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Exercise of the Week Lumbar stabilization (stage 3) Difficulty: Moderate (Consult your chiropractor before starting this or any other exercise.) Start: On hands and knees. Be aware of position of spine – start with a neutral spine or a flat back. Engage inner abdominal muscles by bringing belly button inward. Exercise: Keeping spine steady, reach one arm over head, elbow straight, with thumb pointing up to ceiling. Then, extend opposite leg out behind until knee is straight. Try to hold arm and leg at same height, preferably in line with spine. Balance and hold for 10-15 seconds. Switch arm/leg, balance and hold for 10-15 seconds. Perform 3-5 sets of this exercise per side. Issue 3, March 2012 TM TM Why Is Posture So Important? Presented by: Exercise of the Week Lumbar Stabilization – Leg lifts Difficulty: Moderate (Consult your chiropractor before starting this or any other exercise.) Start: Lie on back with arms out to sides. Keeping legs straight, bend hips to 90 degrees so bottom of feet are pointing up toward ceiling. Exercise: Keeping spine steady, lower both legs slowly toward floor. As soon as you feel lower back starting to arch, stop. Pause for 1-2 counts, then bring legs back to starting position. Perform 5-10 repetitions. Exercise of the Week Seated Twist Difficulty: Easy (Consult your chiropractor before doing this or any other exercise.) Start: Seated on a chair. Exercise: Keeping knees pointing straight ahead, reach around behind you, holding onto armrest or backrest of chair to maintain this twisted position. Relax lower back, breathing slowly and deeply. Hold for 30-60 seconds, and then return to starting position. Switch sides, and repeat 2X per side. Erin Mills Optimum Health Erin Mills Optimum Health 3105 Glen Erin Drive, Suite 5, Mississauga ON L5L 1J3 PH: 905.828-2014 www.erinmillshealth.com

Why Is Posture So Important?

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Exercise of the Week

Lumbar stabilization (stage 3)

Difficulty: Moderate

(Consult your chiropractor before starting this or any other exercise.)

Start: On hands and knees. Be

aware of position of spine – start

with a neutral spine or a flat back.

Engage inner abdominal muscles

by bringing belly button inward.

Exercise: Keeping spine steady,

reach one arm over head, elbow

straight, with thumb pointing up

to ceiling. Then, extend opposite

leg out behind until knee is

straight. Try to hold arm and leg

at same height, preferably in line

with spine. Balance and hold for

10-15 seconds. Switch arm/leg,

balance and hold for 10-15

seconds. Perform 3-5 sets of this

exercise per side.

Issue 3, March 2012

� � � � � � � � � � �

TMTM

Why Is Posture So Important?

Presented by:� � � � � � � � � � � � � � � � � � � � � � � � � �� � � � � � � � � � � � � � � � � � � � � � � � � � � � � �� � � � � � � � � � � � � � � � � � � � � � � � �� � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � �� � � � � � � � � � � � � � � � � � � � � � � � � ! �" � � � � � � � � � � � � � � � � � � � � � � � � �� � � � � � � � � � � � � � � � � � � � � � � !# � � � � � � $ � � � � � � � � � � � � � � � � � � � � � � � � � � � �� � � � � � � � � � � � � � � � � � � � � � � � �� � � � � � � � � � � � � � � % � � � � � � � � � � � � � � � � �� � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � & �� � � � � � � � � � � � � � � � � � � � � ' ( � � � � � �� � � � � � � � � � � � � � � � � � � � � � � � � � � � �� � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � �� � � � � � � � � � � � � � � � � � & � � � � � � � � �� � � � � � � � � � � � � � � � � � � � � � � � � �) � � � � � � � � � � � � � � � � � � � � � � � � � � � % � � � � � � � � � � � � � � � � �� � � � � � � � � � � � � � � � � � * + , - . / 0 + . 1 2 3 4 5 6 7 8� � � � � � � � � � � � � � � � � � � � � � � � � � � �� � � � � � � � � � � � � � � � � � � � � � � �� � � � � � � � � � � � � � � � � � � � � � � � � � � �� � � � � � � �� � � � � � � � � � � � � � � � 9 : ; - < / = �> . - . / = ? � � � � � � � � � � � � � � � � � � � � �� � � � � � � � � � � � � � � � � � � � � � � � � � �� � � � � � � � � � @ � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � �� � � � � � � � � � � � � � � � � � � � � � � � � � � � � � �� � � � � � � � � � � � � � � � � � � � � � � � � � � � �� � � � � � � � � � � � � � � � � � � � � � � � � � � � � �� � � � � � � � �

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Exercise of the Week

Lumbar Stabilization – Leg lifts

Difficulty: Moderate

(Consult your chiropractor before starting this or any other exercise.)

Start: Lie on back with arms out to

sides. Keeping legs straight, bend

hips to 90 degrees so bottom of

feet are pointing up toward

ceiling.

Exercise: Keeping spine steady,

lower both legs slowly toward

floor. As soon as you feel lower

back starting to arch, stop. Pause

for 1-2 counts, then bring legs

back to starting position. Perform

5-10 repetitions.

Exercise of the Week

Seated Twist

Difficulty: Easy

(Consult your chiropractor before doing this or any other exercise.)

Start: Seated on a chair.

Exercise: Keeping knees

pointing straight ahead, reach

around behind you, holding onto

armrest or backrest of chair to

maintain this twisted position.

Relax lower back, breathing

slowly and deeply. Hold for 30-60

seconds, and then return to

starting position. Switch sides,

and repeat 2X per side.

Erin Mills Optimum Health

Erin Mills Optimum Health3105 Glen Erin Drive, Suite 5, Mississauga ON L5L 1J3PH: 905.828-2014 www.erinmillshealth.com

The most common postural deviations are:

FORWARD HEAD POSITIONH I J J K L M N O P Q R O P P S L T M Q I R J P Q R P L P UI V P L R O P W T U U X P I Y R O P M O I K X U P L Z Y L I W SM T U P H V T P N [ \ ] P J S K M P R O P N P T ^ O R I Y R O PS V P L S ^ P O P S U T M S _ _ L I ` T W S R P X a R O S R I Y SX S L ^ P b I N X T Q ^ b S X X c Y I L P V P L a T Q J O T RU L T Y R M Y I L N S L U L P X S R T V P R I a I K L M O I K X U P L cd e f W I L P N P T ^ O R T M P ` P L R P U K _ I Q R O PW K M J X P M c g I T Q R M S Q U X T ^ S W P Q R M I Y R O PQ P J h S Q U K _ _ P L b S J h c J S K M T Q ^ M R L S T Q T QR O P M P R T M M K P M \ i O T M I J J K L M W I M R J I W HW I Q X a N O P Q M T R R T Q ^ T Q Y L I Q R I Y S J I W H_ K R P L M J L P P Q I L R P X P V T M T I Q \ i I S V I T U T R cY T L M R _ I M T R T I Q R O P M J L P P Q S R R O P X P V P X I Ya I K L P a P M c _ L P Y P L S b X a U T L P J R X a T Q Y L I Q RI Y a I K \ j P J I Q U c b P M K L P a I K L P a P M T ^ O R T M^ I I U \ k Y T R T M _ I I L c a I K N T X X O S V P SR P Q U P Q J a R I X P S Q Y I L N S L U R I ^ P R J X I M P LR I R O P M J L P P Q \SLOUCHINGH I J J K L M N O P Q R O P K _ _ P L b S J h T MI V P L H J K L V P U S Q U R O P M O I K X U P L M L I K Q UY I L N S L U \ i O T M W S h P M S _ P L M I Q X I I h R T L P UI L U P g P J R P U c S Q U T M I Q P I Y R O P W I M RK Q S R R L S J R T V P _ I M R K L P M \ k R S X M I S X R P L M R O PJ K L V S R K L P M I Y R O P P Q R T L P M _ T Q P c M I T R T MR O P X P S M R U P M T L S b X P T Q R O S R L P M _ P J R R I I \l I M R K L S X W K M J X P M I Y R O P X I N P L b S J h S L P_ X S J P U K Q U P L S R L P W P Q U I K M X I S U c S Q UR O P T L I V P L H S J R T V S R T I Q S U U M R I R O P J I W H_ L P M M T V P Y I L J P M Y P X R b a R O P U T M J M S Q Ug I T Q R M I Y R O P X K W b S L M _ T Q P c T Q J L P S M T Q ^R O P X T h P X T O I I U R O S R R O P M P R T M M K P M N T X Xb P J I W P T L L T R S R P U S Q U m I L T Q Y X S W P U \n Q a S X R P L S R T I Q T Q R O P Q S R K L S X J K L V P M I YR O P M _ T Q P N T X X S X M I X P S U R I o p q r p s q t uv w s u w x t r y z { v | i O P M P S L P M _ P J T Y T J S L P S MI Y R O P M _ T Q P N O P L P I Q P V P L R P b L S U I P MQ I R W I V P _ L I _ P L X a L P X S R T V P R I S Q I R O P L \} O P Q R O T M O S _ _ P Q M c Q P L V P M R O S R P ` T R R O PM _ T Q P S R R O P X P V P X I Y R O P M K b X K ` S R T I Q J S Qb P J I W P T L L T R S R P U c S M N P X X S M R O P W K M J X P MS R R S J O P U R I R O P M P V P L R P b L S P \ k Y R O P M PS L P S M S L P Q I R S U g K M R P U b a a I K L J O T L I H_ L S J R I L c R O P Q Y K Q J R T I Q N T X X Q I R b PL P M R I L P U c X P S U T Q ^ R I J O L I Q T J S X X a R T ^ O RS Q U L P M R L T J R P U M P ^ W P Q R M \ ~ I Q ^ H R P L W cR O T M W S h P M T R Q P S L T W _ I M M T b X P R I W S T Q HR S T Q _ L I _ P L _ I M R K L P \

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1. Spinal Chart from

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How do I correct my posture?

AWARENESS H _ S a S R R P Q R T I Q R I a I K L _ I M R K L P N O P QM T R R T Q ^ I L M R S Q U T Q ^ \ k Y a I K h Q I N a I KS L P I K R I Y _ I M T R T I Q c J I L L P J R T R \ k Q M R P S UI Y Å _ K X X T Q ^ a I K L M O I K X U P L M b S J h Æ cT W S ^ T Q P M R S Q U T Q ^ S M T Y a I K S L P SÇ K S L R P L H T Q J O R S X X P L \ i O P R O I L S J T J J K L V PN T X X b S X S Q J P I K R c S Q U a I K L J O P M R M O I K X UQ S R K L S X X a L T M P c R O P L P b a S X X I N T Q ^ R O PM O I K X U P L M R I ^ P Q R X a Y S X X b S J h T Q R I_ I M T R T I Q \ È P S U _ I M T R T I Q N T X X b P W I L PJ P Q R P L P U c R S h T Q ^ M R L P M M S Q U M R L S T Q I Y Y R O PS L P S N O P L P R O P O P S U W P P R M R O P M O I K X HU P L M \GET ADJUSTEDH N O P Q V P L R P b L S X M K b X K ` S R T I Q M S L P_ L P M P Q R T Q a I K L M _ T Q P c T R T M S X W I M RT W _ I M M T b X P R I W S T Q R S T Q S _ L I _ P L _ S R R P L QI Y M _ T Q S X J K L V P M \ Editor & writer: David Coyne

Writer: Dr. Christian Guenette, DC

Writer: Sandra Taylor

Design: Elena Zhukova

Graphics: Maria Camille Almiranez

Photos: Fred Goldstein