Posture is the name given to the way we hold our body when we are sitting, standing, or lying. The prefixes that are added to this name are either “good” or “bad”. So, if we add “good” to the posture, we get ‘’good posture’’ and “bad posture” when we add the other prefix. Since no one wants anything that has “bad” attached to it, we would only stick to the good posture since it’s very important.

In this article, we are going to tell you why good posture is important according to Sandy Springs Chiropractor, Dr. Callerina Natori. But before that, we should inform you about why bad posture is detrimental to the health of your body.

The Effects of Bad Posture

We are under the constant influence of gravity. Although it is a good servant that keeps our body from floating in the air, it can be a bad master if the same body is not in balance.

How?

Our muscles and ligaments experience gravity and they are in a constant application of an upward force negative to the gravity in order to keep our body in a position. However, when we do not sit, stand or lie properly, our weights (as a result of the gravity) are shifted on a few muscles or muscle groups rather than staying on the entire muscles that are supposed to be involved in the posture. The result of this for the over-strained muscles comes in the form of pain and skeletal misalignment which can cause serious injuries in both of these organs if the stress condition remains that way for long. Those injuries sometimes can even lead to complete disabilities.

Therefore, in order to avoid that injury, there is a need to stay in the right posture throughout your activities.

Benefits of Having Good Posture

Having said that, apart from avoiding injuries to the muscles and the skeleton, let us now see how good posture can benefit you in other ways.

  1. It can improve breathing

    Sitting with your back straight and your frontal muscles stretched, you can help your lungs accommodate more air. By adopting this posture for a long time, you would be able to inhale deeply without even realizing it or straining for it. The benefit of deep breathing for us is that our body can receive plenty of oxygen.

  2. It can improve circulation

    A poor or bad posture can constrict some of the arteries in our body thus restricting the blood flow. If we stop slouching, and lie or stand properly, we can release this constriction and allow the arteries to dilate to their full potential to facilitate proper circulation.

  3. It can improve digestion

    We shouldn’t slouch when we eat because while sitting that way we actually restrict the internal digestive organs from assuming their right position. This restriction can affect the digestive process deeply as the food does not experience proper digestion. Thus, through good sitting posture, we can allow the organs to do their work.

  4. It keeps bones in proper position

    Good posture can help the bones maintain their default position as the muscles which are holding them that way are not stretched in a differentiative manner. Therefore, you can be saved form skeletal misalignments and the resulting pain.

From the above discussion, you must have grasped how good posture can help your body stay in the most natural way. Thus, keep sitting, standing and lying in proper positions so that you live a healthy life.

According to chiropractic team at the Corrective Chiropractic of Sandy Springs, Buckhead, Atlanta, and Decatur, stretches are a great way to release built up tension of back muscles. Muscle strain and stress are typically due to over usage from heavy lifting or over-straining, and/or poor posture habits, which can cause some back muscles to remain inactive. There are back exercise options in the form of stretches can gradually relieve the accumulated stress in your back muscles, and thus, prevent and reduce pain.It is ideal to combine the mentioned stretches with corrective chiropractic care.

Back Wheel

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In other words, this exercise is simply rotating backward. But no matter how simple it may seem, if you do it in a wrong way, it would cause you more problems that alleviating the existing ones.

Steps to do it properly:

  1. Stand in front of a sturdy support in front of you. That could be a pole or a door frame.
  2. Hold the object with your hands.
  3. Spread your feet shoulder-wide.
  4. Rotate first to the left and hold the stretch for about 15 seconds without letting off the object.
  5. Repeat the exercise to the right.
  6. After completing both the left and right stretches, leave the object and stand straight to relax.
  7. Repeat the stretches for 15 times in 3 sets.

 

Child Posture

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This is one of the most effective yoga postures which can stretch your back. Yoga is known for its miraculous effects on both the mind and the body, so after sitting for too long or working vigorously, you should perform this stretch.

Steps to do it properly:

  1. Come in the ‘horse position’ with both hands and knees on the ground.
  2. Slowly start extending your palms in front of your body.
  3. After reaching a certain distance, bring your hips towards the ground and sit on your toes.
  4. You can bring your hands nearer if you cannot sit properly; however, you shouldn’t bring them too close to lose the stretch experienced in the back.
  5. Hold this position for as long as you can. Note your timing.
  6. Repeat the exercise 15 times in 3 sets, extending the stretch time after every rep.

 

Spinal Twist

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This particular stretch is made for twisting the back muscles and extending the glutes to loosen them. The preferable time to do it is in the morning; however, you can do it anytime during the day.

Steps to do it properly:

  1. Lie down on the yoga mat or floor with your face to the ceiling.
  2. Extend your arms away from either side of your body so that you lie in a “T” position.
  3. Bend your knees upward with your toes on the mat/floor.
  4. Gently bend the knees first to the right completely twisting your back so that the knees either touch or come near to the ground and hold this stretch for about 15 seconds.
  5. Keep your shoulders intact to the floor/mat during step ‘d’.
  6. Repeat the stretch to the left for the same duration as stated above.
  7. Do 15 reps in 3 sets. After each rep, increase the timing of the stretch by 2 seconds.
  8. Relax between the sets.

A stiff back can be a hurdle in your daily activity. You can perform the afore-mentioned stretches advised by your Sandy Springs Chiropractor, Dr. Callerina Natori and keep yourself fit. Request your appointment now!

Posture deviations can lead to aches and pain in the neck, mid back, and low back regions. Muscle memory from prolonged sitting, daily activities (computer and cell phone use for instance) result in forward head posture, leading to excesses stress and strain on the back muscles and structure. Along with decreasing the amount of time seated and on technology, posture exercises can be incorporated into your health plan to re-establish healthy muscle memory for proper posture. Exercises including plank, the yoga pose Cat Cow, and spinal extensions can in time help reverse posture deviations with time.

Plank

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The standard plank effectively targets the lower abdomen (abs), glutes and thighs in order to relieve stress and strain of the trapezius, and erector spinae muscle groups.

How to do it:

  1. Lie on the floor with your face down.
  2. Tuck your toes into the floor.
  3. Now lift your body with the help of your elbows, hands, and toes. You should experience strain in the abs and glutes while you’re doing so.
  4. After rising off the ground, make sure you align your hips, back, and shoulder.
  5. Maintain this position for about 15 seconds and then relax.
  6. Repeat this position for 15 times in 3 sets. Keep adding 2 seconds to the time after each rep.

 

Cat or Cow Exercise

cat-cow-exercise

This exercise is one of those yoga postures that can strengthen your back muscles and your abs at the same time. It works in an alternative manner where you target the abs first and then the back muscles by arching downward and upward respectively.

How to do it:

  1. Get on all fours.
  2. Make sure your wrists are below your shoulder.
  3. To exercise your abs, inhale while bringing your stomach toward the floor. Also, gently arch your back down and your shoulders and tailbone upward.
  4. Hold this position for about 15 seconds.
  5. Afterwards, to stretch your back, exhale while arching your back toward the ceiling, and bringing down your shoulders and tailbone to the floor.
  6. Hold this position for about 15 seconds.
  7. Repeat both of these stretches alternatively for 15 times in 3 sets.
  8. Rest in between the reps.

 

Back Extending Exercise

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Back extension exercises can help target posture muscles that are typically in a forward or flexed state due to posture deviations.

How to do it:

  1. Lie face down on the floor.
  2. Bring your hand beneath your face.
  3. Tuck your toes into the floor but not lift your legs.
  4. Extend your arms to lift yourself off the floor until you feel the strain in the lower back.
  5. Hold this position for about 15 seconds.
  6. Repeat the exercise for 15 times in 3 sets.

 

Performing the exercises mentioned daily may help with the reduction in the back or shoulder pain. Posture muscle stability combined with corrective chiropractic adjustments are the best combination to obtain and maintain healthy posture. If you perform these 3 easy exercises, you will experience a reduction in the back or shoulder pain. However, if the symptoms still persist, you should see a chiropractor.

by Dr. Adam Podraza

 

Picture walking onto a construction site, and the contractor shows up with no blueprints or plans. He says he is going to show up every day, view the progress thus far, and make all decisions on what to do as he goes. Is that a fool-proof plan that will lead to successful results? Unfortunately, it is not.

Before even lifting one hammer, the contractor should explain in detail the different stages of construction, what to expect during each stage, and when you should expect the job to be completed.

Chiropractic care is, and should be, the same way. Your Chiropractor should have a plan for your care and explain the three phases in detail, so you can fully understand what to expect during each phase and where you are throughout the process.

Phase 1: Crisis (Relief) Care

Most people begin in this phase, unless they have been under care for a significant amount of time or if their spinal structure is in excellent condition. The primary objective of Phase 1 is to eliminate pain and have patients function as they did before the pain started. First, a thorough examination is done to reveal the areas of spinal dysfunction. Then, a care plan is created with two objectives in mind: eliminate or reduce discomfort/dysfunction and stabilize your condition in the shortest time possible. Each plan is personalized depending on the presenting condition of the patient. Phase 1 typically takes 4-6 weeks and is confirmed through objective testing.

Phase 2: Corrective (Rehabilitative) Care

This phase is centered on maintaining the progress that has been made in the relief phase while also strengthening the muscles, tendons, and ligaments. With the areas of stress in the spine diminishing, it is important to give the body the time it needs to adapt all of the surrounding structures and tissues to their position of optimal function. The frequency of visits reduces during Phase 2 because the body is starting to hold the adjustments longer and is becoming more stable. This phase typically lasts 6-8 weeks depending on the patient’s progress.

Phase 3: Wellness Care  

Wellness is the third and final stage of Chiropractic care. This phase is meant to maintain your improved health and spinal function while also preventing the return of any condition we have corrected throughout this adjusting process. At this point – depending on a person’s goals- specific suggestions can be made to take a patient’s health to the next level, such as on the topics of fitness, mindfulness, and nutrition. Please understand that if during this process you suffer an injury or setback, you may need to begin with Crisis Care initially to support your body, and that is perfectly okay. The good news is that your body has gone through this process in the past, so it will be ready to move through the phases more quickly!