Test key Core/Posture muscles in only 90 seconds! Learn strengthening exercises as well.
The Kraus-Weber test was developed at Columbia Presbyterian Posture Clinic in New York City. It is designed to test the function of key postural muscles on a minimal level.
1) To test the strength of the abdominal muscles plus the hip flexor muscles have your partner lie face up on the floor with their hands clasped behind their head and leg out straight. Hold their feet firmly and have them roll up into a sitting position. If the subject sits up (regardless of struggle) then the test is passed.
2) To further test the abdominals without much assistance from the hip flexors have your subject remain on their back with their knees bent and feet on the floor. Same motion, have them roll up to a sitting position while you firmly hold their feet down.
If they are able to sit up then it is a pass.
3) To test the strength of the hip flexors have your subject lie on their back and raise both straightened legs about eight inches off the floor using your hand to approximate the eight inches for them. Have them hold it for a ten second count. (One and two and three…) Watch their low back to see if it arches and creates a space. If there is an extreme arch then corrective exercises will be in order. They will be listed right after this test so stay tuned!
4) To test the strength of the upper back muscles have your friend lie face down while you give them plenty of pressure with your arms and hands over the back of the upper leg. Have them clasp their hands behind their head and raise their head, chest, and shoulders as if they were a plane taking off. Once again have them hold their position for a count of ten.
5) To test the strength of the low back have them remain face down and apply firm pressure to their upper back with your arms and hands. Ask them to lift both legs off the floor without bending the knees. You guessed it, hold the count for ten seconds.
6) Last one! Have you comrade stand with their feet together without bending the knees and slowly round over and goes as far as they can to touch the floor with their finger tips. If they can then have them hold it for three seconds.
Correctives for key postural muscles
1) To strengthen the abdominals sit on the floor with legs and arms stretched out in front of you. Drop your head, looking toward your stomach, round your back and roll down very slowly until you are at rest. If you can, come up the same way. If you can't, then roll onto either side and use your arms to sit up again so you can repeat. Continue with the roll downs until you are able to sit up with your arms and legs stretched in front of you. When you are able to to roll up to a sitting position you can then progress to a sit up with the knees bent and the arms folded if you wish to add a further challenge.
2) To strengthen the hip flexors lie on your back with knees bent and resting above your stomach. (Yes, your feet will be off the floor) Your spine is most likely pressed flat to the floor. Keep it there during this exercise. Raise your legs into the air. At this point you will have no trouble keeping you spine down on the floor. Drop your legs back to the resting position. (above your stomach) The second time you extend your legs, lower them about six inches nearer to the floor. Retract again to the resting position. Keep extending your legs and then lowering them until you can no longer keep your spine flat on the floor. Return to the level at which you can keep your spine flat on the floor and do ten repetitions. This marvelous exercise will prevent and/or rid you of a swayback. Do this exercise twice daily. Eventually you will be able to extend your legs just inches off the floor while maintaining your flat back.
3) To strengthen your upper back lie stomach down on the floor with arms and legs outstretched. Raise first the left arm and then the right, being careful not to roll the upper body from side to side. Alternate for eight with each arm and do three sets daily.
4) To strengthen the lower back lie on the floor with your stomach down and raise the right leg as high as possible while keeping the knee straight. Alternate with the left leg for eight lifts with each leg. If this exercise is difficult or uncomfortable place a pillow or cushion under the hips.
5) To gain flexibility in the hamstrings that will allow you to touch your toes, place your feet wide apart without bending your knees. Clasp your hands behind you back, and keeping your head up, lean forward from the hips. (Try to keep your back flat) Gently let your body bounce downward for eight short easy bounces. Let gravity do the work. Do eight to the center, eight to right, and eight to the left. Now allow the entire upper body to relax and hang down toward the floor. Repeat the same easy bounces, eight center, eight right, and eight left.
Stay with these corrective exercises twice daily in order to strengthen these key muscles and prevent low back pain and other muscular woes. The very same Kraus-Weber test and correctives can be found in Bonnie Prudden's, 'Pain Erasure' on page 193 along with instructions on warm up exercises for other areas of the body. If you have any questions then please make it a point to call us so that we might help you. 508-633-5217 We always look forward to speaking with you.