Postural Assesment - Roshan Mirchandani

Just putting up a few tests to have a look at the way the body functions as regards to Posture, Strength and Flexibility. Mr.Mirchandani has volunteered for this. Thanks very much for that.

1. Pencil Test : 
    Grab a couple of pencils in your hand and leave your hands loose and hanging to your sides.
    Look down at your hands. Where are the pencils pointed?

SLIGHT INTERNAL ROTATION AT THE SHOULDERS

In this case, you can notice the pencils are pointing slightly inwards.

Inference: Slightly high chest work causing the shoulder to rotate internally and pull the shoulders slightly on the inside.

The fix: Stretch the pecs, lats, anterior deltoids and biceps during workouts. Strengthening the muscles that cause external rotation at the shoulder and cause retraction of the scapula.

Comments: Slight internal rotation at the shoulder is common among most gym goers as they tend to hit the "mirror muscles" harder than the back muscles. 

2. Pelvic Tilt:

Stand relaxed with your back to the wall and your feet approximately 1 foot out in front of you.Make sure rear end, shoulder blades and the back of your head are all in contact with the wall.Try to slide your hand just above your waist.

Mr.Mirchandani could get about a finger in that space.

Conclusion: Pelvis is posteriorly rotated indicating tight hamstrings and erector spinae. 

The fix: Include lots of hamstring stretching and specific exercises to strengthen the erector spinae.

3. Foot placement: 

    

Simply stand relaxed and look down at which way your feet are pointing. 

 In this case they are pointing  at 11 and 1o'clock.

Conclusion: There are a few things that could be going on here. It could be a combination of weak glutes and tightness in the Tensor Fascia Latae and Ilio Tibial Band on the lateral part of the thigh.

When too tight these two work together to inhibit the glutes from preventing the internal rotation of the femur[ upper thighs turning inwards] . In an effort to compensate for this internal rotation, there is usually external rotation going on at the ankle[ feet turned inward] to prevent you from falling over. It might also be a case of tight adductors and weak abductors.

The fix : Strengthening exercises of the hip extensors and abductors. Stretching the ITB, TFL, adductors and hip flexors.