How is your back feeling today? Mine is acting up due to too much stress, so this week resolution was to go back to my usual morning routine on which I slacked in the last 2 month.
I am shocked how much my spinal mobility has decreased (but I kind of was expecting it too, my muscles are too spastic especially in my shoulders and my lower back) Feeling much better today after morning workout in beautiful City Park.
Check out Sunday YOGA for spinal mobility. So, hope to see you every Sunday at Bucktown Marina, and here is a little preview and my favorites go-to "save my back now" movements.
What is posture?
Posture is how you hold your body. There are two types:
Dynamic posture is how you hold yourself when you are moving, like when you are walking, running, or bending over to pick up something.
Static posture is how you hold yourself when you are NOT moving, like when you are sitting, standing, or sleeping.
It is important to make sure that you have good dynamic AND static posture.
The key to good posture is the position of your spine. Your spine has three natural curves - at your neck, mid back, and low back. Correct posture should maintain these curves, but not increase them. Your head should be above your shoulders, and the top of your shoulder should be over the hips.
How Poor Posture Affects Your Health
Poor posture increases load on the spine that can damage the vertebral discs and muscles, leading to increased risk for neck and back pain, as well as vertebral fractures when bone mineral density is low.
Sometimes bad posture becomes habitual, particularly among people who sit in front of computers for work, and such posture issues can lead to chronic disability. Slouching or slumping over time can make the spine fragile and prone to injury.
Deficient posture can put your entire system of muscles in a compromising position. If you are unable to fully relax your body at night, you may find yourself tossing and turning to find a comfortable position for your neck and back, which can lead to hours of lost sleep.
If you have an office job that requires you to stay at a desk most of the day, sitting with bad posture can lead to digestive issues. Neglecting to pay attention to your posture can compress your organs, which can slow the digestive process and cause stomach issues.
When you do not sit up straight or stand with your shoulders back, it can also have a negative impact on work ethic. Your focus will be on feeling uncomfortable, rather than the task at hand. According to Health Psychology magazine, bad posture also correlated to low self-esteem.
Mood can affect posture, but posture can also affect mood. One study found that when a group of people with depression who tended to have slumped posture were asked to sit upright, they felt less tired, less anxious and more verbal.
Back pain is the most common complaint I see in my practice. It can arise from: stress, overworking, use of cell phones and other technology, an injury, repetitive motion, or an illness.
In this course you will learn tools to reduce pain and tightness in the muscles of your back. I demonstrate step-by-step how to strengthen, stretch and alleviate tension in different muscles. How to improve circulation and lymphatic flow all around your spine, shoulders, glutes, improve sciatica and lumber pain, resolve shoulder tension from stress and neck pain.
What you'll learn:
An easy and effective protocol you can use daily to prevent chronic pain. No equipment needed, most exercise can be done in your office or even in your car. How to relieve tension and pain from different muscles of the back. The correct way to work on the neck from a licensed health care professional. Some anatomy information with photos and instruction slides. Safe guidelines on how to appropriately stretch and strengthen muscles of your back.
Each lesson contains 1-3 minutes video with daily exercise. You start with just 1 exercise per day that we recommend to perform ~ 5 times per day. Each day you add a new exercise.
After completing the course, you will have a whole routing integrated in your daily life. You can perform all exercises together and it will take ~ 20 min, or spread it out throughout the day (that is what we recommend).
Each module is also available as separate course
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