Listing all posts with label posture. Show all posts.
  1. Guidelines to the Perfect Posture


    How Important is Good Posture?


    Posture is extremely important when you talking about good health. It is as important as eating right, exercising, getting a good night's sleep and avoiding potentially harmful substances like alcohol, drugs and tobacco. Good posture is a way of doing things with more energy, less stress and fatigue. Without good posture, you can't really be physically fit.

    The importance of good posture in an overall fitness program is often overlooked by fitness advisers and fitness seekers alike. In fact, the benefits of good posture may be among the best kept secrets of the current fitness movement.

    The good news is that most everyone can avoid the problems caused by bad posture...and you can improve at any age.

    Good Posture is Good Health


    We are a health conscious society today and good posture is a part of it. Because good posture means your bones are properly aligned and your muscles, joints and ligaments can work as nature intended. It means your vital organs are in the right position and can function at peak efficiency. Health is 100% function of the body (as defined by Websters Dictionary). In turn, good posture contributes to the proper functioning of the nervous system.

    Without good posture, your overall health and total efficiency may be compromised. Because the long-term effects of poor posture can affect bodily systems (such as digestion, elimination, breathing, muscles, joints and ligaments), a person who has poor posture may often be tired or unable to work efficiently or move properly.

    Even for younger people, how you carry yourself when working, relaxing or playing can have big effects. Did you know that just fifteen minutes reading or typing when using the wrong positions exhausts the muscles of your neck, shoulders and upper back?

    Poor Posture - How Does it Happen?

    Often, poor posture develops because of accidents or falls. But bad posture can also develop from environmental factors or bad habits. This means that you have control.

    Today, posture-related problems are increasing:

    1. As we become a society that watches more television than any previous generation;
    2. As we become a more electronic society, with more and more people working at sedentary desk jobs or sitting in front of computer terminals;
    3. As more and more cars are crowding our roads, resulting in accidents and injuries;
    4. and as we drive in cars with poorly designed seats.

    In most cases, poor posture results from a combination of several factors, which can include:

    1. Accidents, injuries and falls
    2. Poor sleep support (mattress)
    3. Excessive weight
    4. Visual or emotional difficulties
    5. Foot problems or improper shoes
    6. Weak muscles, muscle imbalance
    7. Careless sitting, standing, sleeping habits
    8. Negative self image
    9. Occupational stress
    10. Poorly designed work space


    Poor Posture & Pain

    A lifetime of poor posture can start a progression of symptoms in the average adult. It can start with...

    Fatigue - your muscles have to work hard just to hold you up if you have poor posture. You waste energy just moving, leaving you without the extra energy you need to feel good.

    Tight, achy muscles in the neck, back, arms and legs- by this stage, there may be a change in your muscles and ligaments and you may have a stiff, tight painful feeling. More than 80% of the neck and back problems are the result of tight, achy muscles brought on by years of bad posture.

    Joint stiffness and pain- at risk for "wear and tear" arthritis, or what is termed degenerative osteoarthritis. Poor posture and limited mobility increase the likelihood of this condition in later years.

    Lifestyle Tips for Lifelong Good Posture

    • Keep your weight down - excess weight, especially around the middle, pulls on the back, weakening stomach muscles.

    • Develop a regular program of exercise - regular exercise keeps you flexible and helps tone your muscles to support proper posture.

    • Buy good bedding - a firm mattress will support the spine and help maintain the same shape as a person with good upright posture.

    • Pay attention to injuries from bumps, falls and jars - injuries in youth may cause growth abnormalities or postural adaptations to the injury or pain that can show up later in life.

    • Have your eyes examined - a vision problem can affect the way you carry yourself as well as cause eye strain.

    • Be conscious of where you work - is your chair high enough to fit your desk? Do you need a footrest to keep pressure off your legs?


    If you follow these practices, but still feel discomfort and pain related to specific activities, visit your Doctor of Chiropractic periodically for spinal checkups and for a postural evaluation for yourself and for your children.

    source: International Chiropractors Association
  2. What is Proper Alignment?
    If we want to achieve something like Health, then we must understand what is really is. How do we define what health is? Only through understanding what health really is can you actually create the right wellness philosophy and look for what really are the correct lifestyle approaches.

    So what is health? The basic, core definition of health is described as a state of “normal function.” So ultimately, if you wish to begin seeking health you must first find out what it is that causes you to function normally (or optimally).

    In the recent years interest in biking, swimming, running, doing yoga, lifting weights, taking supplements, and eating the right diet for your body type has reached a historic high. This recent fitness and nutrition fascination has been perpetuated by the current realization many are coming to that it is vital to play an active role in your health if you plan on keeping it or getting it back. All of these activities and many more:

    • Enhance the overall well-being of your body
    • Help you to overcome and prevent illness
    • Give you energy
    • Improve your appearance
    • Can lengthen your life
    Yet, none of these cause you to function. Case in point: taking a corpse out for a long bike ride or feeding it vitamin C does nothing to create health or function.

    To find what really causes you to function you have to go to your anatomy and not to the gym or the health food store. What “causes” function is the Central Nervous System or CNS. The CNS is composed of the brain, spinal cord and spinal nerves and it totally controls all functions and healing in the human body. As the central generator of all life, it needs maximum protection. Thus, the spine and skull holds your centeral nervous system.

    To have “normal function”--and as a result be considered healthy--the Central Nerve System must work without damage or interference. The most common, and in fact very likely way, to interfere or cause damage to the Central Nervous System is with the spine. “Abnormal” position of the head and spine and subluxation (misalignment of individual vertebrae) will interfere with the CNS. This interference will cause the organs of the body not to function or heal “normally.” By definition, the result is abnormal or less than optimal health.

    “Vital information travels from the brain and spinal cord to all of the parts of the body. But, not only does information travel down the nerve, but at the same time information from the peripheral parts of the body is being sent back to the brain and spinal cord. When this information is interfered with, a problem arises in the body.”
      --Daniel J. Murphy, DC; Spinal Biomechanics, Harrison, 1992, p.366 

     Before any body part or any body function can be described as “normal” or “abnormal,” healthy or unhealthy, we must first have a clear definition of what “normal” is. For example, if normal blood pressure is 120/80, then a person with blood pressure of 150/100 would have high, “abnormal” blood pressure. In only the last few years medical, anatomical, mathematical and engineering researchers have been able to clearly define “normal” spinal alignment. This research has been published in the world’s most prestigious medical journals and presented at the leading spinal symposiums around the world.

    There are two proven ways to evaluate normal or abnormal spinal alignment:

    • Postural examination (posture is the window to the spine)
    • X-rays
    • Normal Spinal Alignment as Seen With Posture
    When looking at a person from the front, the spine must be straight. The head, shoulders, hips and feet should be lined up. When looking at a person from the side, the ears should be back over the shoulders and the shoulders should be back over the pelvis.

    Abnormal Spinal Alignment as Seen With Posture Your posture and spine are abnormal if:
    • Your head is visibly tilted, shifted or rotated in one direction.
    • Your head is jutted out in front of your chest and shoulders.
    • One hip is higher than the other, turned in one direction, or shifted to one side.
    • One shoulder is higher than the other, turned in one direction, or your whole upper body is shifted to one side. In any case of abnormal posture, there is interference or damage being caused to your Central Nervous System.


    Normal and Abnormal X-ray Findings

    When looking at the front view X-ray, the spinal bones (vertebrae) must also be straight. The bones must not be rotated nor tilted and no curvatures (scoliosis) can be present.

    The side view X-ray must reveal three 63-degree arcs. The most important arc is in the neck (cervical spine) and should range between 34 and 43 degrees between C1 and C7 (the first and last cervical vertebrae). This cervical arc is known as the “Arc of Life” because mental life impulses travel directly from the brain down this part of the spinal cord to bring life to the rest of the body. Losing your Arc of Life causes the most severe obstruction to the brain, spinal cord and nerves (Central Nervous System).

    If your CNS is unhealthy, you cannot become truly healthy by exercising or eating right alone. You can be healthier, but you cannot be at “normal” or optimal. Any “abnormal” position of the spine, misalignment of the bones, or any changes in these curves indicate a serious problem. It is absolutely vital to understand this point--any changes from “normal” will interfere with and eventually damage the Central Nerve System. Interference and damage to the Central Nerve System will always result in “abnormal” function of the body, improper healing, and poor, abnormal, or less than optimal health.

    “ … Posture affects and moderates every physiologic function from breathing to hormonal production.”

    --C. Norman Shealy, MD, Roger K. Cady, MD, et al; APJM, 1994, Vol.4p. 36

    Corrective Chiropractic Care

    If your spine and Central Nervous System are “abnormal,” there is a need for corrective chiropractic care. This type of care will restore “normal” spinal position and alignment. By properly restoring normal curves to the spine and aligning the vertebrae, it will eliminate CNS interference allowing your body to function and heal “normally.” This gives you your optimum chance to be at 100 percent of your God-given potential.

    A healthy spine with the right lifestyle program gives you an unbeatable combination for normal, optimal health and your best possible future. It’s simply the way that health is defined.

    To find a corrective care chiropractor, look for chiropractic offices that uses both posture and X-ray analysis to evaluate a patient’s spine and Central Nerve System. Spinal corrective care can be compared to orthodontic corrective care. Depending on the severity of the condition, it takes several months to several years to attain maximum correction and then a lifetime of maintenance if long-term normal function and optimal health is your goal.


    Adapted from Mercola.com By Dr. Ben Lerner, Dr. Greg Loman and Dr. Rob Schiffman

  3. Poor posture extracts a high price as you age because it can affect many aspects of your life

    Limit your range of motion 
    - muscles can be permanently shortened or stretched when a slumped over position becomes your normal position. Muscles and ligaments that have been shortened or stretched no longer function as they should.

    Increase discomfort and pain 
    - it can often cause headaches and pain in the shoulders, arms, hands and around the eyes resulting from a forward-head position. Rounded shoulders can trigger the headaches at the base of your skull where the shoulder muscles attach.

    Create pain in the jaw 
    - a forward-head position can lead to jaw pain. This kind of pain (known as TMJ, temporomandibular joint disease) was once considered only a dental problem. Today we know that TMJ pain also may be caused or aggravated by faulty posture.

    Decrease lung capacity 
    - reducing the amount of oxygen in your body can decrease the space in your chest cavity, restricting efficient functioning of your lungs.

    Cause low back pain 
    - one of the most common consequences of bad posture. For people over 35, low back pain is often interpreted as a sure sign of age, although it may have been developing since childhood.

    Cause nerve interference - your spine is the basis of posture. If your posture is bad, your spine can be misaligned. Spinal misalignments may cause interference in nerve function.

    Affect proper bowel function - even this important bodily task may be affected by faulty posture. If you have a rounded shoulder, head-forward posture, it may affect your bowels. If your spine arches and sways forward, your intestines may sag and cause constipation.

    Make you look older than you are - when you are slumped over, or hunched over, not standing straight, you can add years to your appearance. For women, the more rounded the shoulders, the more breasts may sag. Any woman, no matter what her age, can help reduce the sag in her breasts by nearly 50% by simply standing tall.

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