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Identifying Postural Imbalances and How to Fix Them

Identifying Postural Imbalances and How to Fix Them

Connor Gray, CPT

In our modern society, poor posture is very present among many people. Poor posture can be prominent because of a variety of different factors, which can include being sedentary and starting at a computer all day at work, constantly looking at our phones, carrying heavier objects on one side of your body, but it’s easy to correct these muscular imbalances. Some of the common posture imbalances can include an anterior pelvic tilt, rounded shoulders, hunched back, and a flat back.

An anterior pelvic tilt can be described as the pelvis, which is the primary attachment for you back, thighs, and abdominal muscles, being tilted forward and down. If you look from a side view, your pelvis will be lower than your back. This tilt can cause other muscle imbalances in your body like the hip flexors being tightened and shortened, the lower back muscles shorten, weak hamstrings, glutes, and core.

Some simple, easy to do at home exercises you can do to help strengthen your hip flexors, lower back, and core, and help correct an anterior pelvic tilt can include planks, glute bridges, dead bugs, bird dogs, and among many others.

Another common imbalance is rounded shoulders and a hunched back. If you look at yourself in the mirror from a side view and see your shoulders rolled forward, you have rounded shoulders, which can also lead to a hunched back. This imbalance is typical among people that have tight chest muscles and abdominals.

Correcting rounded shoulders can include many different exercises and stretches. First and foremost, the upper back muscles (trapezius, deltoids, rhomboideus, latissimus dorsi) need to be strengthened. Exercises that can be done to help with this imbalance can include wall slides, rows, band pull arts, cat/cow stretch, pull-ups, and foam rolling your back.

Postural imbalances can occur without even realizing and are extremely important to correct. If they go untreated, they can lead to pain in the body, injuries, and many other issues with your health.

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