Category: postural correction

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Back & Neck Pain injury prevention physical therapy for neck and back postural correction

Check Out My New Toy: The Core X!

I attended a spine seminar in Los Angeles several weeks ago. Alex McKechnie, the Sports Performance Coach for the Los Angeles Lakers, gave a lecture on how he performs core stabilization using a device he invented, the Core X.

The Core X is a ingenious device made from two bungee cords attached to four velcro bands. These bands attach to your wrists and thighs, and the tension from the bands automatically causes your core area to fire and stabilize. In order to perform the exercises correctly, the body must resist torsion, load and shear forces.

Exercises can be performed in the functional position of standing, as well as on all fours, on your back and against a wall. Make sure to stay tuned, as I will be sharing exercises on how to use the system.

For more information regarding the Core X System, check out http://bit.ly/kuucFk and if you decide to purchase a product, tell them I sent you!

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pain relief physical therapy for neck and back pilates postural correction

3 Simple Mat Pilates Exercises to Strengthen Your Spine & Improve Your Posture

http://www.youtube.com/watch?v=bLzn4Y_U44w
If you need a challenge in your workout while improving your posture and strengthening your back muscles, you’ll want to throw these advanced Pilates mat exercises into the mix. These three exercises can be performed anywhere, and provide big benefits and efficiency that target a bunch of muscles all at once: core, back and neck extensors, scapular stabilizers, arms, shoulders, glutes, hamstrings and calves!

Here are the BIG 3:

1. Swimmer
Target Muscles: Postural muscles of the neck, upper and lower back, deltoids, hamstrings, glutes, calves
How To Do It: Lie on your stomach, with your arms and legs extended. Make sure your palms face in and your pull your shoulders away from your ears. Lift your right arm and left leg, then switch. Continue alternating arm and leg lifts for 30 seconds, twice, or 60 seconds once through.
2. Leg Pull Front
Target Muscles: Core, lats, triceps, glutes, hamstrings, calves, quadriceps
How To Do It: Get into plank position, making sure that your shoulders are over your wrists and navel is drawn in. Inhale and lift your right leg up. Exhale and shift your shoulders back and point your right foot. Inhale and shift your shoulders forward. Exhale and lower your right foot down. That’s one rep. Repeat on the left and do 5 reps on each side.
3. Leg Pull Bicycle
Target Muscles: All postural muscles, triceps, shoulders, core, glutes, hamstrings, calves
How To Do It: Get into a reverse plank position, making sure shoulders are over wrists. Lift your buttocks high in the air so that your body is in one straight line. Bend your right knee to your chest, extend the foot up to the ceiling, and then down. That’s 1 rep. Do 5, and repeat on the left side. Rest for 10 seconds and reverse the bicycle: Lift your leg to the ceiling, bend your knee to your chest and extend your foot out for 5 reps. Repeat on the other side.
Once you start doing these exercises consistently, in addition to getting strong, you’ll notice that your posture will improve and that you’ll starte getting compliments on your toned body! Have fun and if you need modifications, make sure to ask me. If you want to learn these exercises in person, or need help with designing a program that addresses your posture, make sure to send me an email here, or call me at (310) 463-4363!
Categories
pain relief physical therapy for neck and back pilates postural correction

These are a Few of My Favorite Posture Correctors

Here’s a list of my favorite posture correctors:

1. Awareness: Of course, this is by far the best solution.
2. For the low back: McKenzie rolls. It’s a cylindrical pillow with an elastic strap to hold it in place. The McKenzie roll is placed right above your waistline to help maintain your natural lumbar curve. It works great in the car, which never seem to have lumbar supports that are big enough. There are also inflatable lumbar supports for travel, too.
3. iPosture: This little gadget can attach to your skin or bra strap. It keeps you upright and vibrates if you are slouching.
4. Posture brace: This gizmo slips around your shoulders and criss-crosses in the back to get you into the habit of pulling your shoulders back.
5. Taping (shoulder and low by physical therapist to keep your back straight and pull your shoulders back. This is a short-term solution to bad posture. The tape acts as aid to remind your muscles to keep you upright.
6. Soft tissue and joint mobilization by physical therapist, addressing the important areas: Thoracic spine, pecs, paraspinals, hip flexors, psoas and hamstring muscles.
7. Foam rolling exercises: Bar none if you don’t have access to a massage therapist! This little piece of 3 foot foam/6-inch diameter will be the best $30 investment you could ever make for yourself. One of my clients says that she doens’t understand why everyone doesn’t have one because the exercises are so easy and they’ve helped eliminate her neck and shoulder pain.
8. Yoga and Pilates: Gets your core strong and tight areas flexible. Undoes the damage caused by prolonged sitting.

I’d love to hear what your favorite posture correctors are!

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ergonomics injury prevention pain relief physical therapy for neck and back postural correction

Ergonomics for Your Work Space…5 Tips For a Pain-Free Neck and Back

If you’ve been following my blog posts, you know I’ve been doing a series that discusses why proper posture is important to eliminate neck and back pain; how to sit in a chair and how to choose the proper chair while you work. Today I’m going to share five tips for creating a body-friendly work space.

1. Get an Adjustable and Supportive Chair: I discussed all the important points here. The chair should have proper adjustments for the legs, back and seat pan. Your feet should be planted flat on the floor. The knees and hips are positioned at 90 degrees. Elbows should rest at 90 degree angles. Make sure you have adequate lumbar support. Make sure the seat pan does not cut into the backs of your legs.

2. The Desk: In most cases, your desk will not be adjustable. This can be tricky, so you’re going to have to get creative and use common sense. You will have to work everything else (chair, monitor, accessories) around this element. Make sure your legs have enough room under the desk. You don’t want to bump your knees into the keyboard tray or desk drawers.

3. Position the Computer Monitor Correctly: This is HUGE. Many times, a badly placed monitor is the culprit of headaches and eye strain. Make sure you’re looking straight ahead at the monitor, and not turning your head to the side. If you need to, prop the monitor up on a few books.

4. The Phone: If you’re on the phone a lot, get a headset! It is too tempting to place that phone in the crook of your neck to take messages, or to do other things while you’re talking. I once worked with a telephone operator who used the phone in this manner, and her pain radiated from her neck, through her mid back, down to the low back and into her leg. She was definitely not a happy camper! If you must answer the phone the old-fashioned way, make sure you bring the phone receiver up to your head.

5. Arrange Your Accessories So They’re Easy to Reach: Repetitive reaching can cause excessive neck and and shoulder strain, as well as carpal tunnel injury, elbow tenditinis and shoulder strain. Place your most-used items, like your supply caddy, within easy reach. Make sure your mouse pad is close by, as well as placing your keyboard tray right above your lap. Place your phone close to the computer if you need to pick up the receiver.

Like these tips? I’d like to hear from you if you have any others! Simply enter your name and email, and I’ll get back to you!