Postural Prescriptions for Performance

Presented by Maureen Hagan BScPT (Physiotherapist), BA PE ACE, Can-Fit-Pro Certified 1998 IDEA International Program Director of the Year

Your speaker today Maureen Hagan

Physiotherapist IDEA International Program Director of the Year1998 Vice PresidentOperations, GoodLife Fitness Clubs, Canada Director of EducationCan-Fit-Pro, Canada

Session Objectives
Learn how to build a functionally strong body for both daily living and peak performance.

1. Define posture. 2. Learn about the factors that can influence postural alignment. 3. Discover how to assess and analyze static and dynamic posture within scope of practice. 4. Identify common dysfunctional movement patterns 5. Identify exercises that may help restore muscle balance and correct posture.

Defining Posture
It is your power foundation- a stacked framework from your feet through your legs, hips, spine and shoulders to your head. Lee Parore (Power Posture). The neutral position from which all movement arises or the keyboard on which your brain orchestrates movement.

Defining Neutral Spine

Alignment that optimizes the spines natural curves, with each part adding to whole body movement.
Posture or position of greatest efficiency, around your center of gravity, with muscles on all sides, exerting pull. A balanced lumbar curve the position in which the lumbar spine and the pelvis are best aligned to receive the weight of the trunk with minimal joint stress. When lumbar curve is balanced you transfer forces between your upper and lower body with ease.

Benefits of Neutral Spine

More specifically: Powerful movements depend on every part of the spine being strong. The spine coordinates whole body power via proper execution of movements or exercises. Perfect posture pays dividendsby reducing stress/loads which leads to tension in the antigravity musculature, degeneration of weight bearing structures, less efficient movement, misalignment and risk for injury. Cervical spine gives your head freedom of movement, Thoracic allows rotation of your torso, Lumbar spines provides stability, Sacrum provides the base for your spine to sit on. Sacroiliac joints act as a pivotal axes allowing movement integration between your legs, pelvis and spine.

Power Posture
Integration Push Test

Its all about Whole Body Integration/Movement springing and flowing from your power center.

Factors that influence Posture

Aging- your body gradually loses its capacity to absorb and transfer forces however its not aging that influences posture as does: Inactivity/sedentary living/reluctance to exercise -leads to loss of natural movement flow, Poor postural habits -eventually becomes your structure, Biomechanical compensation muscle imbalance, adaptive shortening, muscle weakness & instability, Body composition increases load, stresses on spinal structure, leads to spinal deviation, Workspace ergonomics, Poor movement technique/execution/training , Injury -leads to reduced loading capacity or elasticity, Others: *Posture is the single most common cause of painful soft tissue syndromes affecting the body!

Postural Analysis & Assessment includes

1. 2. 3. 4. 5. Static Postural Assessment Dynamic Postural Assessment Gait analysis Flexibility assessment Muscle testing

Static Postural Assessment

Standing on both feet: front, side and rear views Standing on one leg Sitting supported and unsupported Kneeling Supine Sleeping

Dynamic Postural Assessment

Performing: A push- up A squat- with arms in front, lifting overhead A lunge Walking Lifting

Upper Cross Syndrome

Upper Body Overview:
WEAK Longus Capitis & Coli Hyoid muscle Serratus Anterior Rhomboids Middle & Lower Trapezius Posterior Rotator Cuff COMMON INJURIES Pectorals Forward head Headaches Internal Rotators posture Rotator cuff Upper Trapezius Depressed sternum impingement Levator Scapulae Anterior migration of Sternocleidomastoid shoulder girdle Thoracic outlet Anterior Scalenes Increased thoracic syndrome Suboccipitals kyphosis Teres Major Internal rotation of Anterior Deltoid humerous Latissimus Dorsi TIGHT RESULTING IN

Lower Cross Syndrome

Lower Body Overview
WEAK Rectus Abdominus Transverse & Obliques Gluteus maximus Guteus Medius Hamstrings TIGHT Rectus Femoris Iliopsoas Erector Spinae Quadratus Lumborum Tensor Fascia Latae Adductors RESULTING IN Anterior tilt/ rotation of pelvis Increased lumbar lordosis Hips in flexion Knees hyper-extended COMMON INJURIES Low back pain Knee pain Hamstring strains

Kyphosis (with forward head and rounded shoulders):

Alignment
Mid back flexion

May be tight
Upper abdominals

May be weak
Thoracic extensors Mid and lower trapezius Mid & lower trapezius Rhomboids

Exercises
Active & passive thoracic extension Serratus Pectoralis minor

Protracted scapulae

Serratus anterior Shoulder adductors Shoulder internal rotators Intercostals

Narrowed intercostal spaces

Deep breathing Multifidus Quadratus lumborum Lower trapezius Pectoralis major Latissimus dorsi Middle & lower trapezius Strengthen neck flexors

Titled scapulae

Pectoralis minor

Elevated scapulae

Upper trapezius Levator scapulae Long Cervical Extensors

Lower trapezius

Extreme neck extension (Hyperextension)

Short neck flexors

Lordosis:
Alignment May be tight
Anterior tilt Hip flexors

May be weak
Abdominals

Exercises
Stretch hip flexors Strengthen obliques for stabilization Avoid full sit ups

Hip flexion

Hip extensors

Strengthen gluteals Stretch low back extensors

Extreme low Low back back extension extensors (hyperextension)

Flat Back:
Alignment May be tight
Posterior Pelvic tilt Low back flexion Hip extension Hamstrings

May be weak

Exercises
Stretch hamstrings

Back extensors

Stretch back extensors Strengthen hip flexors

Hip flexors

Sway Back:
Alignment
Posterior pelvic tilt

May be tight
Hamstrings

May be weak
Hip flexors

Exercises
Stretch hamstrings Strengthen hip flexors Strengthen upper back extensors Stretch and strengthen abdominals Deep breathing

Long kyphosis

Upper abdominals

External obliques Upper back extensors

Narrowed intercostal spaces Hip extension

Intercostals

Strengthen hip flexors

Extreme neck extension (Hyperextension)

Upper trapezius Levator scapulae High cervical extensors

Neck flexors

Stretch upper traps & levator, strengthen mid & lower traps, strengthen neck flexors Strengthen hamstrings and calf

Extreme knee extension (Hyperextension)

Hamstrings Calf

Strengthen the Weak for Integrated Power

STANDING WITH STAB BALL AT THORACIC SPINE- CHIN GLIDES AND SCAPULAR SEATED ROW/LAT PULLS/SUPINE PULLOVERS/PRONE SHOULDER FLEXION (neutral spine) DEADLIFTS ALL FOURS/PRONE ALTERNATE ARM AND LEG LIFT SIDE LYING DOUBLE LEG LIFT/STANDING HIP ABDUCTION (with variations) SIDE LYING/SITTING LATERAL TRUNCK FLEXION PRONE PLANK/HOVER (with scapular stability) HIP BRIDGE with variations MODIFIED ABDOMINAL CURL UP with focus on maintaining neutral spine (balloon) PRONE BACK EXTENSION (both lumbar and thoracic regions) PRONE EXT PRESS UP SEATED/STANDING SHOULDER PRESS

*Emphasis is on leveling and stabilizing the pelvis. * Assess also for leg length discrepancy and foot alignment. This creates the strongest foundation for efficient upright postural power!

Performance Power Bend and Lift Power Test

Begins with this fundamental movement pattern that needs to be strong.

Stretch the tight for whole body mobility

SUPINE/STANDING STRAIGHT LEG HAMSTRING stretch- with neutral spine PRONE QUADRICEP stretch (with hip extension and adduction) LOW LUNGE with lateral body opposing stretch(psoas muscle) PRONE EXTENSION PRESS UP SUPINE SPINAL ROTATION with alternate upper body rotation SUPINE INNER THIGH STRETCH (at the wall) FIGURE 4 STRETCH (standing or floor) SEATED OR STANDING ANTERIOR SHOULDER/CHEST (WITH EXTERNAL ROTATION) stretch CALF stretch SITTING LATERAL FLEXION (against wall with hands behind head) STANDING ITB/QUADRATUS LUMBORUM FIGURE 8 STRETCH (upper body)

Stretch big to small, breathe and maintain for 30-60 seconds

Performance Power Points

Bend and Lift Power-bend your knees, pull navel in, maintain your
lumbar curve, hold your breath and push with your legs to initiate lifting.

Twisting- allow your hips to steer, rotate through your hips, engage your
abdominals, twist between your shoulder blades and move your eyes.

Leg Power- push the ground with your feet, keep your knees aligned
and engage your abdominals.

Pushing Power- keep your elbows in front of your shoulders, your

tongue on the roof of your mouth, engage your abdominals and push with legs. Learn correct movement in a slow and meaningful manner, then add rhythm and speed. Train specifically for movement that you wish to become more powerful in performing (increase by 20%).

Checklist for Aligning the Spine 1. Set the feet/foundation 2. Secure the pelvis 3. Stabilize the scapulae 4. Position the head
Everything links. Posture can be structural (how you were born) or functional (how you cope with your body weight or have adapted over time). Dr Michael Colgan

To achieve perfect posture: use assessment and analysis only to assist you (not a fix it tool) in educating and inspiring your clients/participants to power up their posture. Performance will follow!

References and Resources

Chaplin, Lori, MS, Maloney, Ryan Picture Perfect Posture IDEA Personal Trainer, Sept 2002 Hagan, Maureen, FIT-iology- the Study of Fitness In Action, Volumes I (Lessons 9 & 10) & I (Lesson 24) Volumes Publishing. Go to www.mohagan.com Ellison, Deborah Creating Muscular Balance- Assessment and Program Design Charts. Florence Peterson Kendall Muscle Testing and Function 4th EditionWilliams & Wilkins 1993 McGill, Stuart, Low Back Disorders-Evidence Based Prevention and Rehabilitation Parore, Lee, Power Posture- The Foundation of Strength, Apple Publishing STOTT Pilates Mat and Reformer Support Materials Manual Vogel, Amanda Helping Clients Find Neutral Spine, ACE Certified News, Feb/March 2001 Webb, Karen, Dr Darien Lazowski Body Basics for bones Birchcliff Publishing Inc. www.nasm.org for BodyMap to assist postural/body assessments

Contacting your speaker...

Maureen can be reached at: 519-661-0190 ext 245 Email: mo@goodlifefitness.com mohagan@canfitpro.com Website: www.mohagan.com Maureens FIT-iology books (Volume I & II) can be purchased on-line or direct through Can-Fit-Pro at 1800-667-5622