Equal muscle tone in main postural muscles = optimal balance
Weak lower abs , upper back. Common in all ages
Weak back, Abs
Common in elderly with walkers
Over arched lower back and over rounded in upper back. Weak lower abs, certain butt muscles and upper back
Healthy head, shoulder, spine, rib and pelvic alignment. Sitting on pelvis aka "rocking chair". Note, sitting with your hips higher than your knees can help mitigate tension on lower back via slack given to tight posterior leg muscles such as adductors and hamstrings.
Rounded back, decreases respiratory function and increases shoulder and neck tension. A tilted pelvis (commonly assisted with a poor chair angle) while sitting on tailbone and legs decreases circulation, & creates unhealthy muscle, joint, ligament, nerve and disc pressure.
Human beings have a variety of reasons as to why they succumb to poor posture and can't move properly. The most common is a lack of exercise, excessive and poor sitting and being overweight. All of which tends to migrate the pelvis forwards and naturally rounds ones back to maintain balance.
Other factors include, genetics, being taller than average, repetitive sports such as playing tennis, golf without proper cross training, sitting jobs, depression, insecurities, improper exercise routine & more.
These reasons lead to rotational, lateral and front to back static and movement dysfunctions. Ultimately this leads to unwanted muscular tension, decreased performance and eventual injury. For example, about 90% of the population is right handed and right footed which leads to a dropped right shoulder and a right foot that toes out too much, especially those that play sports. This leads to myriad of functional limitations and imbalances throughout the body.
Many people spend a lot of time stretching and strengthening particular muscles but are not taught how muscles interact with the rest of the body. Most clinicians attempting to help people do not fully understand the root dysfunction and provide band aid techniques that waste money, time or are only temporary solutions. You can stretch and strengthen all day long certain body areas but if you don't focus on the causes you will keep chasing symptoms and never be liberated from dysfunction.
For example tight calves decreases ones ability to squat correctly. Notice in the above left two pictures how the model shows how one must excessively bend at their how back to squat or simply pick something up. A person would have to pick on a toe, foot, ankle, knee, hip or lower back joint to achieve the necessary movement.
Correct stretching and strengthening of particular muscle systems improve performance as a whole.
Notice in the above picture to the right how tight posterior inner thigh muscles (Adductors) & back of thigh (Hamstrings) muscles force one to bend more at their back thus putting unhealthy stress on spinal structures. They have to bend a lot more through their back to pick up something. Simply stretching hamstrings isn't likely going to improve this much, yet patients and clients are prescribed this advice over and over. Strength training butt, back, abdominal muscles. As well as, observing overall postural habits and gait are more likely the culprit. Sight of pain or perceived problem is rarely where problem is created.
Many people want to reduce falls and be stronger. I trained eye can predict where you are lacking flexibility, strength and function. People who lack balance will usually decrease stride length, widen their stance and often walk with their toes pointed out. That is why one's gait can be linked to how long they live.
Risk of falls, and major joint injuries are more likely associated with poor gait. We are creatures of habit and thus create learned patterns of movement whether they are good for us or not. Part of improving function is recognizing pathological movements and consciously changing them through better understanding. Therefore, it is not enough to adequately mobilize and strengthen gait muscles. Practicing better stance and gait is an essential component to reduce falls, joint injuries and improve performance.
Once a person accepts this and is willing to change, then proper flexibility and strengthening of feet, ankles, legs, hips and back can make big differences. Then one can naturally stand more upright and walk with their feet straighter and closer. This creates natural sway that tones and maintains joint mobility while improving efficiency. Overall it enhances better stability and movement. It is never too late to improve.
My focus is on quickly determining what specific program will work for you. I then immediately start you on the fastest track for change. Typically, within 3 hours I drill down enough to create a program that addresses your goals, symptoms & causes. Sessions usually last 1 hour at a 1-3 times per week basis. Session cost ranges from $40 - 60 per hour.