Postural Alignment Flashcards
A quick gauge for recognizing proper posture is to look at your client from_________________,
Both front (anterior sagittal plane) and the side views in the frontal plane. First in an open free space and then against a wall.—no shoes or baggy clothing
How far away should you stand when assessing your clients’ postural alignment?
5-6 feet away
Regarding muscle imbalance and posture, what should you look for at a lateral side view?
Ears over shoulders;
Shoulders over hips. Middle of the humerus aligned with middle of the hips/head of the femur;
Hips over knees. Middle of hip line up with back of the patella or shin bone;
Knees over ankles. Protrusion of lateral ankle joint should be in line with back of patella
What are some cues regarding imbalance and posture when against a wall?
Buttocks touching the wall;
Bending or changing knees to maintain back/buttocks against wall?;
Throwing shoulders back?;
Lower back 1-2 inches from wall?;
Scapula 1-2 inches from wall?
What are some cues regarding imbalance and posture from Anterior front view?
Horizontal shoulders (level calvical);
Horizontal hips;
If one foot is angled more/less than another
How can you correct shoulder slump forward (kyphotic posture)?
strengthen rotator cuff, rhomboids and lower trapezius—indication of tight rhomboids. Strengthen external rotators and stretch internal rotators
How can you correct excessive curve in lumbar area (lordosis)?
strengthen abdominals, hip flexors, pelvic floor muscles; stretch erector spinae, psoas and iliacus and hamstrings
How can you correct winging scapula?
strengthen latissimus dorsi, rhomboids, serratus anterior, infraspinatus and upper erector spinae; stretch pectorals, front deltoid and do thoracic extension exercises
How can you correct knees caving in during squat or lunging?
due to tight adductors and weak glue muscles; strengthen glutes and stretch short/long adductors (sum squat)
How can you correct eversion of one or both feet, OR external rotation of one leg?
Could be multiple reasons: Assuming because of tight or weak hip muscles —mobilize and strengthen all hip muscles, especially adductors
What are intercostal muscles?
Muscle groups that run between ribs and help form and move the chest wall.
What are good beginner yoga stances and progressions to help with stability and balance?
deep squat with hands held in front of body; then (if balanced/mobile) try with hands over head; then single arm; then looking toward the arm throughout the movement; then repeat with the other arm.
What is the order in which you should observe and take steps of progression with your client?
Recognize the need to progress from being ALIGNED with proper posture, then BALANCED and stable, then able to train for endurance, strength and power respectively. Deviating from this puts your client and you at risk.
