The evolution of unique postural exercises to improve your quality of life
The following 4 stretches can reduce daily muscle tension, help with your posture and improve energy throughout the day:
Stretch #1 The Lunge Stretch
Stretch #2 The Hamstring Stretch
Stretch #3 The Figure 4 Stretch
Stretch #4 The Pectoral Minor Stretch
Hold each stretch for 30 seconds and repeat to both sides 3 times. If time does not allow for you to do all stretches then break them up throughout the day. I personally find doing this works better for me. If you have any type of unusual pain on the stretches stop immediately and contact your healthcare professional for advice.
To learn more about our Posture Program please visit the following link http://injoylife.ca/12-weeks-to-better-posture-program/
In-Joy Life Chiropractic and Laser Care #301 2099 152nd St. South Surrey BC V4A 4N7 604-535-7373 www.injoylife.ca
Top 5 Tips For A Successful Workout
1. If You’re Just Starting A Workout Routine, Start Small.
“Consistence really is key when you’re starting out. Try doing easy things consistently and that will build confidence in yourself to do more. Setting micro goals that are obtainable gives you confidence and shows you are capable of doing something they didn’t realize you could do.”
2. Set An Achievable Workout Goal That’s Within Your Control.
“Setting action or progress goals as opposed to outcome goals keeps peoples’ expectations in check. I try to set goals for clients that are in their control. For example, doing a workout three times a week is something obtainable. I also like to create a workout environment that’s fun, where people leave feeling better, so they have a positive association with working out.”
3. If You Want To See Faster Results, Give A Fitness Coach A Try.
“When coaching you can push people further than they would normally go, so having a coach to guide you will improve your results.”
4. If You’re Working Out To Lose Weight, Focus On Your Nutrition Too.
“When it comes to weight loss, 80% comes down to the food that you’re eating. When dealing with a situation where someone needs to lose a lot of weight, I focus on nutrition exclusively at first. I want to get a client on their feet but not to hurt themselves or tax their bodies. So no rigorous routines, just small steps towards being more active. I measure the progress and create simple goals, like walking around the block, and then ramp it up with small, measurable, and obtainable benchmarks. Most of the time, once we address nutrition clients will begin to feel better, so we can ramp up exercise.”
5. Remember: Seeing Results From Your Workouts Take Time.
“I see a lot of clients respond to measurable workouts where they can see immediate improvements. You can see your body responding to a workout in weeks, but body composition takes longer to change.”
Need Help With Your Workout Routine?
Call us Today 604-535-7373 South Surrey, BC
Personal Trainer and Posture Specialist
May is National Posture Month. There are many components involved when it comes to your posture. Today I want to focus on the importance of your core when it comes to posture. When you hear the word “Core” what do you immediately think of? Let me guess, your abs. Core tends to be more of a catch phrase and actually refers to much more than just your abdominal muscles. Your core includes everything besides your arms and legs. It is incorporated in almost every movement of the human body. Your core is designed to act as an isometric or dynamic stabilizer for movement, transfer force from one extremity to another, or initiate movement itself. If you have a weak “core” it can also lead to bad posture.
I want to focus on the abdominal muscles and their role in your posture. The abdominal muscle group is composed of three muscles: the rectus abdominis, the abdominal oblique and the transverse abdominis. The rectus abdominis flexes the spine on the pelvis and aids in anterior support for the pelvis. The abdominal oblique rotates and laterally flexes the spine on the pelvis. The transversus abdominis aids in rotational support of the pelvis.
What happens when there’s a weakness? Anterior abdominal weakness causes chronic instability of the pelvis due to abnormal pelvic rotation and movement. Shortening of the rectus abdominis can increase thoracic kyphosis and cause the head to be carried anteriorly. This most often leads to decreased cervical and thoracic rotation and causes pain and discomfort in the region of the cervical and thoracic spine. If the transversus abdominis is weak, the abdomen relaxes at 70 degrees of lumbar flexion.
So what does all this mean for you? Weak abdominals = poor posture! You want to strengthen your abdominals to help with proper posture, and that will also lead to less pain!
Book your appointment with Jen to get your abdominals tested to see if they are strong and if you’re properly engaging them!
Need Help With Strengthening A Weak Core?
Call us Today 604-535-7373 South Surrey, BC
Personal Trainer and Posture Specilaist
If you want to improve your posture then these daily exercise are must to incorporate into your exercise routine or daily health habits.
- WALL SLIDE: Stand in a semi-squat position with your back, shoulders, head and the back of your arms and hands in contact with a wall. Start with your arms in a 90/90 position and slowly raise them straight above your head. The key here is to never lose contact of your arms against the wall. Repeat 8 to 10 times.
- WALL SQUATS: Starting position for the wall squat is upper and lower back in contact with the wall and legs triangulated and secured away from the wall. Slowly squat down until your knees are at an 90 degree angle. Hold this position for 1 min. then slowly return to the start position. Repeat 10 to 15 times.
- BIRD DOG: Start this exercise on your hands an knees. Slowly and at the same time lift your opposite arm and leg so they are positioned straight up and out, slightly higher then the torso. Return to the hands and knees position and repeat to the other side. Perform 12-15 times on each side.
- BACK EXTENSIONS ON BALL: Position your mid torso on a large exercise ball. With your arms straight to the side and thumbs up lift your upper torso off the ball by using your lower back and mid back muscles. Hold at the top for 5 seconds and then return to a relaxed position. Repeat 10 to 12 times.
- PLANK: Prop yourself up on your elbows in a 90 degree angle and directly below your shoulder joints. Lift your body up so you are balancing on your toes. Hold for 1 min and repeat 3-5 times.
IF YOU KNOW SOMEONE WHO COULD USE BETTER POSTURE AND MAYBE SUFFERING FROM WORK RELATED POSTURAL FATIGUE, PLEASE REFER THEM THIS MONTH TO OUR CLINIC FOR A COMPLETE BRAIN BASED POSTURAL EXAMINATION AND POSTURAL RETRAINING.
Time and time again I ask patients if they are doing there daily home exercises I prescribed. Of course I get the coy look that says it all… “Well I would have but I don’t have enough time in the day to take care of myself.”
Daily stretching of the muscles around your spine and skeletal structure are essential to maintaining healthy joints. If you can integrate stretching as a routine habit then it can not only speed up the process of daily stretching but insure less stress to your spine and nervous system (the ultimate goal).
I try to have my patients equate the daily stretching habit to brushing their teeth. if you can find a specific time during the day and do it routinely then it automatically becomes part of your habitual make-up.
So why not stretch in the shower? Not only do you have the added benefit of the hot water to lengthen and sooth the muscles but for most of us, its a habit we perform daily.
To learn more on shower exercises click here
IF YOU KNOW SOMEONE WHO COULD USE BETTER POSTURE AND MAYBE SUFFERING FROM WORK RELATED POSTURAL FATIGUE, PLEASE REFER THEM TO OUR CLINIC FOR A COMPLETE BRAIN BASED POSTURAL EXAMINATION AND POSTURAL RETRAINING.
We use our feet every day, whether it be running, walking, or even standing. They’re always working, but do we treat them like all our other muscles? Do we actively try strengthening them? Stretching them? Or resting them? Our feet play an important role in our posture, and can either make or break it.
Pronation is a natural movement of the foot. Your could be a normal pronator, underpronator (supination), or an overpronator. There are many muscles involved that help control pronation, three of which are not even located in your feet! The Tibialis Posterior is located deep in your calf and is responsible for controlling your heel bone. The Gluteus Maximus (“Glutes”) helps to control pronation by limiting the amount of motion given by the hip. The Abdominal Obliques help prevent excessive pronation by stabilizing your pelvis. When there is a weakness in any of these muscles it’s going to lead to a breakdown in pronation.
We should be stretching and strengthening our feet every day! Strengthening both our feet and the above mentioned muscles are going to help give our arches the love they need. A simple tool for stretching your feet: golf ball! Rolling your feet out on a golf ball every day helps to release the muscles. Give this a try and feel the difference instantly!
~ Jen Ceresino ~
Want to know if you have weaknesses in these muscles and what you can do to help strengthen them to give your arches some love? Book your appointment with Jen today for Muscle Testing and some tips to help strengthen them!