5 Key Points for Structurally Efficient Posture (Lateral View)

What is an  Ideal Posture

WHAT IS AN  EFFICIENT POSTURE

 An efficient posture is one that promotes stability from a point of effective muscle integration.   When effective postural dynamics are in place, it will center around the 3 pillars of posture.  Those pillars being the pelvic floor, transverse abdominis, and thoracic spine musculature.  When these three pillars work in sync with each other, a biomechanically efficient posture will become present.  To put this in to perspective, posture is simple.  When a body orients its stability around 3 major muscle systems, it leaves room for relaxation in all of the others.  In ideal circumstances, the body will be as stable as a rock, but then flow like water when it needs to.  Posture is efficiency and the 3 pillars are the simple groundwork of what will need to integrate if we can expect to attain homeostatic muscular stability.  

5 KEY POINTS FOR STRUCTURALLY  EFFICIENT POSTURE (LATERAL VIEW)

When the pelvis is intact, the hips are shifted back and the pelvis is rotated into a neutral position. This position enables the pelvic floor and lower abdominals to stabilize the structures within the lumbo-pelvic region.  When the pelvis is in a position which supports the core stabilizers, the transverse abdominis is able to activate. Activating the transverse abdominis is crucial for an optimal posture since it keeps the spine intact, thus preventing lumbo-pelvic hip complex issues. When the TVA contracts properly, the diaphragm is also able to activate correctly, which enables the thoracic spine to go into extension. When the thoracic spine is in extension, the pectorals, lats and subscapularis are in their proper length tension relationships, which enables the shoulders to visibly stack to match the center of gravity.  When everything is stacked and activated correctly, the body has no need to compensate by having the cervical spine (neck) protracted and flexed. Everything within the cervical region becomes completely relaxed.

EFFICIENT POSTURE (LATERAL VIEW) 

1.NEUTRAL NECK

 As a result of having proper structural integration positioning down in the areas below, the cervical spine will now rest in a neutral position. 

2.THORACIC ENGAGEMENT

 The thoracic region of the spine is the fulcrum of all efficient movement in the upper body. When this area is in optimal alignment, it sets the tone stability in the core, scapulae and cervical spine.

3.PELVIC BASE INTACT 

The most crucial element to an efficient posture is the positioning of the pelvis. If we analyze the picture it is clear the pelvis is directly underneath the shoulders, giving a direct base for the upper body to stabilize from.

4.BALANCED SHOULDERS 

When proper thoracic and scapular function are set in place, the shoulder is free to roam around in its instantaneous axis of rotation. This will enable the shoulders to have effective range of motion along with strength and stability.

5.NAVAL RETRACTION

 With effective pelvic positioning, the traverse Abdominis will now effectively integrate the upper and lower body to work as one system.