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1348245927.0709Posture and Back Health PPT.ppt

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Page 1: 1348245927.0709Posture and Back Health PPT.ppt
Page 2: 1348245927.0709Posture and Back Health PPT.ppt

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.

Page 3: 1348245927.0709Posture and Back Health PPT.ppt

“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.

Page 4: 1348245927.0709Posture and Back Health PPT.ppt

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.

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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.

Page 6: 1348245927.0709Posture and Back Health PPT.ppt

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!

Page 7: 1348245927.0709Posture and Back Health PPT.ppt

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

Page 8: 1348245927.0709Posture and Back Health PPT.ppt

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.

Page 9: 1348245927.0709Posture and Back Health PPT.ppt
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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

Page 11: 1348245927.0709Posture and Back Health PPT.ppt

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

Page 12: 1348245927.0709Posture and Back Health PPT.ppt

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

Page 13: 1348245927.0709Posture and Back Health PPT.ppt

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

Page 14: 1348245927.0709Posture and Back Health PPT.ppt

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”

Page 15: 1348245927.0709Posture and Back Health PPT.ppt

Standing on both feet: front, side and rear views

Standing on one leg Sitting supported and unsupported Kneeling Supine Sleeping

Page 16: 1348245927.0709Posture and Back Health PPT.ppt
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Performing: A push- up A squat- with arms in front, lifting

overhead A lunge Walking Lifting

Page 18: 1348245927.0709Posture and Back Health PPT.ppt
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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.

Page 20: 1348245927.0709Posture and Back Health PPT.ppt

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.

Page 21: 1348245927.0709Posture and Back Health PPT.ppt

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.

Page 22: 1348245927.0709Posture and Back Health PPT.ppt

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.

Page 23: 1348245927.0709Posture and Back Health PPT.ppt

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

Page 24: 1348245927.0709Posture and Back Health PPT.ppt

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%).

Page 25: 1348245927.0709Posture and Back Health PPT.ppt
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Integration “Push Test”

It’s all about Whole Body Integration/Movement

springing and flowing from your power center.

Page 27: 1348245927.0709Posture and Back Health PPT.ppt

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