Posture

A lot of discomfort can be attributed to maintaining poor posture (check out this previous blog post). One easy way to maintain good posture is by starting off the day with good postures. Here is a simple way to get your day started off on the right foot.

Good Mornings:

1. When you wake up in the morning, stretch your arms overhead like you are having a good yawn

2. Keep your arms overhead

3. Concentrate on reaching upward toward the sky

4. Look upward

5. Try to reach your arms back, so that you feel like you have a good stretch in your chest

6. With your arms overhead, but looking forward, walk for 1 minute.  Make sure you watch where you are walking, but keep your arms overhead

- Now that you have started your day with a good posture, try to remind yourself throughout the day to stand tall, proud, and energized

It is especially difficult to maintain good posture throughout the day because as you tire, your body will naturally try to assume the fetal position and hunch over. Here is a very easy technique that you can use to “reset” your posture, helping to properly load your spine.

-Stand up with your back against a wall

-With your buttock and shoulder blades touching the wall, lift both arms above your head

-With your arms above your head, turn your head to the right, then to the left

-Bring your arms down, and step away from the wall, you should notice that you are standing straighter

-Try to maintain this posture throughout the day, and repeat as necessary

Hip Flexor Stretch

Hip Flexor Stretch

Limited hip mobility is often a major contributing factor to lower limb and back injuries. Your hip flexors — which allow you to lift your knees and bend at the waist — are located on your upper thighs, just below your hipbones. In fact, research by Casey Kerrigan has shown this one stretch in particular, performed 30 seconds daily, can dramatically improve many conditions. It can make a huge impact for many of our patients: 
1. Patients with spinal stenosis
2. Young athletic patients with tight hip flexors
3. Patients with lumbar facet arthropathy

To stretch your hip flexors:

Kneel on your right knee, cushioning your kneecap with a folded towel.

Place your left foot in front of you, bending your knee and placing your left hand on your left leg for stability.

Place your right hand on your right hip to avoid bending at the waist. Keep your back straight and abdominal muscles tight.

Lean forward, shifting more body weight onto your front leg. You'll feel a stretch in your right thigh.

Hold for about 30 seconds.

Switch legs and repeat.