Guide for Posture Pain

There is nothing more wonderful for some of us than watching a horse galloping in a field, a deer jumping over a fence or a cat moving stealthily on the hunt. It reminds us how agile and strong these creatures have remained through time. Their movements are fluid and seemingly effortless.


Contrast this with the typical urban human … awkward, hunched and uncoordinated. It’s pretty obvious that, when it comes to ease and fluidity of movement, something has gone terribly wrong.

Too much time spent cramped over computers, clutching telephones or sitting in front of the TV has caused us to lose the healthy ways of moving of the hunter-gatherers of old. We’ve become tense, stressed and estranged from our own bodies ... literally uncomfortable in our own skin. Work stress, trauma, depression and domestic tension eat away at our psyche. Also, the way we move plays a huge role in how our body functions. Poor posture, our natural one-sidedness, obesity and bad habits contribute to excessive wear and tear on our joints, discs, muscles and nervous system.


Our bodies rebel, as is clear from the pain we often feel in our neck, back or shoulders. It’s time we listened to what our bodies are telling us, and took notice. We should really change our habits and positions, and try to recapture the proud and efficient movement we once had.


In this app, you will learn how to develop better posture and avoid unnecessary wear and tear on your joints and discs. Through these pages of basic positions and simple exercises, you will be able to realign your body so it will function more efficiently, thereby helping eliminate aches and pains.


The app is divided into four parts:

1. A brief description of anatomy, function and posture.
2. Examples of incorrect and correct body positions.
3. Some simple exercises that can be done throughout the day.

4. Miscellaneous - tips, references and resources.

This app aims to preserve and enhance your movement and balance. It will help you identify faulty postural habits and replace them with correct ones. As a result, you will radiate new-found energy and health.


Content



Codes

OUCHES

Introduction

Our Ancestors

Modern Life

Habits

SECTION 1 - Principles of Good Posture

Equilibrium

The Pause

Posture and Awareness

Balance

Stretching

Meditation

Breathing

Sleep

Relaxation

SECTION 2 - Anatomy

Muscles, Postural and Phasic

Children

Vertebrae

Lumbar Spine and Sit Bones

The Neutral Lumbar Spine

Mid-Back Thoracic Position and Breathing

Neck

Hips, Knees and Feet

Foot Balance

Standing Alignment Viewed From the Side

Different Postures


SECTION 3 - Correct and Incorrect Postures and Habits

Sleeping

Sitting

Sitting and Standing

Walking

Walking Up Stairs

Driving a Car

Telephoning and Texting, etc.

Computer Work - desktop

Computer Work - laptop

Writing

Reading, Knitting, etc

Watching TV

Homework in Bed

Carrying a Knapsack

Carrying a Purse

Carrying Bags

Prolonged Standing

Standing at a Table for Work

Walking the Dog

Lunge Position

Vacuuming

Pulling

Pushing

Lifting

Picking Objects Up Off the Floor

Putting In or Removing Items From a Car

Breast Feeding Baby

Pushing Baby in Stroller or Pushing a Shopping Cart

Carrying Baby

Riding a Bicycle

Shovelling Snow

Gardening

Pushing a Wheelbarrow or a Lawnmower

Sitting and Standing

Kneeling and Squatting

Digging, Shovelling

Raking Leaves

Picking Up Leaves



SECTION 4 - Exercises and Stretching



Belly Firming

Neck Lengthening

Spine Lengthening

Shoulder Release

Shoulder Blade Positioning Exercise

Calf Stretches

Hamstring Stretches

Half Squat

Balance

Hip Opening Stretches

Hip Flexor Stretch

Overuse of Neck and Shoulders

Muscle Balance

Centre of Gravity

Principles of Good Posture

Releasing Tension

SECTION 5 - Tips

Tips For Walking With a Cane

Tips for Travel