Optimal Posture

• Define optimal posture

  Optimal posture is the arrangement of body parts in a state of balance.

  The body can carry its weight and that of gravity with minimal muscular effort and limited joint compression and shearing forces through the body.

   
• Name one importance of optimal posture

  A solid foundation for all movements
• Name one importance of optimal posture

  Balance between the right and left sides and the front and back of the body
• Name one importance of optimal posture

  Reduces risk of muscle dysfunction
• Static posture?

  Alignment when the body Is still.
• Dynamic posture?


  Alignment when the body is moving (e.g., running, walking, and lifting)
• Neutral spine


  The position of the spine in which impact and forces can be absorbed and transferred most efficiently
• Achondroplasia (Lordosis)


  Impairs growth of bone in the limbs and causes abnormal growth in the spine and skull
• Congenital kyphosis 


  Front edge of one or more bones in the upper back that doesn't develop properly
• Spina bifida (kyphosis)


  A condition that causes the vertebrae to curve forward in the upper back
• Congenital scoliosis 


  A sideways curve of the spine as the vertebrae hasn't formed properly before the baby is born
• Ligament flavum

  Series of ligaments that connect the ventral parts of the laminae of adjacent vertebrae.
• Anterior Longitudinal Ligament

  Band of dense fibrous tissue that runs from the occiput to the sacrum on the ventral surface of the spine.
• Posterior Ligament Flavum

  Connects and stabilizes the bones of the spinal column. (Runs from 2nd vertebrae to sacrum).
• Interspinous ligament

  Thin and short structures connecting adjacent spinous processes. Contains sensory nerves – dorsal and lateral surfaces.
• Supraspinous Ligament

  Strong fibrous cord that connects together the apices of the spinous processes from the vertebrae. (7th cervical to the 3rd/4th lumbar)
• Thoracolumbar Fascia

  A large, roughly diamond shaped, area of connective tissue constituted by the thoracic and lumbar parts of the deep fascia enclosing the intrinsic back muscles.
• Quadratus lumborum

  Deepest back muscle and originates from the iliac crest and inserts on the transverse process of lumbar one through five and lower part of the 12th rib.
• Multifidus 


  An important stabilizer of the lumbar spine. 
• Erector spinae


  Deep muscle in the back. Comes from a tendon attached to the crest along the centre of the sacrum
• Transverse Abdominis


  The ‘cumberbun’ muscle of the abdomen. Deepest abdominal muscle. Oriented side to side muscle prevents back pain. 
• Pelvic floor


  Muscular base of the abdomen attached to pelvis. 
• Internal and external obliques

  External oblique – An opposite side rotation muscle, while internal is a same side rotation muscle. They work together – Right external + left internal rotate the spine LEFT. 
• Diaphragm 


  Muscle that helps you exhale and inhale. Attached to sternum and bottom of the rib cage, as well as the spine.  
• Passive system


  Spinal column and spinal ligaments 
• Active systems


  muscular activity (local and global) 
• Neural column 


  feedback from the proprioceptors.  
• What is a function of core muscles?

  Contain and protect the internal organs 
• What is a function of core muscles

  Ensure greater mobility of spine and trunk  
• What is a function of core muscles

  Stabilise the spine  
• What is a function of core muscles?

  Promote optimal posture  
• What is a function of core muscles?

  Stabilise top part of the body and the bottom part of the body 
• What is a function of core muscles?


  Control the pelvic – lumbar relationship 
• The pelvic floor is a double-layered (deep and part-superficial layer) broad sling of muscle from the pubic bone at the base at the front to the base of the spine at the back of the pelvis.   

  This is made up of the coccygeus and the levitator ani. It consists of both fast and slow-twitch muscle tissue. 
• Name a function of the pelvic floor muscles

  Stability of the pelvic girdle
• Name a function of the pelvic floor muscles

  Support for the organs of the pelvis and abdominal contents 
• Name a function of the pelvic floor muscles

  Support for the foetus when pregnant  
• Name a function of the pelvic floor muscles

  Continence control of urine and faeces 
• Name a function of the pelvic floor muscles

  Reflex activity to counteract changes in abdominal pressure (e.g., coughing, sneezing, nose blowing, vomiting, and forced expiration.) 
• Where are local (deep) muscles located?

  Local (deep) muscles are located close to the spine and are recruited prior to gross movement to prevent unwanted movement