The session begins with the client standing in front of a plumb line. The client is instructed to turn their head side to side, then up and down 3 times, then to come to rest in a comfortable position. The trainer or practitioner then analysizes the static posture of the person. In a person standing with a straight spine, from a side view, the plumb line should dissect the ear, shoulder, hip and ankle joint. When looking from either the front or back, the plumb line should run down the center, of the body with both sides symmetrical in appearance. The results discovered by the practitioner will determine the corrective stretching program given. Below is a basic example of common postural deviations and their corrective stretches:

Postural Fault:
Appropriate Stretch

Head is tilted more to one side :
Neck Side Flexor Stretch

Head is rotated more to one side:
Neck Rotation Stretch

Head is aligned over chest instead of over top of shoulders:
Neck Extensor Stretch

Shoulders are rounded forward:
Shoulder and Chest Wall Stretch

Hamstrings tight, low back
discomfort:
Waiter’s Bow Stretch

Flat back, people who sit a lot:
Lunge Stretch

Knees point inward, generally women:
Internal Hip Rotator Stretch

Knees point outward, generally men:
External Hip Rotator Stretch

People who use computers often:
Wrist Extensor/Flexor Stretch

Especially women who wear heels:
Calf Stretch

Flat back, people who sit all day:
McKenzie Press UP

When pelvis is rotated more to one side:
Trunk Rotation Stretch

Why is posture so important?

The spine is the base of our entire structure. Every movement begins and ends at the spine. It is designed to balance the weight of our entire body so that we can move through our day with vigor and strength. Every fraction of an inch that our spine is out of alignment means that the rest of the vital structures in our body have to adapt and pick up the slack in order to function throughout the day. Imagine it this way:

Our entire body is part of a strategic business team. The spine is the team leader. If your team leader suddenly lost his ability to speak and communicate, then the rest of the team members would have to work extra hard so the team could still function. Sure, the team could still complete tasks, but eventually this type of operation will lead to a tired, overworked and inefficient team. As you can imagine, operating with an exhausted team would usually lead to failure in one way or another. In the human body, the failure can come in the form of back pain, neck pain, shoulder or wrist pain, headaches, and/or bursitis. It can also come in the form of internal discomforts such as ulcers, bloating, or indigestion. Not to mention, it would be completely exhausting to move throughout your day supporting that misaligned spine.

The good news is that you don’t have to just accept bad posture.
With patience, persistence, attention and to detail and the proper exercise coach, posture can be corrected!

Please call us at 760-277-0337 for more information!