Chapter 3 (Part B): Posture & Analysis Flashcards
Which muscles are weak in a person who sits long hours? Which muscles are tight?
Abdominals, gluteus maximus and most of the mid- and upper back muscles (lower trapezius/thoracic erectors) are weak
The hip flexors, pectoralis major, and hamstrings are tight
Sarcomere
The smallest functional unit of a muscle fiber
Upper crossed syndrome
An imbalance between muscle on the opposite side of the body (above the waist)
List the weakest muscles of the upper body?
Serratus anterior, rhomboids, lower and middle trapezius, and posterior rotator cuff
Lower crossed syndrome
Muscles of the lower body are imbalanced
Which muscles of the lower body are generally TIGHT?
Iliopsoas, rectus femoris, hamstrings, lumbar erectors, tensor fasciae latae, thigh adductors and piriformis
List the WEAK muscles of the lower body?
Abdominals (primarily the transverse abdominus), gluteal group, and the vastus medialis and lateralis
Mobilizers
Mobilizer muscles move you. They are large global muscles, and are under conscious control
Stabilizers
Stabilizer muscles are close to the area of movement. They are under tension much of the time, and are commonly under subconscious control
List the muscles that stabilize the core and help maintain good posture
Serratus anterior, rhomboids, inferior trapezius, levator scapula, abdominals (transverse and obliques), and the gluteus medius
What causes excessive lordosis? Which muscles are weak? Which muscles are tight?
Cause: Sedentary, seated job
Weak: abdominals (x4), hamstrings, gluteus maximus
Tight: lower back, hip flexors
What causes head forward posture? Which muscles are weak? Which muscles are tight?
Cause: desk jobs, mobile phones, tablets, sitting improperly, pillow too high
Weak: mid/lower trapezius, spinal erectors, neck flexors
Tight: pectoralis major, pectoralis minor, levator scapula, sternocleidomastoid, neck extensors
What causes rounded shoulders? Which muscles are weak? Which muscles are tight?
Cause: desk job, poor eyesight, poor self-esteem, overtraining pectoralis major
Weak: mid/lower trapezius, spinal erectors, neck flexors
Tight: pectoralis major, neck extensors
What causes pot belly? Which muscles should be strengthened? Which muscles should be stretched?
Cause: being overweight, tight back muscles, poor abdominal strength
Strengthen: abdominals (transverse abdominus)
Stretch: iliopsoas and hamstrings
What is sway back? Which muscles are a) tight? b) weak?
The rib cage is posterior to the hips
a) Lumbar erectors
b) Abdominals and hip flexors
