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Pilates > 5: POSTURE > Flashcards

5: POSTURE Flashcards

1
Q

What is optimal posture

A

The ability of the body to hold itself in neutral alignment against the force of gravity with minimal muscle activity

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2
Q

What is the natural curve of the spine

A

s shape

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3
Q

How many natural curves are in the spine

A

4

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4
Q

What are the 9 main causes for postural deviation

A
  1. Fashion
  2. Work/school
  3. Emotional state
  4. Sport
  5. Hereditary conditions
  6. Injuries
  7. Pregnancy
  8. Disability
  9. Obesity
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5
Q

What is Hyper-Kyphosis

A

Exaggerated kyphotic (hump) curve of the thoracic verterbrae (head and shoulder forward of plump line)

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6
Q

What happens to the muscles in hyper-kyphosis

A

Excessively shortened and lengthened muscles in the front and back of the upper body.
Pecs - shortened
Traps - lower and mid are lengthened, upper shortened
Rhomboids - lengthened

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7
Q

What causes hyper-kyphosis

A
  1. Genetics
  2. Lifestyle factors that lead to bad posture
  3. Deformity of spine formation
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8
Q

What is Hyper-Lordosis

A

Excessive curvature of the lower spine - inward curve of the lumbar spine. Anterior pelvic tilt, making bum look bigger. Abdominal forward of the plumb line and buttocks behind

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9
Q

What causes hyper lordosis

A

Poor sitting posture
Development from problems during child birth and pregnancy

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10
Q

What happens to the muscles in hyper lordosis

A
  1. Erector spinae - shortened
  2. Glutes - lengthened
  3. Hip flexors - shortened
  4. Transverse abdominis - weakened
  5. Rectus abdominis - lengthened
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11
Q

What is scoliosis

A

a sideways curvature of the spine. ‘s’ shape when observed from the back rather than side

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12
Q

What is the plumb line

A

The plumb line is an imaginary line that runs from the top of the head through the center of the body and down to the feet. It is used as a reference line to assess posture and alignment.

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13
Q

What is the ideal alignment in the plumb line in posture?

A

In the ideal alignment, the plumb line should pass through the center of the ear, the shoulder, the hip joint, the knee joint, and the ankle joint.

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14
Q

What are the benefits of maintaining proper alignment in the plumb line posture?

A

Maintaining proper alignment in the plumb line posture can help reduce stress on the joints, prevent injuries, improve breathing and circulation, and enhance overall movement efficiency.

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15
Q

What does Hyper-Kyphosis affects

A
  1. Shoulder join stability; resulting in tension in the neck and muscles = headaches
  2. Breathing less efficient
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16
Q

What does Hyper-Lordosis affect

A

Places pressure on intervertebral discs, compressing and synovial facet joints between each vertebra may become overloaded = lower back pain

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17
Q

What is Flat back

A

When the lumbar spine looses its natural curve and becomes flatter and less mobile. Pelvis posteriorly tilts and body leans forward

18
Q

What causes flat back

A
  1. Injury
  2. Medical
  3. Poor posture from lifestyle
19
Q

What is achondroplasia

A

Disproportionate dwarfism, caused by a bone growth disorder. Short in height with normal torso and short limbs

20
Q

With achondroplasia, what happens during fetal development

A

Cartilage fails to convert to bone causing excessing curve of the lumbar spine (lordosis)

21
Q

What is Congenital Kyphosis

A

when spinal development is disrupted in the womb (genetic).

22
Q

What are the two basics types of congenital kyphosis

A

2 basic types:
1. Failure of information of a portion of one or more vertebral bones, usually in the thoracic region
2. Failure of segmentation - when two or more vertebral bones fail to fully separate from one another (fused together discs)

23
Q

What is spina bifida

A

When a baby’s spine does not form in a normal way, leaving spinal cord and surrounding nerves damaged. Causes a visible cavity in the back. Effect of posture depends where it is but usually causes kyphosis

24
Q

How to improve hyper-kyphosis

A

by strengthening the upper back muscles, improving mobility in the thoracic spine, and promoting a more upright posture

25
Q

To improve hyper-kyphosis, what muscles should you focus on

A
  1. Pec major
  2. Deep nexk flexors
  3. Rectus abdominis (if chest if compressed)
  4. Levator scapulae/upper traps (if shoulder elevation present)
26
Q

How to improve hyper-lordosis

A

by strengthening the abdominal muscles, lengthening the hip flexors, and improving alignment and posture.

27
Q

To improve hyper-lordosis, what muscles should you focus on

A

Strengthening the abdominal group and glutes as these become weakened and lengthened
Hip flexors need to be lengthened

28
Q

How to improve scoliosis

A

Any clients with noticeable asymmetry should be referred to a medical specialist
Mild scoliosis improved by basic measures to rebalance - if carrying heavy bag, switch shoulders

29
Q

Muscles to focus on to improve scoliosis

A

Muscle imbalance exists on one side of the body therefore need to focus on unilateral exercises on where each side of the body works independently

30
Q

How to improve swayback

A

habitual defect so encourage plumb line posture and shorten hip flexors

31
Q

How to improve flatback

A

Strengthen lumbar spine through full range extension and strengthen hip flexors (if back tile of pelvis is present)
Encourage plumb line posture when bending or lifting

32
Q

What is swayback

A

Appear slouched. Pelvis pushed forward of mid line of the body, thoracic part moves back, cervical region pushed forward.

33
Q

What causes sway back

A

no muscular imbalance - down to habits

34
Q

What is a herniated disc, and how can it affect posture?

A

A herniated disc occurs when the soft center of a spinal disc bulges out and puts pressure on the surrounding nerves. This can affect posture by causing pain, weakness, and changes in gait or posture.

35
Q

What are facet joint problems, and how can they affect posture?

A

Facet joint problems occur when the joints in the spine become inflamed or damaged. This can affect posture by causing pain, stiffness, and difficulty moving the spine.

36
Q

What is scoliosis, and how can it affect posture?

A

Scoliosis is a lateral curvature of the spine, resulting in an asymmetrical posture. Most often no known cause, but due to a degeneration of facet joints and internal discs. Scoliosis can affect posture by causing a noticeable curvature of the spine, uneven shoulders, and hips, and an altered gait pattern.

37
Q

What is arthritis, and how can it affect posture?

A

Arthritis is a condition where the joints become inflamed and painful. Caused by a reduction in cartilage Arthritis can affect posture by causing joint stiffness and pain, leading to compensation patterns that may result in an altered posture.

38
Q

What is spinal stenosis, and how can it affect posture?

A

Spinal stenosis is a condition where the spinal canal narrows, putting pressure on the spinal cord and nerves. Can be born with or developed. This can affect posture by causing pain, weakness, and changes in gait or posture.

39
Q

What is ankylosing spondylitis, and how can it affect posture?

A

Ankylosing spondylitis is a chronic inflammatory disease that affects the spine and other joints. It can affect posture by causing stiffness, pain, and a forward stooped posture.

40
Q

What is spondylolisthesis, and how can it affect posture?

A

Spondylolisthesis is a condition where a vertebra slips out of place and onto the vertebra below it. This can affect posture by causing pain, weakness, and changes in gait or posture.

41
Q

What are two different types of arthritis

A
  1. Oesteoarthiritis - caused by normal wear and tear, join infection or injury
  2. Rheumatoid arthritis - autoimmune disorder (attacks tissues). Attacks synovium; a soft tissue in joints that produces fluid that nourishes cartilage and lubricates joints

Pilates (17 decks)

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