POSTURAL ASSESSMENT

POSTURE FORWARD HEAD

TIGHT MUSCLES STRETCHING EXERCISES SCM * rotation / lift chin (clavicular) NECK EXTENSORS * rotation / drop chin (sternal) UPPER TRAPS

ELEVATED SHOULDERS

LEVATOR SCAP

PEC MAJOR KYPHOSIS (protracted shoulders) LATS

WEAK MUSCLES SCM NECK FLEXORS

STRENGTHENING EXERCISES * press forehead into hands * press crown into clasped hands * press temple into hand

* lateral flexion / drop chin /grab wrist * rotation / drop chin / grab wrist

MIDDLE / LOWER TRAPS

* wide-grip barbell row * sitting cable bar row

* shoulder horiz abduction * shoulder lateral flexion * supine ball pec stretch

MIDDLE / LOWER TRAPS

* wide-grip barbell row * sitting cable bar row

RHOMBOIDS

* reverse crossover flye * reverse pec-dec flye * long bar rear pulldown * v-bar sitting row

* reverse-grip hanging bar stretch * trunk lateral flexion * overhead wrist pull

POSTURE

TIGHT MUSCLES STRETCHING EXERCISES TFL / ITB * sitting spinal twist * roller MFR

WEAK MUSCLES GLUTEALS / HAMSTRINGS

SWAYBACK (arms fall forward)

LORDOSIS (anterior pelvic tilt / arched lower back)

ILIOPSOAS

* supine pelvic raise * cobra * kneeling pelvic raise * hip flexor stretch

ILIOPSOAS

* supine pelvic raise * cobra * kneeling pelvic raise * hip flexor stretch

ABDOMINALS

GLUTEALS ERECTOR SPINAE * ball prone stretch * knees-to-chest stretch * single-leg crossover stretch * cat stretch * child's pose

STRENGTHENING EXERCISES * lunge * straight-leg deadlift * bench step-up * squat * unilateral leg press * kickbacks * glute-ham machine * lateral leg raises * abduction machine * donkey kicks * lying leg curl * sitting leg curl * kneeling leg curl * good-mornings * leg raises * crunch * bicycles * lunge * straight-leg deadlift * bench step-up * squat * unilateral leg press * kickbacks * glute-ham machine * lateral leg raises * abduction machine * donkey kicks

POSTURE

FLATBACK (posterior pelvic tilt / rounded lower back)

TIGHT MUSCLES STRETCHING EXERCISES ABDOMINALS * cobra * overhead arm stretch GLUTEALS

* single-leg crossover stretch

HAMSTRINGS

* elastic band long sit * corner wall stretch * standing str * standing elastic band stretch * elevated leg stretch

TFL / ITB

* sitting spinal twist * roller MFR

WEIGHT-SHIFTING ADDUCTORS

* standing groin twist * squat * wall adduction stretch * sitting groin stretch

PIRIFORMIS

* single-leg crossover stretch * roller MFR

WEAK MUSCLES ILIOPSOAS

STRENGTHENING EXERCISES * adducted situps * leg raises

ERECTOR SPINAE * ball pelvic thrusts * prone hyperextension * lateral hyperextension * good-mornings * superman * bent-legged deadlifts GLUTEALS / HAMSTRINGS

* lunge * straight-leg deadlift * bench step-up * squat * unilateral leg press * kickbacks * glute-ham machine * lateral leg raises * abduction machine * donkey kicks * lying leg curl * sitting leg curl * kneeling leg curl * good-mornings

POSTURE GENU VALGUS (knock knees)

TIGHT MUSCLES STRETCHING EXERCISES ADDUCTORS * standing groin twist * squat * wall abduction stretch * sitting groin stretch TFL / ITB

GENU VARUS (bow legged)

PIRIFORMIS

* sitting spinal twist * roller MFR

WEAK MUSCLES ABDUCTORS

STRENGTHENING EXERCISES * abduction machine * narrow leg press * narrow squat

ADDUCTORS

* wide squat * ball leg squeezes * lateral adductor leg raises * wide leg press * adductor machine

HAMSTRINGS

* wide squat * straight-legged deadlift * straight-legged hyperextension * lying leg curl * sitting leg curl * kneeling leg curl * lunges * supine ball leg curls

* single-leg crossover stretch * roller MFR

POSTURE PRONATION (feet turn out)

ELEVATED HEELS

TIGHT MUSCLES STRETCHING EXERCISES PERONEALS * roller MFR CALVES

* step heel drop * runner stretch * roller MFR

CALVES

* step heel drop * runner stretch * roller MFR

WEAK MUSCLES STRENGTHENING EXERCISES TIBIALIS ANTERIOR * dorsi flexion

ILIOPSOAS

* adducted situps * leg raises

ERECTOR SPINAE * ball pelvic thrusts * prone hyperextension * lateral hyperextension * good-mornings * superman * bent-legged deadlifts