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Strength and Posture

10/25/2013

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Improving Posture with Exercise Takes a Targeted Approach

Having great posture requires optimal strength in relative muscles. More specifically, this means that a muscle must have an optimal strength compared to its opposing muscle (antagonist). You can be very strong, but it doesn’t always equate to good posture, nor does being extremely flexible. Good posture requires a balance of strength and flexibility in muscles in relation to each other.

So let’s take a quick look at good posture and compare it to some of the most commonly seen postures that can cause pain or injury.

Good Posture

PicturePic 1
  • 5 Points line up: Ankle, knee, hip, shoulders, and head
  • Neutral spine
  • Shoulders down and back
  • Evenly distributed weight
  • Optimal relative muscle lengths, optimal resting joint positions

Bad Posture Examples

PicturePic 2
Bad Posture Examples:

Kyphotic Posture

  • Forward head
  • Forward shoulders
  • Overly rounded upper back/shoulders
  • Weak Upper back muscles (extensors and usually rhomboids and low/mid traps)



Pictures 1-3 from NASM-CES

PicturePic 3


Lordotic Posture

  • Overly extended lumbar spine (lordosis)
  • Weak abdominals, hamstrings, glutes

PicturePic 4
Flat Back Posture
  • Overly flexed lumbar spine
  • Overly extended lower thoracic spine, over curved upper thoracic spine
  • Weak hip flexors
  • Strong/Tight hamstrings










Picture 4 from Kendall (2005)



Picture 2 shows a forward head and rounded upper back/shoulders. This is commonly seen for people adapting to the computer posture. Strengthening is typically needed in the back muscles along with lengthening in the chest muscles.

Trying to figure out what lumbar/pelvic posture you have is tricky without the help of a health or fitness professional. Even then, many get it wrong. It is important to properly get assessed in order to design the right exercise program that will improve your posture.

Computer Posture

Picture
Commonly weak muscles contributing to bad posture:
  • Upper back muscles (rhomboids, mid/lower traps)
  • Deep neck flexors
  • External rotator cuff muscles
  • Intrinsic core musculature
  • Glutes
  • Abdominals and hamstrings in lordosis
  • Hip flexors and low back muscles in flat back posture

Getting to Know Good Posture

Here’s a few drills to get you familiar with improved posture. Once you get a good sense of posture you can then move on to the workout below.
Picture
Chin Tuck:
With a good upright sitting or standing posture, look straight forward and pull your chin directly back

Picture
Abdominal Bracing:
Simply pull your belly button in while in a good tall posture.

Find a Neutral Pelvic Tilt:
Many have excess anterior tilt, some are neutral, some have excess posterior tilt. Place your hands on your hips and find a neutral tilt by pushing more with your thumbs or forefinger. Finding neutral pelvic tilt can vary in difficulty depending on the person and their posture. The guidance of a professional is usually needed.
PictureExcessive Anterior Tilt


Picture
Excessive Posterior Tilt
Picture
Standing Shoulder Retractions:
With a good, tall standing posture pull your shoulder blades together while bringing your arms back at the same time. Be sure to keep your shoulders down and back the entire time. Also, keep your abs tight as there should be no extraneous movements in the spine.

Beginner Strength Workout for Posture

Given that most people are weak in the same areas, we can safely build a quality workout to strengthen these muscles. Give it a try! This workout requires only a pair of dumbbells, so no excuses!
Warmup - 1-2 sets each. No equipment needed.
Planks
Bridges
Side Plank
Clamshells

Workout, Circuit 1 - 2 sets of 15-20 reps. Equipment needed: dumbbells
Squats
Rows
Hip Hinge
Tricep Extensions in bent over position

Workout, Circuit 2 - 2 sets of 15-20 reps. Equipment needed: dumbbells

Serratus
Exeternal Rotator Cuff
Bird Dogs

References
1)Clark, Lucett. 2011. NASM’s Essentials of Corrective Exercise Training. Philadelphia, PA. Lippincott Williams & Wilkins.
2)Kendall, McCreary, Provance, Rodgers, Romani. 2005. Muscles, Testing and Function with Posture and Pain, 5th Edition. Baltimore, MD, Lippincott Williams & Wilkins. pp. 58-70.
3)McGill. 2007. Low Back Disorders: Evidence-Based Prevention and Rehabilitation, Second Edition. Champaign, IL. Human Kinetics.
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    Jerry Yuhara, CPT, CES, CMT #75123

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