Upload
jas
View
212
Download
0
Tags:
Embed Size (px)
Citation preview
Learn How To:1. Evaluate postural alignment and its role in
back health.2. Assess static and dynamic postural
alignment.3. Identify common postural imbalances and
design exercises that address common muscle imbalances associated with postural dysfunction.
4. Design and implement a 30 minute “Better Backs” training session with little to no equipment.
“It is your power foundation- a stacked framework from your feet through your legs, hips, spine and shoulders to your head”. Lee Parore (Power Posture).
The neutral position from which all movement arises… or the keyboard on which your brain orchestrates movement.
Alignment that optimizes the spine’s natural curves, with each part adding to whole body movement.
Posture or position of greatest efficiency, around your center of gravity, with muscles on all sides, exerting pull.
A balanced lumbar curve– the position in which the lumbar spine and the pelvis are best aligned to receive the weight of the trunk with minimal joint stress.
When lumbar curve is balanced you transfer forces between your upper and lower body with ease.
Powerful movements depend on every part of the spine being strong.
The spine coordinates whole body power via proper execution of movements or exercises.
Perfect posture pays dividends- by reducing stress/loads which leads to tension in the antigravity musculature, degeneration of weight bearing structures, less efficient movement, misalignment and risk for injury.
More specifically:
Cervical spine gives your head freedom of movement,
Thoracic allows rotation of your torso,
Lumbar spines provides stability,
Sacrum provides the base for your spine to sit on.
Sacroiliac joints act as a pivotal axes allowing movement integration between your legs, pelvis and spine.
Aging- your body gradually loses its capacity to absorb and transfer forces however its not aging that influences posture as does:
Inactivity/sedentary living/reluctance to exercise -leads to loss of natural movement flow,
Poor postural habits -eventually becomes your structure, Biomechanical compensation → muscle imbalance,
adaptive shortening, muscle weakness & instability within the “core”,
Body composition – increases load, stresses on spinal structure, leads to spinal deviation,
Workspace –ergonomics, Poor movement technique/execution/training , Injury -leads to reduced loading capacity or elasticity, Others:*Posture is the single most common cause of painful soft
tissue syndromes affecting the body!
Your core muscles—comprised of the abdominal and back muscles- act like that of a corset to hold everything in or support and stabilize your lumbar spine.
The result is a slimmer shape, and more importantly, a spine that is supported against strain, pain and injury.
The core “corset” also functions: to move the trunk in all directions—flexion (forward and laterally/sideways), extension and rotation/twisting.
These core muscles must remain strong throughout our lives to allow us to continue to move the way our bodies are meant to as well as help balance on one leg.
To build a functionally strong back—a better back for life you must first address posture in the context of fitness
Fitness professionals should limit their observations and assessments to general screenings.
Specific posture and muscle dysfunction work is limited to addressing strength and flexibility exercise and muscle re-education that will help offset poor postural habits both in sitting and while moving.
Diagnosing and prescribing corrective exercise may be seen as outside the fitness professional’s scope of practice.
Alignment May be tight May be weak Exercises
Mid back flexion Upper abdominals Thoracic extensors
Mid and lower trapezius
Active & passive thoracic extension
Protracted scapulae Serratus anterior
Shoulder adductors
Shoulder internal rotators
Mid & lower trapezius
Rhomboids
Stretch Serratus
Stretch Pectoralis minor
Narrowed intercostal spaces
Intercostals Deep breathing
Multifidus
Quadratus lumborum
Titled scapulae Pectoralis minor Lower trapezius Stretch Pectoralis major
Stretch Latissimus dorsi
Elevated scapulae Upper trapezius
Levator scapulae
Lower trapezius Strengthen Middle & lower trapezius
Stretch Upper traps &
Levator
Extreme neck extension’
(Hyperextension)
Long Cervical Extensors
Short neck flexors Strengthen neck flexors
Alignment May be tight
May be weak
Exercises
Anterior tilt Hip flexors Abdominals Stretch hip flexors
Strengthen obliques for stabilization
Avoid full sit ups
Hip flexion Hip extensors Strengthen gluteals
Extreme low back extension
(hyperextension)
Low back
extensors
Stretch low back extensors
Alignment May be tight
May be weak
Exercises
Posterior Pelvic
tilt
Hamstrings Stretch hamstrings
Low back flexion
Back extensors Strengthen back extensors
Hip extension Hip flexors Strengthen hip flexors
Alignment May be tight May be weak Exercises
Posterior pelvic tilt Hamstrings Hip flexors Stretch hamstrings
Strengthen hip flexors
Long kyphosis Upper abdominals External obliques
Upper back extensors
Strengthen upper back extensors
Stretch and strengthen
abdominals
Narrowed intercostal spaces
Intercostals Deep breathing
Hip extension Strengthen hip flexors
Extreme neck extension
(Hyperextension)
Upper trapezius
Levator scapulae
High cervical extensors
Neck flexors Stretch upper traps & levator, strengthen mid & lower traps, strengthen neck flexors
Extreme knee extension
(Hyperextension)
Hamstrings
Calf
Strengthen hamstrings and calf
1. Static Postural Assessment2. Dynamic Postural Assessment3. Gait analysis4. Flexibility assessment5. Muscle testing
Once postural alignment is assessed the focus should be on teaching and training “Neutral Spine”
Standing on both feet: front, side and rear views
Standing on one leg Sitting supported and unsupported Kneeling Supine Sleeping
Performing: A push- up A squat- with arms in front, lifting
overhead A lunge Walking Lifting
5 Stage Program: 1. Develop corrective patterns; build basic
patterns through to complex activity specific patterns
2. Build whole body and joint stability 3. Increase endurance 4. Build strength and stamina 5. Develop speed, power and agility.
Do Encourage daily exercise for spinal stability and mobility
even with individuals who have a healthy back, Include cardiovascular training into back exercise
programs—they are ideal for preventing and managing back pain,
Carefully evaluate and select exercise dosage—light weight/load and greater repetition for enhancing endurance strength,
Focus and encourage quality of movement versus quantity and,
Increase range of motion to achieve and maintain neutral spine or ideal posture.
“Brace” vs. “Hollowing” technique.
Don’t Impose high loads (of resistance) in an attempt to gain strength Avoid traditional curl ups that encourage flattening the lower
spine (lumbar region) into the floor by modifying the exercise as described below or selecting alternative ways to target abdominals,
Exercise into positions or with loads that produce or increase pain (even in programs that advocate benefits ie yoga, Pilates),
Perform range of motion exercises early morning if you suffer low back pain because disk hydration is at its greatest and compressive forces on the disks will be increased,
Exceed the capacity or tolerance of the individual: reduce the number of sessions to 2-3 brief sessions per day vs longer sessions at a time,
Stop exercising altogether but instead modify activity and, Diagnose or prescribe therapeutic or rehabilitative exercise.
STANDING WITH STAB BALL AT THORACIC SPINE- CHIN GLIDES AND SCAPULAR RETRACTIONS
SQUATS with progression (WALL SQUAT WITH STABILITY BALL, FRONT BODY SQUATS)
SEATED ROW/LAT PULLS/SUPINE PULLOVERS/PRONE SHOULDER FLEXION (neutral spine)
DEADLIFTS 4 POINT KNEELING OR PRONE ALTERNATE ARM AND LEG LIFT V-SIT with variations SIDE LYING DOUBLE LEG LIFT/STANDING HIP ABDUCTION (with
variations) SIDE LYING/SITTING LATERAL TRUNCK FLEXION PRONE PLANK/HOVER (with scapular stability) HIP BRIDGE (SUPINE, SIDE) with variations MODIFIED ABDOMINAL CURL UP with focus on maintaining neutral
spine (balloon) and progressions (SUPINE CROSS CRAWL/AB CYCLE) PRONE BACK EXTENSION (both lumbar and thoracic regions) PRONE EXT PRESS UP SEATED/STANDING SHOULDER PRESS
*Emphasis is on leveling and stabilizing the scapulae & pelvis.
SUPINE/STANDING STRAIGHT LEG HAMSTRING stretch- with neutral spine
PRONE QUADRICEP stretch (with hip extension and adduction)
LOW LUNGE with lateral body opposing stretch(psoas muscle)
PRONE EXTENSION PRESS UP SUPINE SPINAL ROTATION with alternate upper body
rotation SUPINE INNER THIGH STRETCH (at the wall) FIGURE 4 STRETCH (standing or floor) SEATED OR STANDING ANTERIOR SHOULDER/CHEST
(WITH EXTERNAL ROTATION) stretch CALF stretch SITTING LATERAL FLEXION (against wall with hands behind
head) STANDING ITB/QUADRATUS LUMBORUM FIGURE 8 STRETCH (upper body)
Stretch big to small, breathe and maintain for 30-60 seconds
Bend and Lift Power-bend your knees, pull navel in, maintain your lumbar curve, hold your breath and push
with your legs to initiate lifting.
Twisting- allow your hips to steer, rotate through your hips, engage your abdominals, twist between your
shoulder blades and move your eyes.
Leg Power- push the ground with your feet, keep your knees aligned and engage your abdominals and your butt.
Pushing Power- keep your elbows in front of your shoulders, your tongue on the roof of your mouth, engage
your abdominals and push with legs.Learn correct movement in a slow and meaningful manner,
then add rhythm and speed. Train specifically for movement that you wish to become
more powerful in performing (increase by 20%).
Integration “Push Test”
It’s all about Whole Body Integration/Movement
springing and flowing from your power center.
Eisenman, Rachel, MS “Posture 101”. ACE Certified News, February-March, 2007
Hagan, Maureen, “FIT-iology- the Study of Fitness In Action”, Volumes I (Lessons 9 & 10) & I (Lesson 24) Volumes Publishing. Go to www.mohagan.com
Florence Peterson Kendall “Muscle Testing and Function” 4th Edition- Williams & Wilkins 1993
McGill, Stuart, “Low Back Disorders-Evidence Based Prevention and Rehabilitation, Human Kinetics
McGill, Stuart, “Ultimate Back Fitness and Performance”, 3rd Edition, Human Kinetics
Parore, Lee, “Power Posture- The Foundation of Strength”, Apple Publishing
www.nasm.org for BodyMap to assist postural/body assessments