Physical Education Department

This learning guide is made for education purposes only. This learning guide is free and cannot be reproduced for
pro it. Educational fair use guideline is observed. Contents of this learning guide is a compilation of information
amassed from referenced articles, books, and online sources. If you are the author of the information we have used,
please don’t hesitate to contact us.

Physical Education Department

Central Mindanao University
www.cmu.edu.ph
[email protected]
f
LEARNING UNIT 2

POSTURE AND BODY

MECHANICS
TIME ALLOTMENT
This learning guide will be discussed for six (6) hours, equivalent to 3 sessions

INTRODUCTION
Right now you are reading your learning guide. I want you to be aware of your body
position. Where is your head in relation to your shoulder? How about in relation to your hips?
Visualize and remember that. Later while reading this guide, I want you to determine if that
position is ideal for your body. In this learning guide you will learn the body systems involved in
maintaining good posture and body mechanics and why it is important. Furthermore, you will
learn exercises that will help you stretch your muscles to relieve them of stress.

LEARNING OBJECTIVES
At the end of this unit the students should have:

1. executed exercises that are good for the back

2. displayed deep appreciation on the importance and bene its of proper posture; and,

3. identi ied the function of the spine & core muscles in maintenance of good posture and
body mechanics.

TOPICS
Anatomy and Function of the Spine.
The spinal column is arranged for movement. The bones that
make up the spine is called the vertebrae. There are 33
vertebrae in the spine and most are separated by an
intervertebral disc.

Three main regions

Cervical (neck), thoracic (upper back), lumbar (low back) (See

photo) make up the vertebral column. Fused vertebrae that
from the tailbone are called the sacrum and coccyx. The spine Picture 1. The Spinal Column
is capable of lexion (forward bending), extension (backward bending, side bending and rotation.
The spinal column has an important role in bearing loads and protecting the neck and back from
injury.

The widest portion of each vertebrae articulates with the intervertebral disc to form a strong pillar
of support extending from the skull to the pelvis. The unique structure of the intervertebral discs is
critical in distributing force and absorbing shock. The bony structure of the spine bears loads and
f
f
f
provides protection to the spinal cord and spinal nerves. Poor posture and poor body mechanics
can damage discs and vertebrae, resulting in pain and disability.

Anatomy and Function of the Core Musculature

The core is part of an integrated system that provides stability to
the spine.
The core includes musculature of the abdominals, back
extensors, lateral trunk lexors, diaphragm, pelvic loor, and hips.
A few more familiar muscles of the core include the lumbar
multi idus, transverses abdomens, and internal oblique. There is
no de initive list of muscles belonging to the core. Some source
may describe the core in terms of 6 or fewer key muscle groups,
while other sources include as many as 20 di erent muscle
groups. Regardless, muscles of the core all share a common
anatomical trait: their location and attachment to either spine,
pelvis, or rib cage. Collectively, the core musculature form a
three-dimensional cylinder that encompasses the body’s center of
gravity. This three-dimensional cylinder is inclusive of the lumbar,
spine, pelvis, and hips.

Core stability refers to the body’s ability to maintain the spine in a

Picture 2.Muscles in the core. a)
“neutral” postural zone, one in which the physiologic load on the front; b) back
spine is minimized.

Muscles of the core are commonly classi ied as either mobilizer or stabilizers.

In general, the mobilizers are those muscles that are more super icial and contract
concentrically to produce trunk movements. The stabilizers are muscles that are more deeply
located and contract isometrically or eccentrically to stabilize the trunk during arm and leg
movements. The stabilizer group is further divided into two categories: local and global. These
groups are distinguished by di erence in anatomy and function.
The local group stabilizers provide sti ness and stability to the spine. They include muscles
that posses a small cross-sectional area, are deeply located, and may span just one or two
vertebral levels at a time. Functionally, these muscles provide local spinal support, control motion
between adjacent vertebrae, increase intra-abdominal pressure, and provide proprioceptive input
to the body to avoid injury. The most notable example of a local core stabilizer is the lumbar
multi idus.

Global core stabilizers function to produce trunk motion as well as trunk stability based on
their attachments to the pelvis. These muscles tend to have a larger cross-sectional area, are more
super icially located, often span multiple vertebral levels, and possess attachments to the pelvis,
rib cage, and/or thoracic spine. Examples include the rectus abdomens, external oblique,
quadrates lumborum, and erector spinae.

Causes and Consequences of Back Pain and Neck Pain

Most back and neck pain stems from lifestyle choices or life experiences.

The original cause (or causes) of back and neck pain are typically hard to identify. Although
back and neck problems can result from an acute injury (e.g., a diving accident or car accident),
f
f
f
f
f
ff
f
ff
f
ff
f
 most are caused by accumulated stress over a lifetime. These factors include the avoidable e ect
of poor posture and body mechanics as well as questionable exercises that put the back at risk.
Musculoskeletal injuries and degenerative changes to the discs, vertebrae, joint surfaces, muscles,
or ligaments can predispose you to back and neck problems. Depression, cancer, infections, and
some visceral diseases (kidney, pelvic organs) can also contribute to back problems. Although
people have some control over these causes, some back pain stems directly from structural or
functional disorders that a person is born with. Inherited causes include anomalies of the spine
and some forms of scoliosis.
To reduce risk of back pain, reduce the risk factors that you have control over. Modi iable
risk factors include regular heavy labor, use of vibrational tools, routines of prolonged sitting,
smoking, a hypo-kinetic lifestyle, coronary artery disease, and obesity. Non-modi iable risk factors
include family history of joint disease, age, congenital anomalies, and direct trauma.

The nervous system and various pain-sensitive structures contribute to back pain.

Back pain can result from direct to indirect causes. Direct causes are typically the result of
tissue trauma to areas in or around the spinal column. The most common sources of pain are
ligaments, intervertebral discs, nerve roots, spinal joints, and muscles. Indirect causes come from
the release of pain-causing chemicals from injured tissues. These chemicals cause nerves in the
area to remain irritated and sensitive. Processes within the brainstem, spinal cord, and peripheral
nerves can also modulate the sensation of pain, either increasing or decreasing it. For example,
some back pain can be caused by abnormal feedback loops that enhance or maintain the
perception of pain- even when the original cause or problem is corrected.

The integrity of the neck and back are jeopardized by excessive stress and strain.

Forces are constantly at work to bend, twist, shear, compress, or lengthen tissues of the
body. Stress on these tissues may eventually create strain, a change in the tissue’s size or
dimension. Healthy tissues typically return to their normal state once the force is removed. Injury
occurs when excessive stress and strain prevent the tissue from returning to its normal state. A
number of factors can contribute to stress and strain on the back.
Poor posture can cause body segments to experience stress and strain. When body
segments are in poor alignment (slouching or forward head positions), the muscles in the back
and neck must work hard to compensate. This creates excessive stress and strain in the a ected
area(s). Over time, tension in these muscles can lead to myofascial trigger points, causing
headache or referred pain in the face, scalp, shoulder, arm and chest. The chronic stress from
poor alignment can also lead to other postural deviations and degenerative changes in the neck.
Prolonged sitting contributes to back problems. Sitting, by itself, is not a risk factor for the
development of back pain. However, when prolonged sitting is combined with exposure to
vibration and awkward postures at work, an individual has four times the risk of developing back
pain. Occupations with the highest risk based on these three factor include helicopter pilots and
truck drivers.
Bad body mechanics and improper lifting techniques contribute to stress and strain on the
spine. The lumbar vertebrae and the sacrum are most vulnerable to this type of injury due to the
signi icant weight they support and the thinner ligamentous support at this level.
Being overweight or obese increases the risk of back pain. This who are obese are on
average 20 percent more likely to have back pain than those of normal weight. Obesity and
overweight status are hard on the body because they overload the bones, discs, tendons, and
ligaments of the body. Added wear and tear on joint surfaces can lead to osteoarthritis. Postural
changes accompany weight gain and create additional stress and strain on joints. For example, a
f
f
ff
f
ff
large protruding abdomen often causes forward tipping of the pelvis and excessive arching of the
low back that can lead to back pain.

The lumbar intervertebral discs are particularly susceptible to injury and herniation.

The intervertebral discs located

between the vertebrae are composed of a tire
like outer ring: ibrous ring surrounding a gel-
like center nucleus pulposus (see photo a).
The greatest risk of injury to the discs occurs
during excessive loading and twisting motions
of the spine. While most people think that disc
injuries occur from an acute injury, disc
herniation typically re lects a degenerative
process that takes place over time. With
repeated microtrauma, small tears begin to
occur in the inner ibers of the annulus. The
nucleus begins to move outward: herniated
disc (see photo b), much like toothpaste
Picture 3. A) normal disc b) herniated disc moving with squeezed tube.

The risk of disk herniation is great for younger adults. Disc herniation is frequently listed as a cause
of back pain, but studies show that only 5-10 percent of persons with herniated discs experience
pain. The reason for this is that pain is often not experienced until complete herniation occurs.
This happens when the nucleus pulposus moves into the space around the spinal cord or nerve
root. Pain is felt as the nuclear material begins to press on pain-sensitive structures in its path.
Interestingly, the risk of disc herniation is greatest for individuals in their 30s and 40s. Risk
decreases with age as the disc degenerates and becomes less soft and pliable.

Degenerative disc disease is a common part of

aging and a source of back pain. Many elderly
adults get shorter as they age, often due to
degenerative changes within the vertebral bodies
and discs. One notable change is lattening of the
discs as a result of lost water content. This
reduces the space between vertebrae and
increases the compressive forces on the small
facet joints and the large vertebral bodies. This
results in a decrease in the size of the
intervertebral discs, which in turn increases the
likelihood of nerve impingement, bone spur
development, and arthritis, all of which can
Picture 4. a) normal disc; b) degenerated disc contribute to back pain and disability.

Prevention of and Rehabilitation of Back and Neck

Problems.
Exercise is a frequently prescribed treatment for back and neck pain.
Exercise, such as resistance and aerobic exercises, had been found to be
helpful in treating many types of chronic pain. Exercises that are selected

Picture 5. Core Stabilization

exercises.
f
f
f
f
 speci ically to help pain related problems are classi ied as therapeutic. These exercises are aimed at
correcting the underlying cause of neck or back pain by strengthening weak muscles, stretching short
ones, and improving circulation to and nourishment of tissues of the body. Both therapeutic and health-
related itness exercises may be considered preventive. Done faithfully, and with the appropriate FITT
formula, they improve the health of the musculoskeletal system, allowing greater e iciency of function and
reduced incidence of injury.

Speci ic core stabilization exercises may reduce low back pain and functional disability. Core stability
training and core strengthening training can promote good back health. Resistance exercise can often
correct muscle imbalance, the underlying cause of many posture and back problems.

Elements of good posture and body mechanics

Good posture is important for neck and back health

Good posture has aesthetic bene its. Posture is an important

part of nonverbal communication. The irst impression a person
makes is usually a visual one, and good posture can help convey
an impression of alertness, con idence, and attractiveness.

Proper posture allows the body segments to be balanced.

Segments of the human body (ie. The head, shoulder girdles,
pelvis girdle, rib cage, and spine) are balanced in a vertical
column by muscles and ligaments. Proper posture helps
maintain an even distribution of force across the body, improve
shock absorption, and minimize the degree of active muscle Picture 6. Bad and Good posture
tension required to maintain upright posture.

Table 1. Health Problems Associated with Poor Posture

Poor posture contributes to a variety of health problems. When the body does deviates from the
neural posture, weight distribution became uneven and tissues are at risk for injury. Examples of
common postural deviations are described at Table 1, along with associated health problems.
f
f
f
f
f
f
f
ff
Correcting postural deviations begins with restoring adequate muscle itness and muscle length.

Most of us have a natural tendency to sit or stand with poor posture. For the most part, we can correct our
posture with conscious e ort. However if poor posture is maintained for very long or very frequent periods
of time, the body loses resiliency. With poor posture, muscles on one side of a joint or body segment can
become shortened or tight while muscles on the opposite can become lengthened and weak. Poor posture
can also result following muscle injury. This may manifest itself in guarded postures or muscle dysfunction,
which eventually leads to muscles on one side of the joint becoming more in lexible due to facilitation and
muscles on the opposite side becoming weak due to inhibition. Postural correction can be achieved by
improving body awareness, increasing lexibility of tight muscles and improving strength of weak
(inhibited) muscles. (See picture 7) For example, a slouched posture with rounded and forward shoulders
can be improved by elongating the pectoralis (chest) muscles and strengthening muscles of the upper
back. A lumbar lordosis posture can be improved by stretching the hip lexors and back extensors that keep
the top of the pelvis tipped forward, followed by strengthening of the abdominal and gluteal muscles that
help tip the pelvis backward.

Picture 7.

Hereditary, congenital and disease conditions, as well as certain environmental factors, can cause
poor posture.

Some environmental factors that contribute to poor posture include ill- itting clothing and shoes,
chronic fatigue, improperly itting furniture (including poor chairs, beds and mattresses) emotional
and personality problems, poor work habits, poor physical itness due to inactivity, and lack of
knowledge relating to good posture. Some posture problems, such as scoliosis, may be
congenital, hereditary, or acquired but can be improved with exercise, braces, and/or other
medical procedures. Early detection is critical in treating scoliosis.

Good Body Mechanics for Back and Neck Health

ff
f
f
f
f
f
f
f
Proper body Mechanics can help prevent neck and neck injury. Biomechanics is a discipline that applies
mechanical laws and principles to study how the body performs more e iciently and with less energy.
Good body mechanics, as applied to back care, implies maintaining a neutral spine during activities daily
living. A neutral spine maintains the normal curvature of the spine, thus allowing an optimal balance of
forces across the spine, reducing the compressive force, and maintaining muscle tension.
In the following sections, speci ic recommendations and exampled of good body mechanics are provided
for a variety of body positions.

Elements of Good Posture

Sitting
•Sit upright, eyes looking straight ahead, chest lifted,
shoulders down and back, slight arch in lower back, knees
slightly lower than hips, feet supported on irm surface
•If you cross your legs, alternate every now and then
•Use chair with arm rest, seat cushion, lumbar support

Standing
•Stand upright with forward gaze, shoulders down and back,
chest raised, stomach pulled up and in, slight arch in the
lower back, slight bend in the knees, feet shoulder width
apart, and toes pointing straight ahead or slightly outward
•If you stand with weight shifted to one side, alternate which
leg you lean on
•If you stand in one place for a prolonged time, prop one foot on small step stool
•Height of work surface should be 2 to 4 inches below the waist.

Lying
• Use pillow between knees when lying on your side and under the knees
when lying on the back
• Choose a pillow that supports the head and neck in neutral alignment
• Avoid reading in bed

Elements of Good Body Mechanics

Reaching
• Use a stool or ladder when working with arms above head level
• Keep tools within easy reach
• Choose tools with extended handles
• Don’t keep arms extended out in front or out to side for long period of
time without rest
• Don’t hyperextend your neck
• Avoid bending, twisting, and straining when reaching.

Carrying
• Keep load midline and close to the body
• Divide the load if possible, carrying half in each arm/hand
• Alternate load from one side of the body to the other when it cannot be
divided. (e.g. child)
• Carry light to moderate loads in a backpack with straps.

Lifting
Keep in mind that the muscles of the legs are relatively large and strong,
compared with the back muscles. Likewise, the hip joint is well designed for
motion. It is less likely to su er the same amount of wear and rear as the
smaller joints of the spine.
• DO
ff
f
f
ff
 • Keep a slight arch in the lower back, bend with
the knees, straddle and test the load, keep
load close to the body, tighten abdominals, lift
using legs.
• Lower a load with the same principles in
reverse
• Don’t
• Bend at the waist
• Twist
• Lift more than what you can handle
• Hyperextend the neck or back

For better back health we need to strengthen our abdominal muscles, hamstring and back
muscles. We also need to stretch or elongate our hip lexor, hamstrings, and back muscles. The
following are exercises that you can do while sitting down (you can do these while at work or
when taking a break from studying, when traveling) and exercises to strengthen your core
muscles.

Exercises Good for the Back and Neck

Watch the video for instructions. Video link will be given by the professor/instructor.

Chair Exercises
Neck Retraction
An exercise that targets the cervical (neck) area
of the spine.
Preparatory:
1. Bring the body into proper alignment by
having your shoulders and hips aligned and
the spine straight.
Execution
1. Inhale, exhale as you retract your chin
backwards and hold that for ive seconds.
2. Breathe naturally
3. After ive seconds relax, return your neck to
normal position.
4. Repeat 4 times.
Note: During each repetition, proper alignment
and position of the spine should be maintained.

Shoulder Blade Retraction

An exercise that targets you chest area by
lengthening your pectorals major.

Preparatory:
1. Sit at the edge of the chair.
2. Bring the spine into proper alignment, feet
planted on the loor, knees aligned with the
toes.
3. Bring the hands around the back, palms
stack on top of each other, facing upwards
and towards the ceiling.
Execution:
1. Inhale, as you exhale draw your shoulder
blades in towards the center and half the
f
f
f
f
 retraction for ive seconds.
2. As you feel the squeeze in the middle of your upper back, breathe naturally.
3. After 5 seconds, relax.
4. Repeat 4 times.
Note: During each repetition, proper joint alignment should be maintained.

Abdominal Stretch
An exercise that aims to lengthen your abdominal muscles.

Preparatory:
1. Sit at the edge of the chair.
2. Bring the spine into proper alignment, feet
planted on the loor, knees aligned with the
toes.
3. Sit nice and tall and bring the hands around
the low back area on either side. Bring your
elbows towards the middle (as far as you
can), pointing backwards
Execution:
1. Inhale, Exhale and gently push in with the
hands on the lower back area while
hollowing the lower back.
2. Shoulders should move backward then hold
the position for 5 seconds.
3. Breathe naturally and after 5 seconds, relax.
4. Repeat 4 times.
Note: During each repetition, line of sight can
be slightly higher than the horizon

T-Spine Rotations.
An exercise that improves of rotational movement pattern, the lexibility and mobility of the spinal and hip
area.

Preparatory:
1. Sit at the edge of the chair.
2. Bring the spine into proper alignment, feet
planted on the loor, knees aligned with the
toes.
3. Bring your hands behind your head, ingers
interlaced, elbows pointing to the sides.

Execution:
1. Inhale. As you exhale gently rotate to the left
side. Hold. Dip to the side, come back up to
the rotated position.
2. From that rotated position, gently twist to
the left again. Hold. Dip to the side, come
back up to the rotated position.
3. From that rotated position, gently rotate for
the third time. Hold. Dip to the side, come
back up to the rotated position.
4. Gently rotate back towards the center
5. Repeat on the right side.
6. Repeat both sides.
Reminder: Throughout the exercise, breath naturally
Note: Persons with scoliosis, please refer to the modi ication of this exercise to be given by your professor/
instructor
f
f
f
f
f
f
Hamstring Stretch
An exercise that lengthens the muscles at the back of your leg (hamstring).

There are two variations to this exercise. First

is when both legs are fully extended, the other
is one leg is fully extended

Preparatory:
1. Sit at the end of the chair.
2. Bring the spine into proper alignment by
sitting straight, ears and shoulders aligned.
3. Fully extend the leg, feet lexed, toes
pointed towards the ceiling.
4. Hold your arms straight, parallel to your
legs

Execution:
1. Inhale. As you exhale, slowly bend from
the hips without rounding the back.
2. Stop bending when you feel the tension in
the back of your leg and your knees are
starting to bend.
3. Hold that position for 5 seconds while creating naturally.
4. Return to starting position.
5. Repeat 4 times.
Note: keep your back straight as you bend your hip.

To perform the hamstring stretch with one leg fully extended. The movement pattern is the same as the two
leg fully extended however, the other leg is fully extended, while the other leg is planted on the ground,
knees bent 90 degrees and aligned with the toes.

Ankle Mobility and Stretching

Helps increase circulation in the ankle area
and increase lexibility.

Preparatory:
1. Plant the feet on the loor, knees bent 90
degrees and aligned with the toes.
2. Bring the spine into proper alignment by
sitting straight, ears and shoulders aligned.

Execution:
1. Raise the right leg a few inches o the
ground.
2. Slowly make 4 small circles counter
clockwise, then 4 small circles clockwise
without touching the ground.
3. Return your leg to the preparatory
position.
4. Repeat with left leg.
5. Repeat 2 times.
Note: maintain proper posture while performing the exercise.
f
f
f
ff
Core Exercises for Back Pain
Cat Cow Stretch

Mc Gill Curl-Up

Version 1

Version 2 (elbows o )

Side Plank

Version 1 (Bent Leg)

ff
Version 2 (Straight Leg)

Hip Bridge

Version 1

Version 2 (bent knees)

Version 3 (straight legs)

PERFORMANCE TASK
Students in PE Uniform will perform the Chair Exercise and Core Exercise listed below. Number of
Repetitions and/or time to hold the exercise is indicated on the table below. The rubrics below
indicate the criteria for rating the student’s performance.

Exercises for the back and neck Repetitions

❖ Chair Exercises
❖ Neck Retractions 4 / 5 second hold

❖ Shoulder Blade Retractions 4 / 5 second hold

❖ Abdominal Stretch 4 / 5 second hold

❖ T-Spine Rotations 2 / 5 second hold

❖ Hamstring Stretch 4 / 5 second hold

❖ Ankle Mobility and Stretching 2 / 4 rotations clockwise and

counterclockwise
❖ Core Exercises
❖ Cat-Cow Stretch 4

❖ Mc-Gill Curl-Up v.1 2 / 5 second hold

❖ Mc-Gill Curl-Up v.2 Elbows o 2 / 5 second hold

❖ Side Plank v.1 (bent leg) 2 reps/ 5 secs each side

❖ Side Plank v.2 (straight leg) 2 reps/ 5 secs each side

❖ Hip Bridge v. 1 4 / 5 second hold

❖ Hip Bridge v. 2 (bent knees) 2 / 5 second hold

❖ Hip Bridge v. 3 (straight legs) 2 / 5 second hold

Rubrics for Exercise Execution (10 points/exercise) Total: 110 points

QUALITATIVE DESCRIPTION POINTS CRITERIA

OUTSTANDING Student performed the correct execution (form),

10 repetition, and breathing of the exercise. The student
has mastered the exercise.
SATISFACTORY The student performed the exercise with a mistake in
7
either: correct execution (form), repetition, or breathing.
The student performed the exercise with 2-3 mistakes in
UNSATISFACTORY 5
either: correct execution (form), repetition, or breathing.
The student performed the exercise with 4 or more
NEEDS IMPROVEMENT 3 mistakes in either: correct execution (form), repetition,
and/or breathing.

REFERENCES
1. Corbin, C. B., Welk, G. J., Corbin, W. R., and Welk, K. A. (2013) Concepts of Fitness and
Wellness: A Comprehensive Lifestyle Approach, 10th Edition. McGraw-Hill, New York:NY.
2. Video: Cornell University. Core Strengthening and Back Pain Prevention Exercises.
3. Video: Cornell University. Chair Stretches Exercise Routine
f