驼背与运动

jacky

Swayback Posture: Exercise Program Goals

Specific exercises for swayback posture should include movements that achieve the following:

• Increase mobility at the hips, specifically hip flexion.
• Increase strength of the gluteus maximus.
• Decrease length of the external obliques and reduce dominance of the rectus abdominis.
• Strengthen the short hip flexors (psoas).
  

For best results, incorporate as many of these goals into one functional activity as possible, rather than doing individual activities. The goal is to include exercises that promote co-contraction of the muscles about the spine with increased power for hip flexion and extension, which would happen simultaneously. Avoid traditional curl-ups with swayback clients, as curl-ups continue to build dominance of the rectus abdominis. To incorporate abdominal strengthening, do core exercises that maintain a neutral spine and pelvis and produce stiffening of the core.

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