Question

Explain any two postural deformities and suggest their corrective measures.

Answer 1

Two common postural deformities are Round Shoulders and Lordosis.

Round Shoulders: It is a postural deformity in which the shoulders move forward from their ideal alignment, making the upper back appear rounded. It often develops due to poor posture like slouching, prolonged use of smartphones/computers, muscle imbalance, tight clothes, improper furniture, heredity or injury.

Corrective measures:

• Practise correct posture: head straight, chin up, chest forward and shoulders pulled back while sitting, standing and walking.
• Perform shoulder rotations with fingers on shoulders and hold a horizontal bar.
• Do chest stretch, T-stretch, wall stretch, handclasp stretch, planks, pull-ups and reverse shoulder stretch.
• Practise yoga asanas: Chakrasana, Dhanurasana, Bhujangasana and Ushtrasana.
• Maintain an upright spine habitually to prevent recurrence.

Lordosis: It is a postural deformity in which the lumbar spine bends inward excessively, beyond the normal limit. The abdomen protrudes forward and the buttocks appear prominent, giving a sway-back posture. Causes include imbalanced diet, improper muscle development, poor posture, obesity and diseases of spinal muscles. 

Corrective measures:

• Perform forward bending/toe-touching exercises 10 times daily.
• Do sit-ups and abdominal strengthening exercises.
• Practise wall posture exercise: stand against a wall and push the trunk backward.
• Perform leg and trunk raising exercises while lying on the back.
• Practise yoga asanas like Dhanurasana and Halasana.
• Maintain correct posture and reduce excess body weight; in severe cases use braces only on medical advice.