What is Sway back posture?
The sway back posture is where the pelvis is pushed in front of the centre of gravity. This causes a chain reaction in the posture as the body attempts to compensate for the shift in alignment.
What are the causes of Sway back posture?
- Over-active/tight hamstrings
- Ligament laxity
- Incorrect strategy for good posture
- Bad habits going on the stomach
- Poor sitting posture
What happens with your muscles in sway back posture?
Overactive/tight hamstring drives the hips forward causing:
- elongated and weak hip flexors
- end of range hip extension in standing
- weak gluteal muscles
- anterior translation of femoral head
- elongated/weak external oblique
- short internal oblique –> pulls lower ribs forward
- over-active muscles in thethoraco-lumbar junction
- upper cross syndrome
The best exercises to fix your Sway back posture
- Straight leg raising(SLR)
- Strengthen hip flexors
- Strengthen gluteal group
- Strengthen external obliques/decrease rectus abdominis dominance
- Address upper cross syndrome (compensatory postural changes)
- Re-train proper posture in functional positions (Neuro-muscular control)