RESEARCH

Mark McKean PhD

THE STABLE SPINE

GET THE CURVE RIGHT

RESEARCH

WHAT YOU WILL LEARN

� The Ideal Spine (Perfection)

� Flat backs and Sway backs

� Hunchbacks and Soldiers

� Double chins and turtle necks

THE IDEAL SPINE

(PERFECTION)(PERFECTION)

SIDEWAYS

� Curve to front

� Curve to back

� Curve to front

� Tilted forward

FRONT ON – REAR VIEW

� All bones lined up top to bottom

� No side curves or leans

LUMBAR

� Big heavy bones to support weight

� Larger transverse processes for muscle

attachment to give supportattachment to give support

� Most strain

� Links top to bottom

THORACIC

� Support ribs

� Curve backwards for lung expansion

� Deeper spinous processes for erector

spinae attachements

CERVICAL

� Broader body

� Smaller processes

� More rotation required

� Supports head on top

FLAT BACKS AND SWAY BACKSFLAT BACKS AND SWAY BACKS

FLAT BACKS

� Head forward

� Neck extended

� Thoracic spine � Thoracic spine flexed forward

� Lumbar spine straighter

� Pelvis tilted back

� Hip joints extended

WEAKNESS

� Hip flexors

TIGHTNESS

� Hamstrings

SWAY BACK

� Lumbar spine flatter

� Pelvis tilted back� Pelvis tilted back

� Hip joint extended

� Pelvis forward of central line

� Knee joints extended

� No bottom

WEAKNESS

� Neck flexors

� Upper back extensors

� External oblique

� 1 joint hip flexors

TIGHTNESS

� Internal oblique

� Hamstrings

HUNCH BACKS & SOLDIERSHUNCH BACKS & SOLDIERS

HUNCH BACKS

� Head forward

� Neck extended

� Thoracic spine � Thoracic spine flexed

� Lumbar spine extended

� Pelvis tilted forward

� Hip joints flexed

WEAKNESS

� Neck flexors

� Upper back extensors

� External obliques

� Hamstrings

TIGHTNESS

� Neck extensors

� Low back *

� Hip flexors

SOLDIERS

� Thoracic spine leans

backwards

� Lumbar spine � Lumbar spine

extended

� Pelvic titled forwards

WEAKNESS

� Abdominals

� Hamstrings

TIGHTNESS

� Low back muscles

� Hip flexors

DOUBLE CHINS AND TURTLE NECKS

(CERVICAL CURVE) (CERVICAL CURVE)

DOUBLE CHINS

TURTLE NECKS

MARK MCKEAN PHDMARK MCKEAN PHD

Post Doctoral Research Fellow

Australian Institute of Fitness Research

University of Sunshine Coast

mmckean@usc.edu.au