What Is Your Posture Type?
“Ideal Posture” is simply a balance between the muscles in the front, back, and sides of the body when spinal curves are maintained in optimal alignment.
Our spine is designed to have curves to function optimally in daily life. Think of a coil spring analogy - with applied tension the coils compress to absorb the shock, the spring stores energy, maintains force between contacting surfaces, and then recoils to it’s original shape. This mechanism works well when the spring coils are in good condition and symmetrical to one another, similar to the relationship of the curves in our lumbar, thoracic and cervical spines. When are spinal curves change due to postural adaptations that we place on our body, the function of our muscles, tendons, ligaments, nerves, and bones is altered, leading to compensations and subsequent injuries in the long-term.
Kyphosis - Lordosis Posture Muscle Imbalances:
Tight neck extensors, especially suboccipitals (**causes tension headaches**)
Tight pecs, hip flexors, quads, and back extensors (low back region)
Tight ankle joints (**difficulty to do proper squats**)
Weak deep neck flexors and midback scapulae stabilizers
Weak abdominals and hamstrings
If this sounds like you, you may be experiencing low back pain, constant “knots” in your neck, and even shoulder pain and impingement when reaching overhead. Developing an exercise program that focuses on correcting anterior pelvic tilt, mobilizing thoracic spine and strengthening intrinsic neck muscles is of paramount importance.
Flat-Back Posture Muscle Imbalances:
Tight hamstrings and abdominals
Tight upper neck extensors
Weak deep neck flexors and midback scapulae stabilizers
Weak iliopsoas (hip flexor)
Weak back extensors, possibly glutes
If this sounds like you, you may be experiencing low back and hip pain, shin splints due to tight ankle joints. Developing an exercise program that focuses on stretching hamstrings and strengthening deep hip flexors and deep back extensors is crucial in correcting muscular imbalances in this posture type.
Sway-Back Posture Muscle Imbalances:
Tight hamstrings and abdominals (internal obliques specifically)
Tight low back extensors
Weak deep neck flexors
Weak iliopsoas (hip flexor) and external obliques
Weak upper back
If this sounds like you, you may be experiencing frequent low back pain, especially with standing and running. Developing an exercise program that focuses on stretching hamstrings and lower back muscles while strengthening deep hip flexors, abdominals, and intrinsic neck flexors will be an important aspect of a comprehensive exercise program.
Scoliotic Posture Muscle Imbalances:
EVERYTHING is out of BALANCE
Dependent on the direction and the amount of the curve
More focus on strengthening and lengthening lateral muscles
Progressive deformities of the spine and trunk caused by scoliosis can result in loss of height, stooped posture, and potential spinal pathologies
If you were diagnosed with scoliosis as an adult, chances are this posture is with you to stay for the lifetime. Therefore, the focus of your exercise program should not be on “fixing” spinal curves, but instead on “finding balance within your body’s asymmetry.” Our body is resilient and can function very well with scoliosis if your framework is given adequate muscular support.
Kyphosis - Lordosis posture is characterized by excessive flexion of thoracic spine & hyperextension of the lumbar spine.
This contributes to forward head, rounded shoulders, anterior pelvic tilt,
flexed hip joints and hyperextended knee joints, plantarflexed ankle joints.
Flat-Back posture is characterized with flat lower thoracic and lumbar spines.
This contributes to forward head, posterior pelvic tilt, extended hip and knee joints, and plantarflexed ankle joints.
Sway-Back posture is characterized with forward displacement of pelvis & backward displacement of upper torso, coupled with increased flexion of thoracic spine.
This contributes to forward head, posterior pelvic tilt, flat lumbar spine, hyperextended hip and knee joints.
Scoliotic posture is characterized with a sideways curvature of the lumbar and/or thoracic spines.
This contributes to multiple asymmetries across the body, including uneven pelvis and shoulders.
IN CONCLUSION, no matter what YOUR postural imbalances may be, an integrated Pilates-based exercise approach focused on restoring postural alignment and balanced movement is an ideal place to start. And if you need professional help identifying your personal posture type and developing an individualized, comprehensive exercise program tailored to YOUR BODY’s needs - let me help you!
Kateryna has a Master’s degree in Physical Therapy with 15 years of clinical experience. She is a STOTT Certified Pilates Instructor and loves to integrate pilates into her physical therapy treatment approach. Her mission is to help you feel and move better for life.
