POSTURAL ASSESSMENT

POSTURE TIGHT MUSCLES STRETCHING EXERCISES WEAK MUSCLES STRENGTHENING EXERCISES

SCM * rotation / lift chin (clavicular) SCM * press forehead into hands
FORWARD HEAD NECK EXTENSORS * rotation / drop chin (sternal) NECK FLEXORS * press crown into clasped hands
* press temple into hand
UPPER TRAPS * lateral flexion / drop chin /grab wrist

ELEVATED LEVATOR SCAP * rotation / drop chin / grab wrist MIDDLE / * wide-grip barbell row
SHOULDERS LOWER TRAPS * sitting cable bar row

PEC MAJOR * shoulder horiz abduction MIDDLE / * wide-grip barbell row

* shoulder lateral flexion LOWER TRAPS * sitting cable bar row
KYPHOSIS * supine ball pec stretch
(protracted shoulders)
LATS * reverse-grip hanging bar stretch RHOMBOIDS * reverse crossover flye
* trunk lateral flexion * reverse pec-dec flye
* overhead wrist pull * long bar rear pulldown
* v-bar sitting row
 POSTURE TIGHT MUSCLES STRETCHING EXERCISES WEAK MUSCLES STRENGTHENING EXERCISES
TFL / ITB * sitting spinal twist GLUTEALS / * lunge
* roller MFR HAMSTRINGS * straight-leg deadlift
SWAYBACK * bench step-up
(arms fall forward) * squat
ILIOPSOAS * supine pelvic raise * unilateral leg press
* cobra * kickbacks
* kneeling pelvic raise * glute-ham machine
* hip flexor stretch * lateral leg raises
* abduction machine
* donkey kicks
* lying leg curl
* sitting leg curl
* kneeling leg curl
* good-mornings

ILIOPSOAS * supine pelvic raise ABDOMINALS * leg raises

* cobra * crunch
LORDOSIS * kneeling pelvic raise * bicycles
(anterior pelvic tilt / * hip flexor stretch
arched lower back) GLUTEALS * lunge
ERECTOR SPINAE * ball prone stretch * straight-leg deadlift
* knees-to-chest stretch * bench step-up
* single-leg crossover stretch * squat
* cat stretch * unilateral leg press
* child's pose * kickbacks
* glute-ham machine
* lateral leg raises
* abduction machine
* donkey kicks
 POSTURE TIGHT MUSCLES STRETCHING EXERCISES WEAK MUSCLES STRENGTHENING EXERCISES
ABDOMINALS * cobra ILIOPSOAS * adducted situps
* overhead arm stretch * leg raises
FLATBACK
(posterior pelvic tilt / GLUTEALS * single-leg crossover stretch ERECTOR SPINAE * ball pelvic thrusts
rounded lower back) * prone hyperextension
HAMSTRINGS * elastic band long sit * lateral hyperextension
* corner wall stretch * good-mornings
* standing str
* standing elastic band stretch * superman
* elevated leg stretch * bent-legged deadlifts

TFL / ITB * sitting spinal twist GLUTEALS / * lunge

* roller MFR HAMSTRINGS * straight-leg deadlift
WEIGHT-SHIFTING * bench step-up
ADDUCTORS * standing groin twist * squat
* squat * unilateral leg press
* wall adduction stretch * kickbacks
* sitting groin stretch * glute-ham machine
* lateral leg raises
PIRIFORMIS * single-leg crossover stretch * abduction machine
* roller MFR * donkey kicks
* lying leg curl
* sitting leg curl
* kneeling leg curl
* good-mornings
 POSTURE TIGHT MUSCLES STRETCHING EXERCISES WEAK MUSCLES STRENGTHENING EXERCISES
GENU VALGUS ADDUCTORS * standing groin twist ABDUCTORS * abduction machine
(knock knees) * squat * narrow leg press
* wall abduction stretch * narrow squat
* sitting groin stretch

TFL / ITB * sitting spinal twist ADDUCTORS * wide squat

* roller MFR * ball leg squeezes
GENU VARUS * lateral adductor leg raises
(bow legged) PIRIFORMIS * single-leg crossover stretch * wide leg press
* roller MFR * adductor machine

HAMSTRINGS * wide squat

* straight-legged deadlift
* straight-legged hyperextension
* lying leg curl
* sitting leg curl
* kneeling leg curl
* lunges
* supine ball leg curls
 POSTURE TIGHT MUSCLES STRETCHING EXERCISES WEAK MUSCLES STRENGTHENING EXERCISES
PERONEALS * roller MFR TIBIALIS ANTERIOR * dorsi flexion
PRONATION
(feet turn out) CALVES * step heel drop
* runner stretch
* roller MFR

CALVES * step heel drop ILIOPSOAS * adducted situps

ELEVATED HEELS * runner stretch * leg raises
* roller MFR
ERECTOR SPINAE * ball pelvic thrusts
* prone hyperextension
* lateral hyperextension
* good-mornings
* superman
* bent-legged deadlifts