This is a draft cheat sheet. It is a work in progress and is not finished yet.
P O S T E R I O R C H A I N
The Posterior Chain is the foundation of the body and is comprised of the muscles in the posterior aspect of the human body. |
The posterior chain can be divided into two groups: the upper and lower posterior chain. |
The upper posterior chain acts to maintain the trunks upright position. |
The lower posterior chain acts as the stabiliser for hip and lower limb alignment. |
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Kyphotic Changes
Over activation of the upper traps and the subsequent weakening of the lower traps and rhomboids can promote rounding of the shoulders. |
This in turn forces the pectoral muscles to shorten and tighten. This combination of over-activation, weakness and tightness can lead to postural kyphosis. |
Lordoctic Changes
Lordotic changes often occur as a result of being quad dominant, which can be caused by being in a seated position for extended periods of time. Quad dominance forces the hips to be in flexion which then switches off the glutes and activiates the hip flexors. |
Over time, this causes strength in the glutes to diminsh which can cause two problems: |
(1) the spine is moved into a lordoctic position by the hip flexors pulling the pelvis into anterior tilt due to lack of glute based hip extension. |
(2) over activation of the hamstrings and lower back muscles to compensate for the lack of glute hip extension subsequently causing lower back pain. |
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