POSTURAL ABNORMALITIES

Body position in which a person sits, stands and walks.

Factors affecting posture:

Pathological:
Structural:
Occupational
Imbalance of muscles, i.e, agonists and antagonists:

Nutritional deficiencies: Prolonged Sitting

Osteoarthritis, osteoposrosis:
Faulty breathing patterns

Pelvic tilt

In anatomy, pelvic tilt is the orientation of the pelvis in respect to the femurs it rests upon and in
space. It can tilt in four basic directions.

· Anterior pelvic tilt

It is when the front of the pelvis drops and the back of the pelvis rises. This happens when the hip
flexors shorten and the hip extensors lengthen.

· Posterior pelvic tilt

It is the opposite, when the front of the pelvis rises and the back of the pelvis drops. This happens
when the hip flexors lengthen and the hip extensors shorten, particularly the gluteus maximus
which is the primary hyper extensor of the hip.

· Lateral pelvic tilt

Describes tilting in both directions and is associated with scoliosis or people who have legs of
different length.

It can also happen when one leg is bent while the other remains straight, in that case the bent
side's hip can follow the femur as knee lowers towards the ground.

· Left pelvic tilt is when the right side of the pelvis is elevated higher than the left side.
· Right pelvic tilt is when the left side of the pelvis is elevated higher than the right side.
TOPICS UNDER SPINAL DEFORMITIES

1. Kyphosis
2. Lordosis
3. Scoliosis
4. Round shoulders
5. Hyperextend Back
6. Flat foot
7. Knock knees
8. Bow legs

SPINAL CURVATURE:

Deformity is related to spine.

This deformity is caused by carrying excessive weight beyond capacity.
Weak muscles cause the formation of spine curvature

There are three types of spinal deformities:

· Kyphosis
· Lordosis
· Scoliosis

KYPHOSIS :

Kyphosis implies an increase or exaggeration of a

backward or posterior curve or a decrease or
reversal of a forward curve. It is also called round
upperback. Depression of chest is common in kyphosis.

Causes of Kyphosis:

Kyphosis is caused by malnutrition, illness, crowd, deficiency of pure air, insufficient exercises,
rickets, carrying heavy loads on shoulders, unsuitable furniture, weak muscles and habit of
doing work by leaning forward etc.

Relation to pelvic tilt :

To keep balance with posterior tilt, the spine is rounded with the rectus abdominis shortened and
the erector spinae lengthened. This leads to a kyphotic posture.
Precautions: If specific precautions are not followed, it may result in kyphosis. So, the teachers
and parents should pay specific attention on this point. From the very beginning, they should
teach appropriate posture of sitting, standing and walking to children so that their posture may
remain balanced. The proper exercises are not only helpful in maintaining the proper posture but
also control the problem of kyphosis.

Kyphosis correction exercises

1. Stretch the pectorals.

2. Static latissimus stretch
3. 90-degree table top back stretch.
4. Pull-ups
5. Yoga- Dhanurasana
6. Single-arm dumbbell rows
7. Barbell bent-over row
8. Seated wide-grip row:
9. Exercise ball back extension
10. Reverse fly

LORDOSIS:

Lordosis is the inward curvature of spine. In fact,

it is an increased forward curve in the lumber
region. It creates problem in standing and walking.
The body seems to be stiff.

Causes of Lordosis:

Generally imbalanced diet, improper environment

improper development of muscles, obesity and diseases affecting vertebrae and spinal muscles
are such causes which result in lordosis. In addition to these causes, not performing exercises
and taking excessive food are also major causes of lordosis.

Relation with Pelvic tilt :

To keep balance standing upright with anterior tilt, the spine is hyper-extended with the rectus
abdominis lengthening and the erector spinae shortening. This is associated with lordosis.
Lordosis does not always occur with anterior tilt when the weight is borne in other ways, such as
when supported by the arms, or when the hips drift backward (posterior femur tilt) or when
enough hip flexion occurs that a kyphotic spine can be balanced over an anterior tilted pelvis.
Precautions:

• Balanced diet should be taken

•Obesity should be kept away specially in early age.
• The body should be kept straight while carrying weight.
• Excessive intake of food should be avoided.

Postural correction exercises for Lordosis

1. Toe touching exercise

2. Squats
3. Halasana – Yoga
4. Table top position in supine
5. Seated stretch of Hamstring
6. Lower Back Muscle Stretches
7. Abdominal Crunch
8. Oblique Crunch
9. Bridge

SCOLIOSIS

Postural adaptation of the spine in lateral position

is called scoliosis. Scoliosis means bending,
twisting or rotating. In fact, these are sideways
curves and may be called scoliotic curves. These
are defined in terms of their convexities. They
are identified as either convexity right or right
convexity. A simple or single curve to the left or
convexity left is commonly called a 'C' curve.
Scoliotic curve may be found in 'S' shape.

Causes of Scoliosis:

Scoliosis may be because of a lot of reasons but the main reasons are disease in the joints of
bones, underdeveloped legs, infantile paralysis, rickets etc.

It may also be due to carrying heavy weights on one shoulder , unhealthy conditions, like
inadequate lightning arrangement, unsuitable desks , partial deafness and wrong standing
posture. It may be caused by congenital or acquired abnormalities of vertebrae, muscles or
nerves.
Precautions:

• Balanced diet should be taken.

• The study should be avoided in sideways bending position.
• Avoid walking for long time with carrying weight in one hand.

Remedies: Client will only able to do supported, unilateral movements/exercises. Rest all the
exercises won't be possible for him to perform.

• Scoliosis can be remedied by performing following exercises:

• Bending exercise should be performed in opposite side of 'c' shaped curve.
• Hold the horizontal bar with your hands and swing your body to the left and right side.
• To swim by using breast stroke technique.

ROUND SHOULDER:

In this type of deformity the shoulder become round and sometimes they seem to be in bent
forwards.

Causes of Round Shoulder:

• Round shoulders may be due to heredity.

• Sitting, Standing and walking in bent position may also result in round shoulders.
• By wearing very tight clothes.
• Sitting on improper furniture.
• Lack of proper exercise especially of shoulders may lead to round shoulders.
• To become habitual to press the chest.

Precautions

• Don't sit, walk or stand in bent position.

• Avoid tight fitting clothes.
• Avoid sitting on improper furniture at the time of bench press.

Remedies: The following should be performed for the remedification of round shoulder
deformity:
• Keep your tips of fingers on your shoulder and encircle your elbows in clockwise and
anticlockwise direction
• Hold the horizontal bar for some time.
• Perform chakrasana and dhanurasana regularly.
KNOCK KNEES

The Knock knees are one of the major postural

deformities. In this deformity, both the knees
knock or touch each other in normal standing
position. The gap between ankles goes on
increasing. The individual faces difficulty in
walking and running. He cannot walk or run in
a proper manner. Owing to this deformity, they
cannot be good players and even they are not
selected in defence services.

Causes of Knock knees:

Generally, the lack of balanced diet especially vitamin 'D', calcium and phosphorus is the main
cause of knock knees. It may also be due to rickets. Chronic illness, obesity, flat foot and carrying
heavy weight in early age may be other possible causes of knock knees.

Precautions:

• Balanced diet should be taken.

•Babies should not be forced to walk at very early age.

Remedies:
To remedify this deformity, the following points should be taken in to consideration:

•Horse-riding is the best exercise for remedification of this deformity.

• Perform padmasana and gomukasana regularly for some time.
• Cod liver may be beneficial in reducing this deformity up to some extent.
• Keep a pillow between the knees and stand erect for some time.
•Use of walking callipers may also be beneficial.
• In severe cases, consult the doctor.

BOW LEGS:

Bow legs is also a postural deformity. Approximately, it is opposite to knock knees position. If
there is wide gap between the knees when standing with feet together, the individual has bow
legs or genu varum. In this deformity, the knees are widely apart. There remains a wide gap
between knees when a bow legged person keeps his feet together. This deformity can be
observed easily, when an individual walks or runs.
Causes of Bow legs:

Deficiency of calcium and phosphorus in bones. Long bones of legs become soft, hence they are
bent outwards. The chances of bow legs also increase when the children become overweight.
This deformity may be because of the deficiency of vitamin 'D'. Improper way of walking and
forcing the babies to walk at very early age may also lead to bow legs.

Precautions:

• Don't let the children become overweight.

• Don't force the babies to walk at a very early age.
• Balanced diet should be given to children. There should not be any deficiency of calcium,
phosphorus and vitamin'd' in the diet.

Remedies:
The following measures should be taken for remedification of bow legs

• Vitamin 'D ' should be taken in required amount .

• Balanced diet should be taken.
• Bow legs can be corrected by walking on the inner edge of the feet.
• Walking by bending the toes in ward.

FLAT FOOT:

Our feet act as the base of support for the body in standing, walking, running and jumping. Flat
foot is generally found among newly born babies but it becomes a postural deformity if it still
persists during lateral childhood. They face problem in standing and walking. It is easy observe
whether a person has flat foot deformity or not. Dip your feet in water and walk on the floor. If
there is no proper arch of footprints on the floor then you have the deformity of flat foot . in fact,
there should be proper arch of the feet.

Causes of Flat foot

The main causes of flat foot is weak muscles. Weak muscles of the foot cannot bear the body
weight. Hence, feet become flat or without arches. Along with this rapid increase in body weight,
improper shoes, carrying heavy weight for a longer period are also the cause of flat foot.

Precautions:
• The shoes should be of proper shape and size. • Don't walk bare feet for a long duration
• Obesity should be avoided.
• Don't force babies to walk at very early stage.
• Carrying heavy weight in early childhood should be avoided.
• High heeled shoes should be avoided.

Remedies:
The following exercises should be performed to remedify this deformity:

• Walking on heels.
• Walking on inner and outer side of feet.
• Waling on toes.
• To perform up and down the heels.
• Jumping on toes for sometime .
• To skip on rope.

To perform Vajrasana, the yogic asana

OVERSUPINATION:

Foot turns into excessive inversion, plantarflexion and adduction.

In this there will be tightness in Gastrocnemious and soleus and weakness in tibialis anterior and
peroneal group of muscles. So, Stretching of calf muscles and strengthening of TA and Peroneal
group of muscles will be mandatory.
The outer border of the shoe sole would be showing wear and tear.

OVERPRONATION:

Foot turns into excessive eversion, dorsiflexion, abduction.

Tightness in TA and Peroneal group of muscles. The inner side of the shoe sole would be
showing more wear and tear.

CORE

In anatomy, the core refers, in its most general of definitions, to the body minus the legs and
arms

The core is where most of the body's power is derived. It provides the foundation for all
movements of the arms and legs. The core must be strong, have dynamic flexibility, and function
synergistically in its movements in order to achieve maximum performance.
Motion of the human body is not isolated to one muscle or tissue moving in one specific
direction. It is a complex event involving agonist and antagonist structures that work together to
create changes in position and stabilizes the body in all three directional planes of motion.
Regardless the type of sport it is essential to have core strength and trunk n in anatomy, the core
refers, in its most general of definitions, to the body minus the legs and arms stability to
maximize performance and prevent injury, especially in active daily living.

Functions of the Core

The core is used to stabilize the thorax and the pelvis during dynamic movement and it also
provides internal pressure to expel substances (vomit, feces, carbon-laden air, etc.).

1. Valsalva maneuver
Core muscles are very important in the Valsalva maneuver, which is when a person's thorax
tightens while holding their breath. This normally involuntary action can be induced by linking
one's hands in front of the chest while standing, and then pulling against the hands without
letting go. The Valsalva maneuver assists in lifting, excretion, pushing, and birthing.

2. Continence
Continence is the ability to withhold bowel movements, and urinary stress incontinence (the lack
of bladder control due to pelvic floor dysfunction) can result from weak core musculature.

3. Pregnancy
Women use their core muscles, specifically the transversus abdominis, during labor and
delivery.

4. Anatomical posture and support

The core muscles align the spine, ribs, and pelvis of a person to resist a specific force, whether
static or dynamic.

The foundation of the core consists of more than just the abdominal muscles. It includes muscle
attachments deep within the torso, from the pelvis up to the neck and shoulders. Abdominal
muscles work together to transmit a compressive force and act to increase intra abdominal
pressure that stabilizes the lumbar spine. They can work individually to perform trunk rotation,
while the internal and external obliques on the same side can work synergistically to laterally flex
the spine.

The muscles of the core include the following structures:

1. External Obliques – Abdominal muscles that attaches at the lower ribs, pelvis, and Abdominal
fascia.
2. Internal Obliques – Abdominal muscles that attaches at the lower ribs, rectus sheath, Pelvis
and thoracolumbar fascia.

3. Transversus Abdominis – Abdominal muscles that attaches at the lower ribs, pelvis, and
thoracolumbar fascia, and rectus sheath.

4. Rectus Abdominis – Abdominal muscle that attaches at the fifth through seventh ribs, the
lower sternum and the front of the pubic bone. This muscle flexes the spine, compresses the
internal organs of the abdomen, and transmits forces laterally from the obliques. It is a common
fallacy that the upper and lower rectus are isolated.

5. Erector Spinae – helps to counterbalance all the forces involved in spinal flexion. They begin
as the sacrospinalis tendon which attaches at the sacrum and ilium. This tendon gives rise to
different muscles that run up the spine and obliquely to attach at lateral parts of the vertebrae and
ribs. In the cervical region, these muscles attach at the base of the skull.

6. Quadratus Lumborum – Attaches at the 12th rib and the upper 4 lumbar vertebrae and the
pelvis. It stabilizes the lumbar spine in all planes of motion while stabilizing the 12th rib. It
attaches to the diaphragm during respiration and laterally flexes the trunk.

7. Latissimus Dorsi – It is the largest spinal stabilizer attaching from the thoracolumbar
fascia to the lumbar vertebrae, sacrum and pelvis, traveling superiorly to the humerus. It assists
in lumbar extension and stabilization, and also performs pulling motions through the arms.

8. Thoracolumbar Fascia – Connects the latissimus dorsi, gluteal muscles, internal obliques
and transverse abdominis, supplies tensile support to the lumbar spine, and is used for load
transfer throughout the lumbar and thoracic regions.

9. Abdominal Fascia – Connects to the obliques, rectus abdominis, and pectoralis major.

10. Fascia connections that cross the midline transmit forces to the muscles opposite

Rectus Abdominis

The rectus abdominis (RA)—the muscle made famous in movies and television—provides both
core stability and trunk mobility) The RA is a trunk flexor. This muscle arises from the xiphoid
process and adjacent costal cartilages, and it attaches distally into the pubic bone at the crest and
symphysis. The RA muscle is trained when an individual performs an exercise such as the
crunch.
Transversus Abdominis

The transversus abdominis (TA) is the deepest of the three flat abdominal muscles. The TA
originates from the lower six costal cartilages, the thoracolumbar fascia, and the iliac crest; this
muscle attaches medially at the linea alba (figure 2.9). The TA is reported to play a significant role
in core stabilization, especially during rehabilitation (Richardson et al. 1999).

Obliques

The external and internal oblique muscles rotate and side bend the trunk. These muscles also
contribute to spinal stability.
The external oblique is the most superficial muscle of the three flat abdominal muscles (the
external oblique, internal oblique, and transversus abdominis). The external oblique arises from
the front lateral portion of the lower seven ribs, and it inserts into the linea alba, the pubic
tubercle, and the anterior portion of the iliac crest (figure 2.9). Acting alone, the external oblique
can flex the trunk, side bend the torso toward the same side (i.e., the side of the contracting
muscle), and rotate the trunk toward the opposite side.

The internal oblique originates from the thoracolumbar fascia, the inguinal ligament, and the
anterior iliac crest. The internal oblique also functions to provide spine stability, and it flexes and
rotates the trunk toward the same side (table 2.4).

Functional Core Routine

The common myth is that training the core simply involves sit ups and back extensions.
An efficient core routine consists of multiplanar movements or training in all planes of motion.
As the body moves its center of gravity changes, and forces exerted by and on the body's tissues
are constantly changing. Dynamic stabilization must be included to increase proprioception and
stability in the trunk and rest of the body. This allows the parts of the body to react efficiently to
external forces and stresses, such as gravity, changes in terrain, carrying loads, and internal
forces exerted by other muscles.

A proper functional core routine consists of dynamic movements, challenges the center of
gravity and isometric exercises. To completely train the core, you must also include dynamic
stabilization, isometric and proprioceptive movements not just for the mid section but the entire
trunk. Medicine balls, balance boards, foam rollers and physio balls are great tools for core
training and should be integrated into every program. It is a fact that training on the physio ball
(challenged environment) is superior to traditional floor exercises. As a person ages, balance
and stability become compromised. If balance and stability are not addressed they will
consistently degrade.
Dynamic stability is best achieved through training in functionally practical positions that mimic
activities or movements in a particular sport or daily activity. With this in mind, an observation
has been drawn remarking most core training is done while sitting or lying down limiting pelvic
movement which has little functional value. A weak core contributes to poor stability and inhibits
proper limb movements causing muscle imbalances in the kinetic chain. This is why falls are
common in the geriatric population. Many back and hip injuries are related to weak core muscles.
There are many small muscles in the core that the general population knows little about or
addresses during exercise. MRI images show atrophy in these small muscles in most spinal
injuries. These little muscles need to be trained in order to maintain a healthy spine. Without
stability, even the strongest person cannot effectively propel a force into the environment. The
goal of functional core training is to develop the core as a system of efficient automatic
responses to work as a stable base from which to generate optimal force and motion. A key term
to know is proprioception, the sense of the relative position of neighboring parts of the body.
Dynamic Stabilization is another key term to be familiar with and this relates to strengthening of
the core muscle stabilizers of the spine (transverses, abdominis, and multifidus) while keeping
the client in a 'Neutral Spine' position.

Core Stability Testing*

To evaluate your client's core strength is crucial when creating a solid exercise program. Later in
the chapter we will show exercises which are good to incorporate into your clients evaluation as
well as into the routine you set for them. To train the core effectively you must establish motor
control, mobility, and stability as well as developing core strength and increasing its power.

Core Progression*
It is important to understand progression when training your client. Progression is about
challenging the person further once they master a particular movement, do not memorize
programs understand them. Correct any postural distortions, faulty motor patterns or balance
issues first. Start with basic stability exercises and stretching on the floor. Focus on holding a
neutral spine; quadruped arm raise, knee planks, upper back only cat camels and glute bridging
are great exercises to start with. Once the client proves they can maintain a neutral spine with
these exercises in a static position add some perturbations. Don't change the exercises so fast
just make them harder. Here are some basic progressions broken down by level:

1.1) Quadruped arm raise

2) Quadruped leg raise
3) Quadruped arm and leg raise
4) Quadruped arm raise with knees on a ½ foam roller
5) Quadruped leg raise with knees on a ½ foam roller.
6) Quadruped leg raise with knees on a ½ foam roller and hands on dyna disc.
7) Knee planks
 8) Knee plank with foam roller
9) Full plank
10) Plank with leg raise
11) Plank on roller
12) Plank on ball with airex pad under feet
2. 1) Upper back only cat camels
2) low back only cat camel
3) cat camel
4) cat camel with eyes closed
5) cat camel on half foam roller.
3. 1) Static glute bridge
2) two leg glute bridge
3) two leg glute bridge with band around knees
4) two leg glute bridges with feet on airex pad
5) 1 leg glute bridge
6) 1 leg glute bridge on dyna disc.

Once your client shows proficiency performing basic floor movements you should
incorporate some basic standing balance exercises and spend less time on the floor as they
improve. Here are some basic progressions broken down by level:

1) one leg stand holding neutral spine

2) one leg stand holding neutral spine with pertubations
3) one leg stand with eyes closed
4) one leg stand on airex pad
5) one leg stand with eyes closed on airex pad

This exercise can easily be transformed into a strength exercise.

1) one leg standing medicine ball chest pass

2) one leg standing chest pass on balance board
3) one leg standing chest pass on dyna disc

You can change this into a power exercise for core and chest by

1) Eplosive chest pass on two feet

2) Squat to explosive chest pass
3) Lunge to explosive chest pass
4) Plyometric jump with explosive chest pass
The hip hinge is the most under used exercise in the gym. This movement is the foundation for
more movements than you can think of. You cannot do a proper squat without first learning the
hip hinge.

1) hip hinge with bent knees

2) hip hinge with stiff legs
3) bent knee hip hinge without pole
4) hip hinge with stiff leg without pole
5) one leg hip hinge with pole
6) 0ne leg hip hinge without pole

This exercise can easily be transformed into a strength exercise.

1) dumbbell squat
2) dumbbell front squat
3) back squat
4) one leg squat
5) one leg squat on airex pad.

You can change this into a power exercise

1) low intensity jump tuck

2) explosive jump tuck
3) jump tuck with weight

The major difference between power and strength is the speed of the movement, rep range and
recovery time needed before the next set. It's not always suggested to do power movements with
balance devices because the idea of power training is to force the nervous system to fire as many
muscles fibers as possible. This is accomplished by trying as hard as you can to perform a
movement. Using balance devices will not allow you to use as much weight and creates a greater
risk of injury and will not allow you to transmit the force you need onto the floor or playing field
effectively.

In the beginning stages choose movements that lead up to the weight training exercises you have
planned for the future, remember the client must first control the movement with body weight
then add resistance. You have to be creative when progressing seems too hard but the current
exercise is too easy. For example if someone can do a one leg stand on the pad easily but can't do
it with their eyes closed on the floor do something in between like adding perturbations on the
pad or closing one eye on the floor. It's not incorrect to do two legged exercises with challenged
environments before single leg movements in unchallenged environments. Adding resistance
with two feet before single leg movements is more appropriate for certain clients. Partial
movements are great for exercises that clients can't fully perform. In most cases don't load up
with weights; the goal is to increase the range of motion first. There is more than one right way to
design a program.
Educate your client on basics, for instance, how they sit every day can cause back pain.
Mention how their other daily activities done wrong can result in injury or hindered performance.

The way you progress each person is completely dependent on the client's goals and needs. You
are not going to plan a program that leads up to Olympic lifting for the middle age woman that
only wants to work out one or two days per week and whose only interest is to maintain weight
and stay healthy. If the goal is for a brand new inexperienced client that wants to become an
athlete the basic stages of progression are: Introduction to basic movements focused on muscle
activation and motor control. Basic strength exercises related to their sport.

Intense strength training with basic plyometrics then sport specific explosive lifting with
complex plyometrics.

If the goal is for a brand new inexperienced client that wants to lose a few pounds and has some
injuries the progression should be similar to the following. An Introduction to basic movements
focused on muscle activation and motor control. Then basic strength exercises related to their
daily activities and weaknesses. Once they have shown objective improvements incorporate
complex exercises related to their daily activities then light plyometrics with other simple
explosive exercises. Your goal should be to get clients to play a sport for fun and extra exercise.

Determining repetitions is completely dependent on what you are looking to accomplish. In early
rehab stages it's recommend between 12 and 20 reps with a tempo around 4/0/1 - 5/0/2 either
every day or every other day depending on what exercise. Most people can't perform that many
reps so stop them whenever their form fails and just do more sets so in the end the rep total ends
up the same. Early strength stage 10-12 reps around a 3/0/1 - 4/0/1 tempo is usually good.
Sometimes I purposely do less reps and more sets so that the client is forced to get into the
correct starting posture more often during the routine. Once they are comfortable then be ready
to really implement intense strength training which is between 8-12 reps with a 3/0/1 tempo.
This stage includes super sets, compound sets and difficult full body exercises. For power and
plyometrics the movements must be done in an explosive fashion, tempo is about 1/0/explode.

This is just a very basic guideline to help you understand how to think. It is by no means the only
way and in fact we encourage learning from various sources. This will allow you to take what you
think is best from each resource and apply it to a situation a client may have. Tempos and rest
periods are important and often under rated so pay attention to them and change them when
needed. Program design is a very complex and can be difficult.

Core Training for Cyclists and Runners*

Cycling
Most cyclists focus on their hamstrings, quadriceps, gluteal muscles, and forget about the
importance of core stability. Consider how many hours the cyclist spends bent over in a flexed
position on the aero bars with no rotational or side bending motions. A strong core is necessary
to counter-balance these forces and minimize injury. Proper core strength will allow the athlete
to generate maximum power and sustain a higher level of intensity for longer periods. Minor
changes in brake position positively or negatively affect core stability. If the brake handle position
is too low, the cyclist is forced to reach far forward with their forearms. This reaching position
forces the cyclist to raise their head forcing the pelvic girdle posteriorly. This position can cause a
restriction in several key muscles in the core reducing performance. The ideal position for the
forearms is to have the elbows bent and the forearms flattened out. In this position, the cyclist's
head drops into a more comfortable aerodynamic position, and the pelvis tilts forward. In this
position, the cyclist is able to use all the core muscles with improved efficiency.

Running
A shortened Rectus Abdominis will hinder an athlete's performance during running.
Although opinions about the 'ideal running form' vary greatly, most authorities will agree that the
less energy that is expended, the more effective and efficient the running style will be. Here are
running recommendations obtained from Runners World Online are:

• Run upright. Your back should be straight, roughly at a 90-degree angle to the ground.
• Look straight ahead. Your eyes should be focussed straight down the road on a point moving
about 10m in front of you. This helps to keep you in a straight line.
• Swing your arms naturally. The angle at the elbow between your upper and lower arms should
be about 90 degrees. Your hands should be loosely cupped, about belly level.
• A shortened rectus abdominis will pull the runners posture forward. This causes a braking
action that reduces running economy.
• As the rectus is shortened it pulls the chest forward allowing gravity to pull the head down.
• In order to look straight ahead as instructed, the athlete wastes a considerable amount of force
in trying to overcome the contracted rectus abdominis.

As the shoulders move forward a shortened rectus abdominis causes the arms to rotate
internally. This makes keeping your arms relaxed at the recommended 90-degree angle much
more difficult and reducing running economy. When performing a biomechanical analysis, it is
very common to see numerous imbalances of which the athlete is completely unaware. By
By videotaping an athlete during their activity, the practitioner can show and explain what is
happening, and then correction can be implemented.

When analyzing a runner some of the most common biomechanical faults are:

Over-pronation - In lower extremities (rolling in as the arches collapse) - This can cause a series
of biomechanical imbalances from the foot up to the cervical spine.

Excessive hip adduction – Due to tight hip adductors and can cause increased load in the lateral
tissues, such as the iliotibial band, tensor fascia lata, and gluteus medius.

Lack of trunk rotation – Restrictions in trunk rotators or shoulder extensors. This can cause
overload in the hip musculature, spinal joints, and other trunk rotators.

Lack of hip extension – Caused by tight hip flexors restricting extension, and weak gluteal
muscles. This causes the extensors and rotators of the lumbar spine to become overloaded in
order to compensate for the lack of hip extension.
Lack of shoulder extension – Caused by restrictions in anterior shoulder muscles or poor trunk
rotation

Pelvic Tilting

Anterior pelvic tilt – Position of pelvis is determined by the ASIS, which is pointed anterior
(forward). This is usually associated with hyperlordosis, or hyperextension, of the lumbar spine.
The glutes usually stick out.

Posterior Pelvic tilt – Position of pelvis is determined by the ASIS, which is shifted posteriorly
(back). This is usually associated with hypolordosis, or flexion of the lumbar spine. Belt buckle is
up towards belly button.

Neutral spine – midway balanced point of the spine that requires the least amount of muscular
contractions.