1. Postural Prescriptions for Performance

14. Upper Cross Syndrome

15. Lower Cross Syndrome

17. Kyphosis (with forward head and rounded shoulders): Alignment May be tight May be weak Exercises Mid back flexion Upper abdominals Thoracic extensors Mid and lower trapezius Active & passive thoracic extension Protracted scapulae Serratus anterior Shoulder adductors Shoulder internal rotators Mid & lower trapezius Rhomboids Serratus Pectoralis minor Narrowed intercostal spaces Intercostals Deep breathing Multifidus Quadratus lumborum Titled scapulae Pectoralis minor Lower trapezius Pectoralis major Latissimus dorsi Elevated scapulae Upper trapezius Levator scapulae Lower trapezius Middle & lower trapezius Extreme neck extension’ (Hyperextension) Long Cervical Extensors Short neck flexors Strengthen neck flexors

18. Lordosis: Alignment May be tight May be weak Exercises Anterior tilt Hip flexors Abdominals Stretch hip flexors Strengthen obliques for stabilization Avoid full sit ups Hip flexion Hip extensors Strengthen gluteals Extreme low back extension (hyperextension) Low back extensors Stretch low back extensors

19. Flat Back: Alignment May be tight May be weak Exercises Posterior Pelvic tilt Hamstrings Stretch hamstrings Low back flexion Back extensors Stretch back extensors Hip extension Hip flexors Strengthen hip flexors

20. Sway Back: Alignment May be tight May be weak Exercises Posterior pelvic tilt Hamstrings Hip flexors Stretch hamstrings Strengthen hip flexors Long kyphosis Upper abdominals External obliques Upper back extensors Strengthen upper back extensors Stretch and strengthen abdominals Narrowed intercostal spaces Intercostals Deep breathing Hip extension Strengthen hip flexors Extreme neck extension (Hyperextension) Upper trapezius Levator scapulae High cervical extensors Neck flexors Stretch upper traps & levator, strengthen mid & lower traps, strengthen neck flexors Extreme knee extension (Hyperextension) Hamstrings Calf Strengthen hamstrings and calf

25. Checklist for Aligning the Spine 1. Set the feet/foundation 2. Secure the pelvis 3. Stabilize the scapulae 4. Position the head Everything links. Posture can be structural (how you were born) or functional (how you cope with your body weight or have adapted over time). Dr Michael Colgan

26. To achieve perfect posture: use assessment and analysis only to assist you (not a “fix it” tool) in educating and inspiring your clients/participants to power up their posture. Performance will follow!