Children’s Posture and Wellbeing

Children’s Posture and Wellbeing

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

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
  • Decreased balance.

 

Good posture

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 self-confidence
  • 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.

 

A poor vs. good posture

 

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Posture and Chiropractic

 

What are the benefits of good posture?

 

“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.

 

 

 

References:

 

  1. 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
  2. (2019, July 10). Common posture mistakes and fixes. https://www.nhs.uk/live-well/exercise/common-posture-mistakes-and-fixes/
  3. Physio Works. (2019, March 17). What are the benefits of good posture? https://physioworks.com.au/FAQRetrieve.aspx?ID=31641
  4. American Chiropractic Association. (n.d.). Posture. https://acatoday.org/content/posture-power-how-to-correct-your-body-alignment

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Poor posture affecting women | One of the keys in healing is… | Flickr

Chiropractic and Wellbeing of the Elderly Population

Introduction

Chiropractic can benefit anyone at any age, as we all have spines and nervous systems that need to be looked after. Chiropractic can provide many benefits to people in the elderly population. Therefore, it can have a positive effect on many aspects of their lives. This is especially important as we have an aging population, and need to look after these members of our community. Here are 4 ways chiropractic can help have a positive effect on the wellbeing of the elderly population.

 

Balance

As we age our balance progressively worsens. This creates an increased risk of falling. Falling has more serious consequences as we age because our bodies gradually become more fragile. Falls are a major health concern in the elderly population. They can cause injury, loss of independence and quality of life, and in serious cases even death. Falls account for over 80% of hospital admissions for injuries in people over 65. Moreover, they are the leading cause of injury related death for this population. In addition, falling has a high health care cost associated with them, which is only going to increase with our aging population.

Chiropractic allows better communication between the brain and the body. This helps with balance and preventing falls in multiple ways. Firstly, it increases our reaction time which makes us more likely to be able to catch ourselves if we trip. Secondly, it allows us to more accurately know where our body parts are in space, which leaves us less vulnerable to falling. And thirdly, it increases our ability to integrate our senses from external factors and respond to them faster and more appropriately.

Pain

Chiropractic is probably most well known for its ability to assist with musculoskeletal issues and pain. And this is no different in the elderly population. They may have pain for different reasons such as injury from a fall, or due to the degeneration process. By restoring the proper joint biomechanics in the spine, the spine moves better and allows the muscles in these areas to relax. As a result, this often leads to less pain. Moreover, chiropractic allows better communication between the brain and the body, which allows the body to heal itself better and faster if there are any injuries there causing pain. As many older adults are on multiple medications, chiropractic is a great, natural way to reduce the need for painkillers for musculoskeletal issues and pain. As a result, this may lead to reducing the overall side effects someone may experience from taking multiple medications2.

 

Mobility

Chiropractic restores normal movement of spinal joints as well as extremities. As a result, this not only improves motion for that joint but also an overall range of motion for the whole spine/extremity. Importantly, elderly people are then more likely to be able to continue with activities that they enjoy doing e.g. gardening, walking, playing with grandchildren. Moreover, when we return normal motion to these joints, we also take the stress away from them. In addition, when we decrease the stress on these joints and improve movement, we are also slowing the degenerative process3.

 

Mental Health

When you combine all of the above points, this has an amazing impact on the overall quality of life of older adults. Importantly, when they have increased mobility and decreased pain, they are more likely to be able to keep exercising and doing things they enjoy. Moreover, remain independent. Remaining independent is very important to older adults and has extremely positive effects on their mental health. In conclusion, the longer they can remain independent, the better their mental health and overall wellbeing will be. Moreover, chiropractic helps improve quality of sleep, all contributing to improved mental health and quality of life4.

 

 

 

References:

 

  1. Holt, K. R., Noone, P. L., Short, K., Elley, C. R., & Haavik, H. (2011). Fall risk profile and quality of life status of older chiropractic patients. Journal of Manipulative and Physiological Therapeutics, 34(2), 78-87. https://doi.org/10.1016/j.jmpt.2010.12.01078.
  2. Vindigni, D., Zark, L., Sundberg, T., Leach, M., Adams, J., & Azari, M. F. (2019). Chiropractic treatment of older adults with neck pain with or without headache or dizziness. Analysis of 288 Australian chiropractors’ self-reported views. Chiropractic & Manual Therapies, 27(1). https://doi.org/10.1186/s12998-019-0288-1.
  3. Brantingham, J., Snyder, R., & Biedebach, D. (1994, March 25). Spinal manipulation may help reduce spinal degenerative joint disease and disability. The Chiropractic Resource Organisation. https://chiro.org/ChiroZine/ABSTRACTS/Degenerative_Joint_Disease_and_Disability.shtml.
  4. Ohio State Chiropractic Association. (n.d.). Chiropractic care for seniors. Senior Citizens Guide. https://www.seniorcitizensguide.com/articles/southwestohio/chiropractic-care-for-seniors.htm.

 

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Elderly Care Free Stock Photo - Public Domain Pictures

 

Children and Mobile Phones

Children mobile phones - text neck

Research has shown us not to let children use mobile phones, either as a toy or to talk on. Their skulls are thinner and smaller than an adults and they will absorb more radiation into their developing brain.

If you have not already seen the documentary Mobilize, there is now an opportunity to watch it for free here. You can also find out more about the film by going to the Mobilize website here.

There are more informative links on cell phones and cancer, and also tips for safer cell phone use below.

Mobile phones and cancer in humans

Links to more studies are below:

Radio-frequency (RF) radiation in the microwave range produced by cordless and mobile phones. Cordless phone bases and cell phone towers have been classified by the WHO’s International Agency for Research on Cancer as a “possible carcinogen” (type 2B).

Cellular phone use safety tips:

We realise that many people have jobs that require them to use a cellular phone in their day to day lives. While there is probably no way to make cellular phone use completely safe, there is information to help you reduce the risks of unavoidable cellular phone risk.

Ideally, cellular phone use should be minimised. The more cellular phones are used, the more cellular phone infrastructure is needed to support the phones use. Living close to cellular phone base stations has been associated with increased risk of cancer in several studies.

Mobile Phone use and Skeletal Alignment

If exposure to radiation and providing endless distraction isn’t enough… cell phone usage is responsible for yet another hazardous side effect! Text neck!

Chiropractors have observed that most people hunch over their mobile phones and developing neck and back strain, headaches, achy shoulders and even in their arms and hands.

If you are experiencing symptoms similar to the above and would like a professional opinion, then go see your chiropractor or feel free to contact Revolution Chiropractic.

Chiropractor Auckland

To Schedule your Appointment at Revolution Chiropractic E-mail or Call us on 09 418 3718.

You can also book online here.

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Prenatal Chiropractic Care for Pregnancy

Pregnancy is such a wonderful, exciting time! There are so many changes that happen – physically, emotionally, and hormonally.  It can sometimes feel like a rollercoaster ride. One of the best things we can do as expecting moms is to take care of our ever-changing bodies and spine structure with chiropractic techniques so that we can enjoy our pregnancy.  Paying attention to your spine during pregnancy will also set us up for a quick labor, delivery, and recovery. Prenatal chiropractic care is safe, gentle, and effective for you and baby.

It aims to restore proper movement, function, and alignment to the spine and pelvis.

Here are some of the common reasons you should seek out chiropractic care if you are pregnant, trying to get pregnant, or a new mom.

  1. Weight Gain

A necessary, and often dreaded, part of pregnancy is the weight gain that accompanies it.

The increased weight gain will be everywhere, but obviously concentrated in the abdomen.

This increases pressure on the abdomen and on the joints and discs of the spine overall.

The tendency here is to pull the low back forward.

Prenatal chiropractic care relieves the extra tension in the joints and discs allowing you to better adapt and get used to your growing belly bump.

  1. Increased Curves In The Low Back

As mentioned above, the extra weight through the abdomen will pull the low back forward, and cause more grinding and compression through the joints of the low back.

This often will cause the classic low back pain experienced by pregnant mothers.

Interestingly, the rest of the spine will change its shape due to the increased curve in the low back.

The mid-back for example will increase its curve, and the neck will straighten out. This can lead to mid back pain, and neck discomfort as well.

  1. Changes in Walking Patterns and Pelvic Movements, how prenatal can help

We all have heard and seen the classic pregnant “waddle”.

This tends to be most noticeable in the 3rd trimester of pregnancy, as baby descends into the pelvic inlet (sometimes called “engagement”)  but the spinal and mechanical changes start as the baby occupies more and more space in the uterus, around the 2nd trimester.

As baby grows, it will limit the ability of the sacrum, to freely rock back and forth.

What we typically see is the mom will gradually (and most noticeably) increase her base of stance (or distance between the feet) as she walks to compensate for this lack of rocking motion in the pelvis.

This is something we can identify quite easily and, through prenatal adjustments, gently encourage the normal motion of the sacrum.

  1. Round Ligament Pain

This is what tends to bring a lot of pregnant woman into our office.

In and around the second trimester, a ligament that attaches the uterus to the abdominal wall (the round ligament) tends to get spastic, and with that, getting in and out bed, turning in bed, and twisting can cause a sharp stinging pain along the side of the belly.

We train our chiropractors to relieve this spasticity and allow for proper tension and balance to return between the two ligaments.

One of the problems that can arise if this is not corrected is a difference in tension between the round ligaments on either side of the uterus.

This is one of the many ways intrauterine constraint develops which can reduce the space for baby to grow.

Keeping balance between these 2 ligaments is good for mom (pain relief!) and good for baby (more room in the womb)

  1. Symphysis Pubis Dysfunction / Pubic Bone Pain

Towards the end of pregnancy, as your body begins to prepare for labor, the pubic bone will start to separate (to allow the passage of the baby through the pelvic inlet).

However, if you have not been under prenatal chiropractic care, and there is abnormal pelvic mechanics, what can happen is the pubic bone will separate unevenly.

This often causes excruciating pain getting in and out of bed, cars, chairs, and walking.

It also can potentially interfere with the baby passing through the area.

Complications that can arise include baby’s shoulder getting stuck (called shoulder dystocia), which can slow down labour, and lead to unwanted interventions.

Allowing the pubic bone to separate evenly, and having it monitored in the third trimester is one of the easiest ways to avoid the pain and discomfort while pregnant, and reduce dystocia during labour..

  1. Decreased Labour And Delivery Time

Getting adjusted, keeping the spine and sacrum aligned, flexible and moving ahead of labour is a great idea.

Research has shown that moms under chiropractic have decreased labour times, and decreased interventions required during delivery. [The effects of chiropractic treatment on pregnancy and labor: a comprehensive study. Fallon J. Proceedings of the world chiropractic congress. 1991; 24-31]

Most moms for this reason alone will choose chiropractic care.

Giving birth is like a marathon!

Prenatal chiropractic care is the training and fine tuning before the big event.

  1. Postpartum Recovery from pregnancy 

As you heal after delivery, this is a wonderful time to work on your spinal alignment.

With continued elevated circulating levels of relaxin following pregnancy, you are more “malleable”. We can also work on your alignment as you come back together.

Working on core strength, pelvic floor strength, and of course the new mechanical challenges of breastfeeding while you are healing will help your transition to motherhood as pain free and seamless as possible.

Want To Get Started On Having A Pain-Free, Enjoyable Pregnancy And Labour?

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Raising Healthy Children: Tip # 2 How?

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.

Audit Cont.

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.

 

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What’s Tech Neck And How It Affects Your Health

Posture

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
Asthma
Disc compression
Early arthritis
Headaches
TMJ (temporomandibular joint) pain
Altered blood flow
Fibromyalgia
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:
Computer use
TV watching
Video games
Backpacks
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.

 

Chiropractor Auckland

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Deadlift Foot Placement (Part 1)

Background

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.

Image result for feet hip width apart for deadlift

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.

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Guide to Choosing Your Proper Pillow

Pillows plays a bigger role in our sleep than we think. But with so many choices out there, it’s difficult to make the right choice. And seeing as you’ll spend about one third or your life sleeping, it’s a choice worth pondering over.

A pillow that doesn’t fit your properly or doesn’t provide enough support may lead to discomfort while sleeping or waking up in pain. It’s would be far more beneficial for you to wake up refreshed and energized for your day. And to do that we need to find a pillow that’s not only comfortable for you to sleep on but also provides the proper support to your neck structures.

Three criteria that you must consider:

First, you must consider the size of the pillow. Basically, if you have broader shoulder, than you’d need a thicker pillow to support you properly.

Second, consider the material that the pillow is made out of. If you have allergies, than it would be wise to go with a hypoallergenic. Pillows can be made from many different materials so be sure to check the details on the packaging to ensure that it’s what you’re looking for. Also, be sure to wash your pillow cover regularly. They must be replaced every year or two on average, but this depends on the quality of the material.

Third, look at your sleeping position. There are 3 types: back, side or stomach.

  • Back: you’ll need a pillow with medium thickness and a bump (called “cervical pillow”). Make sure that it holds your head in a neutral position
  • Side: You’ll need a pillow that more firm. Depending on the width of your shoulders you’ll want to pick the size of your pillow accordingly. Ideally, you want your nose in line with the centre of your neck when sleeping on your side.
  • Stomach: You’ll want a pillow that’s soft and flat. Sleeping on your stomach is not ideal in the long-term as it can lead to more spinal issues. Talk to one of our structural chiropractor for advice around this.

Extra pillows:

A second pillow may be sued for side sleepers as it can be placed between the legs to keep the pelvis alignment in neutral throughout the night. A second pillow is also a good idea for stomach sleepers to hug so that they avoid turning onto their stomachs. If you’re suffering from low back pain and you sleep on your back, try placing it underneath your knees to take a bit of pressure off.

Now you’re equipped with the knowledge to go out there and make an informed decision about the pillow you sleep on. Not only will it help you achieve a good night’s sleep, it may also prevent or reduce neck pain, back pain, headaches and, in certain cases, snoring. Sleep soundly!

Chiropractor Auckland

Contact Revolution Chiropractic – Leading  Chiropractor Auckland

To Schedule your FREE CONSULTATION at Revolution Chiropractic E-mail or Call us on 09 418 3718.  

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Best Pillow For Neck Pain | There are more options to choose… | Flickr

Pull Your Head In: Posture Exercises

Today we’re going to give you some exercises you can do in your gym routine for good posture.

Commands like “stand up straight!” and “don’t slouch” were commonplace for our grandparents. When training to be a seamstress my great grandmother would have to sit as straight as a ruler or else be whipped by it. Such a method may not be approved today, which is probably a good thing however the importance of posture is as important now as ever.

Hyperkyphosis, the technical word for what we might call forward head posture, rounded shoulders or “hunchback”, has actually been shown to be linked with shortened life expectancy in elderly (Kado et al, 2004). If you are not currently elderly and you are reading this then chances are that one day you will be, and guess what, the habits you build around posture now will get harder to break as you get older. This is a good thing thought because if you instil good habits then those too will be harder to break as you age!

Being aware of your posture at work, home, when driving, sitting at the table for dinner and on the couch is important. But so is building the strength and muscles required to hold you in good posture.

Pretty much every activity we do in a day, except doing up your bra for you ladies, is done with our arms in front of us. This means our brains are very connected to the muscles on the front of our upper body, the pecs, biceps and muscles at the front of the shoulder. The muscles on our upper back like the posterior deltoids, rhomboids, lats and traps are often over stretched and under developed, almost forgotten by the brain. The issue is that these back muscles are vital to hold you in good posture.

So what must we do about it?

Don’t make the mistake of working the mirror muscles (biceps and pecs) more than the upper back. Aim to do twice the amount of reps for your upper back compared to the front of your body in a given training week. This means putting more pulling movements versus pushing movements in your routine such as:

  • Pull ups/chin ups
  • Cable rows
  • Cable/lat pull downs
  • Dumbbell rows
  • Barbell rows
  • Face pulls
  • Band pull aparts
  • Reverse flies

You can do these exercises during warm ups for the main lift of the day. You can also do them as extra work after your main lift. If I am going to superset a pulling exercise with a main lift like a bench press or overhead press I will do an easier/lighter variation like lat pull downs or face pulls so as not to use up too much effort that would cause too much fatigue. More intensive pulling exercises like pull ups, barbell and dumbbell rows can be done on their own.  However you choose to put them into your routine make sure you are doing them correctly! The focus should be on initiating the movement with your back by pull the shoulder blades together and don’t let your arms and biceps do most of the work.

Here’s to building a strong healthy posture.

Kado, D. M., Huang, M. H., Karlamangla, A. S., Barrett‐Connor, E., & Greendale, G. A. (2004). Hyperkyphotic posture predicts mortality in older community‐dwelling men and women: a prospective study. Journal of the American Geriatrics Society52(10), 1662-1667.

Chiropractor Auckland

Contact Revolution Chiropractic – Leading  Chiropractor Auckland

To Schedule your FREE CONSULTATION at Revolution Chiropractic E-mail or Call us on 09 418 3718.  

You can also book online here !


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Posture & pain | “Some individuals may perceive their losing… | Flickr