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Flat back Posture


Flat back posture


Flat back posture is, exactly that, as the lumbar (lower back) curve is reduced, giving the appearance of a flattened appearance to the lower spine.

Flat back occurs when the Pelvis is tilted backwards causing stiffness in the lower back, tightened and shortened abdominals, and the hip flexors will be lengthened and weak and the hamstring will be tight pulling the pelvis down and back.

Sitting for long periods of time with poor posture, poor core stability and a sedentary lifestyle can all contribute to this posture type

If you have a flat back posture you may find that your head may be forward as in a chin poke, your upper back may be rounded at the top and flatter lower down

In order to manage and improve this posture we need to learn to sit and stand with good posture, strengthen abdominal muscles to assist maintenance of pelvic neutral position. Work of spine mobility especially extension of the lumbar spine. Stretch the abdominals, and hamstrings, strengthen and shorten hip flexors.

Recommend Exercises repeat each exercise 5 - 10 times

Gluteal contraction with leg lift


Contract your buttock cheek, then hamstring and then your lower back, and lift your leg behind you. Try to focus on the correct sequencing.

The dart


Adopt the prone start position. Lengthen the back of your neck, and find a neutral pelvis. Rest your forehead on a small cushion, lengthening your arms by your sides. Inhale as you lengthen the crown of your head and lift your forehead and chest off the floor. Keep your lower ribs in contact with the floor, the chin tucked and the back of the neck lengthened. Lengthen your arms away and lift them slightly as you turn your palms in towards your body. Inhale as you hold this position. Exhale as you return sequentially to the starting position.

Hamstring Stretch


Lying down on your back, and bend your hip until you can feel a stretch behind your thigh (in the hamstring muscles). Use a towel to apply some overpressure and create a stronger stretch.

Hip Flexor Stretch


Lying down on your back, and bend your hip until you can feel a stretch behind your thigh (in the hamstring muscles). Use a towel to apply some overpressure and create a stronger stretch.


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