As we grow with our age we start to develop bad posture and it is a result of our bad habits, using your one side of the body more, bad seating, sleeping and standing form etc. and we have to deal with its consequences leading to different forms of body pain and low energy levels. But good news is that we can fix our posture no matter what your age is. To fix our posture we need to first do assessment of our body and know under which category of bad posture our body comes and then further we can start working on correction. Below image shows the different forms of bad posture that we humans develop as we grow with our age.
1) Hollow back Posture
From the picture you can clearly see that you have weak lower abdominal muscles and strong upper abdominal muscles. If you look at the antagonist muscles hyper extended lumber spine and slouched upper back which leads to weak thoracic spine muscles. Correction is that you need to stretch the strong muscles and strengthen the weak muscles as we know now the strong and weak muscles.
2) Flat pelvis posture and slumping posture
Flat pelvis posture is also called as posterior pelvic tilt. It is caused due to over developed glutes muscles and weak hip flexors in lower body and strong abdominal muscles, strong chest muscles and weak back muscles. It is the result of seating in slouched posture. Men are more prone to flat pelvis posture.
3) Military posture
According to me military posture is not that bad posture condition that you needs to worry about it caused due to seating in erect state and strong back muscles and weak abdominal and chest muscles. Its completely okay to have military posture.
4) Rounded shoulders posture
It is caused due to seating in a slouched state in front of computers or training more chest and shoulder muscles. stretching the chest and anterior shoulder muscles and strengthening the thoracic muscles should fix this condition easily.
5) Asymmetrical shift or asymmetrical posture
If you have one sided externally rotated leg then chances are you are having asymmetrical posture. According to me this type of posture condition if you have then you should be worried as it will causes different joint body pain from your lower back to knee pain etc. In the picture you can see that one of the shoulder is high compared to other shoulder and one side hip is high. In this case you have on side anterior oblique muscles stronger and strong posterior oblique muscles on other side. so to fix it we need to stretch the both contralateral oblique chain of muscles.
If you want me to help you in assessment of your posture and help in fixing it then you can mail me at [email protected]