The 4 Types of Postures and How to Fix Your Posture

The 4 Types of Postures and How to Fix Your Posture

Do you know your posture type? According to recent studies, there are 4 types of posture- and most of us have one (or more) of them. Each type has its own set of problems and requires a different approach when it comes to treatment. In this blog post, we will discuss the 4 types of posture and how you can treat them!

Good posture is important for several reasons. First, it helps to prevent pain and injury. When your spine is properly aligned, the muscles and ligaments around it are able to work more efficiently, which reduces strain on these tissues. Additionally, good posture helps you to breathe more deeply and easily, allowing your lungs to expand fully and increasing the intake of oxygen. 

Furthermore, good posture gives you a sense of confidence and power. When you stand up straight, you project an image of assurance and competence. In contrast, poor posture can make you appear weak and insecure. Finally, good posture helps you to move more efficiently. When your body is in proper alignment, your joints are able to work through their full range of motion, making it easier to walk, run, and perform other activities. Overall, good posture is essential for optimal health and well-being.

The 4 types of postures

1) Kyphotic posture, commonly known as “rounded shoulders,” is characterized by a hunched back and excessive curvature in the thoracic spine. 

To correct this posture, focus on strengthening the muscles in the upper back and stretching tight chest muscles. Stretches such as doorway stretch, clasping your hands overhead and bending your spine either way, cobra stretch are some common ones that may help you achieve muscle lengthening. Using a resistance band to activate your shoulder blade muscles is beneficial in strengthening your upper back. 

2) Lordotic posture, also known as “swayback,” is characterized by an excessive curve in the lumbar spine. 

To correct this posture, focus on strengthening the abdominal and buttock muscles, mainly your hip extensors and abductors and stretching tight hip flexors and adductors. Common ways to activate your abdominal and hip muscles are partial squats, lunges, planks, reverse planks, deadbug etc. Cobra stretch, butterfly stretch, rolling out the front of your thigh are some techniques that may help you reduce tension in your hip flexors and adductors. 

3) Flat back posture, also known as “military” or “straight” posture, is characterized by a lack of curvature in the thoracic and lumbar spine. 

To correct this posture, focus on building strength in the deep stabilizing muscles of the spine and stretching tight chest muscles. Superman exercise, cat/camel, threading the needle are common techniques that may provide better results. 

4) Swayback posture, also known as an “anterior pelvic tilt,” is characterized by a tilted pelvis and excessive curvature in the lumbar spine. To correct this posture, focus on strengthening the glutes and abdominal muscles and stretching tight hip flexors. 

What is normal posture?

Many of us spend our days hunched over desks, staring at screens, and generally not paying much attention to our posture. As a result, it’s not surprising that poor posture has become increasingly common. But what is “normal” posture? And how can we achieve it?

Simply put, normal posture is the position in which your body is best able to support itself. This means that your spine is in alignment, your shoulders are relaxed, and your head is level. You may not always be able to achieve perfect posture, but you can get close by paying attention to your body and making adjustments as needed. For example, if you find yourself slouching, sit up straight and pull your shoulders back. If you’re standing, be sure to distribute your weight evenly on both feet and keep your knees slightly bent. With a little practice, achieving normal posture will become second nature.

Exercise and shoulder pain courtesy of Beacon Physiotherapy

Improve your posture in 2 steps

There are a number of different ways to improve your posture. The first step is to identify which of the above mentioned types of posture do you have and how it may be affecting your health. If you have any pain in your back or neck, it may be due to poor posture. Pay attention to how you sit, stand, and move throughout the day. Are you slouching? Are you hunched over your computer screen? Taking some time to focus on your posture can make a big difference in your overall comfort and well-being.

There are also a few specific posture exercises that can help to improve your posture. These include back-strengthening exercises, such as Superman, and stretching exercises for the chest and shoulders. Incorporating these exercises into your daily routine can help to retrain your muscles and improve your posture over time. For every hour that you spend sitting, it is recommended that you move for about 10-15 minutes. If you are sitting at your desk for too long, stretch periodically to ensure your muscles are taken through the entire range of motion in the opposite direction, follow it up with some relaxing deep breathing exercises. Finally, be sure to wear comfortable shoes that provide support for your feet and ankles. This will help to prevent injuries and keep your spine in alignment. Also, a very effective treatment for bad posture is Physiotherapy.

Physiotherapists use a variety of techniques to help improve posture, such as stretching and strengthening exercises, electrical stimulation, functional dry needling, instrument assisted soft tissue release, joint mobilization techniques that would help achieve results faster. They will also provide advice on how to modify your daily activities to avoid further strain on your muscles. With the help of a Physiotherapist, you can improve your posture and start feeling better quicker. . 

By becoming aware of our posture and taking steps to improve it, you can prevent pain and discomfort and promote overall well-being. Whether it’s through exercise, physiotherapy, or simple adjustments in our daily routines, there are a variety of ways to work towards better posture. Take care of your body and improve your posture today.

If you’d like to find a top physiotherapy clinic near you to help improve your posture just click the find a clinic near me button on this page.

Book Your BACK NECK SHOULDER KNEE ELBOW HIP WRIST FOOT Pain Consult

This appointment is your opportunity to tell us what hurts and discover whether physiotherapy or chiropractic care is a good fit for you! During this session, you will talk with a physiotherapist or chiropractor on a phone call (or online) and create the right care plan specifically for your pain. There is no obligation on this session is to find out whether physiotherapy or chiropractic care can help you getting back to doing the things you love in life.

Frequently Asked Questions

This can vary depending on the individual and the specific posture issues they are working on. It may take weeks or even months of dedicated effort to correct poor posture, but it is worth it for the long-term benefits. Consistency is key in improving posture.

Sleeping on a supportive, comfortable mattress and using a pillow that keeps your spine aligned can help improve your posture while sleeping. It is also important to avoid sleeping in positions that put strain on your muscles, such as lying on your stomach with your neck turned to the side. If necessary, you may want to try using a special neck or back support pillow.

Unfortunately, if left untreated, poor posture can become permanent. This is why it is important to address posture issues and make changes early on. With dedication and determination, it is possible to improve your posture and prevent long-term damage to your muscles and joints.

About Malika Dharani

Malika Dharani has been a Physiotherapist for over 10 years. Born and raised in the busy, bustling city of Mumbai, she graduated from the prestigious Manipal University and immigrated to Calgary to explore the world of Physiotherapy. She moved to the beautiful Town of Tecumseh after she met her husband. She found her passion in treating MSK injuries and went on to add an array of skills to enable her patients live pain free. Her perpetual yearning to understand the complexities of the human body motivates her to stay current and up-to-date with the latest trends in efficiently diagnosing and treating her patients. Her own journey with pelvic floor conditions and battling PCOS led her to become a certified Pelvic Floor Physiotherapist. Her compassion and genuine desire for the betterment of her patients is what sets her apart. She is a huge proponent of Evidence Based Practice, finding the root cause of the injury and treating the individual as a whole. Hands-on approach and providing individualized care to her patients is a big part of her treatment etiquette.

Medical Disclaimer:

The information presented in this blog post is for educational purposes and should not be interpreted as medical advice. If you are seeking medical advice, treatment or a diagnosis, consult with a medical professional such as one suggested on this website. The Clinic Accelerator Inc. and the author of this page are not liable for the associated risks of using or acting upon the information contained in this article.

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