Posture Correction for Swayback Posture

In this video I am describing some postural corrections for a swayback posture. This highlights the biggest areas that you can work on to improve this dysfunctional posture to help decrease back pain, hip pain, and pelvic floor dysfunction. Self Assessment Instructions: 1) In your natural standing posture drop your head down to look at your feet WITHOUT moving any other part of your body. 2) When you look down, what part of your feet do you see? If you can't see the bow in your shoes or the front ankle crease you are likely in a swayback posture and would benefit from the corrections below. 3) Assess where you feel the pressure under your feet. Do you feel more pressure and weight through the balls of your feet, the toes, or the heels? If you feel more pressure and weight through the balls of the feet or toes then you are likely in swayback posture and would benefit from the corrections below. Correction Instructions: 1) Stand in your natural posture. 2) Drop your head down to look at your feet without moving any other part of your body. 3) Gently pull your hips and pelvis back until you can see the bow in your shoes or the front ankle crease. You should feel your weight shift towards your heels creating a more balanced weight distribution throughout the whole foot. 4) Keeping the pelvis in this position, get tall through your upper body by envisioning someone is pulling your head up towards the ceiling. This should create a lift in your breast bone (sternum). 5) OPTIONAL STEP: If you still have a large arch in your lower back then perform this step. Keeping the pelvis position over your feet and your tall posture gently soften the buttocks letting the tailbone lower towards the floor. You should feel your pelvis rotating forward decreasing the arch in the lower back and gently engaging the lower abdominals. Practice as prescribed by your physical therapist. TIPS: -Making changes in your posture is a SLOW and LONG TERM process. It will take a lot of conscious effort to re-educate your body and brain that this posture is the ideal neutral before it becomes an unconscious, automatic function. -It will feel very weird and awkward but will get more comfortable and natural over time. -Posture is NEVER 100% PERFECT all day every day! Give yourself grace through this process and don't get frustrated because it is hard. DISCLAIMER: This video is not to be used as medical advice or a treatment plan, and is intended for general education and demonstration purposes only. This video should not be used to self diagnose or self treat any medical or physical condition. Consult with your healthcare professional before attempting any exercise program. If any exercise promotes pain, refrain from performing that exercise and seek professional medical attention