Posture Assessment: Upper Crossed

Observation:   Forward head and rounded shoulders

Overused (tight) Muscles

• Cervical extension:  Upper trapezius, Levator scapulae
• Shoulder Adduction:  Latissimus dorsi, Teres major, Pectoralis Major, 
• Shoulder Internal Rotation:  Subscapularis
• Scapular Protraction:  Pectoralis Minor

Underused (weak) Muscles

• Cerfical flexors:  Sternocleidomastoid, Scalenes
• Scapular Retraction / Depression:  Middle Trapezius, Lower Trapezius, Rhomboids
• Shoulder External Rotation:   Teres minor

Altered Joint Mechanics

Increases:

• Cervical extension
• Scapular protraction / elevation

Decreases

• Shoulder Extension
• Shoulder external rotation

Possible Injuries

• Headaches
• Biceps tendonitis
• Rotator cuff impingement
• Thoracic outlet syndrome

Posture Assessment: Lower Crossed

Observation:   Anterior Pelvic Tilt, Lower back arches

Overused (tight) Muscles

• Plantar Flexion:   Gastrocnemius, Soleus
• Hip Adductors
• Hip Flexors
• Shoulder Extension:  Latissimus dorsi
• Spinal Extension:  Erector spinae

Underused (weak) Muscles

• Foot Inversion:  Posterior tibialis
• Dorsi Flexion:  Anterior tibialis
• Hip External Rotation:  Gluteus medius
• Hip Extension:  Gluteus Maximus

Altered Joint Mechanics

Increases:

• Lumbar extension

Decreases

• Hip extension

Possible Injuries

• Hamstring complex strain
• Anterior Knee Pain
• Low Back Pain

Posture Assessment: Pronation Distortion

Observation:   Foot pronation, adducted and internally rotated knees

Overused (tight) Muscles

• Plantar Flexion:   Gastrocnemius, Soleus
• Hip Adductors
• Hip Flexors
• Hip Internal Rotation:  Tensor Fascia Latae
• Tibial External Rotation:   Biceps Femoris (Short Head)

Underused (weak) Muscles

• Foot Inversion:  Posterior tibialis
• Dorsi Flexion:  Anterior tibialis
• Knee Extension (Medial):  Vastus medialis
• Hip External Rotation:  Gluteus medius / maximus

Altered Joint Mechanics

Increases:

• Knee adduction
• Knee internal rotation
• Foot pronation
• Foot external rotation

Decreases

• Ankle dorsi flexion
• Ankle inversion

Possible Injuries

• Plantar fasciitis
• Posterior tibialis tendonitis (shin splints)
• Patellar tendonitis
• Low back pain

Assessment: OHS Knees Turn In

Probable Overactive (Tight) Muscles:

• Biceps Femoris (Short Head)   (view)
• Hip Internal Rotation:  Hip Adductors,  Tensor Fascia Latae
• Knee Extension (Lateral):   Vastus Lateralis   (view)

Probable Underactive (Weak) Muscles:

• Hip External Rotation:  Gluteus Maximus / medius
• Knee Extension (Medial / Stabilizer):  Vastus medialis oblique (VMO)

Corrective Stretch:

SMR:  Adductors, TFL/IT Band

Static:  Standing TFL, Supine biceps femoris stretch

Strengthen:

Tube Walking side to side

Assessment: OHS Feet Turn Out

Probable Overactive (Tight) Muscles:

• Plantar Flexion:  Lateral Gastrocnemous, Soleus
• Tibial External Rotation:  Biceps Femoris (Short Head)

Probable Underactive (Weak) Muscles:

• Plantar Flexion:  Medial Gastrocnemous
• Tibial Internal Rotation:   Semitendonis, Semimembronsis, Gracilis
• Knee Internal Rotation:  Sartorius

Corrective Stretch:

SMR:  Gastrocnemous, Biceps Femoris (Short Head)

Static:  Gastrocnemius, Supine Biceps Femoris

Strengthen:

Single Leg Balance Reach

Assessment: OHS Arms Fall Forward

Probable Overactive (Tight) Muscles:

• Shoulder Extension:  Latissimus dorsi  / Teres Major
• Shoulder Horizontal Adduction:   Pectoralis Major
• Scapular Protraction:   Pectoralis Minor

Probable Underactive (Weak) Muscles:

• Scapular Retraction / Depression:   Mid / Lower Trapezius, Rhomboids
• Shoulder Internal/External Rotation:  Rotator Cuff

Corrective Stretch:

SMR:  Latissimus Dorsi, Thoracic Spine

Static:  Pectoral Wall stretch, Latissimus Dorsi ball stretch

Strengthen:

Squat to Row

Assessment: OHS Lower Back Arches

Probable Overactive (Tight) Muscles:

• Hip Flexors:   Psoas
• Spinal Extension:  Erector Spinae
• Shoulder Extension:  Latissimus dorsi

Probable Underactive (Weak) Muscles:

• Hip Extension:  Gluteus Maximus, Hamstrings
• Local Core Stabilizers:   Multifidus, Transverse Abdominis, Internal Oblique

Corrective Stretch:

SMR:  Latissimus Dorsi, Quads

Static:  Static kneeling hip flexor stretch, Latissimus Dorsi ball stretch

Strengthen:

Ball Wall Squats

Quadruples arm/opposite leg raise

Assessment: OHS Excessive Forward Lean

Probable Overactive (Tight) Muscles:

• Plantar Flexion:  Gastrocnemous, Soleus
• Hip Flexors:   Psoas
• Spinal Flexors (Abs):  Rectus Abdominus

Probable Underactive (Weak) Muscles:

• Dorsi Flexion:  Anterior Tibialis
• Hip Extension:  Gluteus Maximus
• Spinal Extension:   Erector Spinae

Corrective Stretch:

SMR:  Gastrocnemous, Quads

Static:  Gastrocnemous, Kneeling Hip Flexor

Strengthen:

Ball wall Squat

Quadrupled arm/opposite leg raise