[mk_toggle title=”A Healthy Back Has 3 Natural Curves” style=”simple”]
- An inward or forward curve at the neck (cervical curve)
- An outward or backward curve at the upper back (thoracic curve)
- An inward curve at the lower back (lumbar curve)
Good posture helps maintain these natural curves, while poor posture does the opposite — which can stress or pull muscles and cause pain.[/mk_toggle][mk_toggle title=”“Core Musculature” and its effect on posture:” style=”simple”]
The “core musculature” is comprised of several groups of muscles including the transversus abdominus, multifidus, diaphragm and pelvic floor muscles. These muscles work together to produce maximum stability in the abdominal and lumbar region, as well as coordinate movements of the body.
A very common cause of low back pain is weak core musculature. When the muscles that support the spine are weak, pain can be triggered by muscle strain, and injuries to the muscles, ligaments, and discs that support the spine. Over time, a muscle injury that has not been managed correctly may lead to an overall imbalance in the spine. This can lead to constant tension on the muscles, ligaments, and bones, making the back more prone to injury or re-injury.
Core exercises are an important component of any postural correction program. Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony. This leads to better balance and stability, whether on the playing field or in daily activities. In fact, most sports and other physical activities depend on stable core musculature. Strong core muscles make it easier to do most physical activities, whereas weak core muscles leave you susceptible to poor posture, lower back pain, and muscle injuries. It pays to get your core muscles in better shape.
[/mk_toggle][mk_toggle title=”Proper posture is a key component to optimal health and wellness:” style=”simple”]Perhaps the most important benefit of good posture is that it improves function of the internal organs. When the body is in a slouched forward position (head and shoulders rolled forward), our rib cage is actually pushing down on our internal organs. Common short-term effects are muscular soreness, neck pain, and headaches. Long-term effects include: decreased respiratory capacity, digestive problems, and migraines. If postural imbalances go uncorrected, further consequences may occur throughout the body, such as: spinal degeneration, muscle soreness, and arthritic joints.[/mk_toggle][mk_toggle title=”Consequences of poor posture:” style=”simple”]Good posture is also good prevention. Poor posture can lead to excessive strain on our postural muscles and may even cause them to relax, when held in certain positions for long periods of time. For example, you can typically see this in people who bend forward at the waist for a prolonged time in the workplace. Their postural muscles are more prone to injury and back pain.
Several factors contribute to poor posture-most commonly, stress, obesity, pregnancy, weak postural muscles, abnormally tight muscles, and high-heeled shoes. In addition, decreased flexibility, a poor work environment, incorrect working posture, and unhealthy sitting and standing habits can also contribute to poor body positioning.[/mk_toggle][mk_toggle title=”Check your posture reflection in the mirror:” style=”simple”]Perform a posture self check in the mirror each morning. What does your reflection show? Good, strong, confident posture? Or slouched forward and closed posture? Be sure to fix your posture before leaving the house- just as you would do if your hair is out of place.[/mk_toggle][mk_toggle title=”Three signals of bad posture:” style=”simple”]If you experience any of the following three consequences, you should schedule an appointment for a chiropractic adjustment. These signals indicate that your posture is not correct, and there is likely a misalignment of your spine.
- Incapable of sitting for an hour or more without pain
- Incapable of standing for an hour or more without pain
- Experiencing pain, tightness, rigidity, or fatigue when you wake up in the morning
[/mk_toggle][mk_toggle title=”LifeTime Posture ” style=”simple”]After completing the 12-Weeks to Better Posture program, it is important to continue making posture a priority in your life. Remember, our posture is based upon our lifestyle habits, therefore in order to continue with the progress that you made, you must alter your lifestyle to be ergonomically correct and continue doing postural exercises and chiropractic adjustments. Just like going to the gym, if you follow a strict workout plan for 12 weeks, you are likely to see great results in terms of bodily improvements (losing weight, increased strength, etc). However, after the 12-week period is over, you can’t expect to maintain these results if you then lead a completely sedentary lifestyle.
For maintenance care, it is recommended that you follow the maintenance postural exercise program and get a postural correction between 2 times per month and once every three months (these recommendations are based upon individual needs). This way, you can maintain the progress that you made with your posture, and prevent incorrect alignment and muscular patterns from re-forming in the future.
While in maintenance care, always listen to the needs of your body. If you experience a new trauma or one of the signals of bad posture, you should schedule a posture check right away.[/mk_toggle][mk_toggle title=”Three Signals Of Bad Posture” style=”simple”]If you experience any of the following three consequences, you should schedule an appointment for a chiropractic adjustment. These signals indicate that your posture is not correct, and there is likely a misalignment of your spine.
- Incapable of sitting for an hour or more without pain
- Incapable of standing for an hour or more without pain
- Experiencing pain, tightness, rigidity, or fatigue when you wake up in the morning
[/mk_toggle][mk_toggle title=”Remember These Key Concepts” style=”simple”]
- Correct Posture is a long-term solution to increase the function of your body, it is not just a quick fix for pain
- Your posture today is caused by misalignments of the spinal column, your ergonomic habits, and your postural history
- Postural imbalances are due to structural misalignments. You must first correct the alignment with chiropractic adjustments, then utilize exercises to support the realignment.
[/mk_toggle][mk_toggle title=”Importance of LifeTime Posture” style=”simple”]
- Changes occur naturally in your body as you grow older. These changes can influence your posture and make it more difficult to maintain a good posture or correct a poor posture.Some of the physical changes that occur:
- The disks between the spinal segments become less resilient and give in more readily to external forces, such as gravity and body weight.
- Muscles become less flexible.
- Compression and deterioration of the spine, commonly seen in individuals with osteoporosis, cause an increased flexed, or bent forward, posture.
- Lifestyles usually become more sedentary. Sitting for long periods of time shortens various muscles, which results in the body being pulled into poor postural positions, and stretches and weakens other muscles, which allows the body to slump.
Despite the changes that occur naturally with aging, good posture can be maintained and, for many, poor posture improved. In individuals with severe postural problems, such as poor alignments that have existed so long that structural changes have occurred, the poor posture can be kept from getting progressively worse. In any case, all of us must consciously work at achieving and maintaining good posture as we grow older.
[/mk_toggle][mk_toggle title=”Good Standing Posture” style=”simple”]
- Keep your shoulders back and relaxed.
- Pull in your abdomen.
- Keep your feet about hip distance apart.
- Balance your weight evenly on both feet.
- Let your hands hang naturally at your sides.
- Try not to tilt your head forward, backward or sideways, and make sure your knees are relaxed — not locked.
[/mk_toggle][mk_toggle title=”Good Sitting Posture” style=”simple”]
- Choose a chair that allows you to rest both feet flat on the floor while keeping your knees level with your hips. If necessary, prop up your feet with a footstool or other support.
- Sit back in your chair. If the chair doesn’t support your lower back’s curve, place a rolled towel or small pillow behind your lower back.
- Stretch the top of your head toward the ceiling, and tuck your chin in slightly.
- Keep your upper back and neck comfortably straight.
- Keep your shoulders relaxed — not elevated, rounded or pulled backward.
*Note: it is very important not to have your wallet in your back pocket when seated. When sitting on your wallet, you are creating an uneven balance of the hips. Simply placing your wallet in your front pocket can improve your posture while in the seated position.[/mk_toggle][mk_toggle title=”Proper Technology Use” style=”simple”]Improper posture while utilizing technology, cell phones for example, is a very common factor contributing to poor posture. Next time you send a text message or make a phone call, be sure to consider proper posture. Instead of looking down while sending a text message, bring the phone to eye level to avoid strain to your neck and back.
- Bring cell phone or Ipad to eye level when sending a text message or searching the internet
- When talking on the phone, hold the phone to your ear instead of bending your neck to the side to hold the phone
- With phone calls, another option is to utilize a headset with earphones and a microphone so you don’t have to hold the phone up to your ear.
- When playing videogames, look straight ahead at the TV. Position yourself with correct posture in a chair
[/mk_toggle][mk_toggle title=”Posture Breaks During Work” style=”simple”]Research shows that taking frequent short breaks (micro-breaks) are more effective in preventing aches and pains, than a single longer break in the middle of the day. The purpose of the posture break is to stretch the muscles that become tight from sitting all day. Breaks as short as 20 seconds in length are better than no break at all.
- Sit on the front of your chair with good posture of your lower back
- Open your arms wide and push your chest forward
- Lean head back for a deeper stretch
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