posture

• Posture


  The alignment and maintenance of the body when sitting, standing (static posture), and moving (dynamic posture)
• Good posture


  • Neutral alignment - Head and shoulders set back directly above and square to a neutral pelvis position, feet pointing directly forward with weight going through pelvis, knees and heels
• To maintain neutral alignment, we shouldn't have to squeeze or contract any muscles hard
• Neutral alignment


  Comes from having a healthy well-balanced physique and the necessary flexibility to reach the required positions
• When upright, the body is unstable, with a small base of support (the feet), and a high centre of gravity
• Gravity is constantly pulling on the body's joints, dragging them out of alignment
• Aligned body


  Bones take the pressure of resisting gravity and muscles maintain correct alignment
• Misaligned body


  Muscles and ligaments effects can lead to muscle imbalance and strain, causing postural deviations
• Posture controlled by


  • Gravity resisting muscles
  • Gravity assisting muscles
• Gravity resisting muscles


  • Require strengthening work so the body can maintain correct posture. Examples: Trapezius, rhomboids, abdominals, gluteals, paracervical, quadriceps, tibialis anterior
• Gravity assisting muscles


  • Require stretching work so the body's posture can maintain correct alignment. Examples: Pectoralis major, latissimus dorsi, erector spinae, iliopsoas, postcervicals, hamstrings, gastrocnemius and soleus
• Spinal curvature


  Straight vertical alignment is ideal. Abdominal curvature in either direction is scoliosis. Inward curvature of lumbar and cervical vertebrae is lordosis. Outward curvature of thoracic vertebrae is kyphosis
• Causes of poor posture

  • Poor sitting, standing and walking posture
  • Poor nutrition
  • Physical defects
  • Lack of exercise
  • Fatigue or sickness
  • Emotional factors
  • Clothing (e.g. high heels)
  • Poorly designed furniture
  • Specific sports
• Wolfe's law


  Structure is related to function - Postural deviations may be either functional (soft tissues, can be corrected) or structural (permanent bone changes, cannot be corrected without surgery or restraint)
• Postural deviations


  • Increased pelvic tilt (lumbar lordosis and lower back pain)
  • Hyperkyphosis (excessive outward spinal curvature, 'slouching')
  • Round shoulders (shoulder girdle set further forward)
  • Winged scapulae (shoulder blade protrudes excessively)
• Hyperlordosis


  Excessive curvature of the lumbar and cervical spine, caused by increased forward pelvic tilt
• Posture changes during pregnancy

  1. Baby changes body composition and weight distribution

  2. Uterus moves forward, stretching abdominal muscles, shifting centre of gravity

  3. Lumbar lordosis increases slightly to bring posture back to neutral

  4. Entire spinal column shifts back to compensate

  5. Relaxin makes joints more flexible and unstable, susceptible to movement and pain