Test Your Posture: Part 1

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

Image source:  NASM

Duration: 30 sec. each side Image source: NASM

Image source:  NASM

Duration: 30 sec. each side Image source: NASM

Hamstrings

Duration:  30 sec.  minimum Image source:  NASM

Duration: 30 sec. each side
Image source: NASM

Duration: 30 sec. each side Image source: NASM

Duration: 30 sec. each side
Image source: NASM

TFL

Duration: 30 sec. minimum Image source:  NASM

Duration: 30 sec. each side
Image source: NASM

Duration:  30 sec. minimum Image source:  NASM

Duration: 30 sec. each side
Image source: NASM

“What strengthening exercise do you recommend?”

Single-Leg Balance Reach

STARTING Position Image source:  NASM

START 
Image source: NASM

FINISH Image source:  NASM

FINISH
Image source: NASM

 

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

30 second minimum Image source:  NASM

Duration: 30 sec. each side
Image source: NASM

Duration: 30 sec. minimum Image source:  NASM

Duration: 30 sec. each side
Image source: NASM

Hamstrings

Duration: 30 sec. minimum Image source:  NASM

Duration: 30 sec. each side
Image source: NASM

Duration: 30 sec. each side Image source: NASM

Duration: 30 sec. each side
Image source: NASM

TFL

Duration: 30 sec. minimum Image source:  NASM

Duration: 30 sec. each side
Image source: NASM

Duration:  30 sec. minimum Image source:  NASM

Duration: 30 sec. each side
Image source: NASM

Calves

Image source:  NASM

Duration: 30 sec. each side Image source: NASM

Duration: 30 sec. each side Image source:  NASM

Duration: 30 sec. each side
Image source: NASM

“What strengthening exercises do you recommend?”

Lateral Tube Walking

START Image source:  NASM

START
Image source: NASM

FINISH Image source:  NASM

FINISH
Image source: NASM

Ball Squat with ABduction

Place Band Just Above Knees START Image source:  NASM

Place Band Just Above Knees
START
Image source: NASM

Band Just Above Knees FINISH Image source:  NASM

Band Just Above Knees
FINISH
Image source: NASM

Floor Bridge with ABduction

Band Just Above Knees START Image source:  NASM

Place Band Just Above Knees
START
Image source: NASM

Band Just Above Knees FINISH Image source:  NASM

Band Just Above Knees
FINISH
Image source: NASM

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

Duration: 30 sec. each side Image source:  NASM

Duration: 30 sec. each side
Image source: NASM

Duration: 30 sec. each side Image source: NASM

Duration: 30 sec. each side
Image source: NASM

Hamstrings

Duration: 30 sec. minimum Image source:  NASM

Duration: 30 sec. minimum
Image source: NASM

Duration: 30 sec. each side Image source: NASM

Duration: 30 sec. each side
Image source: NASM

TFL

Duration: 30 sec. minimum Image source:  NASM

Duration: 30 sec. minimum
Image source: NASM

Duration:  30 sec. minimum Image source:  NASM

Duration: 30 sec. minimum
Image source: NASM

“What strengthening exercises do you recommend?”

Ball Squat with ADduction

Place Bender Ball or Yoga Block Between Knees START Image source:  NASM

Place Bender Ball or Yoga Block Between Knees
START
Image source: NASM

Bender Ball or Yoga Block Between Knees FINISH Image source:  NASM

Bender Ball or Yoga Block Between Knees
FINISH
Image source: NASM

Floor Bridge with ADduction

Place Bender Ball or Yoga Block Between Knees START Image source:  NASM

Place Bender Ball or Yoga Block Between Knees
START
Image source: NASM

Bender Ball or Yoga Block Between Knees FINISH Image source:  NASM

Bender Ball or Yoga Block Between Knees
FINISH
Image source: NASM

 

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!

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About rrluthi

Certified fitness expert with a passion for educating and empowering "chronologically-enriched" clients about the benefits of adopting and maintaining an active, healthy lifestyle and preventing injury. Proven strengths applying cutting-edge fitness/wellness concepts and research through roles as a health coach, fitness trainer, and group exercise instructor—in addition to promoting these concepts in a more systematic way through blogging and social media, community outreach, public speaking, and corporate wellness program facilitation.
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One Response to Test Your Posture: Part 1

  1. republic says:

    Fantastic site. A lot of useful information here.
    I’m sending it to several buddies ans additionally sharing
    in delicious. And obviously, thanks on your sweat!

    Like

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