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The Foundations of Resting Posture and how it effects Athletic Performance

It's how we carry ourselves when we're not actively engaged in any physical activity. A good resting posture is characterized by proper alignment of the head, shoulders, spine, hips, and lower extremities. It's not only about looking poised but also about the internal balance of the body's musculature.

The Role of Muscular Imbalances

Muscular imbalances can develop over time due to poor posture. These imbalances occur when certain muscle groups become overactive and tight while others become underactive and weak. This can lead to issues such as chronic pain, discomfort, and a decreased range of motion. Let's delve into how resting posture contributes to these imbalances.

Forward Head Posture

One common issue associated with poor resting posture is forward head posture. When the head is consistently positioned forward, it can put excessive strain on the muscles in the neck and upper back. This overuse of certain muscles can lead to tightness and discomfort.

Rounded Shoulders

Another issue is rounded shoulders, where the shoulders hunch forward. This posture misalignment can weaken the upper back muscles while overactivating the chest and front shoulder muscles. The result is an imbalance that can negatively impact posture and performance.

Anterior Pelvic Tilt

Resting with an anterior pelvic tilt, where the pelvis tilts forward, can lead to overactivity in the lower back muscles and hip flexors. Simultaneously, the glutes and hamstrings become underactive. This imbalance can lead to lower back pain and affect athletic performance, particularly in sports like soccer that require strong lower body muscles.

The Ripple Effect on Athletic Performance

Now, let's connect the dots between resting posture and athletic performance, specifically in the context of soccer.

Reduced Athletic Efficiency

Muscular imbalances caused by poor posture can lead to reduced athletic efficiency. For soccer players, this may mean decreased speed, agility, and power. A hunched posture restricts the chest's ability to expand fully, reducing lung capacity and stamina. Soccer requires a high level of endurance, and poor posture can hinder this aspect of the game.

Increased Risk of Injury

Postural imbalances can also increase the risk of injury. For instance, a soccer player with forward head posture may be more susceptible to neck and upper back injuries, which can disrupt their performance and potentially lead to long-term issues.

Let's dive in a little further...

Reduced Joint Stability

Muscles play a critical role in stabilizing joints. When certain muscles become overactive and tight while others are underactive and weak, it disrupts the balance of forces around joints. For example, in soccer players, the hip and core muscles are essential for stability during quick changes in direction and explosive movements. Muscular imbalances in these areas can lead to a lack of joint stability, increasing the risk of sprains, strains, and other injuries.

Altered Movement Patterns

Improper posture can lead to altered movement patterns. Athletes often require precise and coordinated movements during sports activities. For instance, soccer players need to make rapid pivots and directional changes. Muscular imbalances can affect these movements, leading to compensatory patterns that stress certain muscle groups and joints more than others. This can result in overuse injuries, such as tendonitis or stress fractures.

Decreased Absorption

Another crucial aspect of injury prevention in sports is the ability for absorption. The body needs to effectively absorb the impact forces generated during activities like running and jumping.

When postural imbalances lead to overactive and tight muscles, they may not absorb shock as efficiently. This can increase the strain on joints and lead to issues like shin splints or knee pain.

Delayed Recovery

Muscular imbalances can also slow down the recovery process. After an injury, it’s essential to regain proper function and strength. If an athlete already has imbalances, the recovery process becomes more complex.

Restoring balance and strength to affected muscle groups can be more challenging, leading to longer rehabilitation periods and a higher risk of reinjury.


The first step is awareness. As a personal trainer and human movement specialist, James, you are well aware of the importance of educating your clients about the significance of proper posture. Encourage them to be mindful of their posture in their day-to-day activities.

Stretching and Strengthening

Incorporate stretching and strengthening exercises into your training programs. For clients with specific postural issues, customized exercise routines can target the affected muscle groups. Strengthening the underactive muscles and stretching the overactive ones is crucial for restoring balance.


Educate your clients about ergonomic factors in their daily life. This includes optimizing their workspace, adjusting the height of computer screens, and choosing appropriate chairs to support good posture.

Regular Assessment

Periodic assessments of posture can help track progress and make necessary adjustments to training programs. This is especially important for athletes like soccer players, as maintaining ideal posture directly affects their game performance.

If you would like more information on how we can help you improve your performance and reduce risk of injury through a comprehensive assessment, schedule a consultation by calling or texting (904)370-3661 or email us at


1. McGill, S. M., & Karpowicz, A. (2009). Exercises for Spine Stabilization: Motion/Motor Patterns, Stability Progressions, and Clinical Techniques. Archives of Physical Medicine and Rehabilitation, 90(1), 118-126.

2. Sahrmann, S. A. (2002). Diagnosis and Treatment of Movement Impairment Syndromes. Mosby.

3. Page, P., & Frank, C. C. (2011). Lumbopelvic stabilization: A review of core stability and implications for the soccer athlete. Journal of Orthopaedic & Sports Physical Therapy, 41(6), 369-381.

I hope this information helps you and your clients better understand the importance of resting posture and its impact on their athletic endeavors.

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