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DrPosture®’s mission is to implement the ManubriumLift® as a household term, and make the world a healthier place.
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. 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. "We all know how to operate and maintain many sophisticated mechanical devices, yet we don’t look after our most important one - our body. I often see people who don’t know how to perform proper standing, sitting or sleeping positions. When I position a patient in a proper standing or sitting position, the most common reaction I get is that it is easy to do, feels good and is almost effortless." DrPosture® 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 the “To Do List’ above and download more simple exercises that can transform your life. Here’s to your good posture!
The Manubrium is a bone situated at the top of the sternum. If you run one finger down the front of your neck to the bottom of your neck, you will end up at the top of the manubrium bone (the episternal notch). That was the hardest part, now all you have to do is lift it!This is a simple and practical way to immediately improve your posture. Try it as you read this. Just lift that bone straight upwards (don’t overdo it) and feel how much less strain is on your neck muscles, how your chest opens up and you can breathe more easily! You can do this anywhere, anytime and it works instantly. It is best to use ‘triggers’ to remind you to maintain the lift, such as drinking water, brushing teeth, sitting down, standing up etc. The more you do the ManubriumLift®, the longer you will be able to hold it. Here are just some of the benefits of maintaining the ManubriumLift®: Your head and neck will shift back to rest over your shoulders. It will decrease the hump at your upper back. Relieve stress of the muscles in your neck and upper back. Reduce the pressure on joints in the front of your neck and chest. Your chest will lift up. Increase your lung capacity. Decrease the pressure on your abdominal organs. The top part of your lower back will lift and shift forward. It will relieve stress on your lower back. Decrease pain. Increase productivity. You’ll look taller and thinner. You’ll look smarter, more confident and secure in yourself. It will help you age more successfully and add to your quality of life. Imagine gaining all that with a simple movement that anyone can learn in seconds! The reason why the ManubriumLift® is more effective than other methods and much easier to perform is that lifting your manubrium moves your head, chest and lower back into their correct positions SIMULTANEOUSLY. If you just move one region of your body (say, your head) irrespective of the other regions, it’s uncomfortable. Try it. That’s why it was hard to follow Mother’s orders to stand up straight! Using the ThoracicPillow® is a fantastic way to reset the posture in the mornings. It reverses most common postural faults. Click here to learn more about the ThoracicPillow®.
It is never too late to start stretching. Unfortunately, as we age, we tend to grow stiffer, less limber and less flexible, which can cause muscle tension, joint pain, coordination problems, and a variety of other ailments. Therefore, everyone needs to stretch on a daily basis, even if their goal for the future is merely to stay as flexible as they are today. By maintaining a simple daily stretching routine, we can preserve or increase the flexibility of our muscles in the future. Why should you stretch? A good stretching routine will help relax both your body and your mind; it will help decrease muscle tension, increase your level of coordination and range of motion, reduce joint pain, muscle cramps and decrease the chance of injury. When should you stretch? Anytime is a good time to stretch. However, it is best to do a general stretch routine in both the morning and evening. Specific stretches pertaining to a particular area of your body should be performed before and after any physical activity. For example,stretch your neck, shoulders, arms and hands while you are working on your computer. By performing these simple stretches while working on the computer, your muscles will not stiffen up and become tight as a result of the continuous muscle contraction involved in typing, using the mouse, etc. Specific stretches should not, however,replace your general, twice a day, stretch routine How should you stretch? Before stretching, warm up briefly (i.e. jumping in place).
It’s something we rarely think about. Posture is the unconscious position assumed by our body in response to gravity. It can be influenced by the genes we inherit, and by the way we use our body during regular activities such as standing, sitting and sleeping. Improving our posture is the simplest way to improve all our body’s functions, from breathing to digestion, hormone production and even our immune system. Most of us were told to sit and stand up straight as children. It seemed much easier to slouch than to stay up straight, didn’t it? Here’s some news: it doesn’t have to be hard to change the way you use your body. Forward Head Carriage is an Epidemic Our modern day life places our bodies under different kinds of stresses and demands than nature intended. Sitting in classrooms, on the lounge watching TV, and at computers for long periods are just some of the ways we start to develop a forward head carriage and slouch. It’s a proven fact: “Every inch of forward head posture can increase the weight of the head on the spine by an additional 10 pounds.” Kapandji, Physiology of Joints, Vol 3. When our body weight is not rested squarely over our skeleton, we put strain on the muscles of our neck and lower back. Apart from chronic fatigue, this can cause pain and premature ageing. In order to offset the forward head carriage, our upper backs become rounded and our lower backs sway backward. (This means we look shorter and rounder). What’s worse is that our bones and discs become compressed, the nerves that run through the spine are affected, and eventually our bodies don’t work the way they should. Some more important research to back this up: “90% of the stimulation and nutrition to the brain is generated by the movement of the spine” Dr. Roger Sperry, (Nobel Prize recipient for brain research) Dr. Sperry demonstrated that 90% of the energy output of the brain is used in relating our posture to gravity. Only 10% has to do with thinking, healing and metabolism! So, do you want to enjoy better health, improve your appearance and age well? Read on for some simple ways you can regain great posture. Using the ThoracicPillow® is a fantastic way to re-set your posture in the mornings! Reverses most common postural faults. Please click here to learn more about the ThoracicPillow®.
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. DrPosture® 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. Here’s to your good posture! Healthier sleeping habits on a better-designed pillow may reduce neck, head and back ache, pinched nerves, arm and shoulder pain, insomnia and mental fatigue. It’s that simple!