DEVIATION 1: SWAY BACK

DEVIATION 2: LOWER-CROSS SYNDROME

DEVIATION 3: ROUNDED SHOULDERS

HIPS PRESS FORWARD

AND SIT IN FRONT OF THE RIBS

EXCESSIVE CURVE IN THE LOW BACK,

PELVIS IS TILTED FORWARD

SHOULDERS IN FRONT OF EARS

Overactive muscles:
Hamstrings
Gluteus maximus
Gluteus medius
Erector spinae
Quadratus lumborum
Stretches:
Runner's stretch
Worlds greatest stretch
Seated glute stretch
Lying crossover
Hamstring stretch
Hamstring self-myofascial release (foam rolling)
Underactive muscles:
Iliopsoas (Hip flexors)
External obliques
Rectus Fenirus (Quad)
Strengthening exercises:
Cocoon
Exercise ball pull-in
Hanging leg raise
Scissor Kick

Overactive muscles:
Iliopsoas (hip flexors)
Erector spinae (low back)
Stretches:
kneeling hip flexor,
quadriceps stretch,
quadriceps self-myofascial release,
hug knees to chest
Underactive muscles:
Abdominals
gluteus maximus
Strengthening exercises:
Pelvic tilt to bridge
single-leg glute bridge
exercise-ball hip bridge
leg-elevated crunch
frog sit-up

Overactive muscles:
Pectoralis major (chest)
Pectoralis minor (chest)
Stretches:
Front deltoid stretch
elbows-back stretch
chest stretch on stability ball
dynamic chest stretch
chair upper-body stretch
Underactive muscles:
Rotator cuff,
lower trapezius,
serratus anterior
Strengthening exercises:
Seated cable row,
back fly with band,
shoulder external rotation,
rear- delt row

DEVIATION 4: FORWARD HEAD

DEVIATION 5: UPPER-CROSS SYNDROME

DEVIATION 6: HEAD TILT

EARS IN FRONT OF SHOULDERS

ROUNDED SHOULDERS WITH AN EXCESSIVE CURVE

IN THE UPPER BACK AND A FORWARD HEAD

HEAD TILTED TO ONE SIDE; CA

BY ROTATION TOWARD THAT SI

Overactive muscles:
Neck extensors,
upper trapezius
levator scapula
Stretches:
Neck self-myofascial release
chin to chest
sternocleidomastoid stretch
Underactive muscles:
Neck flexors
Strengthening exercises:
Isometric front-neck exercise

Overactive muscles:
Trapezius
levator scapula
pectoralis major
pectoralis minor
neck extensors
Stretches:
Neck self-myofascial release
chin to chest
front-delt stretch
elbows-back stretch
chest stretch on stability ball
dynamic chest stretch
chair upper-body stretch
Underactive muscles:
Rotator cuff
lower trapezius
rhomboids
serratus anterior
deep neck flexors
Strengthening exercises:Isometric front-neck exercise
seated cable row
back fly with band
shoulder external rotation
rear-delt row

Overactive muscles:
Sternocleidomastoid tilted toward midlin
Stretches:
Side neck stretch

neck self-myofascial release

sternocleidomastoid stretch
Underactive muscles:
Sternocleidomastoid tilted away from mi
Strengthening exercises:
Perform daily activities evenly on both s
isometric side-neck exercise

HEAD TILT

ONE SIDE; CAN BE ACCOMPANIED

WARD THAT SIDE

ed toward midline

ease
etch

ed away from midline

ses:
evenly on both sides
rcise

DEVIATION 7: UNEVEN SHOULDERS

DEVIATION 8: UNEVEN HIPS

ONE SHOULDER SITS HIGHER THAN THE OTHER

ONE HIP SITS HIGHER, CAN GIVE THE

PERCEPTIONOF LEG LENGTH DISCREPANCY

Overactive muscle:
Trapezius on the elevated side
Stretches:
side neck stretch
neck self-myofascial release
Underactive muscles:
Serratus anterior on the elevated side
Strengthening exercises:
Perform daily activity evenly on both sides
single-arm high-pulley row

Overactive muscles:
Internal and external obliques,
hip abductors,
erector spinae
quadratus lumborum on the raised side
Stretches:
Runner's stretch,
world's greatest stretch,
IT-band stretch,
IT-band self-myofascial release,
seated glute stretch,
lying cross-over,
piriformis self-myofascial release,
dancer's stretch
Underactive muscles:
Varies based on individual
Strengthening exercises:
Avoid high-impact and high-repetition exercises

DEVIATION 9: FEET TURNED IN

DEVIATION 10: FEET TURNED OUT

TOES ARE TURNED IN TOWARD

THE MIDLINE OF THE BODY

TOES ARE TURNED OUT AWAY

FROM MIDLINE OF THE BODY

Overactive muscles:
Tensor fasciae latae (outside of your hip)
Stretches:
IT-band stretch

Overactive muscles:
Piriformis
deep external rotators
Stretches:
Seated glute stretch

IT-band self-myofascial release

Underactive muscles:
Gluteus medius
Gluteus minimus
Strengthening exercises:
Bridge with band tension around thighs
lateral tube walk
squat with band tension around thighs

lying cross-over
piriformis self-myofascial release
IT-band stretch
IT-band self-myofascial release
dancer's stretch
Underactive muscles:
Hip flexors
obliques
Strengthening exercises:
Cocoon
exercise ball pull-in
hanging leg raise

chair upper-body stretch

chest stretch on stability ball

chin to chest

dancer's stretch

dynamic chest stretch

elbows-back stretch

Front deltoid stretch

Hamstring self-myofascial release (foam rolling)

Hamstring stretch

Sit on a mat with your right leg extended in front of you and your left leg

Lean forward from your hips and reach for your ankle until you feel a stre

hug knees to chest

IT-band self-myofascial release,

IT-band stretch,

kneeling hip flexor,

Kneel on a mat and bring your right knee up so the bottom of your foot is

Shift your weight forward until you feel a stretch in your hip. Hold for 15 s

Lying crossover

Neck self-myofascial release

piriformis self-myofascial release,

quadriceps self-myofascial release,

quadriceps stretch,

Runner's stretch

Seated glute stretch

side neck stretch

sternocleidomastoid stretch

Rotate the head to one side as far as is comfortable

Then tilt the head slightly back, as if trying to reach the ear to the should
Hold for 20 seconds, rest and stretch the other side.

Worlds greatest stretch

Sit on the edge of a chair, gripping the back of it.

Straighten your arms, keeping your back straight, and pull your upper body forward so you

Get on your hands and knees next to an exercise ball.

Place your elbows on top of the ball, keeping your arm out to your side. This will be your s
Lower your torso towards the floor, keeping your elbow on top of the ball. Hold the stretch

Get into a seated position on the floor.

Place both hands at the rear of your head, fingers interlocked, thumbs pointing down and elbows pointing straight ahea

Slowly pull your head down to your chest. Hold for 20-30 seconds.

Sit up on the floor.

Cross your right leg over your left, keeping the knee bent. Your left leg is straight and down on the floor.
Place your left arm on your right leg and your right hand on the floor.
Rotate your upper body to the right, and hold for 10-20 seconds. Switch sides.

Stand with your hands together, arms extended directly in front of you. This will be your starting position.

Keeping your arms straight, quickly move your arms back as far as possible and back in again, similar to an exaggerate

Repeat 5-10 times, increasing speed as you do so.

Stand up straight.
Place both hands on your lower back, fingers pointing downward and elbows out.

Then gently pull your elbows back aiming to touch them together.

Reach your left arm across your body and hold it straight.
With your right hand, grasp your left elbow and pull it across your body towards your chest.

In a seated position, extend your legs over a foam roll so that it is position on the back of the upper legs. Place your han
Using your hands, lift your hips off of the floor and shift your weight on the foam roll to one leg. Relax the hamstrings of

Roll over the foam from below the hip to above the back of the knee, pausing at points of tension for 10-30 seconds. Re

nded in front of you and your left leg bent with your foot against your right inner thigh.

ach for your ankle until you feel a stretch in your hamstring. Hold for 15 seconds, then repeat for your other side.

Lie down on your back and pull both knees up to your chest.
Hold your arms under the knees, not over (that would put to much pressure on your knee
Slowly pull the knees toward your shoulders. This also stretches your buttocks muscles.

Lay on your side, with the bottom leg placed onto a foam roller between the hip and the knee. The other leg can be cros

Place as much of your weight as is tolerable onto your bottom leg; there is no need to keep your bottom leg in contact w

Be sure to relax the muscles of the leg you are stretching.

Roll your leg over the foam from you hip to your knee, pausing for 10-30 seconds at points of tension. Repeat with the o

Loop a belt, rope, or band around one of your feet, and swing that leg across your body to the opposite side, keeping th

Keeping your foot off of the floor, pull on the belt, using the tension to pull the toes up. Hold for 10-20 seconds, and repe

knee up so the bottom of your foot is on the floor and extend your left leg out behind you so the top of your foot is on the floor.

eel a stretch in your hip. Hold for 15 seconds, then repeat for your other side.

Lie on your back with your arms extended out to the sides and your legs straight. This will be your starting position.
Lift one leg and cross it over your body, attempting to touch the ground near the opposite hand.

Hold for 15-20 seconds.

Using a muscle roller or a rolling pin, place the roller behind your head and against your neck.
Do not place the roller directly against the spine, but turned slightly against the muscles to either side of the spine.

Starting at the top of your neck, slowly roll down the muscles of your neck, pausing at points of tension for 10-30 secon

Sit with your buttocks on top of a foam roll. Bend your knees, and then cross one leg so that the ankle is over the knee.

Shift your weight to the side of the crossed leg, rolling over the buttocks until you feel tension in your upper glute. You m
Hold this position for 10-30 seconds, and then switch sides.

Lay face down on the floor with your weight supported by your hands or forearms. Place a foam roll underneath one leg

Make sure to relax the leg as much as possible.

Shifting as much weight onto the leg to be stretched as is tolerable, roll over the foam from above the knee to below the

Hold points of tension for 10-30 seconds. Switch sides.

Start off by lying on your right side, with your right knee bent at a 90-degree angle resting on the floor in front of you (thi

Bend your left knee behind you and hold your left foot with your left hand, press your left hip forward as you push your l

It's easiest to get into this stretch if you start standing up, put one leg behind you, and slowly lower your torso down to th
Keep the front heel on the floor (if it lifts up, scoot your other leg further back).
Place your hands on either side of your front leg. Push your butt up toward the ceiling, and then gradually lower it back
Stretch the hip flexor of the back leg and the hamstring and buttocks of the front.

Begin seated on the ground with both legs extended.

Bring your right knee up and over your left leg so that your right foot is on the ground. Keep the left leg extended.
Hold your right knee with both hands and pull it into your chest. Hold the stretch for 30 seconds.
Repeat with the opposite leg.

Start with your shoulders relaxed, gently tilt your head towards your shoulder.
Assist stretch with a gentle pull on the side of the head.

as is comfortable

f trying to reach the ear to the shoulder.

ch the other side.

Begin by lunging forward, with your front foot flat on

With your knees bent, squat down until your knee i

Keep your torso erect, and hold this position for 10

Place the arm on the same side as your front leg o

Your other hand should be placed on the ground, p

After 10-20 seconds, place your hands on either si

Raise the toes of the front foot off of the ground, an

You may need to reposition your rear leg to do so.

Hold for 10-20 seconds, and then repeat the entire

pper body forward so you feel a stretch. Hold for 20-30 seconds.

side. This will be your starting position.

he ball. Hold the stretch for 20-30 seconds, and repeat with the other arm.

d elbows pointing straight ahead.

own on the floor.

starting position.

n again, similar to an exaggerated clapping motion.

est.

f the upper legs. Place your hands to the side or behind you to help support your weight.

ne leg. Relax the hamstrings of the leg you are stretching.

of tension for 10-30 seconds. Repeat for the other leg.

pressure on your knee joints).

your buttocks muscles.

knee. The other leg can be crossed in front of you.

eep your bottom leg in contact with the ground.muscles of the leg you are stretching.

nts of tension. Repeat with the opposite leg.

to the opposite side, keeping the leg extended as you lay on the ground.

old for 10-20 seconds, and repeat on the other side.

oor.

will be your starting position.

e hand.

neck.
to either side of the spine.

oints of tension for 10-30 seconds.

that the ankle is over the knee.

nsion in your upper glute. You may assist the stretch by using one hand to pull the bent knee towards your chest.

e a foam roll underneath one leg on the quadriceps, and keep the foot off of the ground.

om above the knee to below the hip.

ng on the floor in front of you (this stabilizes the torso).

t hip forward as you push your left foot back into your hand. Switch sides.

owly lower your torso down to the floor.

and then gradually lower it back toward the floor.

eep the left leg extended.

econds.

rward, with your front foot flat on the ground and on the toes of your back foot.

ent, squat down until your knee is almost touching the ground.

ect, and hold this position for 10-20 seconds.

he same side as your front leg on the ground, with the elbow next to the foot.

ould be placed on the ground, parallel to your lead leg, to help support you.

s, place your hands on either side of your front foot.

he front foot off of the ground, and straighten your leg.

eposition your rear leg to do so.

onds, and then repeat the entire sequence for the other side.