Common Posture Faults: University of Eastern Philippines

Republic of the Philippines
University of Eastern Philippines

University town, Northern Samar
UEP GRADUATE STUDIES
DISCUSSANT: EDGAR B. LOBOS JR.

Topic: COMMON POSTURE FAULTS
SUBJECT: PE 832 ABASIC PROCEDURES IN CORRECTIVE PHYSICAL
EDUCATION
TERM: ND
2 SEMESTER S.Y. 2017-2018
PROFESSOR: DR. PAULINA S. BENZON
COMMON POSTURE FAULTS

Physiotherapist Nick Sinfield describes eight common posture mistakes,
and how to correct them with strength and stretching exercises.
If you have back pain, improving your posture is unlikely to address the
root cause of your pain, but it may help alleviate muscle tension.
"Correcting your posture may feel awkward at first because your body has
become so used to sitting and standing in a particular way," says
Sinfield.
"But with a bit of practise, good posture will become second nature and
be one step to helping your back in the long term."
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.
STANDING WITH A FLAT BACK
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
 Chest stretches
 Seated rows in a gym or pull-ups
 Back extensions
LEANING ON ONE LEG
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
 Bridges
HUNCHED BACK AND 'TEXT NECK'
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
 Chest stretches
POKING YOUR CHIN
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
One way to tell if you've got rounded shoulders is to stand in front of

a mirror and let your arms hang naturally by your sides.
If your knuckles face forward, it may indicate that you have a tight
chest and a weak upper back, giving the appearance of rounded shoulders.
Exercises to strengthen your core, upper back and chest muscles will
help correct rounded shoulders:
 Plank
 Bridges
 Chest stretches
CRADLING YOUR PHONE

Holding your phone handset between your ear and shoulder places strain
on the muscles of the neck, upper back and shoulders.
the phone with your hand, or use a hands-free device.
Exercises for neck stiffness and pain:
 Chest stretches
 Neck stretches
 Neck rotations
5 Most Common Posture Problems

and how to fix them
Posture Problem #1: Over-Pronated Feet
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.
Causes – Obesity, pregnancy, improper footwear, or repetitive pounding

on a hard surface can weaken the arch leading to over-pronation and
oftentimes flat 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).
Posture Problem #2: Forward Hip Tilt
Identification – Identifying a forward tilt can be tricky, but one

method is to purposely tilt your pelvis forward as far as you can, then
backward as far as you can. You may realize your natural hip tilt is not
far away from the exaggerated forward tilt.
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
Identification – Have someone take a photo of you standing sideways. If

you notice that your upper back is excessively curved (greater than 40-
45 degrees) as in the photo to the right, you have hunchback posture.
Cause – Sitting with bad posture, especially at an office doing computer

work
Solution – Relieve chest tightness with self myofascial release (use a

massage ball) and stretching, while strengthening the upper back
postural muscles. My favorite exercise for hunchback posture is upper
back foam rolling.
Posture Problem #4: Rounded Shoulders
Identification – The “Pencil Test” involves holding a pencil (or pen) in

each hand. As shown in the photo above, if the pencils are pointing
straight forward with your arms comfortably at your sides, that
indicates correct posture.
Cause – Sitting with bad posture, especially in an office while typing,

or using an imbalanced exercise routine with excessive chest pressing.
Solution – The solution is very similar to correcting hunchback posture

– relieve chest tightness with self myofascial release (use a massage
ball) and stretching, while strengthening the upper back postural
muscles.
Posture Problem #5: Forward Head
Identification – Have someone take a photo of you standing sideways. As

shown in the photo to your right, find the AC joint (bony protrusion on
the side of your shoulder) and check if your ear lobe is on top of the
AC joint. If your ear lobe extends in front of your AC joint, you have a
forward head posture.
Cause – Sitting in an office chair hunched over while staring at a
computer
Solution – First, practice proper head posture by sliding your head

backward while keeping your line of sight ahead. Be sure not to tilt
your head upwards as you slide your head back. Second, get a massage, or
use a massage ball against your upper back, which can be very helpful to
help relieve tension around your neck.
Postural Problems:
Kyphosis, Lordosis and Scoliosis
Lordosis. Also called swayback, the spine of a person with lordosis

curves significantly inward at the lower back.
Kyphosis. Kyphosis is characterized by an abnormally rounded upper back
(more than 50 degrees of curvature).
Scoliosis. A person with scoliosis has a sideways curve to their spine.
The curve is often S-shaped or C-shaped.
Kyphosis
is an abnormally excessive convex kyphotic curvature of the spine as it

occurs in the cervical, thoracic and sacral regions. (Abnormal inward
concave lordotic curving of the cervical and lumbar regions of the spine
is called lordosis.) Kyphosis can be called roundback or Kelso's
hunchback. It can result from degenerative diseases such as arthritis;
developmental problems, most commonly Scheuermann's disease;
osteoporosis with compression fractures of the vertebra; multiple
myeloma or trauma.
Lordosis
Lordosis refers to the normal inward lordotic curvature of the lumbar

and cervical regions of the human spine. The normal outward (convex)
curvature in the thoracic and sacral regions is termed kyphosis or
kyphotic. The term comes from the Greek lordōsis, from lordos ("bent
backward")
Scoliosis
is a medical condition in which a person's spine has a sideways curve.

The curve is usually "S"- or "C"-shaped. In some the degree of curve is
stable, while in others it increases over time. Mild scoliosis does not
typically cause problems, while severe cases can interfere with
breathing. There is typically no pain present.
Treatment for:
Kyphosis, Lordosis and Scoliosis
Kyphosis and Scoliosis

Brace
Body braces showed benefit in a randomised controlled trial

The Milwaukee brace is one particular body brace that is often used to
treat kyphosis in the US. Modern CAD/CAM braces are used in Europe to
treat different types of kyphosis. These are much easier to wear and
have better in-brace corrections than reported for the Milwaukee brace.
Since there are different curve patterns (thoracic, thoracolumbar and
lumbar), different types of brace are in use, with different advantages
and disadvantages
Physical therapy
It involves lying supine, placing a pillow under the scapular region and
posteriorly stretching the cervical spine.
Surgery
Surgical treatment can be used in severe cases. In patients with
progressive kyphotic deformity due to vertebral collapse, a procedure
called a kyphoplasty may arrest the deformity and relieve the pain.
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

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Republic of the Philippines

University of Eastern Philippines

UEP GRADUATE STUDIES

DISCUSSANT: EDGAR B. LOBOS JR.

COMMON POSTURE FAULTS

STANDING WITH A FLAT BACK

LEANING ON ONE LEG

HUNCHED BACK AND 'TEXT NECK'

POKING YOUR CHIN

One way to tell if you've got rounded shoulders is to stand in front of

CRADLING YOUR PHONE

5 Most Common Posture Problems

Causes – Obesity, pregnancy, improper footwear, or repetitive pounding

Posture Problem #2: Forward Hip Tilt

Identification – Identifying a forward tilt can be tricky, but one

Identification – Have someone take a photo of you standing sideways. If

Cause – Sitting with bad posture, especially at an office doing computer

Solution – Relieve chest tightness with self myofascial release (use a

Posture Problem #4: Rounded Shoulders

Identification – The “Pencil Test” involves holding a pencil (or pen) in

Cause – Sitting with bad posture, especially in an office while typing,

Solution – The solution is very similar to correcting hunchback posture

Posture Problem #5: Forward Head

Identification – Have someone take a photo of you standing sideways. As

Solution – First, practice proper head posture by sliding your head

Lordosis. Also called swayback, the spine of a person with lordosis

is an abnormally excessive convex kyphotic curvature of the spine as it

Lordosis refers to the normal inward lordotic curvature of the lumbar

is a medical condition in which a person's spine has a sideways curve.

Kyphosis and Scoliosis

Body braces showed benefit in a randomised controlled trial

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