Fitness: How to reverse common Abnormal Postures?

7 Tips to Reverse “Text Neck” Posted onMarch 21, 2017CategoriesAll, Blog, Neck Pain smartpainsolutions.com

Assessments

*see Fitness: Physiology of Exercise goodnewshealthandfitness.wordpress.com

-Flexibility
*see Fitness: Various kinds of Stretches goodnewshealthandfitness.wordpress.com

5 Common Postural Deviations

1. Foot pronation/supination & the effect on tibial & femoral rotation
2. Hip Adduction
3 .Hip Titlting (anterior or posterior
4. Shoulder position & the thoracic spine
*see Fitness: Upper Body Workouts-Shoulders goodnewshealthandfitness.wordpress.com
a. Winged Scapula sportsinjuryclinic.net
“..A winged scapula is a symptom of another condition, rather than an injury itself. It is where the shoulder blade protrudes out on the back, rather than laying flat against the back of the chest wall…”

5. Head position

5 Most Common Posture Problems (and how to fix them) By Marc Perry / 11.28.11 / Medically Reviewed builtlean.com
“..While this article does not cover how to conduct a comprehensive posture assessment, I chose the 5 most common posture problems I see that are caused by a sedentary lifestyle. For each posture problem, I list the (1) identification, (2) cause, (3) problem, and (4) solution.

Keep in mind the solutions listed are only “possible” solutions because some of the causes and problems may not be correctable (i.e. congenital issues, or trauma). Finally, be aware that any posture problem can lead to other problems as the human body is one “kinetic chain”. ..”
7 very common posture issues, and how to correct them
Posted on November 18, 2014 b-reddy.org
“..It’s very often the person’s knee gets hit / gives out inwards. The knee likes to hinge. It likes to go forward and backward. It does not like to go side to side or rotate.

Hip pain

Femur general picture..

Because the femur is part of the knee

This posture has implications at the hip. When the knee is always rotating inward, it’s because the upper leg is turning in and the lower leg is turning out. Where does the upper leg start? Way up at the hip. While the hip can deal with rotational forces much better than the knee, too much rotation in one direction can piss it off as well.

..”

-Flexibility
*see Fitness: Various kinds of Stretches goodnewshealthandfitness.wordpress.com

2.) Hip Tilting

Corrective Methods For Common Postural Deviations: The Anterior Pelvic Tilt July 7, 2006 by MindandMuscle Nutrition
woman lifting weight plateby: Marc McDougal mindandmuscle.net
‘..
Your chest position effects your pelvic position. The Thoracic Cage is roughly the area from your shoulders to the bottom of your ribs, and movement here causes a muscular chain reaction all the way down to your pelvis. According to a 2002 study in the European Spine Journal, researchers determined, “The findings of this study show that thoracic cage anterior/posterior translations cause significant changes in thoracic kyphosis (26 degrees ), lumbar curve, and pelvic tilt.” The stability of this area is governed by many muscles, including the internal/external obliques, the lats, the transversus abdominus, and the deep muscles on the spine called the multifidus. Tightness or instability of any of these can cause shifting of the Cage, which can then translate to a shift at the pelvis.
A pelvic tilt will most certainly cause the muscles of the lower limb to compensate. It’s not always easy to tell what caused what, but usually one will find an internally rotated femur accompanying a forward pelvic tilt. Simply put, this is when the knee starts to turn inward during standing, walking, squatting, etc.
..”

Correcting Common Posture Deviations: Hip/Pelvic Elevation
https://youtu.be/P5DIk1wDKQE
“..Justin Archer
Published on Jul 25, 2013
Is one of your legs longer than the other? Do you feel like you’re constantly bearing more weight on one side? Well then it’s most likely do to a hip/pelvic elevation. And the good news is that it can be corrected. But first we have to identify it, know what causes it, and how it may interfere with your body’s own natural biomechanics. Well it just so happens that today’s video covers all that and more. So sit back – uh I mean stand up (cause it’s better for you) – and enjoy!

And like I promised in the video above here is the exercise routine that will help correct your hip/pelvic elevation…

Assisted Hip Lift (http://www.youtube.com/watch?v=PhH7NS…) – Hold for 1 min, then switch sides and repeat.

Cats & Dogs (http://www.youtube.com/watch?v=nQ3AxI…) – Do 10 repetitions.

Hooklying Gluteal Contractions (http://www.youtube.com/watch?v=NTyjNI…) – Do 3 sets. Each set consisting of 20 repetitions.

Hooklying Knee Pillow Squeezes (http://www.youtube.com/watch?v=MDUEFg…) – Do 3 sets. Each set consisting of 20 repetitions.

…if you have any questions or concerns along the way, please don’t hesitate to contact me. Oh and don’t forget, the first one to send me a messenger bird (hawk preferably) wins a free session 🙂
— — — — — 
If you enjoy and have learned a lot from this content, but still feel you need more of a customized approach to help with your particular pain, posture, and/or performance issues that you’re currently struggling with, then message me on Facebook at http://m.me/justinvarcher to find out how we can work together to reach your goals as quickly and efficiently as possible.

I look forward to hearing from and hopefully collaborating with you soon. Until then…

Take care and keep moving,

Justin Archer..”

Posture and Movement Assessments by Christopher Gagliardi on June 20, 2017 acefitness.org
‘…In each assessment, you are looking to see what posture error is occurring and which muscles may be compensating for the deviation. You are looking for which muscles may be tight and which muscles may be lengthened. Tight muscles need to be stretched with a flexibility program and lengthened muscles can be helped by a strengthening program.

Here is an easy process for determining what muscles are involved in the compensation…”

How To Assess Thoracic Spine Mobility June 27, 2016/ assessment Thoracic Spine fitnesspainfree.com
“…Thoracic spine mobility is vital for shoulder health and performance during all loaded overhead movements. An unfortunate trend I’ve noticed with my articles is that people care far more about mobility exercises then they care about assessments for the same area. Now, wouldn’t you think that knowing whether or not you have a mobility restriction would be more important than knowing mobility exercises for a particular area? Wouldn’t it be smarter to assess before we start firing off 25 different mobilizations?…”

Screening for thoracic spine mobility in athletes – YouTube

Lower Back

Herniated Disc (Disc Herniation of the Spine) Medical Author: William C. Shiel Jr., MD, FACP, FACR  William C. Shiel Jr., MD, FACP, FA
Medical Editor: Melissa Conrad Stöppler, MD 
medicinenet.com
“…•The most common location for a herniated disc to occur is in the disc at the level between the fourth and fifth lumbar vertebrae in the low back…”

Straight Leg Raise Test thestudentphysicaltherapist.com
“..Purpose of Test: To test for the presence of a disc herniation…

Straight Leg Raise Test (Lasègue test) for Disc Herniation – YouTube


Set it Straight! on October 01, 2012 acefitness.org
American Council on Exercise by American Council on Exercise

Lordosis (Lumbar) [Hyperlordosis-“Sway Back”]“..

Understanding Your Spine: Cervical Lordosis Aug 25 2016
Posted in: Understanding Scoliosis clear-institute.org
“..What’s not normal (and when you start running into problems and pain) is a flattened neck that has lost its natural curvature, also called a “military neck.” The curve can straighten out (a condition called hypolordotic/alordotic) or even face in the wrong direction (which is known as a reverse curve or kyphotic).
What Causes Loss of Cervical Lordosis?

Loss of the healthy curve in your neck can be due to a combination of factors. Sometimes, it’s not one event in particular, but a combination of accidents or injuries and repetitive, prolonged actions, such as constantly looking down at a phone or computer. This repetitive posture puts strain on the body over time and can lead to issues with cervical lordosis. The risk is higher if there is pre-existing damage to the ligaments and discs caused by a fall, car crash, birth trauma, or other incidences..”

-Skeletal Bones Involved

PELVIC TILT AND THE NEUTRAL SPINE facweb.northseattle.edu
Basic postural problems at the hip: anterior pelvic tilt fix-knee-pain.com
“..One clue is the shape of your spine. The picture on the right depicts a normal spine (A), hyperlordosis (B) with respective anterior pelvic tilt and a flat back (C) with posterior pelvic tilt. You can also directly assess tissue length of the hip flexors by using the Thomas Test:..”

-Muscles Involved
*see Medical: Parts of the Muscular System goodnewshealthandfitness.wordpress.com

The Psoas: Muscle of The Soulbodydivineyoga.files.wordpress.com

The Relationship between Balance, Muscles, and Anthropomorphic Features in Young Adults hindawi.com
The Psoas, Iliacus, Quadratus Lumborum and Piriformis – connecting the back and hips ekhartyoga.com
The iliopsoas muscle and the lumbar spine Author links open overlay panelAgustJorgensson1 sciencedirect.com sciencedirect.com
Stretch this IMPORTANT Muscle to Relieve Lower Back Pain – Atlanta Chiropractor – Personal Injury

CAUSES

Lordosis: Causes, Symptoms, Diagnosis, Treatment & Exercises
Overview
spinabifida.net
“..Causes of Lordosis

There are many medical conditions that cause the spine to curve more than normal. These conditions include2,3:

Achondroplasia- bones do not grow normally, leading to the short stature.
Spondylolisthesis- the vertebrae in the lower back slip forward.
Osteoporosis- vertebra become fragile and can easily be broken.
Obesity- can cause lordosis.
Kyphoysis- can lead to lordosis
Discitis- the inflammation of intervertebral disc
Benign juvenile lordosis
Tight lower back muscles
Excessive visceral fat
Pregnancy
Rickets1
..”

Hyperlordosis – Virtual Sports Injury Clinic sportsinjuryclinic.net
“..Some muscles around the hip and spine become tight and some become weak and stretched, causing an imbalance. This is often known as a lower crossed syndrome. This is due to the position of the tight and weak muscles. Look at the diagram above…”

Who gets it?: Pregnant women , Sedentary “Desk” jobs or people who sit too long, etc..
Symptoms: Anterior tilt

Prevention

Lumbar Lordosis or Lumbar Swayback: 5 Simple Corrective Exercises, Tips For Prevention epainassist.com
Exercises…

Tips To Help Prevention Of Lumbar Lordosis:

Keep your feet flat on the floor when sitting. Put a small wedge on your chair or adjust your chair to sit so that your knee should be slightly lower than your hip. Support your back lower curve because too much or too little of a curve can cause problems.
When standing, support your back by resting one leg higher on a step.
When standing, do not lock your knees straight.
Keep a flat pillow under your belly if you sleep on your stomach. Sleeping on your back is better with a pillow under your knees.
Do not wear high heel shoes, your posture will tend to fail. Always wear shoes that provide good support.
Maintain your buttock muscles and belly (abdominal) strong and firm.
See your physician if you have persistent or frequent back pain.
..”

TREATMENT

How To Restore Your Healthy Neck Curve

Exercises to Do at Home for Cervical Lordosis
by JESSICA MCCAHON Last Updated: Sep 11, 2017 livestrong.com
“..Cervical lordosis is the abnormal inward curvature of the neck, pushing the head forward and causing it to sit lower toward the shoulders. It can cause back and neck pain. Exercises for cervical lordosis should be done with care. The Physiotherapy Site—an online network of more than 640 registered physiotherapists—recommends doing each movement slowly. It is normal to feel slight discomfort from tight muscles. Stop exercising if you feel actual pain…”

How Neck Curve Restorer Helps To Fix Reverse Curve In Neck?
mynecksprain.com

1. Exercises

-STRETCHES
*see Fitness: Various kinds of Stretches goodnewshealthandfitness.wordpress.com/

Posture: Correct the Exaggerated Arch in Your … – Bodi Empowerment bodiempowerment.com

4 BEST LOWER BACK STRETCHES FOR PAIN

Lower Back Pain from Lordosis? Easy exercise to fix
https://youtu.be/txb-U_yI_-A
“This addresses Lumbar Hyperlordosis leading to lower back pain. Lordosis is caused by too much anterior pelvic tilt in the hips making the lower back over extend or over arch. This put way too much stress on the lower spine and SI joint. It is an extremely unstable position to be in and will almost always lead to pain or injury. This simple exercise attempts to put the lower back into a more neutral position through different ranges of motion. This is a stretch that you can do as much as you want to restore flexion to your lower spine. Remember that your spine has not been moved in this position in a long time so you may possibly feel some discomfort at first. But don’t worry this uncomfortable position will soon feel better and better and will hopefully become more of a neutral position for you. Try this stretch and exercise to relieve the lower back pain caused by lordosis and anterior pelvic tilt…”

-STRENGTHENING


Core and Hip Exercises to Correct Lordosis Posture
healthline.com
“..One case study found that strengthening the glutes, hamstrings, and abdominal muscles can assist in pulling the pelvis into proper alignment, improving lordosis. This can help decrease pain, increase function, and improve ability to do everyday activities with ease. ..”

a. Strengthen abdominals
*see Fitness: Morning Routine-Different types of Sit-Ups-Crunches goodnewshealthandfitness.wordpress.com
b. Strengthen Hip Extensors, Stretch Hip Flexors,

What is Kyphosis Lordosis? – YouTube

Kyphosis| Symptoms, causes and treatment explained! sportsinjuryclinic.net

Exercises to Correct Kyphotic Posture by DAVID ARROYO Last Updated: Sep 11, 2017 livestrong.com

How to fix lordosis and kyphosis together

*see Fitness: Various Exercises for the Hip goodnewshealthandfitness.wordpress.com
c. Stability Ball Core Exercises
d. Knees to Chest Stretches

Others:
-Lumbar Extensors
-Anterior chest/shoulders
-Latissimus Dorsi
-Neck Extensors

Exercises to correct anterior tilt or lordosis posture
https://youtu.be/aHDmHugudSw
“..The Endurance Store and Paul Sanderson Phyiotherapy take you through exercises to correct anterior tilt of the pelvis, commonly known as lordosis…”
*planks, hip flexors stretch,etc..

Kyphosis “Hump Back” or “Rounded” (Thoracic)

Kyphosis: Description and Diagnosis Written by Howard S. An, MD; Reviewed by Christopher I. Shaffrey, MD spineuniverse.com
“..Kyphosis is a progressive spinal disorder that can affect children or adults. This disorder may cause a deformity described as humpback or hunchback. Kyphosis can be in the form of hyperkyphosis or sharp angular gibbus deformity (see ‘Gibbus Deformity’ below). Abnormal kyphotic curves are more commonly found in the thoracic or thoracolumbar spine, although they can be cervical…”

-Muscles Involved

Thoracic Hyperkyphosis physio-pedia.com
“..The thoracic part of the spine has a forward rounding, well known as ‘kyphosis’. This thoracic curvature is the result of a slight wedging of the vertebrae. In some limited studies, the normal degree of thoracic convexity in the sagittal plane is measured. This should be present in the range of 20°-40°.[1], [8] Thoracic hyperkyphosis is a defect that is easy to see from the side, in a lateral point of view. This is detected when the flexion curve of the thoracic part is over 40°. [7]..”


CAUSES

Kyphosis Causes and Treatment By Jeffrey M. Spivak, MD Peer Reviewed spine-health.com
“…Osteoporosis-related kyphosis. The most common cause of kyphosis in adults is from vertebral fracture due to osteoporosis. This can occur in both men and women, but is more common in females than in males.2 As osteoporosis weakens the vertebral bones in the spine, the vertebrae are susceptible to fracture that typically occurs in a wedge shape – with the front of the vertebra collapsing and losing its height and the back of the vertebra maintaining its height. As the front of the bone is crushed, that segment of the spine tips forward, resulting in an excessive kyphotic curve and forward stooped posture. Treatment typically will address the underlying osteoporosis (to prevent future fractures) as well as pain reduction and possibly surgical repair of the fracture…”

Symptoms: Chest muscles are tight

PREVENTION

Kyphosis Prevention Reviewed by Jason M. Highsmith, MD spineuniverse.com
“..Postural kyphosis, for example, is entirely dependent on posture, so if you maintain good posture, you will prevent this type of kyphosis from developing. To develop good posture, you need to be aware of how you’re standing or sitting. Read the article Posture and Kyphosis for tips on how to have good posture…”

TREATMENT

Kyphosis Exercises to Treat Your Rounded Upper Back healthline.com
‘…Dr. Nick Araza, a chiropractor and wellness practitioner at Santa Barbara Family Chiropractic, says that he associates kyphosis with poor posture and bad movement patterns. He says that just 20 minutes of bad posture can cause negative changes to your spine.

As you spend time in a flexed (bent) position, your head begins to retain a forward position. This causes increased stress and weight on the spine and neck. The head should be directly over the body, creating a straight line from your shoulders to your ears.

By practicing proper posture and engaging in exercises to strengthen the back and neck, you can lighten the load. This will give your spine a break. ..”

Thoracic Kyphosis – How To Correct The Rounded Upper Back

Heal Thoracic Kyphosis With Six Simple Exercises

STRETCHES
*see Fitness: Various kinds of Stretches goodnewshealthandfitness.wordpress.com/

Kyphosis Exercises to Treat Your Rounded Upper Back healthline.com
“…Exercises to Try

Araza recommends these five exercises to help prevent or improve a rounded upper back. Consistency is key and these should be repeated a minimum of three to four times per week to see results over time.

Always consult a doctor before starting an exercise routine and be sure to listen to your body. If an exercise or stretch is causing increased pain, stop and seek help. ….

3. Superman

Lying on your stomach, extend your hands in front of your head.
Keeping your head in a neutral position, looking towards the floor, lift your arms, and legs up towards the ceiling.
Feel as if you are reaching far away from your body with your hands and feet. Hold for three seconds and repeat 10 times.
..

The 7 Best Posture and Kyphosis Exercises for People Who Sit All Day.
Written by Maria under Posture Exercises. Last updated on June 16th, 2017. fitnessreloaded.com/
“…The 7 Best Posture and Kyphosis Exercises for People Who Sit All Day.
1. The basic bird dog..”

STRENGTHENING

How to Fix Kyphosis With Weight Training – YouTube

How to Correct Kyphosis With Weightlifting
by LISA MERCER Last Updated: Sep 11, 2017 livestrong.com
‘…Prone Neck Extension
Step 1

Lie prone on a weight bench with your legs extended, your feet on the floor, and your head and shoulders off the end of the bench.

Lat Pulldown
Step 1

Set the weight by removing the pin from the weight stack, and inserting it into the appropriate hole.

Dumbbell Seated Rear Lateral Raise
Step 1

Sit upright on the edge of a weight bench with your knees bent and your feet flat on the floor.
..”

Scoliosis

*see Medical: How to treat Scoliosis? goodnewshealthandfitness.wordpress.com

How Can You Correct Scoliosis? – YouTube

-STRETCHES
*see Fitness: Various kinds of Stretches goodnewshealthandfitness.wordpress.com/

9 Stretches and Exercises for Scoliosis to Move with Ease lifemoves.ca
“…4 Stretches for Scoliosis
1. Child’s Pose

​Relieves tension in the the back. Start kneeling, push your hips back so that they are close to your heels while reaching your arms forward. Keep your child’s pose active by reaching your arms out in front of your body with hands flat on the floor.
2. Chest and Shoulders

Sitting or standing. Interlace your fingers behind your back, reach your shoulder blades into your back pocket then lift your arms upwards focusing on opening your chest.​
3. Hip Flexion

Tight hip flexors are common, especially since many individuals find themselves living sedentary lifestyles with more sitting. Lower yourself into a lunge position with one knee on the floor. Place a cushion underneath your knee to make it more comfortable. Make sure you can see the toe of the foot flat on the ground. Gently move your weight forward to feel the stretch. Ensure the weight is in the heel of the foot on the ground rather than your hands pushing into your leg. Lift your body tall and repeat for both sides.​
4. Spine Release

Position yourself on the floor in a “T” position (lying flat with arms extending shoulder height). Lift your knees into your chest then allow them to fall to one side. Keep your shoulders flat on the floor and only lower your knees to where they are comfortable. Once it is comfortable, turn your head in the opposite direction. Do this on both sides.​..”

STRENGTHENING

Exercises for Scoliosis – Mobilising and Strengthening the Back …

-Core

Scoliosis Exercises for Core Strengthening – YouTube

Others

Flat Back

Flat Back spinemd.com

Syndrome

1. Exercises
a. Rectus Abdominis
b. Upper-back extensors
c. Neck extensors
d. Ankle Plantar Flexors

Sway Back

1. Exercises
-Hamstrings
-Upper Fibers of posterior obliques
-Lumbar Extensors
-Neck Extensors

Back Pain
*see Medical: How to “get rid” of back pain? goodnewshealthandfitness.wordpress.com

How to Use Your Core Muscles to Stabilize & Protect Your Spine After Surgery

Exercises


Improve Your Stability and Mobility with These Functional Exercises

Jacqueline Crockford by Jacqueline Crockford
on August 27, 2014 acefitness.org

Erector Spinae Muscles

Prone Hyperextensions – YouTube

Bird Dog Exercise – Bird Dog Exercise Explanation and Tutorial

*back extensor

Cat-Camel Exercise – YouTube

Prevent Hump Back Posture – YouTube=

How to Grow Taller. Exercises for Better Posture! – YouTube

Exercises to correct Hunchback Posture, Kyphosis and … – YouTube

Obese
*see Trying to lose weight? goodnewshealthandfitness.wordpress.com

Obesity and Posture | Healthy Living healthyliving.azcentral.com
“The National Library of Medicine defines obesity as having more body fat than is appropriate for your age, gender, height and weight. Many people confuse obesity with being overweight, but you can be overweight without having a significant excess of body fat. Obesity poses a number of risks to your health and well-being, and in many cases can affect your posture…”
Back Exercises for the Obese by AMANDA WILLIS, DPT, PT Last Updated: Sep 11, 2017 livestrong.com
“..Obesity comes with its fair share of problems, a major one being back pain. While much of this can be due to the spine carrying excessive weight, some of the pain may be due to weakness of muscles around the area. The major muscles around the area that support the lower back are the abdominals, buttocks and erector spinae muscles. As a general rule, people who are obese should avoid high-impact exercises to protect the spine and joints, but there are several exercises that can be done to strengthen these muscles while also minimizing stress to the spine and joints…”

How to reduce lower abdominal fat through anterior pelvic tilt | Fit4Life Academy Selby

How to Do a Pelvic Tilt | Abs Workout – YouTube

Elderly
*see Health & Fitness: How to get more “energy” for the Elderly? goodnewshealthandfitness.wordpress.com

6 Best Elderly Posture Exercises for Seniors eldergym.com
“..How is your posture? Sit up tall in the chair, lift your ribs, bring your shoulders up, back and down.

This will set your posture. Try to keep this posture for as long as you can…”

Best Back Exercises to Improve Posture for Seniors PDF – YouTube

Exercise for Seniors : How to Strengthen & Align the Back to Improve …

*see more Fitness: Kinesiology-Kinematic Exercise Typesgoodnewshealthandfitness.wordpress.com

Good News Medical
https://www.facebook.com/groups/339628506163473/

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