In life, we can often see: people who bury their heads in mobile phones; people who work in the office for a long time; people who sit cross-legged and sit cross-legged with incorrect sitting postures; and "Ge You's paralysis" that makes people very comfortable and relaxed. In fact, these are invisible "killers" with good posture.
Although many people's posture problems are not serious enough to affect daily life, but the bad posture makes you lose temperament, back pain, fitness training level decline...
Many people want to improve, but they suffer from not understanding, no professional knowledge, and it is too expensive to go to professional institutions.
Xiaobian will next tell you in detail how to evaluate your posture.
What is posture assessment
Posture assessment can help us better understand ourselves, it can be divided into static and dynamic, in general, static assessment is more used.
Static posture assessment is a good way to visually identify problem areas that need further examination.
Teach you how to assess your posture
01
Photograph
Taking pictures records the physical performance of the moment, taken from the front, back and side respectively, so that lines can be drawn on the photo, distances and angles can be measured, so that it can be better evaluated and analyzed. Also note:
Stay relaxed and authentic when taking photos, and don't deliberately tense up.
Pay attention to the integrity of the photo, do not only take the part.
Pay attention to the background and dress when taking pictures, and don't wear too thick (not easy to observe).
02
Observe
▶ Looking at the front, the line should start in the middle of the heels and extend vertically upwards, through the midline of the pelvis, the trunk, and the skull.
Feet and ankles: forward and parallel, without flat feet or external rotation
Knee joint: in the same direction as the toes, no adduction or abduction
Lumbar-pelvic-hip complex: pelvic level, two anterior superior iliac spines on the same cross-section
Shoulders: horizontal, unparautized or rounded shoulders
Head: Neutral position, no forward leaning or rotation
▶ Looking at the back, the line should start in the middle of the heel and extend vertically between the two lower limbs, passing through the midline, spine, and skull of the pelvis.
Feet and ankles: Heels facing forward, feet parallel, no excessive rotation front
Knee joint: neutral position, no adduction or abduction
Lumbar-pelvic-hip complex: pelvic level and at the same level as the posterior superior iliac spine
Shoulder/shoulder blade: horizontal, no lifting or anterior extension (inner side is substantially parallel, approximately 3 to 4 inches wide)
Head: Neutral position, neither tilting nor rotating
Through the positive and side evaluation observation, if you can be like the model above, then congratulations, your posture basically does not have any problems, but I believe that many people are more or less still have problems, common posture problems are:
01 Pelvic roll
Observe whether the height of the left and right sides of the pelvis is consistent, and the pelvic roll may cause high and low shoulders and increase the chance of scoliosis.
02 High and low shoulders
Observe that the shoulder is not in a straight line, causing imbalance in the body, easy to cause spinal deformation, and in the long run, it will also hinder normal shoulder function.
03 o/x type legs
(o-leg)
(x-leg)
Observe whether the patella is externally or internally rotated, with o-legs on the outside and x-legs on the inside. O-legs are generally accompanied by external rotation of the tibia; type x legs are often accompanied by internal rotation of the tibia.
▶ Looking at the sides, the line should start in the middle of the heel and extend vertically upwards, through the midline of the pelvis, the trunk, and the skull.
Feet and ankles: neutral position, legs at right angles to the soles of the feet
Knee joint: neutral position, no flexion or overextension
Lumbar spine-pelvic-hip complex: the pelvis is neutral and there is no forward or backward tilt (lumbar vertebral extension) or backward (lumbar flexion)
Shoulders: Normal kyphosis curve, not excessively rounded shoulders
Head: Neutral position, no overextension (forward "outstretched")
It is easy to see our posture problems from the side observation, such as the common hunchback, head extension, pelvic forward leaning forward, etc., we can put these postures into two types:
Upper cross syndrome
Upper cross syndrome is characterized by round shoulders and anterior head extension, which are common in sedentary office people or those who are overtrained in a single exercise dimension.
Over time, joints that may cause problems include the sternocleid joint, the acromioclavicular joint, the cervical joint process joint, and the thoracic joint joint. Potential patterns of injury that can occur include rotator cuff impingement syndrome, biceps tendonitis, thoracic outlet syndrome, and headache.
Inferior cross syndrome
Inferior crisscross syndrome is characterized by lumbar bulge and pelvic leaning forward, which is what makes many people mistakenly think they have ups and hips. This posture is caused by some of your muscles being too tense and others too weak.
Long-term tension and weakness patterns can lead to predictable joint disability, motor imbalance, and muscle damage. It is also easy to cause pain in front of the knee and lower back pain.
Modern people because of long-term sedentary, lack of exercise, resulting in muscles, fascia and other tissue tension in some parts, joint mobility is also gradually decreasing, coupled with some daily habitual actions, so that the development of muscle tissue in specific parts is uneven, too developed or weak.
Therefore, almost all people have posture problems, but general posture problems do not have a direct impact on our lives and movements.
Through the self-assessment above, did you find out what physical problems you had?
However, self-assessment can only make a preliminary judgment on common posture problems and cannot replace professional assessment. We can find some signs through self-assessment and then seek the help of professionals to improve.
To completely improve your posture, you must also know:
Improving your posture is a long process, don't think about doing a few movements, you're fine.
Improving your posture requires that you pay attention to the small habits in life! (For example: avoid sitting for a long time, small details such as head extension when working)
Posture problems need to be taken seriously, don't let it affect your beauty!
More expertise, posture assessment, movement correction
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-end-
The above content comes from
NASM-CES Revised Corrective Training Guidelines of the National Academy of Sports Medicine
It is authorized by the People's Post and Telecommunications Publishing House
When reprinting, you must retain the copyright information of the book: book title, cover, publisher