What is your posture type? Have you ever been called "lazy bones"? Do people think you're in the military, always standing at attention? Our posture changes daily depending on what we're doing and how we're holding are body for that day. At Pilates Patio we can do a quick postural analysis to see how you're carrying your body on a particular day. A postural analysis will also help us determine what exercises will benefit you and your body best. While no one fits into a mold and no one is perfect below are some of the more common postures. Most of us have a posture that is combination and variations of the follow postures.

Kyphosis-Lordosis    Flat Back    Sway Back    "Ideal Posture"   


Pilates Patio - kyphosis lordosis

Kyphosis-Lordosis

Characteristics of a kyphotic-lordodic posture are, head forward, hyperextended cervical spine, abducted (protracted) scapula, increased flexion in thoracic spine (kyphosis), hyperextended lumbar spine (lordosis), anteriorly tilted pelvis, flexed hip joint, slightly hyperextended knee joint and plantar flexion in the ankle.
Areas of focus are, thoracic extension, lumbar flexion, upper back extensors and scapular stabilization.
Areas to strengthen are, hamstrings, glutes, obliques and abdominals.
Areas in need of stretching, hip flexors, rectus femoris, pecs and lower back.
Possible modifications when doing pilates, pads under head when supine, pillow or barrel under feet to counteract lordosis when supine (promotes imprint of pelvis), work in imprint as much as possible, table top for legs or legs over an arc barrel to prevent hip flexors from "gripping".

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Pilates Patio - flat back

Flat Back

Characteristics of a flat back posture are, head forward, slightly extended cervical spine,increased flexion in upper thoracic spine, straight lower thoracic spine,, flexed lumbar spine (straight), pelvis tilted posteriorly, extended hip, extended knee joint and plantar flexion in the ankle.
Areas of focus are, thoracic flexion, increasing mobility in spine to restore natural curves in the spine.
Areas to strengthen is the one-joint hip flexors.
Areas in need of stretching are the hamstrings.
Possible modifications when doing pilates are pads under head for supine exercises and work in neutral pelvis.

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Pilates Patio - sway back

Sway Back

Characteristics of a sway back posture are, head forward, extended cervical spine, increased flexion in thoracic spine, posterior displacement of upper trunk (upper part of torso leans back), flexion of lower lumbar (flattening of lower lumbar since extended to start), posteriorly tilted pelvie, hyperextended hip joint, anterior displacement of pelvis, hyperextended knees and neutral ankles.
Areas of focus are, alignment of ribcage over pelvis when sitting.
Areas to strengthen are, one-joint hip flexors, external obliques, upper back extensors and neck flexors.
Areas in need of stretching are hamstrings, internal obliques and low back.
Possible modifications when doing pilates are, pads under head when supine, work in i mprint, flexion to strengthen obliques, progress to neutral pelvis and sit on a pillow or arc barrel to ensure rib cage alignment over pelvis when sitting.

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Pilates Patio - ideal posture

"Ideal Posture"

Characteristics: Considering a lateral view of the plumb line, the plumb line is,
  1. slightly anterior to the lateral malleolus
  2. slightly anterior ot the axis of the knee joint
  3. slightly posterior ot te axis of the hip joint
  4. through bodies of the lumbar vertebrae
  5. through shoulder joint
  6. through bodies of most of the cervical vertebrae
  7. through the external auditory meatus
  8. slightly posterior to the apex of the coronal suture.

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