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To Your Health is brought to you by:
Greco Chiropractic
Dr. Irma K. Greco, D C
2386 Maritime Drive, Suite 110
Elk Grove, CA 95758, USA
(916) 691-3900
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December 20, 2011 - Volume 5, Issue 25
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 Stand Up
Straight!
Postural issues are a big contributor to
many different aches and pains and injuries to our bodies. Injuries related
to poor posture tend to be overuse injuries, which build up over a period
of time. Muscle imbalances and joint dysfunctions associated with poor
posture can create areas of too much motion in certain spinal segments
causing instability. These areas may then wear out prematurely, while other
areas may have too little motion in the spine causing range of
motion/mobility dysfunctions; anytime you have a right side - left side
imbalance, it is called an asymmetry. If you have an asymmetry in your
muscles, you are more susceptible to injury.
Some simple ways to begin to improve your
posture include becoming aware of the things that you are doing, even the
things that you don't even know you are doing that are contributing
(harming) to your posture. Think of staying in a “tall spine” posture while
sitting, standing, during exercise and also taking frequent breaks from
sitting and use the Brugger's postural relief position as one of your style
of breaks.
There are also some simple exercises you
can do to help you get started on improving your overall posture. Here are
a few:
- Engage in daily use of the foam roll to provide self-myofascial release and self
massage. Spend 3-5 minutes rolling out the thoracic spine and
shoulders.
- Perform Chair Decompression: Sit in an upright chair with your arms behind
you, slightly bent, hands on the seat of the back of the chair. Push
downward, straightening the arms and leaving the buttocks in the
chair, unloading the trunk and spine. Keep the arms externally
rotated; this moves the upper body into something similar to
Brugger's.
- Perform Brugger's relief position: Sit at the edge of a chair; Put your knees apart
(wide) and your feet under the knees: Arch your back; Rotate your arms
outward so your palms face forward; Separate your fingers and point
your thumb backward; Tuck in your chin; Hold this position while
taking a deep breath in though your abdomen. Hold the position for 5
seconds, release for 3 seconds, Repeat 3-5 times.
- Perform Cobra: Laying face down on the floor-in prone position,
have arms beside your hips. Activate the core by drawing in your navel
towards spine and squeezing the glutes. With your core and glutes
activated, lift the chest off the floor, lift arms up and back towards
the hips rotating thumbs towards the ceiling. Note: hold for 2-3
seconds. Repeat 5 times.
For more useful tips, talk to your
chiropractor about other ways you can improve your posture and avoid
injuries.
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Concussions are getting much-needed
attention in the press, especially given the short- and long-term
cognitive loss, early-onset dementia, physical disability and even death
resulting from traumatic brain injury. Read about the facts of this type
of injury from the experts.
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When sludging through the daily grind
at work, keep in mind that in the long-term the number of hours you spend
on the job could impact your health, especially your heart. Read what
recent research has to say about the impact that long hours of work has on
one of your most vital organs.
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Every day millions of people drink
coffee for an energy jolt that will help them get through the day. Coffee
has become one of the most popular beverages of choice, but can it be
good for your health? Read what recent research has to say about drinking
a cup of joe a day and your health.
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Everyone knows that fructose is the
sugar found in fruit. If it's found in fruit it must be safe, right?
Wrong. Let's take a look at the impact of fructose on your body when
consumed in large quantities.
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As women age, a common problem they
face is thinning of the bones - also called osteoporosis. Learn how to
prevent fracture risk and bone loss through diet and supplements.
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