Starting Positions
Posture is a position which one holds their body when standing, sitting or position it in a way appropriate to the movement that is desirable kneeling, lying or for a specific work.
The postures from which the movement is initiated are known as starting positions, these can either be active or passive in nature.There are 5 fundamental starting positions
- Standing
- Kneeling
- Sitting
- Lying
- Hanging
All other positions are derived from these positions by altering the positions of arms, trunk and legs. All exercises begin in one of the starting positions and altered by moving into another position or modified according to the need. A balance of forces acting on the body maintain equilibrium and stability in these positions. Postural reflexes control strength and distribution of contractions.
Standing[edit | edit source]
In standing the whole body must be balanced and stabilized in correct alignment on feet with a small base of support by coordinated work of many muscle groups.It is the Most difficult of positions, the position is described as below
| Heels | Together, in same line, toes slightly apart |
|---|---|
| Knees | Together & straight |
| Hips | Extended & slightly laterally rotated |
| Pelvis | Balanced on femoral heads |
| Spine | Stretched to maximum length |
| Head | Thrust upwards, ears leveled & eyes look straight forward |
| Shoulders | Down & back |
| Arms | Hang loosely to sides |
| Palm | Facing inwards towards body |
Muscle work[edit | edit source]
When the Body segments are in good alignment and perfectly balanced the muscle work is minimum. This increases as movement occurs or the forces keeping the alignment disturbs.
| Intrinsic muscles of feet | Stabilizes feet & Prevents toe curling |
| Plantar flexors | Balances lower leg on foot |
| Dorsiflexors | Counterbalances plantarflexors & support
medial longitudinal arch of foot |
| Evertors | Counterbalances action of invertors
Presses ball of Great toe on ground |
| Knee extensors | works slightly |
| Hip extensors | Maintains hip extension
Balances pelvis on femoral heads |
| Hip Lateral rotators(Slight action) | Bracing of legs & foot arches |
| Spinal extensors | Keeps trunk straight |
| Lumbar flexors | Prevents over action of lumbar extensors
Maintain correct angle of pelvic tilt Supports abdomonal viscera |
| Pre vertebral neck muscles | Controls extensive neck extension
Straightens cervical spine |
| Flexors/extensors of atlanto-occipital joint | Work reciprocally to balance head |
| Elevators of mandible | Closes the mouth |
| Scapular retractors | draws the scapulae back wards |
| Arms | Relaxed |
Effects and Uses[edit | edit source]
Due to small base of support this position is less stable, high COG. This position is suitable to persons who can perfectly balance and maintain it correctly.
This is suitable for performing many exercises, if maintain correctly reduces muscle work and conditions the postural reflex.
Kneeling[edit | edit source]
In this position the body is supported on the knees which can be together or slightly apart. The feet are plantar flexed if kneeling on ground or in in mid position if on plinth, this is often used in praying
Muscle work[edit | edit source]
The lower leg is relaxed and the body is supported on the knees
| Flexors & extensors of knee | Inter play to balance femora vertically on the knees |
| Extensors of Hip and flexors of lumbar spine | Maintain correct angle of pelvic tilt |
Remaining work of the muscles is alike that of in standing
Effects and uses[edit | edit source]
This position is slightly stable than standing because of increase in the base of support but is the most uncomfortable of positions
