Sway back posture is when the hip joint is pushed forward so lengthening the hip flexors. An extension of the spine occurs in the upper region of the spine. Giving the appearance of the hips being pushed forward and the upper back leaning backwards.
Standing for long periods of time can contribute to this posture type
If you have a sway back posture you may find that your chin pokes forward, upper back may be slightly Kyphotic, lower back is flexed and flattened, hip flexors weak and lengthened, pelvis may be tilted backwards, bottom may be wobbly (low tone) and the knee joint locked backwards
To manage and improve this posture type, you will need to stand correctly with neutral pelvis and weight evenly distributed between the feet, strengthen the muscles that flex the neck, strengthen the upper back muscles, mobilise upper and lower spine stretch hamstrings and gluteals
Standing with Good Posture
Stand up straight. Ensure that your head does not drop forwards and keep your eyes on the horizon line. Your knees should be relaxed, and not locked back. Slightly tuck your bottom under and your tummy in. Keep your shoulders in a relaxed and back position, and place your hands by your side.
Single Leg Balance
Stand on one leg, and try to keep your balance. Be careful and hold on to a wall or table for support when you first start this exercise, but as you feel more confident you can reduce contact and support from the wall or table. A single leg balance exercise such as this is an enormously valuable exercise, and its benefits including strengthening the muscles and ligaments around the ankles and knees, and improving balance. Focus on less dominant side hold for count of 10 repeat 5 times
Supine Bridge Basic
Lie flat on your back, with your knees bent, squeeze your bottom muscles and lift your body upwards. Keep your arms by your side and use them to help you balance. Make sure you maintain good posture (do not over-arch your lower back) and contract the deep abdominal muscles by squeezing your tummy towards your spine. This exercise helps to strengthen the abdominal, lower back, gluteal and hamstring muscles.
Repeat 5 - 10 times
Hip Flexor Stretch
In a kneeling lunge position, move your body forwards to create a stretch to the front of your thigh and groin. If you want to make the stretch stronger, tilt your pelvis backwards as shown. Use a pillow under your knee if you find you need the padding.
Hold the stretch for 20 - 30 secs