What do we do at Revolution Chiropractic and how is this revolutionary?
The primary objective for us at Revolution Chiropractic unlike any other Chiropractic Office is to make sure we reset your structure to normal. Most chiropractor talk about restoring your posture but this is not the same as your structure. Some chiropractors will even go as far as saying that they are restoring your structure but they are not doing anything other than standard adjustments of the spine.
The structure does not change with standard adjustments alone. I’ve spent 5 years analysing and researching this topic and although adjustments are literally the most amazing thing you could do for your body… and they are a great tool for resetting your nervous system and improving mobility and flexibility, reducing pain and discomfort… they won’t be as effective as they can really have the potential to be if you don’t follow up the adjustments with some specific rehabilitation. Also, structural corrective chiropractors will utilise different adjustments techniques proven to improve your structure. The standard way most chiropractors adjust you just won’t do it.
Firstly let’s clear up some misinformation out there about posture and the correction of it…
Your posture depends on your structure. So any postural things you improve will not be long term if your structure is out. There are many practitioners that are posture focused but from my knowledge and understanding this is kind of a bit of waste of time if your structure is out. & most of these practitioners won’t look at your structure at all, they don’t know how to access your structure and how to correct it. First of all, a structural corrective chiropractic adjustment is needed before you do any rehab otherwise your structure won’t change. How can it when it’s been fixated in one position for years potentially? There is so much adhesion and scar tissue around some of these structural shifts that an superficial exercise won’t have that much effect on.
You need a structural corrective chiropractic adjustment to start the engine. These adjustments literally fire up your joint and muscle receptors. There’s new information being fed from your body to your brain via you nervous system. Then your brain can alter its control of your body / make it more appropriate and better.
So now…what do I mean by structure and what’s a normal structure?
Well you see, your spine has 2 primary curves. The ‘Cervical Lordosis’ and the ‘Lumbar Lordosis’ which basically means the ‘neck curve’ and the ‘lower back curve’ (most commonly known as the lower back arch).
A normal structure has these two curves in their correct position and form like the left side of the picture shown.
The right side of the picture as you can see has a different structure. The neck curve looks straightened and it’s forward, the lower back curve also looks straightened and guess what happens to the mid back? It accentuates and you get that ‘bad posture’ or ‘granny hump’ look. Why does this matter and how can it impact your musculoskeletal health and your overall health?
Here is how it all works
When a bone in misaligned, it doesn’t have its proper motion and movement that it normally should have. Why is this important and what can a structural chiropractor do to improve your health? Well without a properly functioning joint, the muscles that surround that joint become useless. Additionally, they also lose nerve connection to your brain. How? Let’s look at a couple of analogies to understand this.
1. What happens to the muscles when you break a bone and have to put a cast around it to wait for the bone to repair? The muscles waste away right? They get smaller and weaker. Why? Because without joint activity and movement, muscles don’t need to do anything.
So this is how muscles around a misaligned joint that doesn’t move properly lose their strength. They become weak and are therefore less supportive for your structure, creating abnormalities in your structure
and posture and without the muscle support you will damage joints, bursas, capsules, discs, nerves and all that’s within them.
2. Muscles and joint have mechanoreceptors that send information up to your brain (via your nerves) so that your brain can alter its control of the body / make it more appropriate and better.
Without joint motion and muscle activity, these receptors also don’t work . Therefore, the brain doesn’t have accurate information from the body. Hence why it doesn’t control the body the best possible way. It’s use it or lose it for the brain, once it’s had a while of lack of proper connection to a part of your body, it will become more and more confused. This will create more compensations in your body which causes tightness and stiffness in your muscles resulting in pain. Your pain may also be coming from repetitive trauma on your joints and all the structures within the joint because of lack of muscular support.
So at Revolution Chiropractic we take it up a notch
We probably… in fact I’m willing to bet that we have the most thorough process of consultation and examination of any chiropractor in New Zealand at least. Most chiropractors have pre-printed reports they run through with you to tell you what’s going on in your spine. They have pre-printed recommendations on your water intake, caffeine intake, exercises and so on. They do their consult, examination and adjustments in no more than 20 minutes and they’ll have your report done in 5-10 minutes. Thereafter your appointments will be anywhere between 3-5 minutes.
Okay… believe me, I KNOW how amazing chiropractic adjustments can be. Putting in the bare minimum effort gets your a long way and you look like you’re a god sent. What I’m saying here is not to downplay chiropractic at all… I mean I am in LOVE with chiropractic and what it does for us. However at Revolution Chiropractic we like to push chiropractic to highs that most chiropractors don’t bother doing so… it costs them time and money to do so… and quite frankly it’s not as profitable.
So what do we do that’s so different?
Firstly, we like to see the individual for a free consultation and then decide if we can help and inform them how exactly we can help, including costs. This free consultation is 30 minutes long with one of our strutural chiropractors.
Only if you are a good candidate for structural corrective care and you want to fix your issues at their core, we go through to a complete structural examination which includes structural spinal analysis using specialised equipment and x-rays.
After analysing your postural photographs taken in our office and your X-rays in detail plus all the other information acquired during the examination we conduct a thorough report of diagnosis, rehabilitation and recommendations on various parts of your lifestyle. These can be things such as sitting, standing, sleeping, nutrition, supplements, etc.
This process takes up anywhere between 30-90 minutes and your report is detailed to its’ core. It can be anywhere from 10-15 pages long.
We also adjust your spine specific to what’s going on in your structure to correct it as well as restoring your spinal curves to normal again using specialised rehabilitation equipment.
We see all sorts of musculoskeletal and non-musculoskeletal conditions at Revolution
We see many people with neck or back pain and bulging or herniated discs. Usually they have gone through procedures like microdiscectomies previously who are back to square one a year or two down the road. (Micro-discectomy is surgery to remove herniated disc material that is pressing on a nerve root or the spinal cord). Upon a very detailed examination we find the cause of WHY your discs are herniating to start with. After that we treat the actual CAUSE so that this cycle of herniation, microdiscectomy, herniation, bandage treatment stops.
We also see individuals with pain and problems in other areas of their body. For instance, shoulder pain, knee pain, ankle or foot pain, shin splints, pregnancy related issues. Additionally, there are always those people with things such as:
Post concussion syndrome
Dizziness and vertigo
TMJ dysfunctions (jaw pain)
Sinusitis and recurrent sinus infections
Brain fog which we also help
Of course it is pertinent you see your structural chiropractor for any head or neck related injuries such as concussions and whiplash.
While adults may be aware of their own posture and how it affects them, they may not be aware that it is also very important to look after the posture of our children. Poor posture in kids can have detrimental effects not only while they are young but throughout their entire lives.
What is good posture?
Posture is the position our body is in when we are sitting or standing. Good posture places the least amount of stress on the joints and muscles within the body, especially in the spine. This helps keep the joints in the spine healthy and prevents damage over time, which usually leads to pain and other difficulties. When facing sideways our spine has natural curves that help take the stress of gravity off the individual joints. Good posture ensures that these curves don’t get increased or decreased. To maintain these curves our head should sit over our shoulders, and our shoulders should be in line with our hips. Our weight should also be going down evenly through our feet. When facing forward our head should be straight (not turned or tilted), and our shoulders and hips should both be at equal heights. Common posture mistakes in kids include bringing the head too far forward, rounding the shoulders forward, and flattening out the lower back when slouching in chairs.
How can a posture affect your child?
Poor posture may seem like something that just doesn’t look very nice, but having poor posture can actually be very detrimental to your child and their health. Here are just some of the effects of poor posture:
Back and neck pain, which can become chronic over time
Excess stress on spinal joints increases the degenerative process. You may think degeneration is only common in older spines, but it is becoming increasingly more common in the spine of teenagers and young adults
Compressing internal organs. This can cause breathing and digestive issues in children and can lead to issues such as heart disease and varicose veins later in life
Tight muscles. This can reduce the range of motion and can also lead to headaches
And while poor posture can have some negative effects, there are many benefits of having a good one! Other than preventing what is mentioned above these benefits include:
Increased energy levels. When we have good posture our muscles aren’t working harder than they need to so that energy isn’t being wasted and can be used elsewhere
Improved core strength. When we are in a correct posture out core muscles stay engaged. This improves the strength of these muscles and also leaves us less susceptible to injury.
Improved mood and decrease in anxiety levels. This is because when we hold our body in poor posture our muscles become tight, and this can trick your brain into thinking there is a threat. When we have good posture and our muscles are relaxed, this helps to calm our brain.
What can you do to help your child improve their posture?
It is quite clear that good posture is important, but it is not always as easy as telling your child to ‘stand up straight’. Here are some ways you can help your kid maintain a good one in order to keep them as healthy as possible:
Make sure they are eating healthy and getting enough exercise. Excess weight is currently one of the biggest causes of poor posture in children
Show them what good posture should look like. Practice with them in front of the mirror so they know what good posture looks and feels like
When they are using a phone or iPad encourage them to either lift it up to their face or lie on their stomach while using it. This will prevent them from leaning their head forward and decreasing their neck curve
When wearing a school bag make sure they are always wearing it on both shoulders in order to evenly distribute the weight
If possible when at home and sitting at a desk or table, get them to sit on something like an exercise ball. This discourages slouching when sitting and activates their core muscles, increasing strength and stability.
“Sit up straight” or “don’t slump” is advice we have all probably heard at sometime during our lives, as someone is trying to tell us to fix our bad posture. But you may not understand why having good posture is so important, and all the benefits that good posture can bring about. Here are just some of the many benefits that having good posture1:
Less chance of pain in the neck or lower back – poor posture places stress on these areas and can cause pain
Decreased incidence of headaches – poor posture leads to increased muscle tension at the back of the neck which can cause tension headaches
Increased energy levels – when all of our joints are in their correct alignment this allows our muscles to work at their best, which stops them from using excess energy, so this energy can be used elsewhere in the body
Decreased risk of joint degeneration – poor posture places excess stress on some joints, which can eventually lead to degeneration
Increased lung capacity – slouching compresses your lungs, having good posture gives your lungs more room to expand
Improved circulation and digestion – just like your lungs, other organs can be compressed with bad positioning, good posture allows your organs to work at their best, helping with functions such as circulation and digestion
Improved core strength and reduce injury – good posture allows your core and back muscles to stay active and engaged, resulting in a strong core. This strong core protects our spine and minimises your chance of injury
Increased confidence – good posture can make you appear taller and more attractive to other people. Which also improves confidence and self-esteem
What can cause bad posture?
Numerous things can cause us to have bad posture including2:
Slouching when sitting or standing – this can place strain on your muscles and can also cause some of your muscles to stop working effectively, which could leave you more vulnerable to injury
Wearing high heels – this can cause an increased curve in you lower back, putting more stress on this area of your spine
Increased weight or pregnancy – excess weight around the stomach and pregnancy can also cause and increased curve in the lower back
Leaning on one leg when standing – this causes an imbalance to muscles, mostly around the pelvis, which can place extra stress on the pelvis and lower spine. This can also be caused by carrying a heavy bag on one shoulder, carrying a child on one hip, or even sitting with your phone or wallet in your back pocket
Hunching over when at a computer or on your phone – this usually causes tight chest muscles and weak upper back muscles, which can cause pain and stiffness in the neck, shoulders, and upper back
How can chiropractic help?
Chiropractic is extremely beneficial when it comes to improving posture. The first way chiropractic can help, is through the chiropractic adjustment. By adjusting segments of the spine that aren’t moving properly, chiropractors can return the normal movement and function to the joints of the spine. Bringing overall balance to the body. This helps with postural imbalances such as having one hip or shoulder higher than the other, or when the natural curve in your neck has started to straighten out.
When the joints of the spine are moving properly, this better enables them to sit in the correct position. Also allowing the muscles around them to activate work properly to support the spine, thus creating better posture3. However, chiropractic adjustments alone aren’t going to give you perfect posture. You will have to put in some work yourself. As chiropractors have so much knowledge on the spine and posture they can provide you with many stretches and exercises that will help to improve your posture. They can also provide lifestyle advice such as how best to set up your seat, computer, and desk at work. Chiropractic care along with the advice given by your chiropractor can have an amazing impact on your posture4.
Jonaitis, J. (2018, September 18). 12 benefits of good posture — and how to maintain it. Healthline. https://www.healthline.com/health/fitness-exercise/posture-benefits
(2019, July 10). Common posture mistakes and fixes. https://www.nhs.uk/live-well/exercise/common-posture-mistakes-and-fixes/
Can Chiropractic Adjustments increase back strength?
Yes. Absolutely. When you visit a Chiropractor, you are training and strengthening your spine. How amazing is that! A Chiropractic adjustment is not just joint popping, its also about strength of your neck, back and mind.
In fact the audible pop doesn’t even need to occur for a successful manipulation to occur. However with a manual adjustment it often does, and some patients and doctors like to hear it. Research has found that pop or not, the same benefits are experienced, so long as the manipulation is performed correctly.
So how does this strengthen my back?
A Chiropractic adjustment strengthens the weak muscles around your spine and restores the body to it’s optimal functioning performance. In it’s correct position balance to your spine and nervous system is restored.
Your brain and body connect and communicate with each other through the nervous system and deep spinal muscles that hold your spine in it’s proper position. When the joints of the spine are out of alignment, they lose communication pathways and therefore do not carry out their proper movement and lock up. The spinal muscles that stop working and become weak and lazy. Over time your brain loses more connection to these muscles. If you think about how the brain works and the saying ‘ if you don’t use it, you lose it’, this is exactly the same.
This is not a good situation to get into because losing strength in your deep spinal muscles can lead to a cascade of problems; compensations throughout the body, reduced nerve connection, reduced power and strength, over-active and tight superficial muscles, confusion in the nervous system and too much pressure on delicate structures in the spine that can cause significant damage.
What does all this mean for me? Well it’s a really good idea to get your spine checked regularly by your Chiropractor.
a) For the peace of mind your spine is structurally sound and strong, and b) To ensure your nervous system is firing nicely and at its optimum level for the maximum performance of your body and mind .
For back and spinal check up, visit the Revolution Chiropractic and wellness clinic in Auckland, North Shore.
The Chin Tuck: An Excellent Exercise for Neck and upper back pain
After visiting your Chiropractor, one of the most effective postural exercises for combating neck and upper back pain is the chin tuck. Chin tucks are recommended for keeping the head aligned above the spine and maintaining good posture. When done regularly and with the correct form, chin tucks can help improve the neck’s strength, flexibility, and function.
This exercise not only helps strengthen the muscles that pull the head back into alignment over the shoulders but it also stretches the scalene and suboccipital muscles.
This exercise is simple, effective and easy and can be done without interrupting your day. For instance, while sitting in the car or at the desk at work. The repetition of this exercise also helps develop good postural habits.
The Chin Tuck : Steps
To perform the exercise for the first time it is often recommended that you stand with the spine up against a wall or door frame.
Next place the feet out about 8 cm from the edge of the wall or door frame.
Keeping the spine against the wall, pull the upper back and head back until the back of the head touches the surface. It is important to make sure that the chin is down so that the head is pulled straight back and is not looking up.
Hold your head against the wall for 5 seconds.
Repeat this ten times.
After performing this exercise about ten times, you can start doing the exercise standing or sitting without a wall.
• The exercise can be done 5 to 7 times per day.
• When in the car, use the headrest as a point to aim for when pulling the head back.
You may feel some stretching of the muscles on the side of the neck that go down to the collarbone. These are the scalene muscles. These muscles along with the muscles at the top of the neck at the base of the skull are generally the tight muscles. The muscles in the front of the neck and of the upper back are generally the weak muscles that need to be strengthened.
In cases of extreme forward head posture, you may not be able to pull their head all the way back to the wall when you first start. In these cases it is advisable to pull the head back as far as possible without pain.
When to see a Chiropractor?
Chin tuck exercises have been well documented for many years to reduce neck pain, headaches, stiffness and much more. However although these exercises are effective, we must address the cause of the misalignment in the beginning. It it important that the correct spinal alignment is in place. By removing stress on your joints and neck muscles and putting your body into a state of ease.
If you are experiencing neck or upper back pain of any kind it is highly recommended you visit your Chiropractor. As a leading chiropractor in Auckland, we see hundreds of patients per year at our clinic – Revolution Chiropractic. A great posture starts with a great spine!
Neck and Upper back Pain – Leading Chiropractor Auckland
By Dr Jennifer Barham-Floreani: How? Take an audit.
Whenever we want to set ourselves a new goal we have to know where we are starting. This allows us to look back in 6 and 12 months time and celebrate how far we have come. It’s hard work being a parent and it’s harder again to a parent who’s committed to healthy habits and rituals. So, it’s important to take stock and appreciate your efforts.
So let’s begin how to audit.
Q: How Much Sugar Do You Each Consume Daily
Without realizing it, most adults and children eat refined sugar for breakfast, lunch and dinner via processed cereals and grains. Most of us consume an average of 53 kg of sugar each year (approximately
29 teaspoons of added and natural sugar each day), and 75 percent comes from the packaged and convenience products we eat and drink.
I’d encourage you to investigate the health risks associated with eating too many sugars (in Lunchbox Solutions I discuss the dangers of sugars and outline what are healthier ways to sweeten recipes, so that’s a great place to start).
There are several reasons should we should avoid sugars, including that they raise our insulin levels. Insulin is a hormone
that our pancreas produces and its main function is taking up blood glucose (sugar) into the cells for energy. High insulin levels are thought to contribute to multiple health issues but for this post where we are focused on raising the health status of our children — let’s keep to three main issues.
Key issues with sugar
1 High insulin levels can depress the immune system weakening our ability to fight disease. This occurs because white blood cells need stacks of vitamin C to kill bacteria and viruses. So our white blood cells work to accumulate
and store vitamin C within the cell. The problem is that vitamin C and glucose have similar chemical structures so they then compete to enter the white blood cells. Guess what happens when we have lots of glucose in our blood from eating lots of foods that contain processed sugars? Glucose wins and our white blood cells become deficient in vitamin C compromising our ability to fight bugs.
2 Too many sugars also upset the integral balance of good and harmful bacteria in the gut. When we consume too many sugars we can create an overgrowth of harmful yeasts and bad bacteria which override our helpful “disease fighting” helpful bacteria — hindering our immune system.
3 Refined sugars also provide us with no vitamins or minerals. In order for them to be metabolized, they draw on the body’s reserves of vitamins and minerals, depleting our body’s nutrients.
ACTION: Start a food diary and observe just how much sugar find there way into your daily diet. Here’s a tip for when looking at products and packaging — sugars tend to be any ingredient ending in “ose” — sucrose, fructose, dextrose, lactose etc. Try it — it will shock you!
Drastically reducing sugar (initially this is not an easy task) not only lightens the load on your child’s immune system it also allows your children to get off the ‘blood-sugar rollercoaster’.
Here’s another tip — cutting back sugar … life just gets better. Sugar highs and lows, make us all irritable and grumpy.
Q: How many processed foods are in your pantry, fridge and child’s lunch box?
-Literally count the number of packaged items and take an audit. If a food item has more then 5 or 6 ingredients you can bet it’s refined, altered and damaged. If you can’t pronounce the names of the ingredients in the food item, mostly likely it’s full of chemicals. I’d encourage you to become a food critic and learn what all those numbers and complex sounding ingredients really mean. Please see “Become a Food Critic” and the “Poor Choice, Better Choice and Fabulous Choice” Table in “Empower Their Choices” in Lunchbox Solutions.
Q: How many pieces of fresh fruit and vegetables are you all currently consuming each day?
-Daily consistency is key here.
Q: How many glasses of water do you drink?
Q: What sort of water do you drink?
-And I don’t mean the wet kind. One of the simplest and most important things you can do is invest in a water filter to protect your family against chemically-treated water. Most of our drinking water today contains chlorine and chlorination by-products, as well as numerous other contaminants. Drinking good quality water via a high quality filter system — promotes detoxification, enhances nutritional uptake and ensures optimal hydration.
Help your children develop the habit of drinking water throughout the day rather than juices and soft drinks. A mere two per cent drop in our body’s water supply can trigger signs of dehydration: fuzzy short-term memory, trouble with basic math and difficulty focusing on smaller print, such as a computer screen. Many children are frequently dehydrated, suffering with concentration issues, constipation and digestive problems.
Q: How many prescriptions has your child had in the last twelve months and over their lifetime?
-With regular chiropractic care and addressing these other tips for raising healthy children, many parents delight in no longer relying on antibiotics and instead being able to rely on their child’s own immune strength.
Q: How many sessions of sweaty exercise would each family member perform each week?
-Ideally each of us should be raising our heart rate 5 times a week.
Q: How many harmful chemicals are in your personal care and cleaning products?
-Source brands that are genuinely wholesome — free of nasty chemicals and toxins which are readily absorbed through the skin and tax our body and its defence system.
It can be a “reality slap” to take an audit and look at where you currently sit along the “healthy” and “not so healthy” scale. Where you sit on the “fresh” and “disastrously preserved” scale. Remember though that every moment we make choices and have the opportunity and capacity to influence both our child’s — short and long-term health.
Looking for a Kids Chiropractor in Auckland? We Can Help 🙂
In the next five blogs, I will reveal the top 5 tips on raising the wellness of children!
But first, I want to address an important question.
When it comes to raising healthy children, how would a chiropractor and a medical professional proceed?
There are two significant differences that exist between the ‘chiropractic wellness’ approach and the ‘medical approach’ to health as each sets a different goal and a different course of action.
Firstly the medical profession views the human body as a conglomerate of chemical and mechanical functions so that when a health challenge arises, doctors look specifically at the problem area and take a “we’ve got to fix it” approach. This might be through eradicating germs that they credit with creating disease or through offering drugs or surgery. The focus is to reduce symptoms and to address health issues in a disease-oriented model.
Wellness chiropractors see the body as a whole, acknowledging that the body works together. So that when we compromise, or tax one area of our body, other areas can, in time, become vulnerable.
Most of us are aware that our nervous system controls and coordinates every function of the body. Still, we may not appreciate that there a significant number of stressors that accompany our modern lifestyle, which taxes our spine and nervous system. These lifestyle factors move a body out of balance and threaten our health. Chiropractors ask questions like, “How can we help the body recreate balance and good function?” and “What part of this person’s environment is taxing their health?” Chiropractors take a vitalistic view of the human body, respecting the body’s innate or inner intelligence and adjust the spine to stimulate the body’s natural ability to recreate balance, order, and healing.
While current health issues are addressed, wellness chiropractors are most excited about helping clients become proactive about all facets of their health.
Tech neck is the term used to describe the neck pain and damage sustained from looking down at your cell phone, tablet, or other wireless devices too frequently and for too long. Children and teens are especially at risk for suffering symptoms of Tech neck. And it seems increasingly common. Recently, a patient came into my practice complaining of severe upper back pain. He woke up and was experiencing severe, acute, upper back muscle strain. I told him I believe the pain is due to the hours he was spending hunched over his cell phone.
Of course, this posture of bending your neck to look down does not occur only when texting. For years, we’ve all looked down to read. The problem with texting is that it adds one more activity that causes us to look down—and people tend to do it for much longer periods. It is especially concerning because young, growing children could possibly cause permanent damage to their cervical spines that could lead to lifelong neck pain and other major health issues such as:
Aches, fatigue, pain
TMJ (temporomandibular joint) pain
Altered blood flow
Forward head posture may also contribute to carpal tunnel syndrome.
Forward Head Posture (Tech Neck), Asthma and Heart Disease
One of the most prevalent and destructive imbalances has to do with the cervical curve. The natural curve in the vertebrae of the neck. When we lose the proper curvature of the cervical and lumbar curves, we lose as much as 50 percent of our spinal strength.
For every 2 cm that your head is held forward (rather than balanced properly over the body), it gains 5 kgs of weight. The muscles of your back and neck have to work that much harder to keep your chin off your chest and the muscles of your chin stay in constant contraction, compressing nerves and leading to headaches at the base of the skull or those that mimic sinus headaches.
This “forward head posture,” says University of California’s director of physical medicine and rehabilitation, Rene Cailliet, “can add up to 15 kg of abnormal leverage…” pulling “the entire spine out of alignment” and “may result in the loss of 30% of vital lung capacity.”
The curve of your cervical spine is referred to as “the arc of life” by neurosurgeons because these bones protect the brain stem. And are the thoroughfare for spinal nerves that affect every organ and function in the body.
Subluxation is the term for the compression and irritation of nerves because of misalignments of the spine. When the cervical curve is misaligned, the spinal cord stretches and shrinks in circumference, losing nerve conductivity.
Chiropractors make adjustments to the spine and help teach clients posture and habits that reverse these misalignments. Restoring the body’s natural functions and healing capabilities.
What Causes Forward Head Posture?
Forward head posture causes:
Trauma (Trauma leading to forward head posture can come in the form of car accidents, slips or falls, or even birthing trauma from forceps or vacuums.)
Nobel Prize recipient Dr. Roger Sperry says that “90% of the stimulation and nutrition to the brain is generated by the movement of the spine.” Only 10 percent of the brain’s energy goes into thinking, metabolism and healing, while 90 percent of brain energy goes into processing and maintaining the body’s relationship with gravity, Sperry demonstrated.
As forward head posture decreases lung capacity, it can lead to asthma, blood vessel problems and heart disease. The oxygen deficit affects the entire gastrointestinal system and can decrease endorphin production. This turns the perception of non-painful sensation into pain experiences, says Dr. Fishman.
A structural chiropractor can measure the curve of your “arc of life,” give you regular adjustments, lead you in spinal rehabilitation exercises, and teach you postural and working habits that will greatly improve your health and quality of life.
Here’s something that may come as a surprise to you – your body wasn’t designed to be in one position for more than 15 minutes. With many people working office jobs where they’re inside sitting for prolonged periods of time, 15 minutes of sitting isn’t even a warm-up, taking your body to the furthest point from mobility.
Ideally you want to be getting up every time to keep it moving and do what’s ideal for our body, but realistically, getting up every 15 minutes for a walk would make you wildly unproductive. Therefore, 30-60 minutes is a more reasonable goal. Even doing a short mobility routine or walk to get water whenever you become conscious about it is better than nothing.
Here are a few mobility routines that you can try out the next time you realize you’ve been in the same position for way too long:
Standing Back Extension
Stand up straight and place your hands on your hips.
Bend backwards (extend your back) to your pain-free end range.
Hold that for 5 seconds and repeat 10 times.
Squeeze your shoulder blade together like you’re trying to hold a cup of water.
Hold for 5 seconds and repeat 10 times.
Ensure proper posture and form (slightly extended low back and retracted shoulder blades).
Look up at the ceiling while relaxing your jaw (to get maximum ROM) and hold for 5 seconds. Then look down at the floor and keep it there for 5 seconds.
Repeat this about 8-10 times.
These mobility exercises were made to open your body up and work the opposite way that your office desk posture does. Now you know why you should stay moving and you have some tools under your belt to support this. Happy desking!
There is nothing quite like the feeling of picking up a heavy weight in your hands. As with any movement or exercise in the gym, when repeatedly done incorrectly the deadlift can lead to some issues.
Although the deadlift appears simple, there are a few things you need to pay attention to. The first is foot position. It’s not uncommon for me to see people in the gym deadlifting with their feet in too wide a stance. I’m referring to the conventional deadlift here, not the sumo deadlift where the feet are supposed to be placed in a wide stance.
How and Why
Having your feet too far apart will mean that your knees will cave inward to make room for your arms to grab the bar. This is not good as it will stress the ligaments of the knees, increasing your chance of injury or at the very least, decreasing your power output during the lift.
Exact foot position will vary slightly from person to person but for general consideration, if your stance is too narrow you may struggle to engage the glutes at the top of the lift. If the stance is too wide, as mentioned it will push the knees inward.
A good place to start is with feet hip width apart (please note that this is narrower than shoulder width apart!). With the feet in this position they will be directly beneath the hips, allowing you to grab the bar with your hands shoulder width apart.
There are dozens of other things to look out for when deadlifting. But getting your feet in the right place is a good place to start.