WHAT IS ONE THING YOU CAN DO TO FEEL BETTER NOW?
FIND OUT HOW YOUR POSTURE AFFECTS EVERYTHING
The Power of
Posture is the position in which you hold your body upright against gravity while standing, sitting or lying down. Good posture involves maintaining your body in positions where the least strain is placed on supporting muscles, joints and ligaments during movement or weight-bearing activities. Perks of good posture: · Keeps your bones and joints in correct alignment so that muscles are being used in the most efficient way. This reduces unnecessary strain and pressure on these body parts · Reduces fatigue because efficient muscle recruitment requires less energy · Improves ease of breathing by making more room for lungs to fully expand · Enhances sports performance because muscles are optimally oriented for best function · Improves balance because the body’s center of gravity is centered over the base of support · Contributes to a more confident and healthier appearance. Individuals with good posture not only are perceived as more intelligent and powerful, but they are more likely to be successful! Proper posture requires: · Good muscle flexibility · Normal motion in joints · Strong postural muscles · A balance of muscles on both sides of the spine · Awareness of proper posture to make both conscious corrections and spontaneous adjustments
Posture is the position in which you hold your body upright against gravity while standing, sitting lyingdown.Goodposture involvesmaintainingyourbody inpositionswherethe leaststrain isplacedonsupporting muscles, joints and ligaments during movement or weight-bearing activities. Perks of good posture: · Keeps your bones and joints in correct alignment that muscles are being used in the most efficient way. Thisreducesunnecessarystrainandpressureon these body parts · Reduces fatigue because efficient muscle recruitment requires less energy · Improveseaseofbreathingbymakingmoreroomforlungs fully expand · Enhances sports performance because muscles are optimally oriented for best function · Improves balance because the body’s center of gravity centered over the base of support · Contributestoamoreconfidentandhealthierappearance. Individuals with good posture not only are perceived
POSTURE IS NOT A PROBLEM, EXCEPT FOR WHEN IT IS!!! Studiesshow thatpoorposturedoesnot always predict futurepain. Many people exhibit postural deviations without any symptoms.However, ifyouhavepainthat is produced or worsened by prolonged positions/postures, it may be time to address this issue. Poor posture is not always pathologic, except for when it results inalteredforcesthatcausetissue degeneration, pain or dysfunctional movement of the body. Our physical therapists at VCSST focus on evidence-based practices to get to thesourceof your problem by analyzing youroverallmovementquality.Theyhave diverse musculoskeletal expertise with treating numerous conditions, including how to help you with pain produced by posture.
YOUR BEST POSTURE IS YOUR NEXT POSTURE YOU’VE GOT TO MOVE IT, MOVE IT! Your body is not meant to stay in ANY one position for too long. It is meant to move, and move frequently. Even “good posture” can cause problems if sustained for an extended time period. So the healthiest thing you can do for your posture is to change it – as often as possible. At least every 30 minutes during the day, you’ve got to move it! Find ways to accomplish your daily tasks in multiple positions. The VCSST front office staff alternates periods of sitting with standing at mobile work stations which aresimply inexpensivehigh-lowrolling tables. In hisPhysicalTherapySoapboxTalks,ourownDr. AndrewRothschildadvocates “exercisesnacks”, or brief but frequent bouts of active movement during the day. “Take the long way to the rest room, jog up and down stairs, or simply stand and stretch.” Often the desire to head to the
vending machine is really just your body telling you to get up and move about. That is why we believe your best posture is your next posture!
Refer a friend and if they mention your name while scheduling their initial appointment, you get a $10 gift card! Whodo youknowthat needs our help?
Do You Have Friends or Family Unable to Do The Following? 9 Move without pain 9 Bend and move freely 9 Balance confidently and securely 9 Sit for long periods comfortably 9 Walk for long distances 9 Live an active and healthy lifestyle
CALL TODAY (804)249-8277
1. Improve Your Standing Posture St and facing a mirror. Look at your shoulders, does one seem higher than the other? Look at your head, does it tilt to one side or jut forward? Pretend that an imaginary string is pulling you through the top of your head gently. Notice how your posture improves automatically when you try to be taller? When walking, make sure that your arms are moving comfortably back and forth, feeling the rotation through your torso. 2. Improve Your Sitting Posture Sit all the way back in your chair so you feel your lower back against the back rest. Try to keep your feet flat on the floor and angle your chair so that your knees are slightly lower than your hips. Try using a small rolled-up towel behind your low back if you need more support in sitting. If you work at a computer, make sure that your keyboard and mouse are slightly lower than the level of your elbow. You may need to adjust your seat higher to make this happen. 3. Improve Your Bending Posture Manyback injuriesoccurwhenbendingand twistingat thesame time. When you need to bend down to get something from a low surface, the most important thing is to get your body as close as possible to what you are lifting. As part of physical therapy treatment, we teach youproperposture,bendingand lifting techniques toprotectyourbody from future injuries and make sure you stay healthy for the long haul.
Patient Spotlight “It’s the staff that make this place shine.” “Words cannot express howmuch I appreciate the gang at VCSST! Kristen treated my husband following knee and shoulder surgeries and Martin and Alex cared for my daughter before and after her spinal fusion. (Heck, I even enjoyed bringing them!) The facility and equipment are great but it’s the staff that make this place shine. Every single one of them makes us feel so welcome.” K.D.
Helps With Posture
SCAPULAR RETRACTION Stand with your arms at your sides. Gently raise your shoulders and turn your palms outward such that your thumbs are pointing somewhat back. Feel your shoulder blades squeeze together in your upper back. Keeping shoulder blades together, relax your shoulders down as if aiming bottom of shoulder blades down into back pockets. You have now reset your posture. Practice moving your head or walking while still maintaining this position.
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