Maintaining Good Posture and Muscle Health

Talking About Posture Is A Difficult Position To Be In

So, Let Me Introduce Myself Paul Doney

Chiropractor Educator
Anatomy & Physiology of

Yoga for Yoga Synergy

Practitioner
A Body of Work, Neutral Bay Natural Fertility and Health

Solutions, Bondi Junction

This Will Be Easy for You

Sit back and relax

confident in the knowledge that I am not going to ask you to do anything too difficult for you.

http://www.yogasynergy.com

Why Posture?
Poor posture at work is a

major cause of back pain, workplace stress and repetitive strain injury, resulting in lost time, reduced productivity, poor employee health, low morale, and higher costs.

http://www.mensfitnessmagazine.co.uk/fitn ess/fittips/2220/15_back_pain_tips.html

Stress

Poor Workplace Ergonomics

Poor Postural Role Models

Mood/ Emotion

Attitude/ Self-Image

Poor Posture

Unbalanced & Excessive Muscle Activity

Poor Biomechanics

Poor Biomechanics

Pressure on Joints, Nerves & Blood Vessels

Reduced Blood Flow & Lymphatic Drainage

Muscle Spasm

Pain

Muscle Spasm

Muscle Shortening and Fibrosis

Long Term Postural Change

Mechanical Damage to Joints and Nerves

Chronic Pain & Dysfunction

Stooped Posture
A stooped posture with

permanent changes in the shape of the vertebra and muscles of the body can be the end result of poor postural habits when we are younger.

How Do You Know When Youve Let Things Slip (and need to ask for help)?
Constantly tired Headaches

Sore neck and

shoulders Back pain Carpel Tunnel Syndrome Dowagers Hump

http://www.yogasynergy.com

You Know Good Posture When You See It

How often do you

look in the mirror? Or objectively at one another?

But What is Good Posture?

Posture is the position in which you hold your body

upright against gravity while standing, sitting or lying down.

Good posture involves training your body to stand,

walk, sit and lie in positions where the least strain is placed on supporting muscles and ligaments during movement or weight-bearing activities.

And Why Does It Matter?

Nachemson A The Lumber Spine - An Orthopedic Challenge, Spine 1:59 - 71, March 1976

Sometimes the Most Obvious Things Escape Us

We have to step back,

look up and SEE what is right before us.

Postural Assessment

http://www.cascadewellnessclinic.co m/q-and-a/01q-a/qa0108.shtml

Types of Posture You Will See

Aspects of Posture
Posture is a

position combined with a mood or attitude.

What is this

attitude?

Aspects of Posture
Or this attitude?

Simpson Philosophy
Marges tireless optimism

hits exactly the right note (in a Simpsonesque kind of way).

Our attitudes and

emotions are reflected in our posture but we can CHOOSE to be different.

Extremes
The boss may want you

to show this sort of attitude.

Extremes
And you may think the

boss has this sort of attitude.

Extremes
Your kids probably

think this is a cool posture

Advertising has a lot to

answer for when it comes to our idea of what is normal or desirable.

Extremes

If your children (or

you) keep playing on the computer theyll probably end up with this sort of posture.

Clever Greeks
The ancient Greek physician Hippocrates observed that children who developed a hunchback deformity in the upper spine tended to become adults with deformed chests, hoarseness of the voice, lung diseases, and breathlessness, whereas children who developed the deformity in the lower half of the spine tended to develop intestinal and kidney disorders, and varicose veins of the legs.
http://users.chariot.net.au/~posture/

Biomechanics
GOOD POSTURE
Keeps bones and joints in the correct alignment so

that muscles are being used properly. Helps decrease the abnormal wearing of joint surfaces that could result in arthritis. Decreases the stress on the ligaments holding the joints of the spine together. Prevents the spine from becoming fixed in abnormal positions.

Biomechanics
GOOD POSTURE
Prevents fatigue because muscles are being used more

efficiently, allowing the body to use less energy. Prevents strain or overuse problems. Prevents backache and muscular pain. Contributes to a good appearance

Forward Head Posture

A very common

posture amongst those who study, use computers or work at a desk (ie. most of us).

B A L A N C E
29

Forward Head Posture

Associated with pain

in:
The jaw Neck Upper back Lower back Knees Feet

Structural Integration

Forward Head Posture

Normal weight of the head

on the neck vertebra is approx. 4.5 kg.

Moving the head forward 7.6

(7.6 cm)

cm. increases the forces on the vertebra to 13.6 kg (ie 3x).

This leads to pain and
(4.5 kg) (13.6 kg)

degeneration.

Forward Head Posture

Also places uneven

tension on muscles of the jaw producing:

Malocclusion
Pain Clenching Grinding

Dental Nightmares

Say Aaaaaaah

Speaking of Dental Nightmares

I dont think this guys

problems were caused by poor posture. He does have a very happy smile though (which is a facial posture!)
Sorry couldnt help

putting that one in.

Working Flat Out is Not Good For Your Body

Sometimes we get home from a day at the office and we

just collapse. Maybe you feel like this all the time. So what do we do about it?

http://www.yogasynergy.com

Perfect Posture

Imagery
Think of a straight line passing

through your body from ceiling to floor (your ears, shoulders, hips, knees, and ankles should be even and line up vertically).

http://health.msn.com/centers/backpain/arti clepage.aspx?cp-documentid=100127826

Imagery
Now imagine that a

strong cord attached to the top of your breastbone is pulling your chest and rib cage upward, making you taller. Try to hold your pelvis level dont allow the lower back to sway.
Audrey Hepburn (Posture Queen of the Universe)

Imagery
Think of stretching your

head toward the ceiling, increasing the space between your rib cage and pelvis. Picture yourself as a ballerina or ice skater rather than a soldier at attention.

Chin Tuck
Sit comfortably in a chair with

your feet flat on the floor. Keep your shoulders relaxed and down. Hold your head upright. Pull your chin in toward your neck; hold that position for a count of five; and then relax. Repeat 10 times. To help guide your head, you can gently apply pressure to your chin with two fingers.

http://health.msn.com/centers/backpain/article page.aspx?cp-documentid=100127826

Shoulder Blade Squeeze

Sit up straight in a

chair with your hands resting on your thighs. Keep your shoulders down and your chin level. Slowly draw your shoulders back and squeeze your shoulder blades together. Hold for a count of five; relax. Repeat three or four times.

Abdominal Pull-In
Stand or sit. Inhale;

then exhale slowly to a count of five, pulling your lower abdominal muscles up and in, as if moving your belly button toward your backbone. Relax and breathe normally. Repeat a few times.

Upper-Body Stretch
Stand facing a corner with your

arms raised, hands flat against the walls, elbows at shoulder height. Place one foot ahead of the other. Bending your forward knee, exhale as you lean your body toward the corner. Keep your back straight and your chest and head up. You should feel a nice stretch across your chest. Hold this position for 2030 seconds. Relax.
http://health.msn.com/centers/backpain/artic lepage.aspx?cp-documentid=100127826

Arm-Across-Chest Stretch
Raise your right arm to

shoulder level in front of you and bend the arm at the elbow, keeping the forearm parallel to the floor. Grasp the right elbow with your left hand and gently pull it across your chest so that you feel a stretch in the upper arm and shoulder on the right side. Hold for 20 seconds; relax both arms. Repeat to the other side. Repeat three times on each side.

Chair Posture
A hunched-over position

reverses some of the spines natural curves. To realign them, sit upright as far back in your chair as possible, keep your feet flat on the floor, and your chin parallel to the floor. Relax your shoulders, and be aware of the curve in your lower back. You can use a rolled towel to help maintain the normal lumbar curve.

http://health.msn.com/centers/backpain/articl epage.aspx?cp-documentid=100127826

1. 2. 3. 4. 5. 6.

7. 8.
9. 10.

Seat back Lumbar support Height adjust Tilt adjust Feet flat on floor Clear room for movement under desk Elbows @ 90 -100o Wrists straight and relaxed Monitor position Space to rest the wrists
www.lancs.ac.uk/depts/ safety/section.13/app_7.htm

Kneeling Chairs
These are a good option

for SOME situations. Drawbacks:

Cumbersome Can put too much pressure

on knees for some people

http://www.kneelsit.com/pain.html

Workstation Set-Up

Bad Posture Habits

Slouching with the shoulders

hunched forward. Carrying something heavy on one side of the body (shoulder bag, child, etc). Cradling a phone receiver between the neck and shoulder.
http://www.yogasynergy.com

Bad Posture Habits

Wearing high-heeled shoes or

clothes that are too tight. Keeping the head held too high or looking down too much. Sleeping with a mattress or pillow that doesn't provide proper support, or in a position that compromises posture.
http://www.yogasynergy.com

Things you can do to Help Yourself

Participate in a variety of sports

Yoga , Pilates or Tai Chi Feldenkrais or Alexander Technique

Sternal Breath (see handout)

Dancing Singing training
http://www.yogasynergy.com

Muscles
No! Not that type. Muscles of respiration!

The Diaphragm

Basic Abdominal Breathing

3D View of Diaphragm

Accessory Muscles of Respiration

Which is the Most Commonly Abused and Posturally Misused Group of Muscles in Westerners?

Clue: Its a trick question

Answer: The Pelvic Floor

The Pelvic Floor

A cone-shaped

group of muscles that line the floor of the pelvis. Dysfunction can cause fecal or urinary incontinence.

Nerves and Blood Vessels

Nerves and blood

vessels pass under and through the muscles of the pelvic floor and can be damaged by prolonged or excessive forces.

Toilet Training is a Postural Disaster

Western seated toilets do

not permit the muscles of the pelvic floor to relax fully during defecation or urination. This necessitates increased pressures to void and acts as a repetitive strain injury for nerves in the area.

Squatting
Squatting is a natural

posture for defecation (and urination in women). But its a hard sell getting Westerners to accept that their toilet habits are causing them significant harm. Taboo.

Summary
The benefits of Good

Posture

No pain Jaw and teeth Sleep Headaches Increased energy Better looks Reduced stress