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These exercises are designed to strengthen, stretch and tone postural para-spinal muscles. They should not be painful. If you have difficulty performing them please check with your health care professional. Position: Lay on your back and place a roll or towel below your lowest rib (above your pelvic bone), and another placed under your neck, snug against your shoulders. Keep knees bent and feet flat on the floor. 1. Lower/Mid Back: Grasp the right knee with both hands, and then pull that knee toward your chest as far as it will go. Repeat with your left knee. Repeat ten times with each leg. 2. Lower/Mid Back Part 2: Turn your head as far as possible to the left. At the same time, turn your knees and legs as far as possible to the right. Repeat to the opposite side. Do ten repetitions on each side. 3. Sit-up: Raise your upper body approximately ten centimeters off the floor while exhaling, then lower your upper body back to the floor. Motion should be smooth. Do not lift with your head, and use rolls or towels to support your neck and lower back if necessary. 4. Neck/Upper Back: Place rolls or rolled towels under your neck, lower back and knees. Press your head and neck back against the rolls for two seconds, relax and repeat ten times. 5. Neck/Upper Back Part 2 Press your head and neck back against the rolls or rolled towels. Then turn (rotate) your head to the right as far as it will go, hold for two seconds, relax and repeat to the left. Do ten repetitions on each side. 6. Neck/Upper Back Part 3: Press your head and neck back against the rolls or rolled towels. Then laterally bend your neck (bring ear to shoulder) to the right as far as it will go, hold for two seconds, relax and repeat to the left.
Stretching promotes normal metabolic activity of the inter-vertebral discs, muscles and ligaments. It should be done in a smooth, controlled manner and should never be painful. If you do experience any pain, please consult your health care professional. These stretches should be done at least twice each day (first thing in the morning and last thing in the evening before bed). You will also benefit from stretching throughout the day whenever you feel your muscles stiffen. Ten repetitions to each side are suggested for each stretch. 1. Spinal Rotations: Sitting upright, slowly twist your spine as far as it will go (look over your shoulder) to both sides. 2. Spinal Extension/Flex: Sitting upright, place hands on knees. Slowly pull head back as pelvis is tilted forward, then bend your head forward as your pelvis tips backwards. 3. Spinal Lateral Bending: Sitting upright, bend fully to one side and then to the other (bring your ear towards your shoulder as far as you can). Spinal Molding This exercise enhances spinal curves and prepares you and your spine for a restful sleep, following your evening stretches. Lay on a neck and back roll for 10 minutes before sleeping. Place neck roll under your neck, pressed against your shoulders. Place lower back roll below your rib cage and above your pelvis. You can add a bolster under your knees for added comfort (skip this exercise if you are using the ThoracicPillow®).
Core exercises strengthen your core muscles, mostly muscles of your back and abdomen. Strong core muscles will support good posture and make physical activities easier. General instructions for the following exercises: Beginners should perform the following exercises with their body nearly in a vertical position (leaning on a tall counter). As you become stronger, set your body closer to a horizontal position (doing the exercises against a lower stable surface until you are strong enough to do the exercises on the floor). Be sure to breathe freely and deeply during each exercise. When holding a position, align your head and neck with your back, keep your body straight, steady and firm. Hold each position for 10 seconds, and then repeat the exercises five times. Please note: you may find it more comfortable to lean on your elbows instead of your hands. 1. Back Core: Place your hands on the surface you use for this exercise. Your stomach should be facing up. Keep a right angle between your arms and the front back of your chest. 2. Front Core: Place your hands on the surface you use for this exercise. Your stomach should be facing down. Keep a right angle between your arms and chest. 3. Side Core: You may want to use your free hand to hold on to an object in front of you (a chair), as this exercise will challenge your stability. Left side down, place your left hand on a stable surface; keep a right angle between your left arm and the left side of your chest. Rest your right arm along the side of your body. Then repeat the exercise with the opposite side.
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Healthier standing, sitting and sleeping habits will certainly reduce neck, head and back ache, pinched nerves, arm and shoulder pain, insomnia and mental fatigue. It’s that simple! Sleep Correctly Do you wake up in the morning feeling stiff and tired and looking a little wrinkled? We spend one third of our life sleeping, so it’s in our best interests to do it right. Sleeping on your back is by far the best sleeping position. Using a good quality, low profile pillow supports the natural forward curve of the neck and keeps your spine in natural alignment. Sleeping on your back will not put pressure and stress on your shoulders and hips and will not wrinkle your face (in fact, gravity will smooth the lines on your face overnight!). It is a good idea to place a bolster under your knees to relax your lower back. Sleeping on your side is the second best sleeping position, as long as you use proper neck support to keep your spine straight. It is a good idea to place a bolster or a pillow between your knees to relax your hips and lower back. Please note that sleeping on your side will put pressure on the hip and shoulder you sleep on, and could eventually lead to pain and early degeneration. m-man-2.gifDrPosture® recommends that you avoid sleeping on your stomach, as this position places stress your back and neck due to sustained head rotation for several hours through the night. Over time, it may promote early spinal degeneration. Now that you know what to do, it’s all up to you. Consider our “To Do List’ above and download our simple exercises that can transform your life. Here’s to your good posture!
Healthier standing, sitting and sleeping habits will certainly reduce neck, head and back ache, pinched nerves, arm and shoulder pain, insomnia and mental fatigue. It’s that simple! Sit Correctly When resting your back against a car seat, in front of the television, at your desk or at school, remember to perform the ManubriumLift®. Make sure your buttocks touch the back of your chair, as that will help to shift your head back over your shoulders. A lumbar roll can be used to help you maintain the normal curves in your back. Bend your knees at a right angle (use a foot rest or stool if necessary). Keep your feet flat on the floor and try not to cross your legs. When sitting forward while eating, at your computer or when writing, it is good to tip your seat down slightly at the front if possible, or use a sacral block (chair wedge) to prevent your pelvis from tipping back, which causes slouching. "Blocking" your pelvis will make it easier and more comfortable to maintain an upright position. Now that you know what to do, it’s all up to you. Consider our “To Do List’ above and download our simple exercises that can transform your life. Here’s to your good posture!
Healthier standing, sitting and sleeping habits will certainly reduce neck, head and back ache, pinched nerves, arm and shoulder pain, insomnia and mental fatigue. It’s that simple! Stand Correctly Here’s one way to stand correctly: make sure you are constantly aware of the position of your head, neck, shoulders, chest, upper back, stomach, lower back, pelvis and all the other parts of your body.Or you can do it the easy way: focus on one bone only and do the ManubriumLift®! Please make sure you read, understand and implement the ManubriumLift® instructions above. When standing for long periods of time, you may want to occasionally rest one foot on a stool and take breaks to move around. Now that you know what to do, it’s all up to you. Consider our “To Do List’ and download our simple exercises that can transform your life. Here’s to your good posture!
The results of this study suggest that forward head postures during computer-based work may contribute to some disturbance in the balance of healthy adults. These results could be applied to education programs regarding correct postures when working at a computer for extended periods of time.
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