How to fix Swayback Posture

People often ignore the relevance of good posture because they don’t recognize the advantages of excellent posture or because they believe their poor posture is due to genetics and can’t be improved. Neither viewpoint should be taken because there are numerous advantages to correcting your posture, and bad posture may be fixed. If you decide to fix your posture, it’s crucial that you know what type of the wrong posture you have. We’ll have a look at what’s known as swayback posture in this article.

What is Swayback Posture?

Swayback posture, as the name suggests, is a type of posture that you most likely believe it is. It’s a form of posture, but not the kind you want to have. I was unhappy to learn that this is a posture I have, and at the same time, it’s nice to know that it’s an accepted posture since I thought it was one-of-a-kind. Even a slim individual can have the appearance of having a stomach and a forward head posture due to Swayback (hyperlordosis).

The term swayback is also sometimes used to describe the “lazy posture,” as it refers to a person who wants to use as few muscles as possible while standing upright. I can confirm this to be true while standing in front of a kitchen counter or desk that I used to rest and support myself against all the time. People who have Swayback frequently lean or rest on anything they can get their hands on.

Symptoms and Signs of Swayback Posture

The most significant characteristic is that the hip bone will be in an advanced position, meaning the hips will be swayed forward in addition to displaying a posterior pelvic tilt. Imagine looking at yourself from the side and maintaining proper posture. The head, ribs, and pelvis should be stacked on top of one another with the ears in line; imagine a yardstick running down these areas. The hips will be misaligned in front of all these locations with Swayback posture.

Ask yourself where your hips are in relation to your ankle bone, and you’ll instantly know if you have Swayback. If it’s in front of the ankle bone (or ear), you’re probably suffering from Swayback. Your body is a clever piece of equipment that will adjust in whatever way it can to compensate for your swaying hips. The head will move forward to maintain equilibrium and balance; notably, the top back will round (kyphosis). There are a few more things to watch for:

  • Posterior pelvic twist – a flattened back, or a reduced curvature (no arch) in the lower back
  • The gluteal muscles will be turned off and unactivated
  • The knees are hyperextended
  • Hamstrings that are tight and short
  • Hip flexors that are weak (Hips extended)
  • Lower abdominal muscles that are too tight will push the pelvis down into a posterior pelvic tilt.
  • You may have low back discomfort – because the body weight is supported on one or two locations in the lower back.

There are a lot of things that need to be improved when it comes to the Swayback. Fortunately, all these changes may be reversed thanks to stretches and corrective exercises.

Video Overview of Swayback Posture

Watch the highly recommended video above by GuerillaZen for an overview of everything about swayback posture, including what it is and how to recognize it, as well as corrective exercises. This video has all of the workouts shown in this article.

What causes Swayback?

You didn’t acquire bad posture naturally, so something is causing your swayback posture. Here are some things to consider:

Sleeping on your Front

The results of this may differ based on the hardness or softness of your mattress; however, if you sleep on your front and support your head with a pillow propped up on your arms, you are probably pushing your hips forward, developing Swayback. It’s best to attempt to sleep on your back.

Sitting in a Posterior Pelvic Tilt Position

If you sit with your butt tucked underneath you and the front of your pelvis pointing up, you’re encouraging your tissues to adapt and keep this awkward form.

Constant Standing in the Incorrect Position

Ensure that you stand correctly at all times. Pull your hip bone so that it is in line with your ankle bone. Improper posture will only exacerbate the problem.

Too Much Stretching of the Hip Flexors

Because your hips are already stretched in Swayback, if you do hip stretches, you will overstretch them, making them weaker.

Weak Muscles

I was not exercising and had not done any in years when my Swayback was at its worst! The muscles that were weak started to strengthen as a result of my new healthy habits and exercise regimen, naturally pulling my torso into a better position.

Swayback Posture vs. Anterior Pelvic Tilt (Lordosis): Is it Really Swayback?

Many individuals believe that having an Anterior Pelvic Tilt is the same as having a swayback. If you want to improve your posture, you must get the correct diagnosis and treatment for your condition. Do you have a swayback or an anterior pelvic tilt? If you believe you have swayback posture, be sure you’re sure because performing corrective exercises for Swayback when you actually have an anterior pelvic tilt may worsen things.

You should also avoid an anterior pelvic tilt, in which the pelvis is inclined forward with the rear of the pelvis higher than the front. Just like in Swayback, the back will be arched rather than flat. If you’re unsure, watch the video above to double-check.

How to fix Swayback posture

The first thing you should do is cease performing the activities that are triggering it. You’re only encouraging the position when you’re in a swayback posture. As previously said, there are a few methods to counteract this that you should do. One approach is to sleep on your back or sit and stand correctly. Personally, I believe that the main issue for me is sitting incorrectly with my pelvis drooped forward. To deal with it, I employ the following two methods:

Every 25 minutes, stand up and walk around

When I’m sitting at my desk, I always set a 25-minute timer as soon as my butt touches the seat. I immediately stand up and go to the toilet or refill my drink after the 25 minutes are up. You don’t want to sit for too long in one posture since your body may begin to adapt to it. By getting up and walking around, you disrupt the routine.

Stand Up to Work

I’ll sometimes take my laptop and set it on a countertop or shelf that is exactly high enough to work from. A solid standing desk may also help you achieve this goal. I also sat in an improper posture, as I would stand in the swayback stance with my hips cocked forward, which didn’t help matters. I tell myself to retract my hip bone backward, so it is in sync with my ankles on a daily basis. I’ve noticed that it’s getting easier to remember to stand like this over time.

Corrective Exercises

Once we’ve discovered the source of the Swayback and taken steps to avoid it, we can start stretching tight muscles and strengthening weak ones that cause us to stand in a swayback posture. The following exercises are a compilation of the most popular exercises featured in the main video above.

Stretching Exercises

Before beginning any strengthening exercises, we must first ensure we are properly stretched out.

Stretch 1 – Hamstring Release

Before performing any other stretches, use a small hard ball (softball is ideal) to release tightness and stiffness in the hamstrings. Begin by pressing down firmly with the ball under your hamstring and rolling it down the butt and towards your knee. Repeat this procedure on both legs for 1-2 minutes.

Stretch 2 – Hamstring Stretch

Get on your back and hold one leg up by the calf, then kick downwards with force after your hamstrings have been loosened. Relax your leg and pull it in closer. On each leg, do 5-7 rounds of relaxation.

Stretch 3 – Spine Mobilisation

Swayback is typically linked to a stiff spine (kyphosis) due to the rounding posture of the upper back (kyphosis). You can perform some mild spine mobilization moves by using a foam roller. Start by laying the foam roller on your upper back and lifting up, bending at the top of your back with your hands behind your head. Remember to be gentle and keep your stomach in. 20 repetitions is a good rule of thumb.

Stretch 4 – Stability Ball Abdominal Stretch

Because you have Swayback, your lower and mid-abdomen muscles are tense, which necessitates stretching. Create as much length as possible between the ribcage and the pelvis by laying down across a stability ball. For 1-2 minutes, hold the stretch.

Stretch 5 – Pec Stretch

The shoulders of people with Swayback are frequently rounded since their tight pec muscles pull the shoulder forward. The above workout stretches the pec muscles on both sides.

If you don’t have a ball, you may perform this stretching exercise while standing in your doorway, known as a doorway stretch.

Strengthening Exercises

It’s time to strengthen the weak muscles that are prevalent with Swayback now that the tissues have been stretched.

There are two things you must first do before attempting these activities.

  1. First, make sure you’ve completed the preceding stretches!
  2. When performing these activities, ensure you are not in a swayback posture characterized by a forward pelvis.

Exercise 1: The Plank

For 30 seconds, lie face-down on the ground and hold a plank posture. As previously said, your pelvis does not sink into a swayback posture. Make certain you know how to perform a plank. If you do it wrong, you will just strengthen your swayback position. Do five sets of 30 seconds each.

Exercise 2: Side Plank

Make sure to incorporate the side plank into your workout regimen. A side plank will strengthen the obliques, which may be underdeveloped in someone who has Swayback. You’ll repeat the same plank as exercise 1, doing 5 sets of 30 seconds on each side (once again).

Exercise 3: Flapjack/Karate Chop

This is yet another oblique strengthener, but it also activates the glutes and hip abductors. Lie on your side, raise your leg, and then karate chop down and release. Do four sets of 15 reps on each side.

Exercise 4 – Ball Jackknife

This activity works on your spine and pelvis to make them more solid. Bring the ball inwards without moving your pelvis or lumbar spine to perform the jackknife. Hold it and draw the ball outwards once it is firm. Do four sets of 20.

Exercise 5 – Hip Circles

A band is required for this exercise. Wrap the band just above your knees and around your legs. Lunge forward at 45-degree angles, walking forward one leg after another. This kind of exercise will fire up your hip flexors. Performed one set of 20 on each leg for four sets.

Exercise 6: Farmers Walk

Keep your core taut as you hold a dumbbell in one hand. The objective of this drill is to maintain your upper body as vertical, erect, and straight as possible. Don’t let the weight pull you down to one side. Keep your stomach pushed in. You should feel some obliquity activation if you do it correctly. Do 5 sets of 30 seconds.

Fixing Swayback is not an overnight thing

Your swayback posture has taken years to form due to you adopting unnatural postures, and you won’t observe significant changes immediately. I’ve noticed, however, that within a year of treating myself, my swayback posture has essentially vanished.

While these activities are effective and provide benefits, I discovered that promoting healthier behaviors, particularly standing more and engaging in a more rigorous workout, helped me the most. Make sure to add exercises that target the entire body and, even more importantly, remember to avoid standing in a sway!

Based out of Minnesota, home of the world-famous mayoclinic.org, and founded by a team of health professionals, including Chiropractors and Physical Therapists. Yourbodyposture.com was started with the goal of being your go-to resource for all things posture and physical health-related.


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