Starting Positions
Posture is a position which one holds their body when standing, sitting or position it in a way appropriate to the movement that is desirable kneeling, lying or for a specific work.
The postures from which the movement is initiated are known as starting positions, these can either be active or passive in nature.There are 5 fundamental starting positions
- Standing
- Kneeling
- Sitting
- Lying
- Hanging
All other positions are derived from these positions by altering the positions of arms, trunk and legs. All exercises begin in one of the starting positions and altered by moving into another position or modified according to the need. A balance of forces acting on the body maintain equilibrium and stability in these positions. Postural reflexes control strength and distribution of contractions.
Standing[edit | edit source]
In standing the whole body must be balanced and stabilized in correct alignment on feet with a small base of support by coordinated work of many muscle groups.It is the Most difficult of positions, the position is described as below
Heels | Together, in same line, toes slightly apart |
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Knees | Together & straight |
Hips | Extended & slightly laterally rotated |
Pelvis | Balanced on femoral heads |
Spine | Stretched to maximum length |
Head | Thrust upwards, ears leveled & eyes look straight forward |
Shoulders | Down & back |
Arms | Hang loosely to sides |
Palm | Facing inwards towards body |
Muscle work[edit | edit source]
When the Body segments are in good alignment and perfectly balanced the muscle work is minimum. This increases as movement occurs or the forces keeping the alignment disturbs.
Intrinsic muscles of feet | Stabilizes feet & Prevents toe curling |
Plantar flexors | Balances lower leg on foot |
Dorsiflexors | Counterbalances plantarflexors & support
medial longitudinal arch of foot |
Evertors | Counterbalances action of invertors
Presses ball of Great toe on ground |
Knee extensors | works slightly |
Hip extensors | Maintains hip extension
Balances pelvis on femoral heads |
Hip Lateral rotators(Slight action) | Bracing of legs & foot arches |
Spinal extensors | Keeps trunk straight |
Lumbar flexors | Prevents over action of lumbar extensors
Maintain correct angle of pelvic tilt Supports abdomonal viscera |
Pre vertebral neck muscles | Controls extensive neck extension
Straightens cervical spine |
Flexors/extensors of atlanto-occipital joint | Work reciprocally to balance head |
Elevators of mandible | Closes the mouth |
Scapular retractors | draws the scapulae back wards |
Arms | Relaxed |