What is Flat-Back Posture?
Understanding Flat-Back and How Pilates Exercises Can Improve It
Sep 30, 2009
The term flat-back is used to describe a faulty posture where the spine appears straight: it is lacking the normal curves of a healthy spine. A person who has flat-back posture has a forward head, or excessive extension of the cervical spine. He has increased flexion of the upper portion of the thoracic spine while the lower portion of the thoracic spine is straight. His lumbar spine is flexed. As a result, his pelvis is tilted backward and his hip joints are extended. His knees may be extended as well.
The Muscles Affected by Flat-Back Posture
People who have flat-back posture often have strong abdominal muscles. However, the positioning of the pelvis indicates that the hip flexors are weak. The hamstrings are tight as well, pulling the pelvis into a posterior tilt. Weak neck flexors and tight neck extensors contribute to a forward head.
Pilates Exercises Can Improve Posture
In general, a Pilates instructor working with a client who has flat-back will aim to restore the natural curves of the spine. First and foremost, she will choose exercises to increase mobility of the spine. Spinal Rotation, Cat Stretch, Saw, Spine Twist, Side Bend, and Rolling Like a Ball Prep are all mat exercises that she might select to move the spine in different planes of motion and facilitate its mobility.
The client will benefit from working in thoracic flexion foremost, but he will also benefit from working in thoracic extension. Ab Prep, Hundred with the feet down, and the Half Roll Up are good beginning exercises to work thoracic flexion. Breast Stroke Preps and Swan Dive will help develop the muscles that extend the upper thoracic spine.
The One Leg Circle will strengthen the hip flexors. Knee Stretches on the Reformer and Footwork using light springs on the Stability Chair will work the hip flexors as well. Hamstrings can be stretched via Ballet Stretches on the Cadillac.
A Person with Flat-Back Will Benefit from Pilates Props and Exercise Modifications
A Pilates trainer will work a flat-back client in neutral as much as possible. When performing exercises on his back, then, the client will have a pad placed under his head. When performing sitting exercises, he will need to sit on a pillow or raised platform to ensure correct positioning. Careful positioning will ensure that the body is relaxed and properly aligned when exercise commences. This enables the exerciser to reap maximum benefit from each exercise.
The Benefit of a Pilates Workout
Pilates instructors will conduct a quick Postural Assessment upon meeting a new client. This assessment will serve as a guide, indicating which exercises will most benefit him. Once the trainer has had a chance to introduce her client to the proper exercises, his posture will improve. Proper posture means increased spinal mobility and movement, with little stress or strain on the muscle joints.
Readers may also be interested in How Pilates Can Improve Your Posture, What is Kyphosis-Lordosis?, What is Sway-Back Posture? and Don't Get Bogged Down in Methods.
 |
