THE POSTURE SOLUTION

KEVIN CHRISTIE D.C.

HEALTH-FIT CORPORATE WELLNESS

LOSS OF CURVATURE

• Decrease Range of Motion

• Decrease Strength

• Muscle Imbalances

• Increase Chance of Injury

• Increase Disc Pressure

• NEUTRAL SPINE IS EXPONENTIALLY STRONGER

UPPER CROSSED SYNDROME• Upper Body Muscle Imbalance

• Tight Chest

• Tight Posterior Neck Muscles

• Weak Mid-Back

• Weak Deep Anterior Neck Muscles

• Forward Head Syndrome

• How much does your head weigh?

• Basic Physics

• Other Related Pain Syndromes

• Shoulder Pain

• Mid-Back Pain

• Breathing Dysfunction

COMMON UPPER BACK CONDITIONS

• Thoracic Outlet Syndrome

• Mid-Back Pain

• Rib-Subluxations

• Stiffness

• Postural Syndromes

• Scoliosis

THE BOWLING BALL ANALOGY

• Your head weighs about 10-12 pounds

• Basic Physics shows the further an object is

from the center of gravity, it weighs more

• If you have forward head posture, You will

increase the weight of your head Over your

shoulders and cause more strain On the neck.

“TEXT NECK”

COMMON NECK CONDITIONS

• Headaches/Migraines

• Arm Radicular Symptoms

• Muscular Pain

• Trigger Points

• Vertebral Segmental Dysfunction

• Wry Neck/Torticollis

• Fibromyalgia

LOWER CROSSED SYNDROME

• Lower Body Muscle Imbalance

• Tight Hip Flexors

• Tight Low Back

• Weak Abdominals

• Weak Glutes

• Related Pain Syndromes

• Low Back Pain

• Mid Back Pain

• Hip Pain

• Lower Extremity Pain Syndromes

COMMON LOW BACK CONDITIONS

• Mechanical Low Back Pain

• Disc Related Pain: Disc Herniation vs Disc Bulge

• Sciatica

• Piriformis Syndrome

• Myofascial (Muscular Pain)

• Facet Syndrome

• Fibromyalgia

• Spinal Stenosis

6-PART CORRECTIVE STRATEGY

• Proper Workstation Set-Up

• Body Positioning Awareness

• Improved Posture

• Corrective Exercises

• Micro-Breaks

• Education Training

STERNUM UP

• Sternum Up- Keeping the sternum up

automatically sets the body into good

posture and maintains:

• Neutral Spine: Maintaining good spinal

alignment decreases the stress placed

on the spine and discs.

• Hip Hinging: Bending at the hips, and not

the low back, decreases the stress placed

on the low back and increases strength &

power.

THE ABDOMINAL BRACE

• Abdominal Bracing- When all of your core muscles work

together, a "Super Stiffness" occurs, and all 3 layers of the

abdominal wall are activated to protect and stabilize the

spine and discs.

• Without bending forward, contract the abdominal muscles

(like you are about the get punched in your gut - feel them

tighten with one hand) and the buttock muscles (as if you are

holding in a bowel movement).

• You will feel the lower back muscles contract (with the

other hand) when you contract your abs and buttocks.

SLEEPING POSITIONS

• Do not sleep on your

stomach

• Side and Back

sleeping positions

preferred

• Neck Alignment

• Pillow Options

THE MICRO-BREAK

CHIN RETRACTIONS

• Place your finger on the front of your chin.

• Then draw your chin away from your finger as

you pull it in.

• This is basically a nodding movement with your

head as if saying `yes' without dropping your

head or looking down.

• You should feel a gentle pull in the back of your

neck as this stretches tight muscles there.

• Repetitions: 2 to 3 slowly. Hold: Pause for a

second or two when the chin is in. Frequency:

Every 20 to 30 min when

sitting for extended periods of time.

BREUGGER’S POSTURAL RESET

• Position your body at the edge of a chair, feet pointed

outward.

• Your weight should be on your legs and your abdomen

should be relaxed. Tilt your pelvis forward, lift your

sternum, arch your back, tuck your chin and drop your

arms.

• Move your hands apart from each other while

simultaneously rotating your palms out, straightening your

arms, and pinching your shoulder blades together as your

hands backward.

• Take a few deep-cleansing breaths. Hold this stretch for

several seconds, return to the start position and repeat 3-

6 times, twice per day or as directed.

• Alternately, this exercise may be performed standing.

POSTERIOR NECK STRETCHES

• Stretch 1: Upper Trapezius

• Rotate head to the left, reach over with right

hand and lightly stretch towards your right.

Perform on both sides

• Stretch 2: Levator Scapulae

• Look down towards your right

shoulder/chest

• Reach right hand over to left side of head

and lightly stretch.

• Perform on both sides

• 3 sets of 20 second holds for both stretches

CHEST/SHOULDER STRETCH

• 2 Different types of chest/shoulder stretches

available

• Perform 3 sets and hold each set for 20 seconds

MID-BACK MOBILITY

• Lay on your right side and have your arms

straight out.

• Take your left leg and bend it by flexing your

hip.

• Rotate your torso and try to reach the ground

on the other side of your body.

• Make sure to maintain your left knee contacted

to the ground.

• Repeat on other side.

• Perform 2-3 sets of 8-12 reps based on quality

of movement.

THE WALL ANGEL

• Stand against wall, with

back flat against the wall

• Feet about a foot away

from the wall

• Without arching your low

back slide the arms all the

way up and all the way

down the wall without

losing your posture

• Perform 3 sets of 8

repetitions

THE CROSS CRAWL

• Perform 2-3 Sets

• 6-12 repetitions

• Perform on each side

THE GLUTE BRIDGE

• 2-3 Sets

• 8-12 Repetitions

THE STANDING BACK EXTENSION

• 1 Set

• 10 Second Hold

• 2-4 Repetitions

HIP FLEXOR STRETCH

• Begin standing in a “lunge” position with one leg back until a stretch is felt in your hip.

• Lunge forward to increase the stretch in your hip. Hold this position for two or three seconds and return to neutral.

• Slowly lunge forward 10 times, each time increasing the stretch.

• Perform 10 additional repetitions of increased stretch by rotating your body away from your back leg.

• Perform a final set of 10 repetitions of increased stretch by raising your arm on the same side and rotating your body away while performing lunges.

THE FRONT PLANK

• 1-3 Sets

• 30 second to 2 minute holds based on proper form

ANY QUESTIONS?