Professional Documents
Culture Documents
Correcting Forward Head
Correcting Forward Head
Correcting Forward Head
Practitioner
A Body of Work, Neutral Bay Natural Fertility and Health
confident in the knowledge that I am not going to ask you to do anything too difficult for you.
http://www.yogasynergy.com
Why Posture?
Poor posture at work is a
major cause of back pain, workplace stress and repetitive strain injury, resulting in lost time, reduced productivity, poor employee health, low morale, and higher costs.
http://www.mensfitnessmagazine.co.uk/fitn ess/fittips/2220/15_back_pain_tips.html
Stress
Mood/ Emotion
Attitude/ Self-Image
Poor Posture
Poor Biomechanics
Poor Biomechanics
Muscle Spasm
Pain
Muscle Spasm
Stooped Posture
A stooped posture with
permanent changes in the shape of the vertebra and muscles of the body can be the end result of poor postural habits when we are younger.
How Do You Know When Youve Let Things Slip (and need to ask for help)?
Constantly tired Headaches
walk, sit and lie in positions where the least strain is placed on supporting muscles and ligaments during movement or weight-bearing activities.
Nachemson A The Lumber Spine - An Orthopedic Challenge, Spine 1:59 - 71, March 1976
Postural Assessment
http://www.cascadewellnessclinic.co m/q-and-a/01q-a/qa0108.shtml
Aspects of Posture
Posture is a
attitude?
Aspects of Posture
Or this attitude?
Simpson Philosophy
Marges tireless optimism
Extremes
The boss may want you
Extremes
And you may think the
Extremes
Your kids probably
Extremes
you) keep playing on the computer theyll probably end up with this sort of posture.
Clever Greeks
The ancient Greek physician Hippocrates observed that children who developed a hunchback deformity in the upper spine tended to become adults with deformed chests, hoarseness of the voice, lung diseases, and breathlessness, whereas children who developed the deformity in the lower half of the spine tended to develop intestinal and kidney disorders, and varicose veins of the legs.
http://users.chariot.net.au/~posture/
Biomechanics
GOOD POSTURE
Keeps bones and joints in the correct alignment so
that muscles are being used properly. Helps decrease the abnormal wearing of joint surfaces that could result in arthritis. Decreases the stress on the ligaments holding the joints of the spine together. Prevents the spine from becoming fixed in abnormal positions.
Biomechanics
GOOD POSTURE
Prevents fatigue because muscles are being used more
efficiently, allowing the body to use less energy. Prevents strain or overuse problems. Prevents backache and muscular pain. Contributes to a good appearance
posture amongst those who study, use computers or work at a desk (ie. most of us).
B A L A N C E
29
in:
The jaw Neck Upper back Lower back Knees Feet
Structural Integration
(7.6 cm)
degeneration.
Dental Nightmares
Say Aaaaaaah
problems were caused by poor posture. He does have a very happy smile though (which is a facial posture!)
Sorry couldnt help
just collapse. Maybe you feel like this all the time. So what do we do about it?
http://www.yogasynergy.com
Perfect Posture
Imagery
Think of a straight line passing
through your body from ceiling to floor (your ears, shoulders, hips, knees, and ankles should be even and line up vertically).
http://health.msn.com/centers/backpain/arti clepage.aspx?cp-documentid=100127826
Imagery
Now imagine that a
strong cord attached to the top of your breastbone is pulling your chest and rib cage upward, making you taller. Try to hold your pelvis level dont allow the lower back to sway.
Audrey Hepburn (Posture Queen of the Universe)
Imagery
Think of stretching your
head toward the ceiling, increasing the space between your rib cage and pelvis. Picture yourself as a ballerina or ice skater rather than a soldier at attention.
Chin Tuck
Sit comfortably in a chair with
your feet flat on the floor. Keep your shoulders relaxed and down. Hold your head upright. Pull your chin in toward your neck; hold that position for a count of five; and then relax. Repeat 10 times. To help guide your head, you can gently apply pressure to your chin with two fingers.
http://health.msn.com/centers/backpain/article page.aspx?cp-documentid=100127826
chair with your hands resting on your thighs. Keep your shoulders down and your chin level. Slowly draw your shoulders back and squeeze your shoulder blades together. Hold for a count of five; relax. Repeat three or four times.
Abdominal Pull-In
Stand or sit. Inhale;
then exhale slowly to a count of five, pulling your lower abdominal muscles up and in, as if moving your belly button toward your backbone. Relax and breathe normally. Repeat a few times.
Upper-Body Stretch
Stand facing a corner with your
arms raised, hands flat against the walls, elbows at shoulder height. Place one foot ahead of the other. Bending your forward knee, exhale as you lean your body toward the corner. Keep your back straight and your chest and head up. You should feel a nice stretch across your chest. Hold this position for 2030 seconds. Relax.
http://health.msn.com/centers/backpain/artic lepage.aspx?cp-documentid=100127826
Arm-Across-Chest Stretch
Raise your right arm to
shoulder level in front of you and bend the arm at the elbow, keeping the forearm parallel to the floor. Grasp the right elbow with your left hand and gently pull it across your chest so that you feel a stretch in the upper arm and shoulder on the right side. Hold for 20 seconds; relax both arms. Repeat to the other side. Repeat three times on each side.
Chair Posture
A hunched-over position
reverses some of the spines natural curves. To realign them, sit upright as far back in your chair as possible, keep your feet flat on the floor, and your chin parallel to the floor. Relax your shoulders, and be aware of the curve in your lower back. You can use a rolled towel to help maintain the normal lumbar curve.
http://health.msn.com/centers/backpain/articl epage.aspx?cp-documentid=100127826
1. 2. 3. 4. 5. 6.
7. 8.
9. 10.
Seat back Lumbar support Height adjust Tilt adjust Feet flat on floor Clear room for movement under desk Elbows @ 90 -100o Wrists straight and relaxed Monitor position Space to rest the wrists
www.lancs.ac.uk/depts/ safety/section.13/app_7.htm
Kneeling Chairs
These are a good option
http://www.kneelsit.com/pain.html
Workstation Set-Up
hunched forward. Carrying something heavy on one side of the body (shoulder bag, child, etc). Cradling a phone receiver between the neck and shoulder.
http://www.yogasynergy.com
clothes that are too tight. Keeping the head held too high or looking down too much. Sleeping with a mattress or pillow that doesn't provide proper support, or in a position that compromises posture.
http://www.yogasynergy.com
Muscles
No! Not that type. Muscles of respiration!
The Diaphragm
3D View of Diaphragm
Which is the Most Commonly Abused and Posturally Misused Group of Muscles in Westerners?
group of muscles that line the floor of the pelvis. Dysfunction can cause fecal or urinary incontinence.
vessels pass under and through the muscles of the pelvic floor and can be damaged by prolonged or excessive forces.
not permit the muscles of the pelvic floor to relax fully during defecation or urination. This necessitates increased pressures to void and acts as a repetitive strain injury for nerves in the area.
Squatting
Squatting is a natural
posture for defecation (and urination in women). But its a hard sell getting Westerners to accept that their toilet habits are causing them significant harm. Taboo.
Summary
The benefits of Good
Posture
No pain Jaw and teeth Sleep Headaches Increased energy Better looks Reduced stress