Common Posture Faults: University of Eastern Philippines
Common Posture Faults: University of Eastern Philippines
Common Posture Faults: University of Eastern Philippines
SLOUCHING IN A CHAIR
Slouching doesn't always cause discomfort, but over time this position
can place strain on already sensitised muscles and soft tissues. This
strain may increase tension in the muscles, which may in turn cause
pain.
Exercises to correct a slumping posture:
Bridges
Back extensions
Plank
STICKING YOUR BOTTOM OUT
If your bottom tends to stick out or you have a pronounced curve in your
lower back, you may have hyperlordosis. This is an exaggerated inward
curve of the lower back that creates a "Donald Duck" posture.
Exercises to correct a "Donald Duck" posture:
Plank
Side-lying leg raises
Hip flexor stretches
Standing thigh stretch
To help correct your standing posture, imagine a string attached to the
top of your head pulling you upwards.
The idea is to keep your body in perfect alignment, maintaining the
spine's natural curvature, with your neck straight and shoulders
parallel with the hips.
A flat back means your pelvis is tucked in and your lower back is
straight instead of naturally curved, causing you to stoop forward.
People with a flat back often find it difficult standing for long
periods.
Exercises to strengthen your core, buttocks, neck and rear shoulder
muscles, and back extensions, are recommended to help correct a flat
back.
Exercises to correct a flat back:
Plank
Side-lying leg raises
Chest stretches
Seated rows in a gym or pull-ups
Back extensions
Leaning more on one leg while standing can feel comfortable, especially
if you've been standing for a while.
But instead of using your buttocks and core muscles to keep you upright,
you place excessive pressure on one side of your lower back and hip.
Exercises to strengthen your buttocks and core muscles will help correct
uneven hips:
Plank
Side-lying leg raises
Bridges
Hunching over your keyboard is usually a sign that you have a tight
chest and a weak upper back.
Upper back, neck and rear shoulder strengthening exercises, chest
stretches and neck posture drills are recommended to help correct a
hunched back.
Exercises to correct a hunched back:
Gently lengthen your neck upwards as you tuck in your chin
Seated rows in a gym or pull-ups
Chest stretches
The poking chin posture can be caused by sitting too low, a screen set
too high, a hunched back, or a combination of all three.
Correcting a poking chin involves improving your sitting habits and
exercises to correct your posture.
How to correct a poking chin:
Gently lengthen your neck upwards as you tuck in your chin
Bring your shoulder blades down and back towards your spine
Pull in your lower tummy muscles to maintain a natural curve in
your lower back
Adjust your seating
ROUNDED SHOULDERS
Identification – As shown in the photo above, put both hands 1 inch away
from each side of your foot. Straighten your ankle so that the space
between each hand and your ankle is equidistant. Now naturally let your
ankle and feet rest. If your foot and ankle caved inward, you have over-
pronated feet.
Solution – If the arch has already fallen, orthotics are the best bet.
If the arch is in the process of falling, or is weak, barefoot
running/walking may help strengthen the arches, but be sure to check
with your doctor (orthotics may be the best bet in this case as well).
Cause – Sitting too much and not stretching, which shortens the hip
flexors
Solution – Stretch your hip flexors with static lunges, such as the
Crescent Lunge (See: Yoga For Back Pain), activate your glutes with
exercises like glute bridges, and foam roll and stretch your hamstrings.
Posture Problem #3: Hunchback
Postural Problems:
Kyphosis, Lordosis and Scoliosis
Kyphosis
Scoliosis
Lordosis
1. Medication to relieve pain and swelling.
2. Exercise and physical therapy to increase muscle strength and
flexibility.
3. Wearing a back brace.
4. Weight loss.
5. Surgery.
References:
https://www.builtlean.com/2011/11/28/posture-problems/
https://www.nhs.uk/Livewell/Backpain/Pages/back-pain-and-common-posture-
mistakes.aspx
https://en.wikipedia.org/wiki/lordosis
https://en.wikipedia.org/wiki/scoliosis
https://en.wikipedia.org/wiki/kyphosis