Many of us know we have postural problems but how do we fix them? It is not simply a matter of standing or sitting up straight, although that is a good start!
There are 4 basic types of posture: Ideal, front-back curvature (kyphosis/lordosis), Flat back, and a Sway Back. There are specific muscles that get tight or weak with each posture. Be assessed, and we will give you a “Postural Correction program”.
4 types of Postures
- Ideal posture
- Kyphosis/ lordosis – curved upper and/or lower back
- Flat back – no curves and usually no bum!
- Swayback – ‘humped’ upper back and hips forward
4 Common Postural Types.
Scoliosis, is a sideways curve. See our blog on Scoliosis with some Therapeutic Yoga practices to help you manage it.
“Ideal” Posture in standing – an exercise.
Stand sideways to a mirror and follow these steps. Imagine dropping a plumb line down your side from your ear to your ankle bone.
- Feel the bone at the outside of your upper thigh (greater trochanter). That knobby bit of bone should be directly over the top of your ankle bone.
- Then place one finger on your breast bone and the other on your pubic bone. Make sure the top finger is directly above the bottom finger. The breastbone should be directly over your pubic bone.
- Next..Tuck your chin in gently and lift the base of the skull (at the back) gently. Then the ear should align over your shoulders. Perhaps you need to pull your shoulders back too.
- Scan down to your feet and feel your weight is equally placed over the front and back of your feet and the inside and outside.
- Soften your knees, don’t lock them back.
Kyphosis/ lordosis
With excessive curves in the upper and lower back, the hip flexors are usually short and abdominals and hamstrings weak.
Flat back
This type of spine has no curves and usually no butt. The buttocks are weak and hamstrings tight. The knees are often locked back. The head pokes forward.
Swayback
The pelvis is swayed forward with this posture, and to balance the body the upper body is arched forward. Again, the knees are locked back.
These are 4 basic types of posture; there are many nuances, including scoliosis (sideways curvature), leg-length differences, and many others due to prior injuries.
If you are unsure we can help you here at Physio Therapy Yoga in North Sydney, Milsons Point.
