posture

Elbow Curls

Elbow Curls are a terrific exercise to activate and rejuvenate the muscles of the upper back and shoulders. This exercise serves as a reminder to the shoulder to act as a hinge joint as well as a ball and socket. Elbow Curls are an excellent way to improve shoulder mobility, improve posture and overall shoulder and mid spine health.

Shoulder Exercise Shoulder Exercise 2revised

 

 

 

 

  • Place your knuckles on your temples with your hands in the golfer’s grip position so that your elbows are pointed straight forward.
  • Open and close your elbows together in front of you with your thumbs facing downward throughout the entire exercise.
  • Hold each repetition for 3-5 seconds and repeat 20-30x

Improvements in Posture

Big Improvements in posture, core stability motor control, and overall health! This patient had severe low back pain for several years that we were able to abolish in a complete and structured rehab program at NMR. The program was based on our patients specific needs and centered on improving her overall health (which includes forging a positive mental attitude!) She still has some work to do but since pain is no longer an issue, it is a much less daunting task!

The power of proper posture helps you to look great, get strong and be healthy.  Poor posture is a habit that may have begun during your childhood and perpetuated through adulthood due to lifestyle, inactivity and/or repetitive slouching.  Poor posture will affect your health, is less aesthetically appealing, and creates a persona of being unhealthy, less energized and less confident in general.

Inadequate or poor posture insidiously creates spinal problems or at the very least weakens the spine thus predisposing it to problems.  Interestingly, many spinal problems develop without any incidence of trauma or sudden injury.  Actually this is the majority of cases, and in these cases the primary cause of back pain is due to poor posture and poor body mechanics which creates spinal disc, joint and muscle stress.  Poor body mechanics include how we lift things and move our bodies as well as how we posture ourselves in front of computers, driving, sitting in front of the TV and sleeping.  Consistently maintaining good posture and body mechanics helps support our spine.  Repetitively failing to do so will weaken the spine, slowly wearing on the muscles, ligaments and discs. This is behind why so many claim to have done ‘nothing’ when their back ‘went out’.  They didn’t have to.  It was already weak and primed to do so!

Poor posture creates significant muscle, joint and spinal disc stress that initially and possibly for some time, may only cause tension, tightness or achiness and frequently may not give any symptoms at all!  But, constantly holding your body in an improper position while standing, sitting or lying down will gradually affect your health overtime.  It creates spinal muscle imbalances (some muscles tighten and some weaken or become inhibited).  This compounds the adverse effects of spinal stress and increases the risk of injury.  Overtime, the stress on those structures will create more significant problems such as herniated spinal discs, spinal arthritis and pinched nerves.  Having an MRI is valuable when there is strong evidence to believe that structural damage has actually occurred to the disc or other spinal structures. This is typically not the case, especially early on.  A thorough consultation and examination by a doctor who specializes in spinal care is paramount.

Poor posture and being overweight also creates an undesirable self-image and can be harmful to your health.  Maintaining a healthy weight will eliminate being too heavy around the waist which adds stress and strain to your lower back.   A customized exercise program will help manage your weight and develop strong abdominal muscles which are the back’s greatest support.

Poor posture also causes other health issues. Standing tall gives your internal organs more room in the abdomen allowing the digestive system to function properly.  It also allows your respiratory system to work better by enabling your lungs to take deep breathes. Slumping over restricts your breathing, creating less oxygen and therefore less energy.  Being able to take deep breathes is also a relaxation technique that helps you to temper stress.

NMR’s holistic approach integrates the services of chiropractic with physical therapy, nutrition and weight management in order to look at the patient as a whole.  Proper posture, regular exercise, tempering your stress, and maintaining a healthy weight will have you Look Great, Get Strong and Be Healthy.

Text Neck – creating poor posture, back problems, headaches, neck pain & muscle tension

Spending hours each day with our heads bent down at our mobile devices is putting excess pressure on the spine and puts us at risk for poor posture, back problems, headaches, neck pain and muscle tension.

Your head weighs about 10 pounds, but by tilting your head forward by just 15 degrees it puts over 25 pounds of pressure on your spine.  While bending down to look at mobile devices, most are tilting their head from 15 – 60 degrees putting up to 60 pounds of pressure on the spine!  Text Neck is causing poor posture, back problems, headaches, neck pain and muscle tension.

Our Body Stress Assessment screening can help!  This unique health screening is designed to help people recognize how postural stress may be affecting their health and overall stress burden.  We will identify physical and postural imbalances that may be contributing to various health symptoms and complaints such as headaches, neck and back pain, and muscle tension.  This intriguing screening analyzes a person’s posture and measures the degree of physical stress that one’s posture is placing on the body.

 

 

 

Postural Relief Exercise, Brueggers exercise

Postural Relief Exercise.  In order to correct an improper posture, repetitive reinforcement is necessary.

            Poor Posture                                  Step 1                                     Step 2

Step 1:  Sit comfortably on a chair, back straight, chest up, head over the shoulders.  Position hands at your sides – palms facing inward.

Step 2:  Press your shoulders down as if carrying heavy bags.  Open fingers wide and rotate through the upper arm so the shoulders open, pointing your thumbs to the wall behind you.  Release to neutral and repeat 10 times.

The Power of Proper Posture

THE POWER OF PROPER POSTURE
Look Great.  Get Strong.  Be Healthy.

The power of proper posture helps you to look great, get strong and be healthy.  Poor posture is a habit that may have begun during your childhood and perpetuated through adulthood due to lifestyle, inactivity and/or repetitive slouching.  Poor posture will affect your health, is less aesthetically appealing, and creates a persona of being unhealthy, less energized and less confident in general.

Inadequate or poor posture insidiously creates spinal problems or at the very least weakens the spine thus predisposing it to problems.  Interestingly, many spinal problems develop without any incidence of trauma or sudden injury.  Actually this is the majority of cases, and in these cases the primary cause of back pain is due to poor posture and poor body mechanics which creates spinal disc, joint and muscle stress.  Poor body mechanics include how we lift things and move our bodies as well as how we posture ourselves in front of computers, driving, sitting in front of the TV and sleeping.  Consistently maintaining good posture and body mechanics helps support our spine.  Repetitively failing to do so will weaken the spine, slowly wearing on the muscles, ligaments and discs. This is behind why so many claim to have done ‘nothing’ when their back ‘went out’.  They didn’t have to.  It was already weak and primed to do so!

Poor posture creates significant muscle, joint and spinal disc stress that initially and possibly for some time, may only cause tension, tightness or achiness and frequently may not give any symptoms at all!  But, constantly holding your body in an improper position while standing, sitting or lying down will gradually affect your health overtime.  It creates spinal muscle imbalances (some muscles tighten and some weaken or become inhibited).  This compounds the adverse effects of spinal stress and increases the risk of injury.  Overtime, the stress on those structures will create more significant problems such as herniated spinal discs, spinal arthritis and pinched nerves.  Having an MRI is valuable when there is strong evidence to believe that structural damage has actually occurred to the disc or other spinal structures. This is typically not the case, especially early on.  A thorough consultation and examination by a doctor who specializes in spinal care is paramount.

Poor posture and being overweight also creates an undesirable self-image and can be harmful to your health.  Maintaining a healthy weight will eliminate being too heavy around the waist which adds stress and strain to your lower back.   A customized exercise program will help manage your weight and develop strong abdominal muscles which are the back’s greatest support.

Poor posture also causes other health issues. Standing tall gives your internal organs more room in the abdomen allowing the digestive system to function properly.  It also allows your respiratory system to work better by enabling your lungs to take deep breathes. Slumping over restricts your breathing, creating less oxygen and therefore less energy.  Being able to take deep breathes is also a relaxation technique that helps you to temper stress.

NMR’s holistic approach integrates the services of chiropractic with physical therapy, nutrition and weight management in order to look at the patient as a whole.  Proper posture, regular exercise, tempering your stress, and maintaining a healthy weight will have you Look Great, Get Strong and Be Healthy.

Natural Medicine & Rehabilitation

West End Physical Therapy, 10-12 West End Court, 2nd Floor, Long Branch, NJ 07740 | Phone 732.222.7799

399 Campus Drive, 1st Floor, Somerset, NJ | Phone 908.252.0242| Fax 908.252.0243