Test Your Posture: Part 3

The last post of this three part series will cover your shoulder complex and upper body positioning.  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. 

Arms Fall Forward

Overactive (tight) Muscles

  • Latissimus Dorsi: O –  T7-T12, Iliac Crest (pelvis), Thoracolumbar Fascia, Ribs 9-12; I – Scapula (lowest point), Intertubercular Groove of Humerus
  • Pectoralis Major/Minor:  O – Clavicle, Sternum, Ribs 1-7; I – Greater Tubercle (humerus), Coracoid Process (scapula)
  • Teres Major:  O – Scapula (inferior portion); I – Lesser Tubercle (humerus)
  • Coracobrachialis:  O – Coracoid Process (scapula); I – Humerus (medial portion)

Underactive (weak) Muscles

  • Mid/Lower Trapezius:  O – T1-T12; I – Spine and Acromion Process (scapulae)
  • Rhomboids:  O – C7-T5; I – Scapula (medial portion)
  • Rotator Cuff Muscles – S.I.T.S. Muscles

Subscapularis:  O – Scapula (anterior portion); I – Lesser Tubercle (humerus)

Suprapinatus:  O – Scapula (upper, posterior portion); I – Greater Tubercle (humerus)

Infraspinatus:  O – Scapula (lower, posterior portion); I – Greater Tubercle (humerus)

Teres Minor: O – Scapula (lower, lateral portion); I – Greater Tubercle (humerus)

  • Posterior Deltoid:  O – Scapular Spine; I – Deltoid Tuberosity (humerus)

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

Latissimus Dorsi

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

Thoracic Spine

Duration:  30 sec. minimum Image source:  NASM

Duration: 30 sec. minimum
Image source: NASM

Chest

Duration:  30 sec. minimum Image source:  NASM

Duration: 30 sec. minimum
Image source: NASM

“What strengthening exercises do you recommend?”

Seated Cable Row

START Image source:  NASM

START
Image source: NASM

FINISH Image source:  NASM

FINISH
Image source: NASM

Squat to Row

START Image source:  NASM

START
Image source: NASM

FINISH Image source:  NASM

FINISH
Image source: NASM

Ball Cobra

START Image source:  NASM

START
Image source: NASM

FINISH Image source:  NASM

FINISH
Image source: NASM

Standing Shoulder External Rotation

START Image source:  NASM

START
Image source: NASM

FINISH Image source:  NASM

FINISH
Image source: NASM

Standing Single-Leg PNF

START Image source:  NASM

START
Image source: NASM

FINISH Image source:  NASM

FINISH
Image source: NASM 

Forward Head

Overactive (tight) Muscles

  • Levator Scapulae:  O – C1-C4; I – Scapula (upper, medial portion)
  • Sternocleidomastoid:  O – Sternum (top portion), Clavicle (medial 1/3 portion); I – Mastoid Process (lower, lateral portion of skull, near jawbone)
  • Scalenes:  O – C3-C7; I – Ribs 1 and 2

Underactive (weak) Muscles

  • Deep Cervical Flexors 

Longus Coli:  O – T1-T3; I – C1

Longus Capitis:  O – C3-C6; I – Occipital Bone (lower, rear portion of skull)

“What muscles do I need to stretch?”

Levator Scapulae

Duration:  30 sec. minimum Image source:  NASM

Duration: 30 sec. minimum
Image source: NASM

Sternocleidomastoid

Duration:  30 sec. minimum Image source:  NASM

Duration: 30 sec. minimum
Image source: NASM

Scalenes

Duration:  30 sec. minimum Image source:  NASM

Duration: 30 sec. minimum
Image source: NASM

“What strengthening exercise do you recommend?”

Tuck Chin

Neutral Head Positioning During All Exercises and Activities of Daily Living

Shoulder Elevation

Overactive (tight) Muscles

  • Upper Trapezius:  O – Occipital Bone (skull), C7; I – Clavicle (lateral 1/2 portion), Acromion Process (scapula)
  • Sternocleidomastoid: O – Sternum (top portion), Clavicle (medial 1/3 portion); I – Mastoid Process (lower, lateral portion of skull, near jawbone)
  • Levator Scapulae:   O – C1-C4; I – Scapula (upper, medial portion)

Underactive (weak) Muscles

  • Middle/Lower Trapezius:  O – T1-T12; I – Spine and Acromion Process (scapulae)
  • Rhomboids:  O – C7-T5; I – Scapula (medial portion)
  • Rotator Cuff Muscles – S.I.T.S.

Subscapularis:  O – Scapula (anterior portion); I – Lesser Tubercle (humerus)

Suprapinatus:  O – Scapula (upper, posterior portion); I – Greater Tubercle (humerus)

Infraspinatus:  O – Scapula (lower, posterior portion); I – Greater Tubercle (humerus)

Teres Minor: O – Scapula (lower, lateral portion); I – Greater Tubercle (humerus)

“What muscles do I need to stretch?”

Upper Trapezius

Duration:  30 sec. minimum Image source:  NASM

Duration: 30 sec. minimum
Image source: NASM

Levator Scapulae

Duration:  30 sec. minimum Image source:  NASM

Duration: 30 sec. minimum
Image source: NASM

Sternocleidomastoid

Duration:  30 sec. minimum Image source:  NASM

Duration: 30 sec. minimum
Image source: NASM

“What strengthening exercise do you recommend?”

Floor Cobra

START Image source:  NASM

START
Image source: NASM

FINISH Image source:  NASM

FINISH
Image source: NASM

Ball Cobra

START Image source:  NASM

START
Image source: NASM

FINISH Image source:  NASM

FINISH
Image source: NASM

Do you want to learn more stretching and strengthening exercises to alleviate your aches and pains, increase your flexibility, and become 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 the 55 and better "chronologically-enriched" population 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, and group exercise instructor—in addition to promoting these concepts in a more systematic way through blogging and social media, community outreach, public speaking, corporate wellness program facilitation and senior fitness program support.
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One Response to Test Your Posture: Part 3

  1. Pingback: Top 5 Most Common Posture Problems of the Urban Age

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