5 Most Common Posture Problems (and How to Fix Them) - The Mirror Post

5 Most Common Posture Problems
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  5 Most Common Posture Problems (and how to fix them) - The Mirror Post[17-10-2014 12:25:32] Select a Page What Others Are Reading... Doctors AreSurprised:'Skinny' PillTakes Country byStorm Mother Loses12Kg with NewDiet Pill? 10 Girl ScoutCookie Facts YouProbably Don'tKnow Magic TrickGives Money toThose in Need How to GetFreakishly LongLooking Lashesin 28 Days Credit Check --Fast, Easy, FREE 5 Most Common Posture Problems (and howto fix them) Last week Iattended a fullday workshopon “Posture andMovement Analysis” in 0 Sri MuruganResidency Rs.3,07 More Than 12000Hotels To Choose To search type and hit enter...  5 Most Common Posture Problems (and how to fix them) - The Mirror Post[17-10-2014 12:25:32] NYC. About 25fitnessprofessionalsshowed up, allof whomexerciseregularly. After we conducted a posture assessment for each other, we were shocked to learn that EVERYONEhad moderate to severe posture problems.It is very possible that you too have a moderate to severepostural problem that can affect your health andperformance. I must admit I have a small to moderatedegree of every postural deviation listed in this article!While this article does not cover how to conduct acomprehensive posture assessment, I chose the 5 mostcommon posture problems I see that are caused by asedentary lifestyle. For each posture problem, I list the (1)identification, (2) cause, (3) problem, and (4) solution.Keep in mind the solutions listed are only “possible”solutions because some of the causes and problems maynot be correctable (i.e. congenital issues, or trauma).Finally, be aware that any posture problem can lead toother problems as the human body is one “kinetic chain”. Posture Problem #1: Over-PronatedFeet Identification  – As shown in the photo above, put bothhands 1 inch away from each side of your foot. Straightenyour ankle so that the space between each hand and your ankle is equidistant. Now naturally let your ankle and feet From.Upto 50% Off   5 Most Common Posture Problems (and how to fix them) - The Mirror Post[17-10-2014 12:25:32] rest. If your foot and ankle caved inward, you have over-pronated feet. Causes  – Obesity, pregnancy, improper footwear, or repetitive pounding on a hard surface can weaken the archleading to over-pronation and oftentimes flat feet. Problem  – Over-pronation adds stress to the foot,tightens calf muscles, and can internally rotate the knees.Over-pronation often leads to Plantar Fasciitis, Heel Spurs,Metatarsalgia, Post-tib Tendonitis and/or Bunions. As manyas 20-30% of Americans have flat feet, or over-pronatedfeet. Solution  – If the arch has already fallen, orthotics are thebest bet. If the arch is in the process of falling, or is weak,barefoot running/walking may help strengthen the arches,but be sure to check with your doctor (orthotics may be thebest bet in this case as well). For more on barefootrunning, check out Barefoot Running Research: Benefits of Barefoot Running. Posture Problem #2: Forward HipTilt Identification  – Identifying aforward tilt can betricky, but onemethod is topurposely tilt your pelvis forward asfar as you can,then backward asfar as you can.You may realizeyour natural hip tiltis not far awayfrom the exaggerated forward tilt. Cause  – Sitting too much and not stretching, whichshortens the hip flexors Problem  – Forward hip tilt (aka anterior pelvic tilt) is  5 Most Common Posture Problems (and how to fix them) - The Mirror Post[17-10-2014 12:25:32] associated with tight hip flexors, which are a group of muscles on the front of your hips that pull the knee upward. As you walk, tight hip flexors prevent the glutes (buttmuscles) from firing/activating, which forces the hamstringmuscles to become overworked and excessively tight. If you have tight hamstrings, the root cause may be tight hipflexors and an anterior pelvic tilt. Solution  – Stretch your hip flexors with static lunges,such as the Crescent Lunge (See: Yoga For Back Pain),activate your glutes with exercises like glute bridges, andfoam roll and stretch your hamstrings. Posture Problem #3: Hunchback Identification  – Have someone take a photo of youstanding sideways. If you notice that your upper back isexcessively curved (greater than 40-45 degrees) as in thephoto to the right, you have hunchback posture. Cause  – Sitting with bad posture, especially at an officedoing computer work Problem  – Sitting hunched over a computer screen forceschest muscles to tighten, which can cause excessivecurvature (kyphosis) of the upper back (thoracic spine).Postural muscles in the upper back weaken and loosen. Solution  – Relieve chest tightness with self myofascialrelease (use a massage ball) and stretching, whilestrengthening the upper back postural muscles. My favoriteexercise for hunchback posture is upper back foam rolling.
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