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
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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!

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 3

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

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