Transformational Posture for a healthier back. Evolution of corrective training Leslee Bender

Transcription

1 Transformational Posture for a healthier back Evolution of corrective training Leslee Bender

2 Our society

3 Low back injuries and pain costs us $$$ healthcare Most postural problems are due to injuries in most of our twenties and have never really been addressed until now Without correct training we can actually create more problems and dysfunctions It is crucial to understand what our client needs rather than generic training that supposedly suits the masses such as Pilates mat classes of 30 or more and where the instructor never leaves the front to actually teach, and or observe postural problems Training and correcting each postural problem leads to a successful transition for each client

4 Typical postures you will see

5 postural issues

6 If it tight stretch it If it is weak strengthen it Example if you student complains of a tight low back and you notice the pelvis is anterior then the determination is weak glutes and tight psoas. Therefore by stretching the psoas, temporarily shuts down the glutes and immediately do a strengthing exercise and repeat the stretch

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8 Self check BPC

9 Standing neutral

10 Determining what your client needs. Kyphotic Kyphotic generally this client is the typical problem of today. Going from their car to their job and then to a spinning class for exercise or draped over a stair master. This client usually complains of head aches and dural tension. General observation is tight pecs and, internal rotators of the shoulder joint thus causing a forward head carriage Typically seen in cyclists, runners, golfers Do s Stretch the pecs and internal rotators Don'ts heavy chest or lat work Do s Strengthen the Rhomboids and serratus anterior Do s Strengthen the Transverse Don'ts Too much flexion such crunches or Pilates 100 s Do planks with variations use gravity as your friend Don ts supine work without head support

11 Exercises for kyphosis

12 Flat Back Flat backs are usually seen in men with little to no natural curvature. Especially those who were in the military Typically seen in runners. This student will usually suffer from tight low back pain or even spasms Do Stretch the low back in cat, cow Don t ask the student to imprint the spine Do place a towel under the low back to create support Do work on a stability ball for core strength Do place a towel or mini ball under the sacrum for hamstring and low back stretching Don t perform unsupported spinal flexion like a straight leg sit p unless they have great flexibility Do stretch laterally

13 Exercises to release low back pain or stress

14 Lordotic This is a typical female student who has had children and any abdominal surgeries. This posture is significant of anterior pelvic carriage. Stemming from, a tight low back and short hip flexors and, weak abdominals. You will see this in most Latin American women and teenagers with poor posture and excess body fat. Also this can be the step or spinning instructor who has failed to train her weaker muscle groups. Do strengthen the anterior core muscles especially with a stability ball activating only the core and not the psosas Don t perform straight leg sit ups due to they will only use their psosas Do stretch the psosas and low back such as angry cat Do strengthen the glutes Do stretch the hamstrings with a ball under the sacrum Do bridge with a ball in between the knees Do strengthen the adductors

15 Lordosis needs lumbar flexion without utilizing the psosas

16 Avoid!! 1200lbs of pressure!!

17 Lower or upper cross syndrom There can be combinations of postural problems which can lead to upper or lower back pain simultaneously. Generally these conditions are a side to side issue which needs attention before the conditions get worse. Most students will compensate for the side that is tight and ultimately create muscular imbalances. For example if a student has a leg length difference they will usually stand on the longer leg, thus elevating the shorter side which may then cause compression or irritation on the SI Joint. For example with one hip being higher then there is the possibility that the opposite shoulder is then dropped. Again making compensations. Think of a woman always carrying her child on the right hip, we then have elevation of that hip ultimately causing a tightness in that area predominately the Quadratus Lumborum. Therefore, by having this client do multiple squats with a heavy load will not benefit her but possibly increase a shortening in that particular muscle group leading to chronic pain. Do look at the tight side of the body which most likely needs precise stretching or muscle manipulation Don t over train the tight side Do look at the body as one side being tight and the other being weak or differently developed

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19 For more information Low Back Disorders Stuart McGill Second addition Core Muscle Activity During Exercise on a mini Stability ball compared with crunches on the floor and or a Swiss ball Journal of Applied Research Vol. 7 No Rehabilitation of the Spine Craig Liebenson 2006