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How to Implement Posture Correction into a Client’s Program

How to Implement Posture Correction into a Client’s Program

A very common health problem among Americans is poor posture, which can lead to numerous other health issues, including back and neck pain, headaches, and muscle imbalances. Bad posture may occur due to an illness, an injury, or genetics, but often, it is due to weak muscles or increased sedentary activities.

Personal trainers may notice many older clients have poor posture as they lose muscle strength and flexibility, however, poor posture can occur at any age. According to the National Institute of Health, over 80% of all Americans have experienced poor posture-related issues during their lifetime.

There are many different types of posture and ways to correct posture as a personal trainer.

Five Types of Posture

  1. Healthy Posture: Good standing posture involves the body aligning so that the body maintains a natural spinal curve, relaxed shoulders, and weight evenly distributed between both feet.
  2. Kyphosis: Refers to an excessive outward curvature of the spine, which leads to a rounded and hunched back. Kyphosis increases tension in the pectoralis major, subclavius, and pectoralis minor. The muscles of the back, shoulders and upper back, including the trapezius, latissimus dorsi, and rhomboids are weakened.
  3. Flat Back: Those who have a flat back have a reduced curvature of the lower back, causing a flatter appearance. Those with flat backs have abdominal muscles and hamstrings that are too tight, while muscles on the back of the spine are too weak.
  4. Swayback or Lordosis: Swayback is a condition characterized by an exaggerated inward curve of the lumbar spine. The pelvis tilts forward, and the lower back arches more than normal. The muscles that are too tight are the trunk extensors, the erector spinae, and the quadratus lumborum. The abdominal muscles tend to be weak.
  5. Forward Head: This posture occurs when the head juts forward in relation to the shoulders. This is very common for people with prolonged electronic device usage. The cervical flexor muscles, rhomboids, and serratus anterior tend to be weak, while the sternocleidomastoid and scalenus anterior tend to be tight.

Posture

Take Away

When helping a client improve their posture, it is important to implement exercises that strengthen and stabilize the joints and muscles that are responsible for holding your body upright. These muscles and joints include the core, spine, hips, and glutes. It is essential to work on strengthening weak muscles and stretching the tighter ones to improve overall posture.

Some great overall stretches to include in programs for those with poor posture are the child’s pose, cat-cow, hip flexor stretch, pigeon’s pose, and the downward-facing dog. Some great overall exercises include the high plank, supermans, and glute bridges.

The personal training industry is increasing, as many people need help reaching their fitness goals. If you are interested in becoming a personal trainer or need to renew your current certification we are here to help.

At IFTA, we offer a variety of Fitness Certifications, renewals, and CECs accepted at many fitness certifying companies. Visit the links or explore our website for more information.

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