Posture Power_ How to Correct Your Body's Alignment | Pelvis

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  10. 02. 2017. Posture Power: How To Correct Your Body's Alignmenthttp://www.bodybuilding.com/content/posture-power-how-to-correct-your-body-alignment.html 1/10 Posture Power: How To CorrectYour Body's Alignment 6.1K Your posture says a lot about your personality. It also says a lot about how your joints and muscles are working. Here's everything you need toknow about assessing your postural deviations and how to fix them! Your posture says a lot about your personality. It also says a lot about how your joints and muscles are working. Here's everything you need toknow about assessing your postural deviations and how to fix them!Imagine a strong, powerful, confident person standing in front of you. What kind of posture does that person have? Undoubtedly, the person in front of you is standing tall with an open chest and a head held high. It's a person who looks ready to take on the world.How you look and feel is directly related to your posture. Despite the importance of having good posture, most of us don't do anything toimprove it. We go about our lives with hunched backs and imbalanced hips, and deal with pain because we think it's normal.Living with bad posture can be a dangerous thing. The muscle and ligament imbalances that result from poor alignment can lead to all sorts of problems:Chronic back, neck, and shoulder painFoot, knee, hip, and back injuriesHeadachesStiffnessFatigueMuscle atrophy and weaknessDifficulty breathingDigestion issuesImpingement and nerve compressionSciaticaCarpal tunnel syndromeSHARES Kendall Lou SchmidtContent →  TrainingJanuary 30, 2017 Search articles, products, brands  10. 02. 2017. Posture Power: How To Correct Your Body's Alignmenthttp://www.bodybuilding.com/content/posture-power-how-to-correct-your-body-alignment.html 2/10 But we're going to fix that right now! By understanding proper posture, you can learn about your own postural deviations and determine whichcorrective exercises will work best to improve your alignment. With correct alignment and good posture, your lifts will be stronger, your muscleswill work more efficiently, you'll help prevent pain and injury, and you'll look and feel a heck of a lot better.1-3 Correcting Your Alignment To solve a problem, you first need to pinpoint the cause. Most postural deviations occur because the muscles that work to hold a joint in placeare imbalanced. Generally speaking, one muscle group will be too tight and the opposing muscle group will be too loose or weak.For example, those with shoulders that hunch forward too far often have tight pec muscles that pull the shoulders forward and rotate them intoward the midline of the body. Pair tight pecs with weak back muscles and you have an imbalance that pulls the shoulder girdle away from itsideal position. When imbalances like these occur, overactive muscles compensate for underactive muscles, which causes tension, fatigue, anddiscomfort.The easiest and most effective way to correct imbalances is to stretch the overactive muscles and to strengthen the underactive muscles. Standing Assessment If you haven't been paying attention to your posture, it's probably a given that you have no idea how misaligned your body might be. If you're notsure whether your posture is good or if it needs a little work, do this standing assessment first:Put on form-fitting clothes so you can see your alignment. Stand barefoot, tall but comfortable, without trying to force yourself into what you thinkis perfect posture. To get an honest assessment, close your eyes and march slowly in place a few times. This will allow your feet to turn in andout naturally. Bring your body to a stop and stand still. Have a friend take a full body picture of you from the front, the side, and behind.Here's what a properly postured body should look like:Notice that, in this photo, the joints are stacked. The ears are over the shoulders, the ribs over the hips, and the hips over the heels. The pelvisand spine are in a neutral position. If this is what your body looks like, you're doing well! Standing Assessment Postural Deviations Back, Shoulders, Hips, And Head If your body doesn't look aligned, you might have one or more of the following postural deviations. Here's how to spot these deviations and thestretches and strengthening exercises you can do to fix them. Deviation 1: Sway Back   Search articles, products, brands  10. 02. 2017. Posture Power: How To Correct Your Body's Alignmenthttp://www.bodybuilding.com/content/posture-power-how-to-correct-your-body-alignment.html 3/10 Hips Press Forward And Sit In Front Of The Ribs Overactive muscles Hamstrings, gluteus maximus and medius, erector spinae, and quadratus lumborum (glutes, hamstrings, and low back) Stretches Runner's stretch, world's greatest stretch, seated glute stretch, lying crossover, hamstring stretch, hamstring self-myofascial release(foam rolling) Underactive muscles Iliopsoas, external obliques, and rectus femoris (hip flexors and lower abs) Strengthening exercises Cocoon, exercise ball pull-in, hanging leg raise, scissor kick Deviation 2: Lower-Cross Syndrome Excessive Curve In The Low Back, Pelvis Is Tilted Forward Overactive muscles Iliopsoas and erector spinae (hip flexors and low back) Stretches Pyramid stretch over ball, kneeling hip flexor, quadriceps stretch, quadriceps self-myofascial release, hug knees to chest Underactive muscles Abdominals and gluteus maximus Strengthening exercises Pelvic tilt to bridge, single-leg glute bridge, exercise-ball hip bridge, leg-elevated crunch, frog sit-up Deviation 3: Rounded Shoulders Shoulders In Front Of Ears Search articles, products, brands  10. 02. 2017. Posture Power: How To Correct Your Body's Alignmenthttp://www.bodybuilding.com/content/posture-power-how-to-correct-your-body-alignment.html 4/10 Overactive muscles Pectoralis major and minor (chest) Stretches Front deltoid stretch, elbows-back stretch, chest stretch on stability ball, dynamic chest stretch, chair upper-body stretch Underactive muscles Rotator cuff, lower trapezius, serratus anterior (muscles in the back surrounding the shoulder blades and rear delts) Strengthening exercises Seated cable row, back fly with band, shoulder external rotation, rear- delt row Deviation 4: Forward Head Ears In Front Of Shoulders Overactive muscles Neck extensors, upper trapezius, and levator scapula (muscles behind the neck that tilt the head back) Stretches Neck self-myofascial release, chin to chest, sternocleidomastoid stretch (with palms up, reach your arms as far back as possible whileturning your head to look to one side) Underactive muscles Neck flexors (muscles in front of the neck that tilt the head forward) Strengthening exercises Isometric front-neck exercise Deviation 5: Upper-Cross Syndrome Rounded Shoulders With An Excessive Curve Search articles, products, brands
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