The Ideal Posture
The following image shows the typical posture of someone with an ideal alignment.
Certificate IV in Fitness
Ideal versus Faulty Posture
Ideal versus Faulty Posture
Ideal Posture
Head is held erect.
Body part
Head
Postural Faults
Head forward.
Head tilted or turned to one side.
Chin is up and forward.
Shoulders are level and even in
side and front view.
Shoulders
One shoulder higher than the other.
Both shoulders up.
One or both shoulders rolling
forward.
Shoulder blades lie flat against the
back, approx. 10 - 12 cm apart.
Arms hang relaxed at the sides with
the palms of the hands facing
toward the body.
Shoulder blades pulled back too
hard.
Shoulder blades too far apart.
Shoulder blades winged/standing out
from the rib cage.
Arms
Arms stiff forward, backward or out
from the body.
Palms face backward.
Elbows are slightly bent.
Chest is slightly up and forward with
correct spinal alignment.
Chest, Trunk Depressed chest, 'hollow-chest' or
'caved-in'.
and
Chest lifted and held too high, with
Abdomen
increased arching of the back.
Abdominals should be flat.
Uneven/unbalanced rib position on
either side.
Lower ribs flaring out or protruding.
Entire abdomen protrudes.
Lower part of the abdomen
protrudes, while the upper part is
pulled in.
Lateral view:
The spine has natural curves:


Spine
convex in Cervical and
Lumbar spine;
concave in Thoracic and
Sacral spine.
Lateral view:
Kyphosis or Rounded Back:
increased curve in the Thoracic
spine (upper back) and a forward
head position.
Sway-back or Flat back: a
reduced/flattened Lumbar spine
(lower back) and tilted back/down
pelvis.
Posterior view:
The spine does not excessively
curve to the left or right side.
Posterior view:
Scoliosis:



Lateral view:
The pelvis is balanced and level,
not tilted forward or backward.
Pelvis and
Hips
an increased lateral/side
curve;
increased curve to one side
(C-curve);
increased curve to both sides
(S-curve, first left then right or
first right then left).
Lateral view:
Anterior Pelvic Tilt, often with an
increased Lumbar curve.
Excessive Posterior Pelvic Tilt with a
flat back.
Posterior view:
The hips are level and the body
weight is evenly distributed.
Legs are straight up and down.
Posterior view:
One hip is higher than the other
(Lateral Pelvic Tilt). The hips are
rotated, so that one is further forward
than the other.
Legs and
Knees
Kneecaps face forward when the
feet are in a neutral position.
In a lateral view, knees are straight;
neither bent forward or hyper
extending backward.
The longitudinal arch has a halfdomed shape.
When walking, the feet are parallel
and the weight is transferred from
the heel along the outer border to
the ball of the foot.
When running, the feet are parallel
or toe in slightly.
The weight is on the balls of the feet
and toes.
The toes point out slightly.
The toes are straight and extend
forward in line with the foot.
Knees touch when feet are apart
(Knock knees).
Knees are apart when feet touch
(Bowlegs).
Knee curves slightly backward
(Hyper extended knee).
Knee bends slightly forward, not
completely straight (Flexed knee).
Kneecaps face slightly inward or
outward.
Feet and
Toes
Loss of the longitudinal arch, casing
'Flat feet'.
Weight transferred on the inside of
the foot, causing the ankle to 'roll in'
(Pronation).
Weight transferred on the outside of
the foot, causing the ankle to 'roll out'
(Supination).
Toeing-out when standing or walking
(Slue-footed).
Toeing-in when standing or walking
(Pigeon-footed).
Weight resting on the tips of the
toes, because the toes bend up at
the first and down at the middle
joints (Hammer toes).
The big toe slants inward towards
the midline of the foot (Bunion or
Hallux Valgus).
Four types of postural alignment
Many people do not have an ideal posture. There are four types of postural alignment that
deviate from the ideal alignment, which we often encounter. They are known as: ‘Kyphosis’,
‘Lordosis’, ‘Sway back’ and ‘Flat back’.
Kyphosis
Kyphosis is usually associated with an increase curve of the thoracic spine. Along with this,
a slightly posterior pelvic tilt is seen along with a reduced lumber curve and a forward head
position. The client will show a hunched over posture with a depressed chest.
Lordosis
We speak of Lordosis when there is an increased curve in the lumbar spine of lower back.
Often there is also an increased pelvic tilt. The client will show a posture in which the
stomach and head are pushed forward.
The following image shows the typical posture of someone with an increased Thorax
(Kyphosis) and an hyper extended lower back (Lordosis).
Sway back
A Sway back posture can be seen with a neutral or posterior pelvic tilt with the hip almost
rolled upward to the front. The client shows a relaxed posture, leaning backwards with the
upper body.
The following image shows the typical posture of someone with a Sway back posture.
Flat back
A Flat back is when very little or no lumbar curve is present. There will pretty much always
be a posterior pelvic tilt of in a neutral position. Occasionally due to the position of the hip it
can be difficult to fully straighten the knees when standing.
The following image shows the typical posture of someone with a Flat back posture.
Military type
Although this posture is not one of the four main types of postural alignment, the Military type
posture can occasionally be observed.
It is characterised by an increased curve in the lumbar spine of lower back and an anterior
pelvic tilt.
The client shows a posture in which the chest is pushed forward.
The following image shows the typical posture of someone with a military type posture.
Certificate IV in Fitness
Analysis and Training Tips for Postural Variances
Analysis and Training Tips for Postural Variances
Observation
Body
Position
Kyphosis
Thoracic
(hunched over and spine flexion
possible
depressed chest)
Muscles
shortened/tight:
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
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Internal oblique
Shoulder
adductors
Pectoralis minor
Intercostals
Training Tips
suggested stretching:

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
Neck extensors
Pectoralis minor
Shoulder
adductors
internal rotators
lengthened/weak:



Thoracic spine
extensors
Middle Trapezius
Lower Trapezius
suggested strengthening:




Thoracic spine
extensors
Middle Trapezius
Lower Trapezius
Rhomboids
Prescribe deep breathing
exercises to help stretch
the intercostals.
If any pain occurs, refer to
medical practitioner.
Lordosis
Increased
curve of the
Lumbar
spine
shortened/tight:
Anterior tilt
(forward) of
the Pelvis
lengthened/weak:

Lower back
Erector spinae
suggested stretching:


Hip joint
flexion
suggested strengthening:

Abdominals,
especially
External Oblique
and lower Rectus
Abdominis
shortened/tight:


Lumbar
spine
position,
depends on
position of
upper trunk
Upper anterior
abdominals,
especially upper
Rectus and
external oblique
lengthened/weak:

Abdominals
Hip extensors
Teach pelvic awareness
and stabilisation
Instruct in proper body
alignment.
If pain occurs, refer to a
health professional.
Hip extensors
shortened/tight:



Hip flexors
lengthened/weak:
Sway-back
(Pelvis forward,
upper trunk
backward)
Lower back
muscles
Hip flexors
suggested stretching:


Intercostals
upper abdominals
suggested strengthening:


Lower abdominals
external oblique
Lower anterior
Instruct in proper body
abdominals,
alignment.
especially external
oblique
Pelvis
posterior tilt
(backward)
shortened/tight:
Hip joint
extension
lengthened/weak:

Hip extensors
suggested stretching:

suggested strengthening:

Hip flexors

Flat-back
Lumbar
spine
flattened
(reduced
curve)
Hamstrings (upper
fibres)
shortened/tight:

Rectus Abdominis
Hip flexors, if
weak, however,
avoid double legraising exercises,
due to potential
strain on lower
back.
If the lower back is weak,
then tilt pelvis forward,
bringing the low back into
an anterior curve.
lengthened/weak:

Low back Erector
spinae
Pelvis
posterior tilt
(backward)
Avoid prone
hyperextension, because
it increases posterior
pelvic tilt and stretches hip
flexors.
Instruct in proper body
alignment.
If the back is painful, then
refer to a medical
practitioner.
Hip
extension
shortened/tight:

Hip extensors
lengthened/weak:

Slight left CCurve
(Thoracolumbar
scoliosis)
Note: affected
muscles and
training tips will be
opposite for a right
C-curve
Hip flexors
Lateral
shortened/tight:
flexion of the
spine in a ‘C’
 Right lateral trunk
shape
muscles
lengthened/weak:

Left lateral trunk
muscles
suggested stretching:

Hamstrings
suggested strengthening:

Hip flexors
suggested stretching:

Right lateral trunk
muscles, if short
suggested strengthening:

Left lateral trunk
Be aware of lateral pelvic
tilt.
Correct faulty habits and
contributing factors.
shortened/tight:

Left Psoas major
suggested strengthening:

Right Iliopsoas
lengthened/weak:

Elevated or
Raised Right Hip
(Hip Hiking),
Lateral
pelvic tilt
Right Psoas major
shortened/tight:

Note: affected
muscles and
training tips will be
opposite for an
elevated or Raised
Left Hip



Right lateral trunk
muscles
Left hip abductors
Fascia lata
Right hip
adductors
suggested stretching:

Right lateral trunk
muscles
suggested strengthening:

Left lateral trunk
muscles
lengthened/weak:
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
Daily postural corrections:
Left lateral trunk
muscles
Right hip
abductors,
especially Gluteus
medius
Left hip adductors


Stand with weight
evenly distributed
over both feet, with
pelvis level
Avoid standing
with weight on one
leg
Note: Low back pain is a common painful condition that is associated with imbalance of
anteroposterior trunk and hip joint muscles.
An unbalanced/incorrect posture
The following images show postures which are unbalanced/incorrect.
An unbalanced/incorrect posture
Certificate IV in Fitness
Analysis and Training Tips for Faulty Head, Shoulder, Leg, Knee and Foot
Positions
Analysis and Training Tips for Faulty Head, Shoulder, Leg, Knee and Foot Positions
Observation
Head forward
Neck hyperextended (chin
forward)
Muscles
shortened/tight:



Neck extensors
Upper Trapezius
Levator
Training Tips
suggested stretching:




Neck extensors
Pectoralis minor
Shoulder adductors
internal rotators
lengthened/weak:
suggested strengthening:

Neck flexors




Flexors
Thoracic spine extensors
Middle Trapezius
Lower Trapezius
Prescribe deep breathing exercises
to help stretch the intercostals.
If any pain occurs, refer to medical
practitioner.
Shoulders
shortened/tight:
forward
Scapulae abducted
 Pectoralis minor
and (usually)
 Upper Trapezius
raised
lengthened/weak:



Serratus anterior
Middle Trapezius
Lower Trapezius
suggested stretching:




Neck extensors
Pectoralis minor
Shoulder adductors
internal rotators
suggested strengthening:





Flexors
Thoracic spine extensors
Middle Trapezius
Lower Trapezius
Serratus anterior
Prescribe deep breathing exercises
to help stretch the intercostals.
If any pain occurs, refer to medical
practitioner.
Bowlegs
shortened/tight:



Hip medial rotators
Quadriceps
Foot inverters
suggested strengthening:

Hip lateral rotators
Exercise for overall correction of
foot, knee, and hip positions.
lengthened/weak:
Avoid knee hyperextension.



Medially rotated
femur
Hip lateral rotators
Popliteus
Tibialis posterior and
long toe flexors
shortened/tight:

Hip medial rotators
lengthened/weak:
suggested stretching:

Hip medial rotators
suggested strengthening:

Knock-knee
(Genu valgum)
Hip lateral rotators
shortened/tight:



Hip lateral rotators
Refer to a Health Professional
Fascia lata
Lateral knee joint
structures
lengthened/weak:

Hyper-extended
knee
Medial knee joint
structures
shortened/tight:

Quadriceps
suggested strengthening:


hamstrings
Gastrocnemius
lengthened/weak:
Avoid knee hyperextension


Flexed knee
Popliteus
Hamstrings at knee
shortened/tight:



Popliteus
Hamstrings at knee
Gastrocnemius
suggested stretching:


Hamstrings
Gastrocnemius
suggested strengthening:
lengthened/weak:


Quadriceps group
Quadriceps
Pronation
shortened/tight:
(foot rolling inward)
 Peroneals and toe
extensors
suggested strengthening:

Inverters
Refer to a Health Professional.
lengthened/weak:

Tibialis posterior and
long toe flexors
Overall correction of posture of feet
and knees.
Instructions in proper standing and
walking
Develop Proprioception
Supination
(foot rolling
outwards)
shortened/tight:
suggested strengthening:

Tibials
lengthened/weak:

Peroneals

Peroneals
Develop Proprioception
Refer to a Health Professional
Note: Refer to a Health Professional, if at anytime the client is seen to have structural
concerns.