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 people of all ages (young "kiddos" to the active aging "baby boomers") about the benefits of adopting and maintaining an active, healthy lifestyle, preventing injury, and feeling good. Proven strengths applying cutting-edge fitness/wellness concepts and research through roles as a health coach, fitness trainer, group exercise instructor, and rehabilitation aide—in addition to promoting these concepts in a more systematic way through blogging and social media, community outreach, 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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