Teen, Young Adult, Adult

Chances are You’ve heard the term “Posture” Well…does Your’s need balance?

If you feel “Out of Balance” Postural Imbalances Could be present!

Postural Balance vs Postural Imbalance

Postural balance and postural imbalance describe two different states of how your body aligns and maintains stability.

Postural balance is when your body is perfectly aligned and stable, whether you’re still or in motion. In this state, maintaining good posture takes minimal effort, and your movements are smooth and pain-free. Achieving good postural balance is crucial for ensuring proper alignment and stability, efficient movement, and reducing the risk of injury and discomfort.

On the other hand, postural imbalance occurs when your body lacks this correct alignment and stability. This can result from muscle imbalances, joint restrictions, poor posture habits, or general weakness. When your postural balance is off, it can lead to discomfort, pain, and a drop in your overall performance.

In essence, while postural balance represents a state of ideal alignment and stability, postural imbalance signifies a state of misalignment and instability. Recognizing and correcting postural imbalances is vital for enhancing your functional movement and minimizing the risk of injury and pain.

Common Postural Distortion Patterns

Postural distortion patterns refer to deviations from optimal posture that can result in pain, discomfort, and other health problems. The following are some of the most common postural distortion patterns:

Forward head posture: This is when the head is positioned too far forward in relation to the rest of the body, which can strain the neck and upper back muscles.
Rounded shoulders: This occurs when the shoulders are rounded forward, which can lead to tension in the neck, shoulders, and upper back.
Kyphosis: This refers to an excessive curvature of the upper back, which can cause a hunched appearance and put strain on the neck and shoulders.
Lordosis: This refers to an excessive arch in the lower back, which can cause strain on the lower back muscles and lead to pain and discomfort.
Anterior pelvic tilt: This occurs when the pelvis is tilted forward, which can lead to strain on the lower back and hips.
Flat feet: This refers to a lack of arch in the foot, which can cause pain and discomfort in the feet, legs, and lower back.

Correcting these postural distortion patterns typically involves a combination of stretching, strengthening exercises, and changes to posture and body mechanics. In some cases, physical therapy or other rehabilitation interventions may be necessary to improve posture and reduce pain and discomfort.

How does the Cumulative Injury Cycle affect Postural Imbalance?

The cumulative injury cycle refers to the cycle of repeated microtrauma that can result in chronic pain and injury. It is a series of events that can begin with a small, seemingly insignificant injury and/or repetitive movements but eventually leads to the development of chronic pain or a more serious injury. The cycle typically goes as follows:

Initial injury: A minor injury occurs, such as a sprain or strain/ poor habitual static positions/ repetitive movements.
Inflammation: Inflammation and pain occur as the body responds to the injury.
Altered movement patterns: To reduce pain, the body compensates by changing movement patterns, leading to further strain and stress on other parts of the body.
Muscle imbalances: Over time, these altered movement patterns can result in muscle imbalances, leading to further injury and pain.
Chronic pain: The cycle continues, resulting in chronic pain and increasing difficulty with physical activities.

Breaking this cycle requires a multi-faceted approach, including proper rehabilitation, addressing muscle imbalances, and modifying activities that contribute to the injury. Early intervention is crucial in preventing the cumulative injury cycle from escalating and leading to chronic pain and disability.

Posture Balance Sessions utilize

Evidence-Based Assessments
Evidence-Based Corrective Strategies
A Structured 3 Phase Protocol
Re-Assessments for Optimization

Leading to positive results-driven outcomes and postural improvements.

True Balance 3 Phase Protocol

At my practice, I use a three-phase protocol to help achieve optimal movement and function. Each phase is designed to build upon the progress made in the previous phase, helping to create a new baseline for movement and function. Here’s a breakdown of each phase:

Phase 1: Assessment and Corrective Strategy

During Phase 1, we’ll perform a thorough assessment to identify areas of fascial restriction and dysfunction. We’ll then create a personalized corrective strategy that involves self myofascial release (SMR), static stretching, and Level 1 exercises. This routine will be performed every other day for four weeks to help build a new baseline for movement and function.

Equipment Required: Foam roller, lacrosse ball, yoga mat, resistance band.

Postural Benefits: Phase 1 is designed to correct any postural imbalances, reduce pain, and increase range of motion. Through SMR, static stretching, and Level 1 exercises, we’ll help release tight fascia and improve overall function.

Phase 2: Progression to Level 2 Exercises and Re-assessment

In Phase 2, we’ll progress to a three-day-a-week routine that includes SMR, static stretching, and Level 2 exercises. This routine will build upon the progress made in Phase 1, helping to further release fascial restrictions and improve overall function. We’ll also perform a re-assessment at the end of this phase to track progress and adjust the program as needed.

Equipment Required: Foam roller, lacrosse ball, yoga mat, resistance band, kettlebell, dumbbells.

Postural Benefits: Phase 2 focuses on increasing strength and stability through more advanced exercises. By incorporating Level 2 exercises and increasing the resistance, we’ll help to improve overall postural alignment, reduce the risk of injury, and enhance functional movement patterns.

Phase 3: Advanced Level 3-4 Exercises and Re-assessment

In Phase 3, we’ll continue to build upon the progress made in Phases 1 and 2. This phase involves a three-day-a-week routine that includes SMR, static stretching, and Level 3-4 exercises. These advanced exercises will help to further improve strength, flexibility, and overall function. We’ll also perform a re-assessment at the end of this phase to track progress and adjust the program as needed.

Equipment Required: Foam roller, lacrosse ball, yoga mat, resistance band, kettlebell, dumbbells, TRX suspension trainer.

Postural Benefits: Phase 3 is designed to increase overall functional capacity and performance. By incorporating Level 3-4 exercises and the use of a TRX suspension trainer, we’ll help to improve overall postural alignment, enhance core stability, and develop better neuromuscular control.

Each phase of this protocol is four weeks long, and we’ll work closely together to ensure that progress is being made throughout the program. By incorporating re-assessments into Phases 2 and 3, we can track progress and adjust the program to better meet your needs. My goal is to help you achieve optimal movement and function that can last a lifetime.

True Balance Therapy