26/07/2023
🍀 POSTURE 🚹
Posture is the way you position your body or arrange your limbs. So stand up straight, put your shoulders back, and lift that chin up.
🔘 POOR POSTURE
Postural dysfunction or “Poor” posture is defined as when our spine is positioned in unnatural positions, in which the curves are emphasised and this results in the joints, muscles and vertebrae being in stressful positions. This prolonged poor positioning results in a build up of pressure on these tissues.
๏ TYPES
These are the main types of spine curvature disorders, including:
1.SWAY BACK:
Abnormally exaggerated forward curvature of the lumbar and cervical regions of the spine.
2.LORDOSIS:
Also called swayback, the spine of a person with lordosis curves significantly inward at the lower back.
3.KYPHOSIS:
Kyphosis is characterized by an abnormally rounded upper back (more than 50 degrees of curvature).
4.SCOLIOSIS:
A person with scoliosis has a sideways curve to their spine. The curve is often S-shaped or C-shaped.
5.FORWARD HEAD POSTURE:
A forward head posture (FHP) or poking chin involves increased flexion of lower cervical vertebrae and the upper thoracic regions, increased extensions of upper cervical vertebrae and extension of the occiput on C1.
๏ OTHER TYPES OF ABNORMAL POSTURE :
There are other three types of postures that may be seen among individuals with abnormal posturing:
1.OPISTHOTONOS:
is a posture in which the neck is tilted back and the back is stiff and arched.
2.DECORTICATE POSTURE:
is characterized by a stiff body, straight legs, and clenched fists.
3.DECEREBRATE POSTURE:
is characterized by rigid limbs, pointed toes, and a backward tilt to the head and neck.
⚫ CAUSES OF ABNORMAL POSTURE :
●Lack of education or awareness of correct posture
●Sedentary lifestyle
●Occupational demands
●Joint stiffness
●Decreased fitness
●Muscle tightness
●Poor core stability
●Poor ergonomic work-stations
Abnormal posturing most often results from damage to the brain or spinal cord. The type of posturing you experience will
depend on the specific area of the brain or spinal cord that was affected.
🌀 AREA OF PAIN IN ABNORMAL POSTURE :
Low back pain is the most frequent complaint but research shows neck, shoulder and arm pain has become increasingly widespread as a result of postural dysfunction. Foot and knee problems are also becoming more common due to the emphasis on running and fitness.
Body aches and pains including upper or lower back pain, neck, shoulder and arm pain.Lower limb pain including leg and hip, knee or ankle pain,muscle fatigue,Headaches due to a build up on tension in the upper back, neck and shoulders
🔰 ERGONOMICS ( CARE OF SPINE ) :
●Preventing Abnormal Posture
●controlling blood pressure
●controlling blood sugar levels
●controlling cholesterol levels
●quitting smoking if you smoke
●exercising at least three times per week
🍀 PHYSIOTHERAPY TREATMENT OF ABNORMAL POSTURE :
Physiotherapy treatment may significantly help to minimize, if not eliminate, postural dysfunction. Most patients will experience decreased pain once their posture is corrected
PHYSIOTHERAPY TREATMENT MAY INCLUDE:
🔹Assessment and diagnosis of postural habits
🔹Postural education and training
🔹Manual therapy and soft tissue massage
🔹Dry needling
🔹Postural taping
🔹Electrotherapy
🔹Joint mobilization
🔹Corrective exercises and movements to improve flexibility, strength and posture
🔹Activity modification advice
🎋 EXERCISES :
1.SHOULDER BLADE SQUEEZE:
Begin sitting or standing tall with your back and neck straight. Squeeze your shoulder blades together as far as you can go
without pain and provided you feel no more than a mild to moderate stretch. Hold for 5 seconds and repeat 10 times provided
the exercise is pain free. Repeat 3 – 5 times daily.
2.CHIN TUCKS:
Begin sitting or standing tall with your back and neck straight, shoulders should be back slightly. Tuck your chin in as far as you can go without pain and provided you feel no more than a mild to moderate stretch. Keep your eyes and nose facing forwards.
Hold for 2 seconds and repeat 10 times provided the exercise is pain free. Repeat 3 – 5 times daily.
3.WALL ANGLE EXERCISE:
Standing upright against a wall, move your feet slightly out, tuck your chin in, ensure your tailbone upper back and head remain against the wall. Breathe in and raise your arms up the wall, maintaining a 90-degree angle and keeping your elbows and hands on the wall. Repeat five times. Take it one step further by rotating down the wall to each side. Repeat five times. Repeat both exercises 2 times daily.
4.CHEST STRETCH EXERCISE:
To start, place your forearm on a device such as a pole or a wall. Keeping your arm at 90 degrees, lean outwards, feel the stretch in your chest and hold for 15 – 20 seconds.
Then put your hand on the device and lengthen your arm and slightly turn your body outwards and hold for 15 to 30 seconds.
Finally, leaving just your fingertips on the device, extend your arm and turn even further, holding again for 15 – 30 seconds.
Swap sides and repeat with the other arm.
5.LUMBER ROTATION EXERCISE:
Start by lying on your back with knees bent and your arms out to the side in a ‘T’ position.
Rotate your knees to one side, attempting to touch the floor, whilst looking over the opposite shoulder.
Hold for 10 seconds before raising your top leg back to the centre first, followed by the bottom leg and then repeat on the opposite side.
6.CAT AND CAMEL POSES:
Start on your hands and knees with your hands directly below your shoulders and your knees directly below your hips.
Gently tuck your chin in towards your chest and round up your middle back, drawing in your abdominals and tucking your tailbone under.
Then stick out your buttocks and let your chest and stomach sag whilst looking forward.
Repeat four times.
