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Cheatography

Posterior Chain Cheat Sheet (DRAFT) by

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.
 

Upper Posterior Chain

Lower Posterior Chain

 

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.