Back Clinic Posture Team. Posture is the position in which an individual holds their body upright against gravity while standing, sitting, or lying down. A proper posture visually reflects an individual’s health, ensuring the joints and muscles, as well as other structures of the body, are working properly. Throughout a collection of articles, Dr. Alex Jimenez identifies the most common effects of improper posture as he specifies the recommended actions an individual should take to improve their stance as well as enhance their overall health and wellness. Sitting or standing incorrectly can happen unconsciously, but recognizing the issue and correcting it can ultimately help many individuals develop healthier lifestyles. For more information, please feel free to contact us at (915) 850-0900 or text to call Dr. Jimenez personally at (915) 850-0900.
Be honest, you don’t know how your car works, do you? And despite spending most of the working day lashed to a QWERTY, if someone asked you how update their modem, you wouldn’t where to start (or what the modem even is).
And that’s fine. Other people do that stuff so you don’t have to. But the same can’t be said for your workout. You need to be okay with the specifics – do you honestly know what that dead lift is doing to your muscles? Or more importantly, the damage you could be doing to yourself if you’re getting it wrong.
Thankfully, experts are on hand. We’ve enlisted the help of Tim Walker, founder London’s Evolve Fitness to settle the form debate on five key exercises, once and for all.
First up, a pre-lift check list.
Breathing. Oxygen creates energy in the muscles, so don’t hold your breath.
Technical understanding. Understand which muscles you are about to engage, know the movement you’re about to make, and be deliberate with that movement.
Mental participation. Make sure you’re in the moment, and don’t think about what’s next. Connect your mind to your muscles, and aim for a full range of motion.
Load selection. Challenge yourself, but be realistic, your body will thank you in the long run. Go too heavy and you’ll fail to get a range of motion, too light and you won’t stimulate the muscle enough force growth.
1.Bicep Curls
The most common mistake: “Leaning back during the curl and bringing your elbows forward (rather than keeping them at your side).”
The damage it might be doing: You can incur bicep tendon injuries (tears, impingements and dislocations etc.) but the main reason you need to get your form right is so that the exercise actually has an effect. “Leaning too far backwards means that you’re not putting enough pressure on the bicep – you’re using your weight as momentum during the curl, rather than lifting only with the bicep muscles. And by lifting your elbows forwards, you’re shifting the focus of the exercise away from the bicep (you’ll be lifting with your shoulders and using the momentum from your body again), thus you won’t get the development you want.
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How to fix it: “Focus on holding your posture more tightly; pull your shoulder blades back and down, and lift your chest up, lean forward slightly and keep your weight in your heels. Contract your abs at all times, too. To keep your elbow position, focus on keeping your elbows in line with your ears, and be forceful with that contraction in your abs when pulling the weight up.”
2. Bench Press
The most common mistake: “Elbow position. Most people have their elbows in line with their shoulders. It’s hampering your progress because it doesn’t target the chest. You’re looking for synergistic movement in the chest, shoulders and triceps.”
The damage it might be doing: The most common injuries are a Glenoid Labrum tear (front of upper arm), rotator cuff tears and shoulder impingement syndrome. Bench pressing is the kind of exercise that you want to keep increasing in weight, because the feeling of nailing that new three-rep max is unbeatable. But it only takes one lift with poor form for something to go wrong, so always think ‘form first, weight second’.
How you should be doing it: “I often ask my clients to lower their arms 20/25 degrees, so they are just above the nipple, and I always find it useful to keep my knuckles pointing to the ceiling, and my wrists straight.”
3. Deadlift
The most common mistake: “Rounding of the back, rather than keeping a natural arch.”
The damage it might be doing: “A slipped disc in the lower back is the main danger here.” You can also incur sprains and strains (different things), but if there’s any sharp pain at any point, you should stop.
How to fix it: “Try locking the upper body posture by keeping the chest high and arms long (aka fully extended, not bent). Keep your weight into your heels (make sure they don’t leave the ground, and you’re not feeling your full weight in your toes) concentrate on pressing through the legs and keep your core area strong by engaging your stomach muscles.”
4. Squat
The most common mistake: “For squats, there are several: bending forward too much, not squatting deep enough and allowing the knees to turn inwards.”
The damage it might be doing: “That mistake is damaging your body/hampering your progress because� Bending forward too much will put too much pressure on your back, and lead to the same kind of damage as an incorrect deadlift. If you’re not going deep enough you won’t be engaging the hamstrings and glutes as much as you could; if you’re aiming to build the muscles and boost metabolism you’ll be missing the mark. If you allow the knees to turn inwards you’re risking damage to the ligaments such as ACL.”
How to fix it: “For bending forward; this is commonly due to a general tightness in the chest and lats (latissimus dorsi muscles) and/or hip flexors, which is very common among office workers who spend a lot of time sitting. Fix it by stretching these muscles more regularly. For those not going deep enough, you need to man-up and understand the principles if fight-or-flight. Most people fear that when they go down deeper they won’t get back up, but you need to attack the movement with confidence and good technique. The worst that can happen is that the safety catches will stop the bar and you crawl out. For the knees, the best thing is to engage your brain. Think about what you are doing and what your knees are doing, you want your them to be in line with your second and third toes at all times.”
5. Single Arm Rows
The most common mistake: Rounding of the back, rotating too much as you pull the weight, and failing to achieve a full range of motion, i.e. not pulling the weight all the way into the body.
The damage it might be doing: “Rounding the back isn’t particularly dangerous, but it’ll prevent the most optimal development of your back. Over rotation when pulling the weight will mean you’re not working the back muscles as well as you could be, hampering your strength development. The same goes for not having a full range of motion; if you’re not pulling the weight all the way into your body, you’re not getting a full contraction of the muscles, which means you won’t be adequately stimulating them.”
How to fix it: “Stick your butt out and check your position in a mirror – your upper back should be flat, with a gentle/natural arch in your lower back. For over rotation, by more rigid in both your thinking and your positioning. When you hold the position more forcefully you will engage your abs and obliques better. This is one of my favourite back exercises – when done properly – it works and engages your core as well as the back.”
Tim Walker is the founder of Evolve Fitness,13-15 Bouverie Street, London, EC4Y 8DP
Does your child slouch? Maybe it�s due to a too-big backpack, or from a too-low computer. In some cases, slouching is a tall kid�s adaptation to life with shorter friends.
Nearly every mother has said �Stand up straight!� And while good posture will help the child �look better� and appear more confident, there are plenty of physical reasons why it�s a good habit to encourage.
Why bad posture is bad
Sitting and standing in a slouched position puts undue pressure on points in the body that can lead to health problems over time. Improper posture can place strain on muscles, ligaments, joints and bones in the child�s back. When this happens while the child is growing, the result can be abnormal positioning and growth of the spine. There can be higher risk of arthritis in adult years.
Why good posture is good
Good posture helps back muscles relax, which aligns joints and bones in the spine. With this, there is less risk of arthritis and bone degeneration in later years. Good posture also reduces backaches, fatigue and other pains. Good posture is a good habit that has rewards throughout life.
What exactly is good posture?
Straight is the keyword. In a chair, the child�s back should be straight with shoulders back. The spine should be a natural S position, with buttocks back in the chair.
Standing, the child�s back should be straight with shoulders back. Chin should be up. The rest of the body falls into a straight alignment. Hips and feet should evenly support the child�s weight.
How you can improve your child�s posture?
Harping on bad posture won�t work well with kids (or anyone). The best ploy is to be a good role model. First, show them how to sit and stand properly. Make sure you follow your own advice. Give gentle reminders when you see bad posture at home. But also give praise for good posture.
For many people (including kids) the slouching develops as the day wears on. This is especially true at the computer desk. A child-sized chair can make it easier for a child to sit properly. Encourage your child to take frequent breaks. Stretching helps to relieve tired muscles.
Physical activity will strengthen back muscles and improve posture over time. Kids will be able to hold good posture longer as their back muscles develop strength.
Good posture is harder for some kids
Kids with certain health problems have a tougher time with posture. Weight gain and weak back muscles make it harder to sit or stand straight.
In some cases, kids may benefit from physical therapy programs designed to strengthen their backs and shoulders. In rare cases, the child may have a spine condition that requires a back brace or surgery.
If your child has back pain and has difficulty standing straight and upright, schedule an appointment with a pediatrician. To connect with one of our pediatricians visit us online at StVincentSWIN.org/4DOC or call today 812-485-4DOC.
Dr. Alex Jimenez takes a look at new concepts on posture and sitting. �Fact: Sitting is the new smoking. �It is highly destructive to the body on many levels. �Here are some good choices that may assist in reducing postural issues as a result of prolonged sitting.
15 Best Active Sitting Chairs For Better Posture, Productivity And | Source: hobbr.com
Best Office Chair For Posture Home Design Ideas | Source: drgulas.com
Thousands of Americans work in jobs that afford them the privilege of sitting for the majority of the day. But being on your rear all day comes with some health concerns.
Unsurprisingly, the best way to counteract these issues is to get up and move � as frequently and for as long as you can. When you do have to be in your seat, however, good posture is key to preventing the sore muscles, strained eyes, and poor circulation that frequently accompany a desk job.
According to the Cleveland Clinic, which is considered one of the world’s top hospitals, there’s an easy way to find a healthy sitting position. It involves four basic steps that, assuming you’re reading this on a tablet, phone, or computer screen, you can try right now:
Finding a Healthy Sitting Posture
First, sit at the end of your chair (that’s right, don’t rely on your backrest). Let your body go into a slouching position. Now, try to sit up straight, accentuating the curve of your back as much as possible. Hold this position for a few seconds. Next, release the position a little bit � Cleveland specifies that you shouldn’t move more than about 10 degrees. This should be your sitting position!
Now that you’ve got it, make sure the rest of your body is in the proper alignment to ensure you’re not cutting off your circulation or straining any other joints. Make sure your body weight is evenly distributed across your seat. Then, check your knee position. They should be bent at roughly a right angle, uncrossed, with your feet flat on the floor.
If you’re in an office, you can adjust your chair height and desk so that you sit fairly close to your screen. Your elbows and arms should rest either on your desk or your chair’s armrests, and your shoulders should be relaxed. If you’re on a rolling chair, you should avoid twisting at the waist and pivot your whole body instead, the Clinic adds.
Doing this every day will help protect your joints, ligaments, bones, and muscles, and can also help you feel more energized throughout the day, since your muscles are being used more efficiently.
The scope of our information is limited to chiropractic and spinal injuries and conditions. To discuss options on the subject matter, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .
Additional Topics: Preventing Spinal Degeneration
As we age, it’s natural for the spine, as well as the other complex structures of the spine, to begin degenerating. Without the proper care, however, the overall health and wellness of the spine can develop complications, such as degenerative disc disease, among others, which could potentially lead to back pain and other painful symptoms. Chiropractic care is a common alternative treatment option utilized to maintain and improve spine health.
Doctor of Chiropractic, Dr. Alexander Jimenez shares some insights about a pain free workday.
#1. Use�Healthy Posture & Movement Patterns
Considering all the emphasis on how little or much we should sit or stand at work, there is almost no discussion of technique in standing and sitting. Inferior technique slumpsitting, archsitting, parking weight is used by many people so on, and poorly on joints.
As long as this is actually true, any place is going to stack up badly in the research�we are starting to see it for standing and �ve seen this for sitting. Sitting has been much maligned as �the new smoking�; and now standing as a replacement is being demonstrated to cause increased hospitalization due to varicose veins, atherosclerosis that is increased, etc. A good starting point is stretchsitting, to start the journey back to a pain free workday. Stretchsitting is simple, safe, comfy, and therapeutic.
Work with flannel, a towel, or a Stretchsit pillow so it contacts you at mid-back, below the shoulder blades.
Scoot your bottom all the way back in the seat.
Lean forwards from the hips, like a mini crunch is being done by you, and tip your ribcage forward.
Push downwards on the armrests/side bars/seat pan of your chair to get a soft stretch in your lower back.
Keeping the stretch, lean back out of your hips and adhere your mid back on to the Stretchsit pillow/towel.
Relax completely, letting the Stretchsit pillow and come from the mini crunch /towel keep you in traction that is light.
Roll each shoulder back and rest your hands close into your own body.
Angle your chin down slightly, letting the back of your neck be long.
(a) Lean forward from the hips, and tilt your ribcage forward, like you are doing a mini-�crunch. (b) Push downwards on the armrests/side bars/seat pan of your chair to get a gentle stretch in your lower back. (c) Keeping the stretch, lean back from your hips and stick your mid-�back on to the Stretch-sit cushion/towel.
(a) Come out of the mini�crunch and relax completely, letting the Stretchsit cushion/towel keep you in mild traction. (b) Roll each shoulder back and rest your hands close into your body.
Angle your chin down slightly, letting the back of your neck be long.
#2. Vary�Your Baseline Posture
No matter how good your bearing, your body still needs a variety of places. Sitting and standing are the most practical positions for most occupations (example computer occupations)�I recommend switching between them every 20- 30 minutes. If other positions and motions are practical for doing your job (eg, walking when speaking on the phone), that�s an excellent bonus�the more baseline stances and movements, the better. (one sitting against backrest, one stack sitting, standing in a desk, and walking with telephone)
Sitting against the backrest.
Stack sitting
Standing at a desk.
Walking while talking on a cell phone.
#3. Supplement With Rest, Exercise, Movement During & Outside The Workday
Use your breaks in the workday along with your time away from work to supplement your special service line spots. Do you need rest? Exertion? Stretching? Strengthening your abdominal muscles?… There are countless tissues and muscles within your body that have needs just like you are served by a diet that is diverse well, a movement regimen that is varied will also.
#4. Use Well – Designed Tools & Furniture
Experiment and learn with what constitutes furniture that is healthy this is an investment in the way you’ll be spending about half your waking life.
Posture is position of the body while standing, sitting or lying down. Good posture, also referred to as neutral spine, has many health benefits, including the avoidance of injury back pain. Chiropractic can help improve and maintain posture.
Why is Posture Important
Appearance benefits with good posture are obvious, but there are many less-obvious health benefits you should know. Good posture can:
Maintain correct alignment of bones and joints
Reduce stress on ligaments, minimizing risk of injury
Prevent muscle strain, overuse and pain
Conserve energy as muscles are used more efficiently
Decrease abnormal joint wear
Research has shown that poor postures may increase feelings of depression, affect your digestive tract and influence confidence and stress levels.
Signs You have Poor Posture
There are many indicators of poor posture, but some of the more common are hunched shoulders, rounded shoulders, rounded upper back, forward head carriage and arched lower back. Another indicator is back pain. Unsure if you have good posture? Talk to your chiropractor or schedule an appointment for a spinal examination.
Factors That Contribute To Poor Posture
There are several common factors linked to poor posture:
Stress
Obesity
Pregnancy
Weak postural muscles
Abnormally tight muscles
High-heeled shoes
How To Maintain Or Correct Posture
The first step is awareness! Bring your attention to your posture as you sit, stand or lie down. If you�re sitting, keep both feet on the floor or a footrest, don�t cross your legs and use low-back support. While standing, keep your knees slightly bent, relax your arms and pull your shoulders back. When lying down it�s critical to choose the right mattress and pillow, and avoid sleeping on your stomach.
Importance Of Chiropractic Care &�Therapies
Your chiropractor can help you to maintain and correct your posture through chiropractic adjustments, exercises and recommendations on proper positions during different activities.
There’s so much to love about a strong midsection � most importantly, it’s essential for a healthy body.
Fact: strengthening the core helps improve posture, prevent everyday injury, and combat chronic back pain, which is all too common if you sit at a desk all day.
Keep in mind that this isn’t a beginner workout. “If you feel your back or hip flexors too much while doing these exercises, it’s an indication that your abs aren’t strong enough to perform them,” he said. In that scenario, you can always reduce the amount of reps, modify the moves, or opt for a more beginner-friendly workout.
The workout: Run through the five-move circuit for a total of three times. Do your best to minimise breaks between each move.
Double Leg Lifts
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Lay flat on the ground with your legs extended straight up toward the ceiling. Place your hands underneath the back of your head. For added stability, Austin recommends laying your arms out to your side, allowing the palms to grip the floor much like you would in a push-up position.
Pressing your lower back into the ground, slowly lower both legs down toward the floor, then slowly raise them back up. If this is too difficult, lower them as much as you can, or lower one leg at a time.
Complete 10 to 15 reps.
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Hip Dips
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Begin in a side elbow plank on your right side with straight legs and your feet stacked.
Inhale and lower your pelvis to the floor, so your right hip hovers just off the floor. Exhale and press up through your right waist to lift your pelvis and return to side plank. Pull your right shoulder blade down your back to stabilize your shoulder.
Repeat for a total of 10 to 15 reps to complete a set, then switch sides.
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V Crunch
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Lying on your back, lift your legs and arms up so they are extended toward the ceiling. Lift your upper back off the floor, reaching your hands toward your feet.
Lower your legs toward the floor while reaching your arms overhead, keeping your shoulders off the mat and your lower back pressed into the ground.
Repeat the crunch motion to complete one rep.
Complete 15 reps.
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Alternating Two-Point Plank
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Start in a plank position with your hands directly under your shoulders and your feet in line with your hips. Lift your left leg off the ground so your heel is even with your pelvis.
Keeping your torso steady, reach your right arm forward. Really brace through your abs by pulling your navel to your spine. Hold this position for about three seconds.
Return to plank, then switch sides, lifting your right leg off the ground and reaching your left arm forward. Hold for three seconds and return to plank. This is one rep.
Complete 8 to 10 reps.
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Bicycle Crunches
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Lie flat on the floor with your lower back pressed to the ground (pull your abs down to also target your deep abs).
Put your hands behind your head.
Bring your knees in toward your chest and lift your shoulder blades off the ground, but be sure not to pull on your neck.
Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow toward the left knee. Make sure your rib cage is moving and not just your elbows.
Switch sides and do the same motion on the other side to complete one rep (and to create the “peddling” motion).
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