Postural Imbalances

Trainer : Dave Smith

Introduction
For those in a seated position for most of the day.

Warm Up

Summary Of Program

ActivityTypeSetsRepsDurationTempoIntensityRest
Pectoral – Against WallFlexibility      
Cobra - FloorExercise      
Hip Flexor – KneelingFlexibility      
Hamstring – straight leg standing staticFlexibility      
Bridge on FloorExercise      

Cool Down

Program Exercises

PECTORAL – AGAINST WALL

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Stand against an object and form a 90/90° angle with your arms as depicted.
Movement :
  • Draw your belly button inward.
  • Slowly lean trunk forward from stationary arm until a slight stretch is felt in the anterior shoulder and pectoral region.
  • Hold for 20-30 seconds, repeat for 2-3 reps.

COBRA - FLOOR

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Laying face down on the floor in prone position, have arms beside your hips.
  • Activate core by drawing in navel towards spine and squeezing glutes.
Movement :
  • With core and glutes activated, lift chest off the floor, lift arms up and back towards the hips rotating thumbs towards the ceiling.
  • Pause momentarily at the top of the lift then return to starting position; at all times keeping the chin tucked into the chest.
  • Upon completion of the movement, repeat.
  • Don't over emphasize arching of the back to lift the chest off the floor. Only lift to where the client is comfortable – no lower back pain should be felt. If so check sequencing of glute, erectors and hamstrings.


HIP FLEXOR – KNEELING

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Kneel on one knee as pictured.
  • Slightly abduct and internally rotate the back leg.
Movement :
  • Draw your belly button inward (activating the deep abdominal stabilising mechanism).
  • Tighten glutes and perform a posterior pelvic tilt.
  • Hold for 20-30 seconds, repeat for 2-3 reps.
  • Avoid arching low back!
  • Motion occurs predominately at the pelvis (posterior pelvic tilt), the back leg should not move.

HAMSTRING – STRAIGHT LEG STANDING STATIC

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Lift leg onto box, table or bench while maintaining a straight leg and a neutral spine.
Movement :
  • Anteriorly tilt pelvis until first stretch is felt in the hamstrings, hold for 20-30 seconds, repeat for 2-3 reps.


BRIDGE ON FLOOR

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Begin by lying flat on floor in supine position with knees bent, feet flat, toes pointing straight ahead and arms by sides.
  • Activate core by drawing navel towards the spine and squeezing the glutes.
Movement :
  • With core activated and glutes squeezed, lift hips off ground to form a straight line between knees and shoulders.
  • Hold and slowly return back to floor, touching floor momentarily then repeat.
  • If your client feels their hamstring cramping, check their pelvis for correct alignment. Pelvis should be neutral - asis and psis should be even or horizontal. If there is a misalignment correct it. If you aren't sure then gently stretch the quads and try the exercise again.


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