Correct Posture

By Nurse Diane

I always shy away from having my picture taken.  I am usually the one taking pictures, so its easy to avoid the camera.  However I recently had a surprise birthday party, and not only were pictures being taken, but also videos!  After looking at these images, I could see my grandmother in me!  I looked like a hunched back old woman.

Nothing will help correct your posture more than seeing yourself in your natural position.  In fact, diabetes health.com suggest having a friend take posture pictures in this manner:

Have a friend take 3 pictures of you: from the front, back, and side.   Stand straight and tall when they take the picture, with what feels like good posture (No looking in a mirror to cheat!).  Print out the pictures, one to a sheet.   Next, put a dot between your feet on the front and back view, and on your ankle on the side view, and then fold each paper in half vertically, neatly at the dot.

FRONT & BACK VIEW: The two halves of your body should be the same.  If your head and/or torso is off to one side, or your arms are hanging differently (one hand is lower or further from the body than the other), your posture is not symmetrical.

SIDE VIEW: The line from your ankle should pass thru your shoulder and ear. If your head is way forward of that line, you may have a posture distortion called Forward Head Posture (FHP).

File your posture picture where you can find it.  Next year take another posture picture to note any changes.

They also suggest several posture correcting exercises such as:

All exercise is not created equal.  Exercising with poor posture can train you to stand and move poorly.  Yoga, Tai-Chi and Pilates are all great for building body awareness and control.  According to Dr. Weiniger, a smart way to exercise efficiently and get the most out of any workout is with a pre-exercise "Posture Break" to set your internal baseline.  Before taking a walk or hitting the gym Dr. Weiniger recommends these posture strengthening exercises:

STORK- Train yourself to stand tall while building good posture by balancing on one foot.  First, stand tall with your best posture, and then keep straight as you lift your thigh so your knee is at hip height.  Keep standing tall for 30 seconds on each side, focusing on keeping your body well aligned.

WALLSTAND-  Back up to a wall so your heels, buttocks, shoulders and head all lightly touch the wall while you keep everything level, relaxed and aligned-- and take 3 slow breaths, feeling your body's best posture.  Note: If you feel any areas of stress, get your posture checked by a professional.

This is Correct Your Posture Month. If you have back pain,  neck soreness, or other posture problems--- or want to find out how strengthening your posture can improve sports performance (i.e. golf, tennis, baseball) and wellness -- help is available.  Consult a Certified Posture Exercise Professional, chiropractor, physical therapist or massage therapist trained to assess posture and teach individualized exercise routines for pain management and wellness.

(All images from Google) 

This Week, May 23rd, on Keeping it Simple ...

Greeting fellow KISBYTO readers and it’s that time again to highlight was on our agenda to share with you this coming week.  The month of May is winding down, but there are still a couple important health-related topics.

• Mental Health –Did you know that 1 in 4 adults struggle with a treatable mental health condition each year?  If not dealt with properly, the stresses of everyday life can build up to a point that drains your ability to rest, have energy, be productive, concentrate, have relationships, and enjoy life.

• Better Sleep – How many of us have frequent difficulties getting a good night’s rest?  I for one do, and I retired over a year ago. We will share some of the latest information on helping you get a better sleep and more frequently.
• National Missing and Exploited Children – Can you imagine having one of your children missing?  It is every parent’s nightmare, yet every day, more children disappear without a trace.
• Blood Pressure -   Blood pressure is the pressure exerted by the circulating blood against the blood vessels and far too many of us have high blood pressure/hypertension.
• Sun Screen Day – How often do we see the commercials on TV or hear them on the radio station about ensuring you protect your skin and apply sun screen lotion or spray. Last week while aboard the cruise ship, there were several reminder broadcast, yet you could see many forks you simply ignored those warning and look like a lobster.
• Hamburger Day – Our first long, holiday weekend of the summer is coming up and folks are already getting ready for the big cook-outs, BBQs, special sauces being mixed as they cook their favorite, special meals to start the summer off on the right foot. Yummy!
• Correct posture – We all know better, but how often do you find yourself hunched over your computer keyboard, typing away, moving that mouse, and jotting down notes.  Most of us are guilty – our backs send those little messages to the brain, ‘hey dummy, listen up…”.  And that is just one example.

 A big thanks to all who visited us last week, we sincerely appreciate you taking time to see us and hope you continue coming back - and please spread the word!