Postures Flashcards
Hyper-Kyphosis
“Kyphotic”
Humpback or hunchback
Upper spine (thoracic) rearward curvature resulting in a protuberant upper back
Chin juts forward - forward head
Tight - chest muscles and posterior extensor muscles/paraspinals
Weak - spinal extensors/paraspinals, anterior neck flexor muscles
Hyper-lordosis
“Hyperlordotic”
Lumbar spine
Increased concavity of lumbar or cervical curve
Forward/anterior pelvic tilt
Lumbar spine is extended, knees may be slightly hyperextended and hip joints are flexed
Tight - hip flexors and erector spinae/paraspinals
Weak - abs, hamstrings, and forefeet (weight back) = Achilles’ tendonitis and hyperextended knees
Hypo-Lordosis
Lumbar spine
“Flat back - military posture”
Decreased mobility in torso and decreased hip extension
Tight - hamstrings and glutes
Weak - hip flexors and erector spinae (lower back muscles)
Sway back
“Model’s Posture”
Posteriorly titled pelvis that is also anterior in sagittal plane - forces weight into heels, rib cage collapses to keep balance, shoulders rounded, flattened lumbar curve and increased thoracic kyphosis
Tight - hamstrings, pecs and posterior neck and low back muscles/paraspinals
Weak - hip flexors, quadriceps, upper back muscles/paraspinals and anterior neck flexors, weak forefeet (weight back) = Achilles tendinitis
Hyper Kyphotic
What to strengthen?
What to stretch?
Hunchback
Strengthen: abs as support for the lumbar region, spinal extensor/paraspinals
Stretch: pecs/chest muscles in all it’s fiber directions
Hyper- Lordosis
What to strengthen and stretch?
Increased con cavity of lumbar spine or cervical curve accompanied by forward/anterior pelvic tilt
Strengthen: abs, adductors, intrinsic muscles of foot, hamstrings, latissimus
Stretch: quads, psoas, and lower back
Sway back
What to strengthen and what to stretch?
Strengthen: hip flexors, traps, intrinsic muscles of foot, rhomboids
Stretch: hamstrings and pecs
Hypo Lordosis
What to strengthen and what to stretch?
Strengthen: hip flexors, back extensors and abdominals
Stretch: hamstrings, glutes and piriformis
Scoliosis
Lateral curvature of the spine
