PathFit 1 – Posture & Core Stability (Quick Review) (copy)

Posture

• Definition: Alignment of spine, head, and limbs against gravity while standing, sitting, or moving.
• Goal: Keep bones/joints in most efficient position → minimal muscular & joint strain.

Key Points of Good Posture

• Standing: head level, chin tucked, shoulders relaxed/back, core engaged, neutral hips/spine, weight on balls of feet, arches stable.
• Sitting: back supported, feet flat, knees at $90^\circ$.

Benefits

• ↓ back/neck pain
• ↑ lung capacity & energy efficiency
• Better appearance & confidence
• Injury prevention during activity

Maintenance Tips

• Frequent self-checks
• Strengthen core
• Regular stretching/exercise
• Break up prolonged sitting
• Ergonomic furniture/equipment

Faulty Posture

• Definition: Deviation from ideal alignment causing excess stress on muscles, ligaments, joints.

Common Signs

• Rounded shoulders & forward head
• Slouching/hunching
• Uneven hips/shoulders
• Excess lumbar curve (lordosis) or swayback
• Potbelly, muscle fatigue, headaches, breathing/digestive issues

Causes

• Muscle imbalances (weak core, tight chest/hip flexors)
• Sedentary habits
• Poor ergonomics
• Stress-induced tension
• Medical conditions (e.g., scoliosis, arthritis)

Consequences

• Chronic pain & headaches
• Accelerated joint degeneration
• Persistent muscle imbalance & ↓ flexibility
• Poor circulation & respiration

Correction Strategies

• Posture awareness
• Core strengthening & targeted stretching
• Ergonomic adjustments
• Professional assessment (PT, chiropractor)

Crossed Syndromes

• Upper Crossed: tight pectorals/upper traps + weak deep neck flexors/lower traps-serratus.
• Lower Crossed: tight iliopsoas/erector spinae + weak abdominals/gluteus maximus.

Abnormal Spinal Curvatures

• Lordosis: exaggerated lumbar lordotic curve.
• Kyphosis: exaggerated thoracic kyphotic curve.
• Scoliosis: abnormal lateral curvature; uneven shoulders/hips.

Basic Anatomy Reference

Anatomical Position

• Standing, face & feet forward, arms at sides, palms forward.

Directional Terms

• Superior vs Inferior (toward head vs feet)
• Proximal vs Distal (near vs far from point of attachment)
• Anterior/Ventral vs Posterior/Dorsal (front vs back)
• Medial vs Lateral (toward midline vs side)
• Superficial vs Deep (surface vs internal)

Body Planes

• Sagittal: left/right
• Coronal/Frontal: anterior/posterior
• Transverse: superior/inferior
• Oblique: any non-orthogonal cut

Core Stability

• Core = pelvis, lower back, hips, abdomen ("abs").
• Purpose: coordinate muscles for balance & trunk steadiness.

Foundational Core Exercises

• Plank (forearm/full)
• Side plank
• Bird-dog
• Boat pose
• Locust

Kinetic Chain Theory

• Body acts as interconnected segments; force in one link affects others.
• Chain Types:
– Closed kinetic chain: distal segment fixed (e.g., squat).
– Open kinetic chain: distal segment free (e.g., biceps curl).
• Clinical Use: identify dysfunctions, guide rehab, prevent injury by optimizing entire chain.

Fundamental Movements

• Abduction: limb moves away from body’s midline; Adduction: toward midline.
• Flexion: joint angle decreases; Extension: angle increases.
• Pronation: inward roll / palm down; Supination: outward roll / palm up.