Part of Pilates level 3 is learning posture types, I love it! But now I tend to look at people and notice what posture type they are, so please dont be offended if I tell you, I have stopped telling people as they look at me as if Im a bit odd ..(well....) I dont mean I told a complete stranger in the street..but people I know at the gym, in a class ...etc
Anyway, I think its fascinating as its all about knowing what imbalances you have and why this affects your posture which affects your back, shoulders, feet, legs, knees pelvis..
Me...Im a swayback posture..and when I try to correct it I turn into Flatback posture, though now with Pilates and a lot of hard work, its starting to look better, though Ive got a long way to go yet, and its accepting that you have a long way to go thats half the battle, you wont fix it in a few weeks!
So I noticed a guy in a class I go to at the gym who is swayback, Ive noticed it for a while, hard not to as he stands right in the front of the class and is sometimes the only guy, and if you are standing behind him, you cant help but notice the derriere..ok..so if you get a fit bloke in a class standing in front of you arent you going to occasionally look at his bum? thought so...anyway, I was looking at his posture..(honest!..Im so naieve..) Ive noticed other posture types in the class as well, theres quite a few Lordotic, the teachers swayback as well by the way..just incase you wanted to know..at times I want to say..dont say tuck your tail as its there already!!! say neutral pelvis please!! But its not my class ..so there..I digress..so today, I told him..and do you know what..he was fine about it (I think) which was refreshing..he seemed interested and I learned heaps more about his back in under 5 minutes as he told me more..very interesting..(do I need a life?)
Swayback: The Pelvis is in a posterior tilt, it sways forward, in relation to the feet causing the hip joint to extend.
The lumbar spine flattens with a posterior tilt.
Its not possible to be lordotic and swayback, you are one or the other..the trunk (Thoracic spine) must be noted here..see the photo, its like a lazy posture..usually with your arms crossed as you chat to someone, your bum tucked and you lean back..classic Swayback posture..
Head: Forward
Neck: Extended slightly
Thoracic Spine: Long Kyphosis(so, increased flexion)
Lumbar Spine: Flexion/flattening
Pelvis: Posterior Tilt (tucked)
Hip Joints: Hyperextended, anterior displacement of
Pelvis
Knee Joints: Hyperextended
Ankle Joints: Neutral.
Hip Flexors are long & weak
External Obliques Long & weak
Upper Back extensors & neck Flexors Long & weak
Hamstrings short and strong (tight!)
Strong but not short: Low back Mucles
Internal Oblique upper fibres are short & strong
working with swayback client, I need to watch they stay in Neutral..its easy to forget as you concentrate in the moves you are doing and the back just sinks back into the mat..
One of my fave moves is spine stretch forward( on a block you sway back peeps, so you dont tuck under!) ..makes you feel those sit bones as you sit forward of them..its hard work but looks sooooo easy..pelvis neutral, it doesnt move..the T.A draws in and up, ribs stay lifted away from the hips..draw those shoulder blades down your back..breathe into your sides and back, now you are ready to move..
your hip flexors will tell you about it the next day though...
this is just one of many I could tell you..but this one was taught to me..on me..by my pilates course tutor..boy it taught me that I had a long way to go with my posterior tilt, and my legs......eeeek were they telling me the same..and the shoulders and torso has to be correct too!! sigh...carry on working!!
10 comments:
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