Common Postural Patterns
Postural Analysis
Posture is rarely an isolated problem. A misalignment at the ankle can ripple all the way to your 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
Five postural archtypes
Each archtype is named for its dominant characteristic.
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
Each postural pattern has associated muscle imbalances. Short muscles have adaptively tightened and long muscles have been pulled beyond their optimal resting length.
Short
- Neck extensors
Long
- Neck flexors
Short
- Pectoralis Major
- Pectoralis Minor
Long
- Rhomboids
- Middle trapezius
- Lower trapezius
Short
- Erector spinae (concave side)
- Quadratus lumborum (concave side)
Long
- Erector spinae (convex side)
- Quadratus lumborum (convex side)
Short
- Pectoralis Minor
Long
- Serratus Anterior
- Rhomboids
- Lower Trapezius
Short
- Serratus anterior
- Thoracic extensors
Long
- External obliques
- Rectus abdominis
Short
- Pectoralis major
- Pectoralis minor
- Rectus abdominis
Long
- Thoracic erector spinae
- Rhomboids
- Middle trapezius
- Lower trapezius
Short
- External obliques
- Abdominals
Long
- Internal obliques
- Lower back
Short
- Hip flexors
- Erector spinae
Long
- Gluteus maximus
- Abdominals
- Hamstrings
Short
- Hip flexors
- Erector spinae
Long
- Gluteus maximus
- Abdominals
- Hamstrings
Short
- Hamstrings
Long
- Hip flexors
Short
- Hip adductors (elevated side)
- Gluteus medius (depressed side)
Long
- Hip adductors (depressed side)
- Gluteus medius (elevated side)
Short
- Hip external rotators
- Obliques (ipsilateral)
Long
- Hip internal rotators
- Obliques (contralateral)
Short
- Hip adductors
- TFL / IT Band
Long
- Gluteus medius
- Vastus medialis
Short
- Gluteus medius
- TFL / IT Band
Long
- Hip adductors
- Vastus medialis
Short
- Quadriceps
- Gastrocnemius
Long
- Hamstrings
Short
- Hamstrings
Long
- Quadriceps
- Gastrocnemius
Short
- Gastrocnemius
- Soleus
Long
- Tibialis anterior
Short
- Tibialis anterior
Long
- Gastrocnemius
- Soleus
Short
- Peroneals
Long
- Tibialis Anterior
Short
- Tibialis Anterior
Long
- Peroneals
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 isometric and 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.
Recommended Resources
Posture Direct