Fix Posture
Corrective Training for Posture Improvement
Stand Tall and Proud.
With the rise of sit-down office work, sedentary lifestyles, and widespread use of phones and computers, many are experiencing postural distortions that become more noticeable over time. This can lead to lack of confidence, pain or discomfort in the legs or back, and difficulty playing sports or weight training with proper technique. WHAT ARE POSTURAL DISTORTIONS?
Postural distortions are examples of altered reciprocal inhibition.
What is reciprocal inhibition?
Every muscle in the body is paired with one or many that perform the opposite function. Biceps and Triceps are a good example, with Biceps flexing the arm at the elbow, and Triceps extending the arm at the elbow.
When a person experiences long periods of sitting, looking down at phones or computers, or a variety of other environmental influences, one muscle will become stronger and tighter, and the other will become stretched and looser. The tug-of-war between these two muscles starts to become skewed to one side leading to one overactive muscle and one underactive muscle.
This leads to some of the following distortions:
KNEE VALGUS
Overactive Muscles: Adductors, TFL, vastus lateralis, and lateral gastrocnemius.
Underactive Muscles: Gluteus medius/maximus, VMO, medial gastrocnemius, tibialis anterior/posterior, and core stabilizers.
ANTERIOR PELVIC TILT
Overactive Muscles: Hip flexors (e.g., iliopsoas, rectus femoris), lumbar extensors (e.g., erector spinae).
Underactive Muscles: Glutes (maximus and medius), hamstrings, and core (especially transverse abdominis).
FORWARD HEAD POSTURE
Overactive Muscles: Sternocleidomastoid, upper trapezius, levator scapulae, suboccipitals, and pectorals.
Underactive Muscles: Deep cervical flexors, rhomboids, and lower trapezius..
PROGRAM STRUCTURE
1. Posture assessment: We assess your posture using tests such as the overhead squat assessment, single-leg squat, pushing test, and pulling test. From this we will determine your postural distortion.
2. Stretching portion: Using only the floor, wall, and doorway, you will learn stretches specific to your distortion that help to stretch overactive muscles.
3. Strength training: Using cables, barbells, and dumbells, you will learn exercises specific to your distortion that help to strengthen underactive muscles.
4. Plan Creation: We’ll design a plan using stretches and strength exercises that fit within your lifestyle, are quick and easy to complete, and will provide you timely relief.
This class is designed as a one-off course. After a 1-hour session, clients will have the knowledge of their own postural distortion and tools to address it independently.
Our goal is to give people agency over their body and combat negative side effects of modern technology.
Your Path to Good Posture Starts Here.