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?

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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 U

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    Quote to InspireQuote to Inspire

    1. Spinal Chart from

    http://www.nlm.nih.gov/me

    dlineplus/ency/imagepages

    /19463.htm)

    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 Q

    M 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 K

    S 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 U

    I Y _ K X X T Q ^ a I K L M O I K X U P L M b S J h c

    T W S ^ T Q P M R S Q U T Q ^ S M T Y a I K S L P S

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    N 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 U

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    M 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 \ P S U _ I M T R T I Q N T X X b P W I L P

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    S 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 H

    U 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 R

    T 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 Q

    I 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