Common Postural Patterns
Postural Analysis
Posture is rarely a local problem. A deviation at the ankle can ripple all the way to the head, with each segment compensating for the one below it. Understanding your postural pattern tells you which muscles to lengthen and which to strengthen.
Identify the pattern
Four postural archtypes
Each archtype is named for its dominant characteristic. Neutral is the reference point everything else is measured against.
The ideal alignment for absorbing shock and transferring force efficiently throughout the body.
An anterior pelvic tilt and rounding of the shoulders create excessive curves in the spine. Common in desk workers.
A posterior pelvic tilt and forward pelvic displacement. Common in people who stand for long periods, such as waiters.
An anterior pelvic tilt creating imbalances in the lower body, but a mostly neutral spine. Common in military personnel.
A posterior pelvic tilt and generally flat spine driven by strong hamstrings and abdominals, creating suboptimal force transfer and shock absorption. Common in athletes who tend to tuck their pelvis.
Assess the findings
What to look for, segment by segment
The pelvis is usually where the story begins and it impacts everything above and below it.
Assessment order — A King Helps People Learn To Cry So Hush!
Understand the muscles
Muscle imbalances by postural type
Each postural pattern has associated muscle imbalances. Short muscles have adaptively tightened and long muscles have been pulled beyond their optimal resting length.
Short
- Hip flexors
- Lower back
- Neck extensors
Long
- Hamstrings
- Upper back
- External obliques
- Neck flexors
Short
- Hamstrings
- Internal obliques
- Lower back
Long
- Hip flexors
- External obliques
- Upper back
- Neck flexors
Short
- Hip flexors
- Lower back
Long
- Hamstrings
- Abdominals
Short
- Hamstrings
Long
- Hip flexors
What this means for your practice
Short muscles are candidates for lengthening work through eccentric movements to help increase their capacity and full range. Long muscles need the concentric exercises that restore their ability to generate tension at their natural resting length. A well-designed Pilates session addresses both simultaneously, which is why understanding your posture matters before you begin.