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Posts Tagged ‘patients’

Fix Bad Posture

5 Easy Exercises to help improve Bad Posture and Anterior Head Carriage

Great exercises for office works, drivers and people sitting at technology. Can help with neck pain pain, back pain, headaches and shoulder pain.

  • Wall Angel – Back, arms, and head flat against the wall, Arms at 90°, initially rotate the arms up and down, then pull the arms up to the ceiling then down to the floor, whilst keeping your body flat – 30-60Seconds Daily
  • Chin Tucks – Practise this on the floor with something soft behind your head initially. Its a subtle movement, firstly tuck the chin down slightly then pull (retract) the head backwards using the neck musculature and hold for 5 seconds repeat 5-6times
  • Foam Roller Extension – Against a foam roller or modify with a rolled up towl and create extension through your upper back shoulders and neck
  • Cobra Extension- Lying on your front, brace your core and then lift the shoulders, chest and neck up, with the arms pulled back and trying to pull your shoulders together. Squeeze in this position for 6-8seconds and repeat 3-5times
  • Pectoralis (chest) Stretch – In a door frame, bring your arms up to 90° move your feet forward so that you feel a tightness into your chest and then pull forward and back – Repeat for 20-30seconds.

As ever these exercises should be painless and not generate pain either during or after the exercise.

The Body, Dysfunction & Symptoms

99% of patients attending the clinic for the first time are doing so because they are going through an acutely active inflamed episode of pain. Unless it has been caused by a trauma or serious physical injury then it tends to be an innocuous movement or position. Either way the body is signalling through the negative feeling of pain that there is a serious problem and an inflammatory process in the area-that needs to be protected.
For the innocuous causes of pain flair ups the patient won’t be able to understand how something so simple has caused such a strong reaction as it was a usual movement or position that they are have completed successfully 100s of times before.
Here’s why……….we have to look at the accumulative factors that affect you over time not at that singular one event.
The body is adaptive to the environment that we live and surround ourselves in on a daily basis. Unfortunately with the demands of modern work and living we are becoming more and more sedentary and less physically active.
That is the problem………our backs are becoming excellent at sitting and not moving but then when we call upon it to move and active-it’s unable to do this.
The bodies inability then to complete and carry out what tend to be quite physically easy jobs becomes impeded by the bodies progressive negative changes that effects on it- this negative can take months or even years to reach a level of dysfunction that can now become inflamed and symptomatic.

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