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HOW TO FIX SNAPPING SCAPULA SYNDROME Snapping Scapula Syndrome is when there is a snapping, popping, clicking and/or grinding sensation (collectively known as “Crepitus”) in the area between the shoulder blade and spine.. The sound/sensation is generated as the shoulder blade rubs against the rib cage. (Ideally – the shoulder blade should glide smoothly on top of the rib cage without causing any sounds.) HOW TO FIX A TWISTED SPINE A twisted spine is where the torso is rotated towards one side.. It involves rotation of the lumbar and/or thoracic spine. This can lead to:. Symptoms (such as pain and tightness) occurring on one side of your body; One shoulder in a more forward position EXERCISES FOR A PINCHED NERVE IN THE NECK A pinched nerve in the neck is the compression of a nerve (usually by the disc and/or joint) in the cervical spine.. This can lead to pain on the side of neck that can refer neurological symptoms (see below) down the arm. (It is also referred to as a Cervical Radiculopathy.) BEST EXERCISES FOR HIP BURSITIS Place your affected hip in -30 or 0 or 30 degrees angle. (see above) Push the side of your foot into the wall as hard as you can. Maintain an intensity that you are comfortable with. (You might need to start at 10-20% of your maximum intensity and progress from here.) Hold for 11 BEST ERECTOR SPINAE STRETCHES FOR PAIN RELIEF The Erector Spinae is a group of muscles (Iliocostalis, Longissimus, Spinalis) that attach from the back of pelvis, torso and neck.. Disclaimer: The content presented on this blog post is not medical advice and should not be treated as such. It is not intended to be used as a substitute for professional advice, diagnosis or treatment. THE 8 CHARACTERISTICS OF A GOOD ERGONOMIC CHAIR b) Forearm is parallel with the floor. c) Elbow bent at ~90-100 degrees. The height will be dictated by the length of one’s torso and the length on the upper arm bone. 7. Mobility. If you need to move short distances around your workstation, getting a chair with a HOW TO GET RID OF A DOWAGER'S HUMP What is a Dowager’s hump? It is an enlarged prominence that is formed at the lower region of the neck. ( it’s a protruding bone at base of neck!) Disclaimer: This blog post is not intended to be used as a substitute for professional advice, diagnosis or treatment. The content provided is for informational purposes only. START HERE - POSTURE DIRECTFLARED RIBSARCHED BACKHOW TO FIX ROUNDED SHOULDERSABOUT MEHUNCHBACK POSTURE Here are a list of the most common postural problems. 1. Forward head posture. Check out this post: Forward head posture correction. 2. Rounded shoulders. Check out this post: How to fix Rounded shoulders. 3. Hunchback posture. BULGED DISC EXERCISES (LOWER BACK) Completely relax your legs and allow them to dangle. Let the weight of your legs pull on the lower back. Support your body using your hands only. Allow the toes to gently rest on the floor. Aim to feel a stretch in the lower back. Hold for 30 seconds. For more exercises to HOW TO FIX HUNCHBACK POSTURE Instructions: Assume the position as above. ( also known as the cobra pose) Keep your belly button in contact with the floor. Aim to feel a deep stretch in the abdominal region. To increase the stretch: As you take a deep breath in, let the abdominal region to expand. Hold for 30seconds. Repeat 3
HOW TO FIX SNAPPING SCAPULA SYNDROME Snapping Scapula Syndrome is when there is a snapping, popping, clicking and/or grinding sensation (collectively known as “Crepitus”) in the area between the shoulder blade and spine.. The sound/sensation is generated as the shoulder blade rubs against the rib cage. (Ideally – the shoulder blade should glide smoothly on top of the rib cage without causing any sounds.) HOW TO FIX A TWISTED SPINE A twisted spine is where the torso is rotated towards one side.. It involves rotation of the lumbar and/or thoracic spine. This can lead to:. Symptoms (such as pain and tightness) occurring on one side of your body; One shoulder in a more forward position EXERCISES FOR A PINCHED NERVE IN THE NECK A pinched nerve in the neck is the compression of a nerve (usually by the disc and/or joint) in the cervical spine.. This can lead to pain on the side of neck that can refer neurological symptoms (see below) down the arm. (It is also referred to as a Cervical Radiculopathy.) BEST EXERCISES FOR HIP BURSITIS Place your affected hip in -30 or 0 or 30 degrees angle. (see above) Push the side of your foot into the wall as hard as you can. Maintain an intensity that you are comfortable with. (You might need to start at 10-20% of your maximum intensity and progress from here.) Hold for 11 BEST ERECTOR SPINAE STRETCHES FOR PAIN RELIEF The Erector Spinae is a group of muscles (Iliocostalis, Longissimus, Spinalis) that attach from the back of pelvis, torso and neck.. Disclaimer: The content presented on this blog post is not medical advice and should not be treated as such. It is not intended to be used as a substitute for professional advice, diagnosis or treatment. THE 8 CHARACTERISTICS OF A GOOD ERGONOMIC CHAIR b) Forearm is parallel with the floor. c) Elbow bent at ~90-100 degrees. The height will be dictated by the length of one’s torso and the length on the upper arm bone. 7. Mobility. If you need to move short distances around your workstation, getting a chair with a HOW TO GET RID OF A DOWAGER'S HUMP What is a Dowager’s hump? It is an enlarged prominence that is formed at the lower region of the neck. ( it’s a protruding bone at base of neck!) Disclaimer: This blog post is not intended to be used as a substitute for professional advice, diagnosis or treatment. The content provided is for informational purposes only. HOW TO FIX A TWISTED SPINE A twisted spine is where the torso is rotated towards one side.. It involves rotation of the lumbar and/or thoracic spine. This can lead to:. Symptoms (such as pain and tightness) occurring on one side of your body; One shoulder in a more forward position EXERCISES FOR A CLICKING KNEE Whilst sitting, place your ankle on top of the other knee. Place one hand on top of the ankle and the other on the forefoot. Whilst anchoring the ankle joint down, pull the fore foot towards you. (Include the toes!) Aim to feel a stretch on the out side of the ankle/shin. Hold for 30 seconds. HOW TO FIX FLARED RIBS Overactive/tight muscles (such as the quadratus lumborum, paraspinal erectors and latissimuss dorsi) can cause an excessive arch in the lower back which results in a rib flare.. Hyperlordosis is associated with an anterior pelvic tilt.. c) Ineffective breathing The diaphragm is the primary muscle that is responsible for breathing. Ineffective breathing will result in the recruitment of HOW TO FIX FORWARD HEAD POSTURE (NERD NECK) Place your hand at the front of your chin and the other at the back of your head. Apply a force to the front of your chin as to gently glide the chin backwards. Whilst maintaining this pressure, proceed to pull your head forward/down. Aim to feel a stretch NECK STRENGTHENING EXERCISES Whilst sitting upright, look towards your armpit. Place your hand on the back of your head and apply a downward pressure towards the armpit direction. To increase the stretch, point your lower arm down to the floor to depress your shoulder. Aim to feel a SITTING POSTURE: 10 REASONS WHY YOUR PELVIS IS NOT IN THE The 10 reasons why you don’t position your pelvis properly (And exercises to fix it!) 1. A lack of understanding on how to position the pelvis. There are these pointy bones at the bottom of your pelvis called the ischial tuberosities ( let’s call them your Sit bones).. To place your pelvis in a neutral position, try to “Sit on your Sitbones”.
HOW TO FIX ANTERIOR PELVIC TILT (BEST EXERCISES) Feel your External rotator muscles (aka your butt) activating. Hold for 3 seconds at end range. Repeat 20 times. Repeat on other side. 5. Strengthening exercises. Now that your tight/overactive muscles have been stretched/released, the next step is to strengthen the weak muscles to help correct Anterior Pelvic Tilt. HOW TO FIX ROUNDED SHOULDERS (BEST EXERCISES) Pull your shoulders BACK and tip them BACKWARDS. (Lock this position in throughout the stretch!) Keep your elbows pointing backwards. Slowly sink your body backwards. Your elbows should start to bend. (Do NOT let those shoulders tip forwards!) Aim to feel a stretch at the front of the shoulders. Hold for 30 seconds. HOW TO FIX KNEE VALGUS Place your calf muscle on top of a foam roller/ball. (see above) Put your other leg on top and apply pressure down towards the foam roller. Roll your leg from side to side. Make sure you cover the whole muscle. Do this for 1-2 minutes each side. b) Stretch the Calf muscle. THE 10 BEST TENSOR FASCIAE LATAE STRETCHES This blog post will go through the 10 best Tensor Fasciae Latae stretches. The Tensor Fasciae Latae (or TFL for short) is a muscle in the hip that is commonly tight/stiff.. Disclaimer: The content presented on this blog post is not intended to be used as a substitute for professional advice, diagnosis or treatment. It exists for informational purposes only. START HERE - POSTURE DIRECTFLARED RIBSARCHED BACKHOW TO FIX ROUNDED SHOULDERSABOUT MEHUNCHBACK POSTURE // Why is it important to take immediate action now: “Yeah yeah, I’ll do it later” No! – Now is not the time to put this off. A simple problem now can escalate to a complex problem later if you let your poor posture to continue to exist.; Your poor posture will not only affect you at work, it will also place you at a higher risk of injury in other areas of your life such as exercise BULGED DISC EXERCISES (LOWER BACK) Step 1: Understand this. It is important to note that just because your imaging scan results show that you have a disc bulge (or Herniated Disc) in your spine, does not necessarily mean that you will have lower back pain and/or Sciatica for the rest of your life. Disc bulges can heal!. Note: Interestingly enough – it is possible to have a bulged disc present and have absolutely no pain at all! HOW TO FIX SNAPPING SCAPULA SYNDROME Snapping Scapula Syndrome is when there is a snapping, popping, clicking and/or grinding sensation (collectively known as “Crepitus”) in the area between the shoulder blade and spine.. The sound/sensation is generated as the shoulder blade rubs against the rib cage. (Ideally – the shoulder blade should glide smoothly on top of the rib cage without causing any sounds.) EXERCISES FOR A PINCHED NERVE IN THE NECK A pinched nerve in the neck is the compression of a nerve (usually by the disc and/or joint) in the cervical spine.. This can lead to pain on the side of neck that can refer neurological symptoms (see below) down the arm. (It is also referred to as a Cervical Radiculopathy.) NECK STRENGTHENING EXERCISES Whilst sitting upright, look towards your armpit. Place your hand on the back of your head and apply a downward pressure towards the armpit direction. To increase the stretch, point your lower arm down to the floor to depress your shoulder. Aim to feel a HOW TO FIX A TWISTED SPINE A twisted spine is where the torso is rotated towards one side.. It involves rotation of the lumbar and/or thoracic spine. This can lead to:. Symptoms (such as pain and tightness) occurring on one side of your body; One shoulder in a more forward position INTERNAL SNAPPING HIP SYNDROME EXERCISES Instructions:. Lie down your back. Hug both knees to your chest. Slowly lower and straighten one leg towards the floor. Perform on both sides. Results: If the front of the hip produces a popping/snapping noise as the leg is lowered, this suggests Internal Snapping Hip Syndrome.. b) Scans Real-time Ultrasound can be used to visualize the hip flexor tendon flicking over the bony prominence. THE 8 CHARACTERISTICS OF A GOOD ERGONOMIC CHAIR b) Forearm is parallel with the floor. c) Elbow bent at ~90-100 degrees. The height will be dictated by the length of one’s torso and the length on the upper arm bone. 7. Mobility. If you need to move short distances around your workstation, getting a chair with a HOW TO FIX FLARED RIBS Hold for 30 seconds. Repeat 3 times. Do both sides. 3. Breathing and the Core. Before you start any strengthening exercises to fix your flared ribs, it is ESSENTIAL to understand how to: a) engage your core muscles, b) breathe properly/efficiently and, c) maintain optimalalignment.
HOW TO GET RID OF A DOWAGER'S HUMP What is a Dowager’s hump? It is an enlarged prominence that is formed at the lower region of the neck. ( it’s a protruding bone at base of neck!) Disclaimer: This blog post is not intended to be used as a substitute for professional advice, diagnosis or treatment. The content provided is for informational purposes only. START HERE - POSTURE DIRECTFLARED RIBSARCHED BACKHOW TO FIX ROUNDED SHOULDERSABOUT MEHUNCHBACK POSTURE // Why is it important to take immediate action now: “Yeah yeah, I’ll do it later” No! – Now is not the time to put this off. A simple problem now can escalate to a complex problem later if you let your poor posture to continue to exist.; Your poor posture will not only affect you at work, it will also place you at a higher risk of injury in other areas of your life such as exercise BULGED DISC EXERCISES (LOWER BACK) Step 1: Understand this. It is important to note that just because your imaging scan results show that you have a disc bulge (or Herniated Disc) in your spine, does not necessarily mean that you will have lower back pain and/or Sciatica for the rest of your life. Disc bulges can heal!. Note: Interestingly enough – it is possible to have a bulged disc present and have absolutely no pain at all! HOW TO FIX SNAPPING SCAPULA SYNDROME Snapping Scapula Syndrome is when there is a snapping, popping, clicking and/or grinding sensation (collectively known as “Crepitus”) in the area between the shoulder blade and spine.. The sound/sensation is generated as the shoulder blade rubs against the rib cage. (Ideally – the shoulder blade should glide smoothly on top of the rib cage without causing any sounds.) EXERCISES FOR A PINCHED NERVE IN THE NECK A pinched nerve in the neck is the compression of a nerve (usually by the disc and/or joint) in the cervical spine.. This can lead to pain on the side of neck that can refer neurological symptoms (see below) down the arm. (It is also referred to as a Cervical Radiculopathy.) NECK STRENGTHENING EXERCISES Whilst sitting upright, look towards your armpit. Place your hand on the back of your head and apply a downward pressure towards the armpit direction. To increase the stretch, point your lower arm down to the floor to depress your shoulder. Aim to feel a HOW TO FIX A TWISTED SPINE A twisted spine is where the torso is rotated towards one side.. It involves rotation of the lumbar and/or thoracic spine. This can lead to:. Symptoms (such as pain and tightness) occurring on one side of your body; One shoulder in a more forward position INTERNAL SNAPPING HIP SYNDROME EXERCISES Instructions:. Lie down your back. Hug both knees to your chest. Slowly lower and straighten one leg towards the floor. Perform on both sides. Results: If the front of the hip produces a popping/snapping noise as the leg is lowered, this suggests Internal Snapping Hip Syndrome.. b) Scans Real-time Ultrasound can be used to visualize the hip flexor tendon flicking over the bony prominence. THE 8 CHARACTERISTICS OF A GOOD ERGONOMIC CHAIR b) Forearm is parallel with the floor. c) Elbow bent at ~90-100 degrees. The height will be dictated by the length of one’s torso and the length on the upper arm bone. 7. Mobility. If you need to move short distances around your workstation, getting a chair with a HOW TO FIX FLARED RIBS Hold for 30 seconds. Repeat 3 times. Do both sides. 3. Breathing and the Core. Before you start any strengthening exercises to fix your flared ribs, it is ESSENTIAL to understand how to: a) engage your core muscles, b) breathe properly/efficiently and, c) maintain optimalalignment.
HOW TO GET RID OF A DOWAGER'S HUMP What is a Dowager’s hump? It is an enlarged prominence that is formed at the lower region of the neck. ( it’s a protruding bone at base of neck!) Disclaimer: This blog post is not intended to be used as a substitute for professional advice, diagnosis or treatment. The content provided is for informational purposes only. THE 40 MOST EFFECTIVE BUNION EXERCISES Instructions: Have your feet in a staggered position. Position 1: Activate short foot in your leading leg. (see tip #16) Position 2: Whilst maintaining short foot on the leading leg, step forward with the back leg. As the swinging leg is about to land on the ground, push off from the tip of the big toe. NECK STRENGTHENING EXERCISES Whilst sitting upright, look towards your armpit. Place your hand on the back of your head and apply a downward pressure towards the armpit direction. To increase the stretch, point your lower arm down to the floor to depress your shoulder. Aim to feel a HOW TO FIX A TWISTED SPINE A twisted spine is where the torso is rotated towards one side.. It involves rotation of the lumbar and/or thoracic spine. This can lead to:. Symptoms (such as pain and tightness) occurring on one side of your body; One shoulder in a more forward position HOW TO FIX HUNCHBACK POSTURE Instructions: Assume the position as above. ( also known as the cobra pose) Keep your belly button in contact with the floor. Aim to feel a deep stretch in the abdominal region. To increase the stretch: As you take a deep breath in, let the abdominal region to expand. Hold for 30seconds. Repeat 3
HOW TO FIX FORWARD HEAD POSTURE (NERD NECK) Place your hand at the front of your chin and the other at the back of your head. Apply a force to the front of your chin as to gently glide the chin backwards. Whilst maintaining this pressure, proceed to pull your head forward/down. Aim to feel a stretch HOW TO FIX DUCK FEET POSTURE Instructions: Stand with your feet facing forwards and shoulder width apart. Whilst keeping your toes relaxed, proceed to scrunch the under-surface of your foot. Imagine that you are dragging your big toe backwards. Aim to feel a strong contraction of the muscles underneath your foot. Hold this for BEST EXERCISES FOR HIP BURSITIS Apply an ice pack to your hip for at least 10-15 minutes. Do this 3-5 times per day. Note: Switch to a heat pack if your hip pain is not acute in nature.. d) Try natural products It is suggested that taking turmeric, ginger, chia seeds, olive oil and/or fish oil capsules arenatural ways to
HOW TO FIX KNEE VALGUS Place your calf muscle on top of a foam roller/ball. (see above) Put your other leg on top and apply pressure down towards the foam roller. Roll your leg from side to side. Make sure you cover the whole muscle. Do this for 1-2 minutes each side. b) Stretch the Calf muscle. THE 10 BEST TENSOR FASCIAE LATAE STRETCHES This blog post will go through the 10 best Tensor Fasciae Latae stretches. The Tensor Fasciae Latae (or TFL for short) is a muscle in the hip that is commonly tight/stiff.. Disclaimer: The content presented on this blog post is not intended to be used as a substitute for professional advice, diagnosis or treatment. It exists for informational purposes only. WINGED SCAPULA EXERCISES The Serratus Anterior is the primary muscle that anchors the scapula flat onto the rib cage.. It attaches onto the under surface of the shoulder blade and to the side of the rib cage. If you do not have strength and/or control of this very important muscle, it can lead to scapular winging. (This whole blog post will be going through a range of different Serratus Anterior Exercises)WE USE COOKIES
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Hi there, I’m Mark! I AM A PHYSIOTHERAPIST WHO IS _OBSESSED_ WITH POSTURE. If you want to fix your posture but have no idea where to start, THEN THIS WEBSITE WAS MADE SPECIFICALLY FOR _YOU_!ANSWER THIS:
_DO YOU WANT TO FIX YOUR BAD POSTURE?_ _Yes?_ Then join the 30,000+ subscribers in our email list to receive postures tips, blog updates and more.ENTER YOUR EMAIL:
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------------------------- WE ARE A GROWING FAMILY!* __
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------------------------- // WHY IS POSTURE _SO_ IMPORTANT? SITTING... You’re probably doing it right now… And I bet you’redoing it wrongly.
> _DID YOU KNOW THAT YOUR SITTING POSTURE MAY BE THE #1 CAUSE OF YOUR> PAIN?_
Your body works at its best when it is in its CORRECT POSTURALALIGNMENT.
With BAD POSTURE, structures such as your muscles and joints become over loaded. _(…especially if you sit down all day!)_ If left unaddressed, this could lead to PAIN and STIFFNESS! ------------------------- // WHY IS IT IMPORTANT TO TAKE IMMEDIATE ACTION _NOW_: _Image courtesy of Stuart Miles at FreeDigitalPhotos.net_ _“Yeah yeah, I’ll do it later…”_ No! – Now is not the time to put this off. > _Do not procrastinate._ * A simple problem _now_ can escalate to a COMPLEX PROBLEM _later_ if you let your poor posture to continue to exist. * Your poor posture will not only affect you at work, it will also place you at a higher risk of injury in OTHER AREAS OF YOUR LIFE such as exercise and sports. * Prevent CHRONIC AND PERMANENT DAMAGE such as osteoarthritis andjoint degeneration.
* It may COST YOU more than $500 to address your issue from a health professional when it could have been easily prevented. ------------------------- // WHAT IS THE IDEAL POSTURE? The ideal sitting posture can be illustrated as a STRAIGHT LINE through the ear canal, shoulder joint, thorax/ribs, pelvis andthe hips.
You can click here to find out more in depth information about the ideal sitting posture. ------------------------- // … WHERE DO I START? Here are a list of the most common postural problems. 1. FORWARD HEAD POSTURE CHECK OUT THIS POST: Forward head posture correction.
2. ROUNDED SHOULDERS CHECK OUT THIS POST: How to fix Rounded shoulders.
3. HUNCHBACK POSTURE CHECK OUT THIS POST: Hunchback posture: Fix it now!.
4. SCOLIOSIS
CHECK OUT THIS POST: Scoliosis exercises5. HYPERLORDOSIS
CHECK OUT THIS POST: Fix your Hyperlordosis (Arched back).
6. ANTERIOR PELVIC TILT CHECK OUT THIS POST: How to fix an Anterior pelvic tilt.
7. SWAY BACK POSTURE CHECK OUT THIS POST: How to fix a Sway back posture.
8. KNEE VALGUS
CHECK OUT THIS POST: HOW TO FIX KNEE VALGUS.
9. FLAT FEET
CHECK OUT THIS POST: HOW TO FIX FLAT FEET.
------------------------- // THE 3 MOST COMMON QUESTIONS: 1. “I HAVE HAD MY BAD POSTURE FOR __ YEARS… CAN ITSTILL BE FIXED?
Generally speaking – the longer you have had your bad posture, the harder it will be to influence any change. However, having seen many patients with longstanding postural issues, I have found that there is _always_ something that we canimprove on.
2. “HOW LONG IS IT GOING TO TAKE?” This is definitely one of the most commonly asked question I get. … And to be completely honest with you, my answer is I reallydon’t know.
_Everybody is different! _It would be impossible for me to tell you. MY ADVICE: Focus on consistent small improvements over a long periodof time.
3. “CAN ONE REALLY ACHIEVE “PERFECT” POSTURE?” Let me throw a question back at you: Can one really be 100% perfect in anything?The answer is no.
… But that should not stop you from trying to achieve the best posture in ourselves. The closer we can resemble the “perfect posture”, the more we can be assured that our body is working at its best. -------------------------JOIN ME ON FACEBOOK
_(I share all my best posture tips there!)_Sharing is caring!
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