Monday, April 1, 2013
Friday, March 1, 2013
Posture Assessment: Upper Crossed
Observation: Forward head and rounded shoulders
Overused (tight) Muscles
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
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
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)
- 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
- 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:
Probable Underactive (Weak) Muscles:
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:
Probable Underactive (Weak) Muscles:
Probable Underactive (Weak) Muscles:
Corrective Stretch:
SMR: Gastrocnemous, Quads
Static: Gastrocnemous, Kneeling Hip Flexor
Strengthen:
Ball wall Squat
Quadrupled arm/opposite leg raise
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