Posture is a buzzword these days, and not for the right reasons: With an increasingly hunched, slouched, ergonomically disadvantaged lifestyle in which we're controlled by our phones and ipad's, posture, and therefore our overall health is suffering. While individually tailored posture advice is the best solution we know that this is not always practical or possible. Here are some exercises that can be valuable in preventing poor posture and health and start you on your path to perfect posture: 1. Thoracic Rotation: Kneel, place your right hand behind your head, and point your elbow out to the side. Brace your core and rotate your right shoulder toward your left arm. Follow your elbow with your eyes as you reverse the movement until your right elbow points toward the ceiling. That's one repetition. Complete 20 total repetitions on each side. 2. The Open Book Exercise: Lie on your side with your knees bent and your arms straight out in front of you, palms together. Keeping your knees on the ground, take your top arm and rotate your upper body in the opposite direction, following your hand with your eyes. Hold for 2-3 seconds; return to starting position. Repeat on the other side. Do five repetitions on each side. 3. The Wing Stretch: Place the palm of your hand on the outside upper gluteal (buttock) region so your elbow sticks out to the side. This is the shoulder to be stretched. Grab the elbow with your other hand and pull it forward, simultaneously resisting the pull by stabilizing your shoulder girdle backward on the stretching shoulder. Hold for 10 seconds; repeat with opposite shoulder. Talk to your osteopath about other ways to improve your posture, from adjusting your chair height at work and in your car to gym exercises you should – and shouldn't – do, and more. P stands for perfect posture; now go out and get it!
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Regardless of a doctor’s specialty, the school they graduated from or their years of experience, they can’t cure headaches, mend broken bones or heal a wound. Only you can do that… If your healing ability isn’t impaired. Your natural healing ability is responsible for the tremendous success that osteopathic patients enjoy. The only thing doctors can do, regardless of their discipline, is to help reduce barriers to the incredible healing ability you were born with. Which is why we’re interested in your skeletal and nervous systems. It’s what controls every movement, evey cell, tissue, organ and system of your whole body. The nerves along your spine are the most vulnerable part of your nervous system. By reducing any blockages to healing and nervous system compromise from the bones of your spine, you can then take over and do the healing! Do you know anyone whose healing ability needs a boost? Share this article with them. Summer's right around the corner, bringing ample opportunity to get into great (or even better) shape without even trying. After all, a full day at the beach, park, pool or lake can burn hundreds to thousands of calories while toning and tightening every muscle in your body, depending on the activities you pursue. That said, summer calls for special considerations to ensure you stay safe and productive while you're working out. Here are some great tips to help you work out the right way this summer. 1. The Sun Is Your Enemy: sunscreens are a necessary protection against sun damage, but they don't always live up to their claims. Of course, that doesn't mean you should avoid sunscreen during your summer workouts. Make sure you select a reliable brand that offers sweat protection and works well during athletic activities. But don't rely exclusively on sunscreen: wear a hat, breathable clothing with built-in SPF protection, and work out early or late to minimize exposure to extreme heat and sunlight. 2. You Can't Get Enough Water: Actually, consuming ridiculous amounts of water can be dangerous, but when it comes to avoiding dehydration, which can be just as dangerous, water is your definite friend. When you're working out in the summer heat, make sure you drink plenty of water before, during and after your workouts to stay hydrated. Mixing in a sports beverage with electrolytes will help replenish lost minerals and give you an added boost as well. 3. Clothes Make the Man: Or woman, or child, and for all three groups, the right clothing can make a big difference when you're exercising, particularly during the summer. As mentioned, heat and sun are your big nemeses during the summer months, so make sure you're wearing the proper clothing that keeps your body light and cool. Most athletic brands these days offer fabric options with "wickability," preventing moisture buildup and keeping you cool even when you're feeling the heat. 4. Make It Fun: Summer is the perfect time to get out of the gym and your normal exercise routine. In fact, a long day outdoors doing the activities you love can burn more calories and build more lean muscle – and you won't even realize you're exercising because you're having so much fun! So don't just spend all year preparing your body for summer; take your body to a whole new level now that summer's here by working out the right way. |
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September 2019
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