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I didn't know what topic to put this under! Does anyone have poor posture issues? HOw do you deal with that???
Blessings,
Jill
I didn't know what topic to put this under! Does anyone have poor posture issues? HOw do you deal with that???
Blessings,
Jill
One thing that I have read and heard repeatedly is that having a weaker musculature contributes to poor posture. I am in the process of strengthening the core muscles of my body (the trunk area) through physical therapy. It is helping me to stand more correctly and has greatly reduced my neck and head pain. I know that there is a lot of information out there about exercises you can do at home. I would checkout the NOF site. Additionally, weight bearing exercises will increase bone density.
Sunny
I read in "Stand Tall" by Morris Notelovitz that PT Vibeke Vala, a consultant to NOF says to align your hips and truck by taking a ddep breathe, tighten your pelvic floor muscles and pull in your stomach and lower abdomen. Try to do this when getting out od bed or moving from a sitting to a standing position. P 155,
Hello; May I suggest the following for getting in and out of bed. Sit on the edge of the bed. Support with arms (I usually use my elbows). Bend knees and bring legs on the bed. Getting out of bed, roll over to the side, use elbows or arms to support to lift up. Rolling over to the side of the bed and lifting up from the side puts the least amount of compression on the spine. We don't want to sit up straight in bed to get out of bed. Hope this helps. Sandi
Hello Jill, if it's possible, check in your area for a yoga therapist which is different from a yoga instructor. A yoga therapist will focus on your specific needs in relation to your health issues. A yoga therapist can work on poses that will help with posture; which basically is body alignment. A yoga therapist is preferable, but if not a therapist, you may find a good yoga instructor that has knowledge of bone loss that will be willing to work with you. If that's not possible right now, please check at your library for the following book: Posture Alignment by Paul D'Arezzo, M.D. There are one or two postural exercises that are forward bends that should not be done, but the majority of the exercises are basic. I always think it's a good idea to take a book with exercises and check with the doctor. We're all different in our bone loss and physical ability. We don't want to do any exercises that may cause us more harm than good. The book may also be found on amazon.com, but I'd try at the library first. Hope this helps. Sandi
I'm going to see about finding this book soon. I recently started using a Posture Pump! I am really excited about it helping my posture.
Appreciating the comments/suggestions!
Jill
What is a Posture Pump?
One's posture should - note the word "should" -- be maintained by one's musculature and skeletal system.
In proper alignment and with average to meduim muscle strength, this is not a terrible task.
(Just more work than many are willing to do)!
Poor postural habits -- over time --cause many chronic problems -- along with presenting a sloppy appearance, clothes not looking good, certainly not "putting one's best face' to the world.
Neck and back pain, shoulder aliments, as well as other joint ailments, muscle tightness and limited flexibility are consequences of long-term poor posture.
Here are the elements of what one might try for with good posture:
Standing tall -- eyes straight ahead and not peering over one's nose -- chin tucked in so one';s chin is not jutted out -- earlobe in vertical alignment with the tip of the shoulder -- jaws relaxed.
Chest raised as if to show off the Hope Diamond ( or medal of Honor) resting on one's beastbone. Shoulders will naturally roll back and further open up one's chest for better breathing.
Tighten tummy as if the nail the belly button to the backbone. Tighten buttocks and saddle area but not in an exaggerated manner.
Knees are relaxed and not locked. Fell some play in these joints as if one were redy to pounce, if need be.
Feet are pointed straight ahead with weight more on the outside of the feet than inside. Feel how the big toes help balance your weight on your feet.
Breathe in and out slowly and easily.
It is much harder to give up bad habits than take up good ones. Good posture makes our whole being much easier in the long run -- less strain, pain, less energy required, years taken off one's apparent age, all body systems functioning better.
Sorry! I'm just a old fire dog that rises to the bait of mention of posture.
Lucy Buckley PT
Lucy ! Thanks for this. I also do stretches inbetween doorways.. not near as often or as long as I need to, but it does feel good... you can look up Posture Pump on the web at www.posturepump.com I am only using the one that goes under the neck. I foresee this being a long process, but feel good about it. Tell me what you think please!
Jill
Oh My...Is this ever a topic for me.
As long as I can recall ....I've have been told...
scolded ......made fun of ...and even beaten
because ......Of this "SO CALLED" bad habit
of poor posture. I did grow up in a strict
German family.....Who couldn't admit that
I had spinal problems. That was VERBOTEN!
Now at my age I know better. Dear Lord!!
If I could have stood tall and straight ......don't you
think I would have given ALL my energy to do so???
Habit????? ie: Lazy???? ie: won't take care of yourself?
I must be a "slouch" a slaker or any other names
someone with a healthy spinal structure can come up
with.
Can't count the time I've spent in PT .....since my first
compression fracture.
I work hard on my little ranch in NM.......And will till the
day I die.............. If you can't yet tell
I'm offended at the term "HABIT" for poor posture.
Bless us all that struggle.
Karina
Ps Please excuse me if my English is not so correct.
It is not my first language.
Hi Karina,
Sorry to hear that you are struggling with physical therapy and posture. We all are trying the best we can to improve our situation. I saw that you had an interest in Vitamin D. Are you taking Fosamax, Actonel or Boniva?
Sunny
Hello Jill:
Clinically we have observed that posture has both a metal and physical cause and effect. To some degree the way you carry your body is learned. The good thing about that is it allows you to unlearn poor postural positions and learn more healthy ones. Watch a father and son or mother and daughter walk together sometime. You will be amazed at the similarity in their walking pattern.
Secondly, the way you carry your body also betrays your inner thoughts about yourself. Very shy people will tend to curve their chest in and drop their head. People who are more gregarious tend to throw their chest out and lift the head high. Posture can also be affected by mood. When a person is glum or unhappy he head drops and posture suffers as well.
So successful postural changes must come form both physical changes (flexibility, strength, balance) as well as attitudinal and body visualization changes. One very successful way to mentally improve your posture is to sit quietly in a comfortable chair. Close your eyes and try to see your body in your minds eye. Is your posture good? What do you see? Because the mind and brain control the muscles, improving your mental body image can have a dramatic impact on your physical body. A good mental exercise is to visualize the posture you want (if yours is not good). See your body exactly the way you want it to be. This visual exercise will stimulate the right neural mechanisms and compliment your physical changes.
Finally take stock of your mental state. Are you happy, optimistic about the future and thankful for your gifts or do your feel depressed, unhappy and victimized? The difference in these thought patterns will show-up in your physical body. Seek support from others or a professional who can help you improve your thought patterns.
Hope this helps,
Woody
Hello:
I am new to this group and just wanted to put in a couple of cents worth.
Two "exercises" I like that I do frequently during the day.
Stand, sit, and walk as if you were at least 2" taller than you think or have been told you are. Most of us do not stand up to our full, genetic endowment of body height anyway. Pretend you are taller. This helps trigger and strengthen your back postural muscles.
Stand with your feet pointed straight ahead, hip distance apart. Imagine you are standing on a slab of wet concrete. Take a breath in and, as you breathe out, press your feet into the wet concrete as if to make a mold of your feet in the floor. Hold for 2-3 seconds and relax. Repeat 2-3 times and frequently during the day. Feel the lift in your body as you press into the floor.
There may be a lot of other things you can do but these are an easy beginning.
Good Luck.
Sara Meeks
Another thought--I've had many people do this. Lie down on the floor at least once a day on the firmest surface you can tolerate. Bend hips and knees and "stand" feet on floor about hip distance apart. Use the smallest support under your head that you can. Turn your arms up and slightly away from your body. Lie there and breathe for 5-15 minutes.
There are also specific exercises that you can do to target postural muscles. They are in my book WALK TALL! or available through me or therapists who have taken my trainings. Simple isometric exercises that have a very profound effect.
Good body alignment is a life-long quest as posture depends upon so many things. Hope this helps.
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