Posts Tagged ‘Correct Posture’

Posture Exercises

Help for shoulder pain

If bad posture has become a norm for you, then you may have realized that it’s time to do something about it. Of course, you can purchase a back or posture support to help you stand or sit straight, but you’ll notice that as soon as you remove the brace, your back goes right back to the same slouched position. Wearing a posture support only gives your back and neck short-term support. What you need is a method that will enable you to correct your posture and help you to stand upright.It’s known that poor posture can lead to serious complications such as respiratory problems, back and neck pain, as well as headaches. So you see, there is a need to take measures to correct your posture. One method that is proven to help correct poor posture are posture exercises. It’s the lack of muscles, which supports your spinal cord that causes you to bend over the way you do. Strengthening these muscles builds a stable structure around the bones of your spinal cord; allowing you to stand or sit straighter than before.Performing these posture exercises a few times throughout the day for approximately 6-8 weeks will help build your back and shoulder muscles. Here are a few examples to get you started1. Sit straight up in a chair with your feet flat on the floor. Now, take your fingers and push your chin back as if you were pushing your chin through the back of your head. All you need is a light push and you will feel the stretch in your upper back. Do this exercise for about 3 times for about 10 seconds each.2. Using a large stability ball, lay on your back. Use the ball to stretch your back by pushing your body back on the ball as far as you can with your feet. Your head should be close to touching the floor. This exercise should allow you to feel a deep stretch in your back.3. Lie on the floor with our knees bent. Your feet should be positioned shoulder width apart and at a 90 degree angle. With your arms to your sides, lift your pelvis up and off the floor. Do this 5 times, holding up every 5 seconds as you tighten your stomach.4. Sitting in a chair, roll your shoulders in a circle frontwards. Do this 5 to 10 times. Now, roll your shoulders in a circle going backwards. Again, roll your shoulders in this direction 5-10 times.5. The best posture exercises you can perform to help strengthen your back are Yoga exercises. Yoga poses incorporate lots of strengthening movements. If you are a member of a gym, check with the front desk to see if your club offers free Yoga classes. After taking only a few classes, you will definitely feel and see a difference in your posture.Posture exercises work perfectly to improve weak muscles, causing poor posture. It’s best to perform these exercises on a daily basis to ensure the highest results. You can expect to see noticeable improvements within approximately 2 months of consistent practice. Dedication to practicing these posture exercises will allow you to sit and walk tall.

Use ice to decrease pain

Posture and Frozen Shoulder Exercise

Help for shoulder pain

Treating a frozen shoulder with proper exercise early in the diagnosis is the single most effective action a person can take to assure quicker recovery from this condition. While there are many different exercises and programs available to restore range of motion and regain function, this article will focus on the effects of correct posture on stretching and strengthening the upper quarter. Performing exercise improperly with poor posture will delay return of motion and function and in some cases cause impingement of the rotator cuff which further contributes to pain and stiffness.To begin with, if you observe your posture in a mirror from the side you should take notice of your shoulders . Are they rounded forward? If so then this will limit the amount of forward elevation (raising your arm overhead from the front) you will be able to effectively achieve because the shoulder joint is at a mechanical disadvantage from the start. Simply by rolling your shoulders backwards you place the shoulder joint in a better position for stretching.Next, look at the amount of forward curve you have in your upper spine. If there is an excessive “hump” in your upper back (called kyphosis) any range of motion exercise or stretching will also be limited as the shoulder joint is now placed outside of the plane of the scapulae (shoulder blades). One should focus on extending the spine in this situation each day to enable a more natural curve of the upper spine. This can be done sitting in a chair with a rolled towel place just below the apex (greatest point of curve) and then leaning backwards until a mild to medium stretch is felt in the upper spine. This should be held for up to 30 seconds to allow proper stretching of the soft and connective tissues and repeated several times each day. There should be no pain felt with this exercise and if so it should be stopped immediately.Lastly, look at your head position in the mirror. Is your chin protruding forward excessively? If it is then a more natural head position can be achieved by retracting your chin slightly to put the head more in line with the shoulders. Again, this exercise should be done several times during the day as long as no pain is felt.Putting this altogether, when you are sitting or standing, your ears should line up with your shoulders and hips. You can have a friend tell you if you are assuming good posture by looking at your posture from the side. These simple observations will place the shoulder joint in a more effective position for maximum motion gains and increase the amount of range you will be able to achieve in during your stretching efforts. Always make sure you have consulted with your physician prior to beginning any frozen shoulder exercise program.

Use ice to decrease pain

Yoga and Back Pain

Help for shoulder pain

Introduction

Lower back pain injuries are associated with lifting, twisting, bending, reaching, pulling and pushing actions. In order to help prevent back pain injuries, people should: Engage in exercises that don’t jolt or strain the back, maintain correct posture, lift objects properly. Low back pain injuries create tug-of-wars with opposing and attachments of bone, ligament, tendon, and muscle.

Doctors also report that men complain of exercise and sports-related back pain injuries more often than women and the two genders identify different activities as the source of their discomfort. This is important because with greater strength and flexibility, not only can current episodes of pain be reduced, but it also helps to prevent further bouts of back pain injuries.

Pain

Pain from an injury may be sudden and severe. Pain from the lower back can affect anywhere in the lower limb. Pain typically felt in lower back, and from time to time one sided. Pain in the back may occur in any region from the base of the skull to the hips. Nearly all adults suffer at least one back-pain episode during their lives. In fact, nurses rank second in back-pain injuries among all professions. Our areas of specialty include: -Neck pain, Back pain, headaches, sciatica, migraine, shoulder pain, foot pain, whiplash, sports injuries.

Conditions which have responded successfully under our care are the entire above plus more. Many patients have been able to avoid undergoing surgery or prolonged exposure to medication by attending yoga classes and regular practice.

Although we concentrate on back and neck pain relief, many people suffer both neck and lower back pain. Areas of back strain are ordinary and we offer some suggestion for back pain release from simple correction in your every day activities, to posture alteration and a number of devices that are easy to use and can actually help.

A local area of muscle strain is very prevalent among back pain sufferers, and is seen in up to 85% of chronic pain patients. The strength of pain can alter from day to day and is characteristically made worse and maintained in a chronic state by poor posture, repetitive motions, stress, lack of sleep and even nutritional imbalances.

Injury

Our body movements usually do not cause problems, but it’s not surprising that symptoms develop from everyday wear and tear, overuse, or injury. Severe back injuries may result from car accidents, falls from significant heights, direct blows to the back or the top of the head, a high-energy fall onto the buttocks, or a penetrating injury such as a stab wound.

Use ice to decrease pain