Posture Assessment: Upper Crossed

Observation:   Forward head and rounded shoulders

Overused (tight) Muscles

• Cervical extension:  Upper trapezius, Levator scapulae
• Shoulder Adduction:  Latissimus dorsi, Teres major, Pectoralis Major, 
• Shoulder Internal Rotation:  Subscapularis
• Scapular Protraction:  Pectoralis Minor

Underused (weak) Muscles

• Cerfical flexors:  Sternocleidomastoid, Scalenes
• Scapular Retraction / Depression:  Middle Trapezius, Lower Trapezius, Rhomboids
• Shoulder External Rotation:   Teres minor

Altered Joint Mechanics

Increases:

• Cervical extension
• Scapular protraction / elevation

Decreases

• Shoulder Extension
• Shoulder external rotation

Possible Injuries

• Headaches
• Biceps tendonitis
• Rotator cuff impingement
• Thoracic outlet syndrome

Posture Assessment: Lower Crossed

Observation:   Anterior Pelvic Tilt, Lower back arches

Overused (tight) Muscles

• Plantar Flexion:   Gastrocnemius, Soleus
• Hip Adductors
• Hip Flexors
• Shoulder Extension:  Latissimus dorsi
• Spinal Extension:  Erector spinae

Underused (weak) Muscles

• Foot Inversion:  Posterior tibialis
• Dorsi Flexion:  Anterior tibialis
• Hip External Rotation:  Gluteus medius
• Hip Extension:  Gluteus Maximus

Altered Joint Mechanics

Increases:

• Lumbar extension

Decreases

• Hip extension

Possible Injuries

• Hamstring complex strain
• Anterior Knee Pain
• Low Back Pain

Posture Assessment: Pronation Distortion

Observation:   Foot pronation, adducted and internally rotated knees

Overused (tight) Muscles

• Plantar Flexion:   Gastrocnemius, Soleus
• Hip Adductors
• Hip Flexors
• Hip Internal Rotation:  Tensor Fascia Latae
• Tibial External Rotation:   Biceps Femoris (Short Head)

Underused (weak) Muscles

• Foot Inversion:  Posterior tibialis
• Dorsi Flexion:  Anterior tibialis
• Knee Extension (Medial):  Vastus medialis
• Hip External Rotation:  Gluteus medius / maximus

Altered Joint Mechanics

Increases:

• Knee adduction
• Knee internal rotation
• Foot pronation
• Foot external rotation

Decreases

• Ankle dorsi flexion
• Ankle inversion

Possible Injuries

• Plantar fasciitis
• Posterior tibialis tendonitis (shin splints)
• Patellar tendonitis
• Low back pain

Assessment: OHS Knees Turn In

Probable Overactive (Tight) Muscles:

• Tibial External Rotation:  Biceps Femoris (Short Head)
• Hip Internal Rotation:  Hip Adductors (Adductor Longus, Magnus, Brevis)  Tensor Fascia Latae
• Knee Extension (Lateral):   Vastus Lateralis

Probable Underactive (Weak) Muscles:

• Hip External Rotation:  Gluteus Maximus / medius
• Knee Extension (Medial):  Vastus medialis oblique (VBO)

Assessment: OHS Feet/Knees Turn Out

Probable Overactive (Tight) Muscles:

• Plantar Flexion:  Lateral Gastrocnemous, Soleus
• Tibial External Rotation:  Biceps Femoris (Short Head)

Probable Underactive (Weak) Muscles:

• Plantar Flexion:  Medial Gastrocnemous
• Tibial Internal Rotation:   Semitendonis, Semimembronsis, Gracilis
• Knee Internal Rotation:  Sartorius

Assessment: OHS Arms Fall Forward

Probable Overactive (Tight) Muscles:

• Shoulder Adduction:  Latissimus dorsi, Pectoralis Major / Teres Major
• Scapular Protraction:   Pectoralis Minor

Probable Underactive (Weak) Muscles:

• Scapular Retraction / Depression:   Mid / Lower Trapezius, Rhomboids
• Shoulder Internal/External Rotation:  Rotator Cuff

Assessment: OHS Lower Back Arches

Probable Overactive (Tight) Muscles:

• Hip Flexors:   Psoas
• Spinal Extension:  Erector Spinae
• Shoulder Extension:  Latissimus dorsi

Probable Underactive (Weak) Muscles:

• Hip Extension:  Gluteus Maximus, Hamstrings
• Local Core Stabilizers:   Multifidus, Transverse Abdominis, Internal Oblique

Assessment: OHS Excessive Forward Lean

Probable Overactive (Tight) Muscles:

• Plantar Flexion:  Gastrocnemous, Soleus
• Hip Flexors:   Psoas
• Spinal Flexors (Abs):  Rectus Abdominus

Probable Underactive (Weak) Muscles:

• Dorsi Flexion:  Anterior Tibialis
• Hip Extension:  Gluteus Maximus
• Spinal Extension:   Erector Spinae

Muscle: Sternocleidomastoid

Muscle: Levator Scapulae

Muscle: Triceps Brachii

Muscle: Biceps Brachii

Muscle: Supraspinatus

Muscle: Subscapularis

Muscle: Infraspinatus

Muscle: Teres Minor

Muscle: Teres Major

Muscle: Posterior Deltoid

Muscle: Medial Deltoid

Muscle: Anterior Deltoid

Muscle: Pectoralis Minor

Muscle: Pectoralis Major

Muscle: Upper Trapezius

Muscle: Middle Trapezius

Muscle: Lower Trapezius

Muscle: Rhomboid Major/Minor

Rhomboid Major/Minor

Muscle: Serratus Anterior

Serratus Anterior

Muscle: Latissimus Dorsi

Muscle: Multifidus

Muscle: Quadratus Lumborum

Muscle: Erector Spinae

Erector Spinae

Muscle: Diaphragm

Diaphragm

Muscle: Internal Oblique

Muscle: Transverse Abdominis

Muscle: External Oblique

Muscle: Rectus Abdominis

Muscle: Piriformis

Muscle: Sartorius

Muscle: Iliacus

Iliacus

Muscle: Psoas

Muscle: Gluteus Maximus

Muscle: Gluteus Minimus

Muscle: Gluteus Medius

Anterior Fibers - Internal rotation Posterior Fibers - External rotation

Muscle: Pectineus

Pectineus

Muscle: Gracilis

Muscle: Adductor Magnus (Posterior Fibers)

Muscle: Adductor Magnus (Anterior Fibers)

Muscle: Adductor Brevis

Muscle: Adductor Longus

Muscle: Tensor Fascia Latae

Muscle: Rectus Femoris

Muscle: Vastus Intermedius

Muscle: Vastus Medialis

Muscle: Vastus Lateralis

Muscle: Semitendinosis

Muscle: Semimembranosis

Muscle: Biceps Femoris (Short Head)

Muscle: Biceps Femoris (Long Head)

Muscle: Peroneus Longus

Muscle: Soleus

Muscle: Posterior Tibialis

Muscle: Anterior Tibialis

Muscle: Gastrocnemius