “FIT-iology- the Study of Fitness In Action”,

Volumes I (Lessons 9 & 10) & I (Lesson 24) Volumes Publishing. Go to www.mohagan.com

• Ellison, Deborah “Creating Muscular Balance- Assessment and Program Design Charts”.

• Florence Peterson Kendall “Muscle Testing and Function” 4th Edition- Williams & Wilkins 1993

• McGill, Stuart, “Low Back Disorders-Evidence Based Prevention and Rehabilitation

• Parore, Lee, “Power Posture- The Foundation of Strength”, Apple Publishing

• STOTT Pilates “Mat and Reformer Support Materials” Manual• Vogel, Amanda “Helping Clients Find Neutral Spine”, ACE Certified

News, Feb/March 2001• Webb, Karen, Dr Darien Lazowski “Body Basics for bones” Birchcliff

Publishing Inc.• www.nasm.org for BodyMap to assist postural/body assessments