The 5 Most Common Posture Problems (and their decisions)

Problems with posture

problema-s-osankoyLast week I attended One-day New York Workshop on Posture and Motion Analysis About 25 fitness professionals shared their skills, demonstrating the exercises that they perform daily. After of how we assessed posture to each other, we were shocked to learn that everyone has serious problems with posture – from moderate to severe.

It’s possible you also have similar problems that may affect your health and performance. I have to admit that I have the slightest deviation in posture – a degree from low to moderate!

Content

  • How to straighten your posture
    • Problems with Posture # 1: Hyperpronation
    • Posture Problem # 2: Thigh Forward
    • Posture Problem # 3: Upper Back Curvature
    • Posture Problem # 4: Stooping
    • Posture issue # 5: Head tilted forward

How to straighten your posture

This article does not talk about how to conduct an integrated posture assessment, in it I collected the 5 most common problems with posture, which, in my opinion, is caused by a sedentary manner of life. For each posture problem, I highlight (1) identification problems, (2) the cause, (3) the problem, and (4) the solution.

Keep in mind that the solutions listed in this article are only “possible” solutions, as some of the reasons and problems cannot be fixed (i.e., inborn issues or injury). And finally, be aware of whether any problem with posture can lead to other problems, since the human body represents a single “kinetic chain”.

Problems with Posture # 1: Hyperpronation

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Problem Identification – As shown in photos above, put both hands 1 inch from each side Your foot. Straighten your ankle so that the space between each arm and ankle were the same. Now, loosen ankle and foot. If they went inside, then you have hyperpronation.

Causes – Obesity, Pregnancy, Uncomfortable shoes and constant walking on hard surfaces – all this can loosen the arch of the foot, which in turn leads to club foot and flat feet.

Problem – Clubfoot adds strain on legs, clamps the muscles of the lower leg and damages the patella. Excessive clubfoot often leads to plantar fasciitis, calcaneal spur, metatarsalgia, tendonitis and / or bump on the foot. Approximately 20-30% of Americans have club feet and flat feet.

Solution – If the arch of the foot is already broken, then the best solution in this case is to contact an orthopedist. If the arch the foot is just starting to break, then you can strengthen it with running / walking barefoot. But in any case, it is necessary consult a doctor (the best way out is to contact I will answer).

Posture Problem # 2: Thigh Forward

posture-problems-2Problem Identification – Identification of the lean of the thigh forward may be sufficient complicated. One method is to bend the pelvis forward as far as it maybe and then back as well. You can bend your pelvis forward to the maximum.

Reason – Sedentary lifestyle, absence stretching exercises leads to a reduction in flexion muscles hips.

Problem – Hip Tilt Forward (So called anterior pelvic tilt) is associated with those without flexibility with hip flexors, i.e. muscle group on the front hips that pull the knee up. When you walk hard the hip flexors prevent the gluteus muscles from participating, which in their the turn makes the muscles of the back of the thigh overloaded and too harsh. If your back muscles are overstrained hips, the cause may be inflexible hip flexors and tilted pelvis.

Solution – Stretch your hip flexors with using static lunges, for example, the moon pose sickle, activate your buttocks with special exercise and stretch the muscles of the back of the thigh.

Posture Problem # 3: Upper Back Curvature

posture-problems-3Problem Identification – Ask someone to take a profile picture of you. If you notice that your upper back is excessively arched (more 40-45 degrees), as in the photo on the right, then you have a curvature.

Cause – A sedentary lifestyle, for example, when in the office you are working at a computer.

Problem – sitting hunched over a computer, we tighten our muscles chest, which causes curvature of the upper back (kyphosis). The muscles of the upper back, which are responsible for posture, become weak.

Solution– The clamp can be removed by massaging chest area with a massage ball and other exercises to stretching. My favorite exercise is rolling over the top backs.

Posture Problem # 4: Stooping

sutulostIdentification of the problem – In this case it is possible to conduct a “Pencil Test”, which provides following: take a pencil (or pen) in each hand. how shown in the photo above, if the pencils point directly, then with Your posture is all right. If the pencils look at each other friend, or turned at an angle to the body, then this speaks of stoop.

Cause – A sedentary lifestyle, for example, when at the office you are working at a computer, or wrong Exercise with excessive chest load the muscles.

The problem is, sitting hunched over a computer, we we tighten the muscles of the chest, which leads, which leads to stoop. In this case, the muscles of the upper back, which are responsible for posture, become weak.

Solution– The solution in this situation is very looks like a curvature fix. Relieve chest tightness by myofascial relaxation (you can use the ball for massage) and stretching, as well as strengthening the muscles of the upper back.

Posture issue # 5: Head tilted forward

problema-s-osankoy1Problem Identification – Ask someone to take a profile picture of you. As shown in the photo on the right, find a protruding bone on your shoulder and check if it is located under the earlobe. If the earlobe comes forward, then you have obvious problems with posture.

Cause – A sedentary lifestyle, for example, when in the office you are working at a computer.

Problem – The muscles of the back of the neck and the upper back are strongly clamped.

Solution– First, try to sit right: keep your back straight, tilt your head a little back. Do not raise your head up as you tilt it back. Secondly, do massage or use a massage ball for the top back to relax the muscles of the neck. It really helps.

These 5 affected posture problems are tench on surfaces of such an important topic. I hope this article helps. You will think about posture and will be very useful for you. If you are serious thinking about correcting your posture, then I recommend Kit Trigger to you Point Therapy Total Body.

www.builtlean.com/2011/11/28/posture-problems/

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