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It is your power
foundation- a
stacked framework
from your feet
through your legs,
hips, spine and
shoulders to your
head. Lee Parore
(Power Posture).
Alignment
that
optimizes the
spines natural
curves, with
each part
adding to
whole body
movement.
Posture or position of
greatest efficiency, around
your center of gravity, with
muscles on all sides,
exerting pull.
A balanced lumbar curve
the position in which the
lumbar spine and the
pelvis are best aligned to
receive the weight of the
trunk with minimal joint
stress.
When lumbar curve is
balanced you transfer
forces between your upper
and lower body with ease.
Powerful movements
depend on every part of
the spine being strong.
The spine coordinates
whole body power via
proper execution of
movements or exercises.
Perfect posture pays
dividends- by reducing
stress/loads which leads to
tension in the antigravity
musculature, degeneration
of weight bearing
structures, less efficient
movement, misalignment
and risk for injury.
More specifically:
Workspace ergonomics,
Others:
*Posture is the single most common cause of painful soft
tissue syndromes affecting the body!
Alignment
May be tight
May be weak
Exercises
Upper abdominals
Thoracic extensors
Mid and lower trapezius
Protracted scapulae
Serratus anterior
Shoulder adductors
Shoulder internal
rotators
Stretch Serratus
Stretch Pectoralis minor
Narrowed intercostal
spaces
Intercostals
Titled scapulae
Pectoralis minor
Lower trapezius
Elevated scapulae
Upper trapezius
Levator scapulae
Lower trapezius
Extreme neck
extension
(Hyperextension)
Long Cervical
Extensors
Deep breathing
Multifidus
Quadratus lumborum
Alignment May be
tight
May be
weak
Exercises
Anterior tilt
Abdominals
Hip extensors
Strengthen
gluteals
Hip flexors
Hip flexion
Extreme low
Low back
back extension
extensors
(hyperextension)
Alignment May be
tight
Posterior Pelvic
tilt
May be
weak
Hamstrings
Exercises
Stretch
hamstrings
Low back
flexion
Back extensors
Strengthen back
extensors
Hip extension
Hip flexors
Strengthen hip
flexors
Alignment
May be tight
May be weak
Exercises
Hamstrings
Hip flexors
Stretch hamstrings
Strengthen hip flexors
Long kyphosis
Upper abdominals
External obliques
Upper back extensors
Narrowed intercostal
spaces
Intercostals
Deep breathing
Hip extension
Upper trapezius
Levator scapulae
High cervical extensors
Neck flexors
Hamstrings
Calf
Strengthen hamstrings
and calf
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2.
3.
4.
5.
Performing:
A push- up
A lunge
Walking
Lifting
5 Stage Program:
1. Develop corrective patterns; build basic
patterns through to complex activity
specific patterns
2. Build whole body and joint stability
3. Increase endurance
4. Build strength and stamina
5. Develop speed, power and agility.
Do
Dont
Twisting-
Leg Power-
Pushing Power-