About 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.
SECTION 1 - Principles of Good Posture
Posture and Awareness
SECTION 2 - Anatomy
Muscles, Postural and Phasic
Lumbar Spine and Sit Bones
The Neutral Lumbar Spine
Mid-Back Thoracic Position and Breathing
Hips, Knees and Feet
Standing Alignment Viewed From the Side
SECTION 3 - Correct and Incorrect Postures and Habits
Sitting and Standing
Walking Up Stairs
Driving a Car
Telephoning and Texting, etc.
Computer Work - desktop
Computer Work - laptop
Reading, Knitting, etc
Homework in Bed
Carrying a Knapsack
Carrying a Purse
Standing at a Table for Work
Walking the Dog
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
Riding a Bicycle
Pushing a Wheelbarrow or a Lawnmower
Sitting and Standing
Kneeling and Squatting
Picking Up Leaves
SECTION 4 - Exercises and Stretching
Shoulder Blade Positioning Exercise
Hip Opening Stretches
Hip Flexor Stretch
Overuse of Neck and Shoulders
Centre of Gravity
Principles of Good Posture
SECTION 5 - Tips
Tips For Walking With a Cane
Tips for Travel
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