why is posture so important?
DESCRIPTION
Erin Mills Optimum Health provides naturopathic chiropractors, foot massage therapy, naturopathic medicine & therapeutic massage to achieve optimum healthTRANSCRIPT
Exercise of the Week
Lumbar stabilization (stage 3)
Difficulty: Moderate
(Consult your chiropractor before starting this or any other exercise.)
Start: On hands and knees. Be
aware of position of spine – start
with a neutral spine or a flat back.
Engage inner abdominal muscles
by bringing belly button inward.
Exercise: Keeping spine steady,
reach one arm over head, elbow
straight, with thumb pointing up
to ceiling. Then, extend opposite
leg out behind until knee is
straight. Try to hold arm and leg
at same height, preferably in line
with spine. Balance and hold for
10-15 seconds. Switch arm/leg,
balance and hold for 10-15
seconds. Perform 3-5 sets of this
exercise per side.
Issue 3, March 2012
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TMTM
Why Is Posture So Important?
Presented by:� � � � � � � � � � � � � � � � � � � � � � � � � �� � � � � � � � � � � � � � � � � � � � � � � � � � � � � �� � � � � � � � � � � � � � � � � � � � � � � � �� � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � �� � � � � � � � � � � � � � � � � � � � � � � � � ! �" � � � � � � � � � � � � � � � � � � � � � � � � �� � � � � � � � � � � � � � � � � � � � � � � !# � � � � � � $ � � � � � � � � � � � � � � � � � � � � � � � � � � � �� � � � � � � � � � � � � � � � � � � � � � � � �� � � � � � � � � � � � � � � % � � � � � � � � � � � � � � � � �� � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � & �� � � � � � � � � � � � � � � � � � � � � ' ( � � � � � �� � � � � � � � � � � � � � � � � � � � � � � � � � � � �� � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � �� � � � � � � � � � � � � � � � � � & � � � � � � � � �� � � � � � � � � � � � � � � � � � � � � � � � � �) � � � � � � � � � � � � � � � � � � � � � � � � � � � % � � � � � � � � � � � � � � � � �� � � � � � � � � � � � � � � � � � * + , - . / 0 + . 1 2 3 4 5 6 7 8� � � � � � � � � � � � � � � � � � � � � � � � � � � �� � � � � � � � � � � � � � � � � � � � � � � �� � � � � � � � � � � � � � � � � � � � � � � � � � � �� � � � � � � �� � � � � � � � � � � � � � � � 9 : ; - < / = �> . - . / = ? � � � � � � � � � � � � � � � � � � � � �� � � � � � � � � � � � � � � � � � � � � � � � � � �� � � � � � � � � � @ � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � �� � � � � � � � � � � � � � � � � � � � � � � � � � � � � � �� � � � � � � � � � � � � � � � � � � � � � � � � � � � �� � � � � � � � � � � � � � � � � � � � � � � � � � � � � �� � � � � � � � �
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D � � � � � � � � � � � � � � � � � � � � � �� � � � � � � � � � � � � � � � � � � � E � � � �� � � � � � � � � � � � � � � � � � � �� � � � F � � � � � � � G � � � � � � � F � � � � � �� � � � � � � � � � � � � � � � � � � � � � G � ( � � �� � � � � � � � � � � � � � � � � � � � � � � � � � � � � �� � & � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � ( � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � �� � � � � � � � � � � � � � � � � � � � � � � & � � � � �� � � � � � � � � � � � � � � � � � � � � � � � � � � � �� � � � � �
Exercise of the Week
Lumbar Stabilization – Leg lifts
Difficulty: Moderate
(Consult your chiropractor before starting this or any other exercise.)
Start: Lie on back with arms out to
sides. Keeping legs straight, bend
hips to 90 degrees so bottom of
feet are pointing up toward
ceiling.
Exercise: Keeping spine steady,
lower both legs slowly toward
floor. As soon as you feel lower
back starting to arch, stop. Pause
for 1-2 counts, then bring legs
back to starting position. Perform
5-10 repetitions.
Exercise of the Week
Seated Twist
Difficulty: Easy
(Consult your chiropractor before doing this or any other exercise.)
Start: Seated on a chair.
Exercise: Keeping knees
pointing straight ahead, reach
around behind you, holding onto
armrest or backrest of chair to
maintain this twisted position.
Relax lower back, breathing
slowly and deeply. Hold for 30-60
seconds, and then return to
starting position. Switch sides,
and repeat 2X per side.
Erin Mills Optimum Health
Erin Mills Optimum Health3105 Glen Erin Drive, Suite 5, Mississauga ON L5L 1J3PH: 905.828-2014 www.erinmillshealth.com
The most common postural deviations are:
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How do I correct my posture?
AWARENESS H _ S a S R R P Q R T I Q R I a I K L _ I M R K L P N O P QM T R R T Q ^ I L M R S Q U T Q ^ \ k Y a I K h Q I N a I KS L P I K R I Y _ I M T R T I Q c J I L L P J R T R \ k Q M R P S UI Y Å _ K X X T Q ^ a I K L M O I K X U P L M b S J h Æ cT W S ^ T Q P M R S Q U T Q ^ S M T Y a I K S L P SÇ K S L R P L H T Q J O R S X X P L \ i O P R O I L S J T J J K L V PN T X X b S X S Q J P I K R c S Q U a I K L J O P M R M O I K X UQ S R K L S X X a L T M P c R O P L P b a S X X I N T Q ^ R O PM O I K X U P L M R I ^ P Q R X a Y S X X b S J h T Q R I_ I M T R T I Q \ È P S U _ I M T R T I Q N T X X b P W I L PJ P Q R P L P U c R S h T Q ^ M R L P M M S Q U M R L S T Q I Y Y R O PS L P S N O P L P R O P O P S U W P P R M R O P M O I K X HU P L M \GET ADJUSTEDH N O P Q V P L R P b L S X M K b X K ` S R T I Q M S L P_ L P M P Q R T Q a I K L M _ T Q P c T R T M S X W I M RT W _ I M M T b X P R I W S T Q R S T Q S _ L I _ P L _ S R R P L QI Y M _ T Q S X J K L V P M \ Editor & writer: David Coyne
Writer: Dr. Christian Guenette, DC
Writer: Sandra Taylor
Design: Elena Zhukova
Graphics: Maria Camille Almiranez
Photos: Fred Goldstein