Sit up straight! Stand up straight!

Shoulders back!  Chest out!

Abs in!

You have learned the importance of good posture since you were a kid.

 But, how do you assess your posture?

“Do I have good posture?”  “Do I have poor posture?” “How do I improve my posture?”

Your questions will be answered in this Test Your Posture series!

The first post of this three part series will cover lower body positioning:  feet and knees.  I will discuss the three common postural distortions observed in my clients, and recommend flexibility and strengthening exercises to combat these asymmetries, or muscle imbalances. 

Foot Turns Out

Overactive (tight) Muscles

• Soleus: O – Post. Fibular Head & Tibia; I – Calcaneus (heel bone)
• Lateral Gastrocnemus: O – Post. Lateral Femoral Condyles; I – Calcaneus (heel bone)
• Biceps Femoris (short head): O – Lower 1/3 Post. Femur; I – Fibular Head
• Tensor Fascia Latae (TFL): O – Iliac Crest (pelvis); I – Upper 1/3 of IT Band

Underactive (weak) Muscles

• Medial Gastrocnemius: O – Post. Medial Femoral Condyles; I – Calcaneus (heel bone)
• Medial Hamstring: O – Ischial Tuberosity (your sit bones); I – Post. Medial Tibial Condyle
• Gluteus Medius/Maximus: O – Ilium (pelvis); I – Gluteal Tuberosity of Femur (hip bone)
• Gracilis: O – Pubis (pelvis); I – Upper Medial Tibia
• Popliteus: O – Lateral Femoral Epicondyle; I – Below Medial Condyle of Tibia

“What muscles do I need to foam roll and stretch?”

Calves

Hamstrings

TFL

“What strengthening exercise do you recommend?”

Single-Leg Balance Reach

 

Knees Move Inward

Overactive (tight) Muscles

• Adductor Muscle Group:  In general, O – Inner Pelvis; I – Upper-Mid Femur
• Biceps Femoris (short head): O – Lower 1/3 Post. Femur; I – Fibular Head
• Tensor Fascia Latae (TFL): O – Iliac Crest (pelvis); I – Upper 1/3 of IT Band
• Vastus Lateralis: O – Greater Trochanter of Femur (hip bone); I – Patella (kneecap) & Tibia
• Lateral Gastrocnemius: O – Post. Lat. Femoral Condyles; I – Calcaneus (heel bone)

Underactive (weak) Muscles

• Gluteus Medius/Maximus: O – Ilium (pelvis); I – Greater Trochanter of Femur (hip bone)
• Vastus Medialis Oblique (VMO): O – Mid Femur; I – Patella (kneecap) & Tibia
• Medial Hamstring: O – Ischial Tuberosity (pelvis); I – Post. Medial Tibial Condyle
• Medial Gastrocnemius: O – Post. Medial Femoral Condyles; I – Calcaneus (heel bone)

“What muscles do I need to foam roll and stretch?”

Adductor Complex

Hamstrings

TFL

Calves

“What strengthening exercises do you recommend?”

Lateral Tube Walking

Ball Squat with ABduction

Floor Bridge with ABduction

Knees Move Outward

Overactive (tight) Muscles 

• Piriformis: O – Anterior Sacrum; I – Greater Trochanter of Femur (hip bone)
• Biceps Femoris: O – Ischial Tuberosity (your butt!); I – Fibular Head
• Tensor Fascia Latae (TFL): O – Iliac Crest (pelvis); I – Upper 1/3 of IT Band
• Gluteus Minimus/Medius: O – Illium (pelvis); I – Greater Trochanter of Femur

Underactive (weak) Muscles

• Adductor Muscle Group:  In general, O – Medial Pelvis; I – Upper-Mid Femur
• Medial Hamstring: O – Ischial Tuberosity (pelvis); I – Post. Medial Tibial Condyle
• Gluteus Maximus: O – Illium (pelvis); I – Gluteal Tuberosity (femur)

“What muscles do I need to foam roll and stretch?”

Hip Rotators

Hamstrings

TFL

“What strengthening exercises do you recommend?”

Ball Squat with ADduction

Floor Bridge with ADduction

 

Do you want to learn more stretching and strengthening exercises to alleviate your aches and pains, increase your flexibility, and be a healthier, fitter you?

Fill out and submit the form below or stop by Crunch Fitness on Union Street today!