hm.. må begynne seriøst på å tenke på å forbedre min swayback nå...
litt lesing må til..
http://www.bayareapowerclub.com/Articles/neanderthal%20no%20more.htm
yupp til høgre der - slik ser jeg ut.
det skal forbedres!
her er hva som stemmer med min situasjon foreløpig:
- The core and glutes are inhibited; the hip flexors, hamstrings and erector spinae are overactive. This results in anterior pelvic tilt and exaggerated lordosis (swayback).
- Weakness of the core is also implicated in that it essentially allows the torso to descend and its mass to move anteriorly (or forward). As this occurs, the scapula moves up and outward (wing) around the rib cage, the clavicle is pressed to the first rib, the humerus internally rotates, and the head comes forward so that the body can continue to function in this modified position.
yes, skummelt, men sant!
- Potential head forward posture manifestations: headaches, excessive dry mouth (over-reliance on breathing through the mouth), difficulty swallowing,
anterior and posterior neck tightness, and irritation along the medial scapular border.
Potential lower body manifestations: low back pain, disc injuries,
sciatica/radiating pain from the low back into the legs/feet, decreased low body power and strength production, lateral knee pain, medial collateral ligament tears/sprains, anterior cruciate ligament tears/sprains, excessive pronation of the foot (flat feet), ankle sprains, hamstring/lower back strains, sacroiliac joint dysfunction,
piriformis syndrome, pain in the forefoot (metatarsalgia), bunions, and plantar fasciitis. Oh yeah, let's not forget the ever-popular incontinence.
Upper Body: Hypertonic/Shortened/Overactive
1. Pectoralis Major: glenohumeral extension (sternal fibers only), flexion (clavicular fibers only), horizontal adduction, internal rotation, adduction (sternal only, when below 90° of abduction), and abduction (clavicular only, after 90° abduction or more).2. Latissimus Dorsi: glenohumeral extension, adduction, internal rotation, and horizontal abduction; scapular depression, retraction, downward rotation, and posterior tilt.
3. Teres Major: glenohumeral extension, internal rotation, and adduction.4. Anterior Deltoid: glenohumeral abduction, flexion, horizontal adduction, and internal rotation.5. Subscapularis: glenohumeral internal rotation, adduction, extension, and stabilization.6. Upper Trapezius: scapular elevation, upward rotation, and retraction (in certain positions); head/neck extension.7. Levator Scapulae: scapular elevation (duh), retraction, downward rotation, and anterior tilt.8. Sternocleidomastoid: head/neck flexion, contralateral rotation, ipsilateral flexion.9. Pectoralis Minor: scapular protraction, downward rotation, depression, and anterior tilt.
10. The Suboccipitals (Rectus Capitis Posterior Major, Rectus Capitis Posterior Minor, Obliquus capitis inferior, and Obliquus capitis superior): head/neck extension and ipsilateral flexion and/or rotationog hemmelekse:
Your Homework Assignment
And you thought poor posture wouldn’t affect your training! In Part II, we'll highlight several postural assessments and functional tests you can perform to give yourself a better idea of your structural flaws.
In the meantime, your homework assignment for the next week is to have someone take full body (head to toe) pictures of your normal standing posture from both sides and the front and back (preferably in just your underwear).
Don't chicken out! You absolutely have to take pictures of yourself to get an idea of how you stand (pun intended). You can also do this in front of a mirror, but it’s usually less effective because you'll want to fix your posture or subconsciously try to improve it. Moreover, it’s damn hard to take photos of your own back! Anyway, be sure to get those photos taken so that we can hit the ground running next week!
må visst ta bilder da - men spørs om jeg tør poste. sørgelige greier!
her er hva jeg fant ut - har ikke tatt bilder enå - men vet godt hva som er problemet:
illustrasjonsfoto:
Client exhibits classic exaggeration of the double S-curve posture. Forward head posture and chin protraction are evident. Rounded shoulders combined with an exaggerated kyphosis are apparent in the upper thoracic region. Significant anterior pelvic tilt with a concomitant increase in lumbar lordosis is also evident in the lumbo-pelvic region. Obviously, given his excessive anterior pelvic tilt, a lot of work needs to be done on strengthening the core and loosening up the hip flexors, hamstrings, and erector spinae as well.mye arbeid som må gjøres!
Specific strengthening of the scapular retractors and depressors is needed, coupled with concomitant lengthening of the internal rotators (pectoralis major, latissimus dorsi, teres major, anterior deltoid and subscapularis) and scapular elevators (upper trapezius and levator scapulae). The forward head posture should be addressed using activation work for the deep neck flexors, coupled with stretching of the suboccipitals and sternocleidomastoid (SCM) (and the levator scapulae, as noted earlier).The program outlined below is designed to keep your current strength levels intact while correcting the muscle imbalances holding back your strength and physique. We have two primary goals:
1) Hit the global muscles hard and heavy with a four-day per week program.
2) Hit the local muscles daily (or at the very least on off days) to take advantage of the motor learning effects produced by frequent, low-intensity training.What are "global" and "local" muscles? Local muscles (also known as the deep muscular system) are extremely important when we're discussing posture improvements. The primary roles of the deep muscular system are motor control, segmental stabilization, and fine-tuning of movements.
On the flip side, you have the global (or superficial) muscle system. The primary role of the superficial muscle system is to produce movement, power, and torque. As a general rule, when you have significant postural issues, your global or superficial system is overactive and the deeper system is inhibited or weak.
Think about it like this: if you're always training chest and you never work your back, eventually your posture is going to go down the drain; that's just a given. Beyond that, however, your body is also going to halt any further progress with regards to your chest training until you bring up the muscle imbalance.
ikke rart benken min gikk så mye opp på forrige program!
det står et treningsprogram på linken og med mange bra øvelser som sikkert mange kan dra nytte av... se linken!
nederst på siden!
http://www.bayareapowerclub.com/Articles/neanderthal%20no%20more.htmskal lese og lære - og så starter jeg med øvelser som kan forbedre holdningen min så snart som mulig..
