All Posts in Category: posture exercises

Fix Hunchback Posture. 3 levels of the Upper Back Roll Stretch for Recovery.

These 3 levels of this stretch change difficulty based on your intensity of pain.

Continue these as you strengthen our back with other exercises.

Here is another exercise for hunchback/poor posture:
http://www.euclidchiropracticinc.com/2258

Helping change your Health from the Inside Out.

Enjoy a Complimentary consultation from these specialists and recover from nerve, spine, and muscle pain.

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Standing Hamstring Stretch for a Strong Back

Usually a weak, painful back can be correlated with tight hamstrings (located behind your upper legs).  This exercise with help relax your hamstrings BEFORE starting back strength exercises.

Recovering from poor posture and/or back pain requires a game plan.  If you have pain during this stretch, before you start exercising please get checked by your local chiropractor to avoid causing an injury during any exercise.

Here are the specific steps for each position.

Position 1: On the wall.

    1. Move your feet 3 inches off the wall, keep your your hips, shoulders, head against the wall and hold a broomstick in front of you.  To set the curve in your back, place your fist behind your lower back. 

    2. Lower the broomstick down your legs only to where your lower back does not move. 

    3.  Stop.  Then slower return to the starting position, maintaining your lower back position.

If this feels comfortable, then go to position 2.

Position 2: Off the wall.

  1. Stand up straight, moving your weight to your heels.

  2. Slide the broomstick down your legs, keeping your lower back from moving (important).

  3. Stop where your hamstrings tighten, then return to the starting position without moving your lower back.

Continue this hamstring stretch until they feel relaxed as you move the broomstick down your legs.  Then you are ready to start these standing low back strength exercises (in the related articles below) for a strong back.

Every is at a unique state of health.

Enjoy a Complimentary consultation from these specialists and recover from nerve, spine, and muscle pain.

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Improve your Poor Posture with the Reverse Fly Exercise

If you think you have poor posture and/or hunchback posture, here is a way to help fix it.  Here is a side view of this:

When the shoulders round forward and the upper back is hunched forward, the upper back weakens.  The Reverse Fly Exercise helps strengthen the upper back and shoulders by pulling your shoulder blades toward the spine.

Here are the steps to properly perform this exercise.  Start with a water bottle in each hand to start.

  1. Sit in with good posture. Then bend forward at the hips keeping your spine straight.  2. The starting position is having the arms relaxed on both sides.  Then raise your arms with a slight bend in the elbow to shoulder height.  Hold for 2 seconds, then return to starting position.  3. Repeat for 10 times total for the first time.  See how your upper back feels the next day.  Pain? Hold off and see your chiropractor.  Sore?  Continue with only 10 times daily.  Tight or no soreness? Add another 10 repetitions.

Continues this and start with related exercises below to begin improving your posture.  Routine exercises over a period of 4-6 weeks helps you change your habits.  Then the longer term effect will be improving your health to tolerate the stresses of your daily life.

Every is at a unique state of health.

Enjoy a Complimentary consultation from these specialists and recover from nerve, spine, and muscle pain.

Helping change your Health from the Inside Out

Book Now:
909-981-5666 or

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Neck Motion Test for Pain

Normal Spinal Motion is necessary for a healthy spine.  Limited or painful neck motion is a sign of a muscle or nerve condition.  When testing your motion, sit in your normal position and start with looking straight ahead.  Here are the specific six degrees of motion of the neck.

Note: All motions should be full (where it feels tight), but not painful in the neck, shoulder or head.

Flexion:

Lower your head toward your body until the back of your neck feels tight.

Extension:

Tilt your head back to look up and feel tightness in the front of your neck.

Left Lateral Flexion:

Tilt your left ear to your left shoulder until the right side of your neck feels tight.

Right Lateral Flexion:

Tilt your right ear to your right shoulder until you feel tightness on the left side of your neck.

Left Rotation:

Look over your left shoulder until you feel tightness on your right neck/shoulder.

Right Rotation:

Look over your right shoulder until you feel tightness on your left neck/shoulder.

ALL MOTIONS shoulder be pain-free.  If there is ANY pain, that lasts more than two days please get checked out by a Chiropractor.  These specific doctors can do an examination and x-ray analysis to determine spine limitations to avoid joint, nerve and muscle damage.

Everyone is at a unique state of health.

Enjoy a Complimentary consultation from these specialists and recover from nerve, spine, and muscle pain.

Changing Your Health from the Inside Out.

Serving Upland, Claremont, Cucamonga, Ontario and surrounding communities.

Book Now:
909-981-5666

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Modified Bridge for Back Strength

The 3 modifications of the bridge exercise.  When you can’t exercise standing or sitting, this is the next best thing.  Because this is a strength exercise, only perform this when you can move and stretch with no pain.

Here are the step:

Basic Bridge

  1. Sit on the floor and put your heels as close to your body as possible.

  2. Slowly lower your body to a flat position.

  3. Lift your hips by contracting your glutes (butt muscles) and hamstrings to a level even with your knees and shoulders, if possible.  Hold for 2 seconds, then lower to a flat position. Modification 1:

    1. Repeat step 3 in the basic bridge.

    2. Use your back muscles to raise one heel without shift your body weight.

    3. Hold for 2 seconds then lower to a flat position.

  4. Modification 2:

    1. Repeat step 3 in the basic bridge.

    2. Use your back muscles to raise your entire foot off the floor without shifting your body weight. 3. Hold for 2 seconds then lower to a flat position.

  5. Modification 3:

    1. Repeat step 3 in the basic bridge.

    2. Use your back muscles to raise and straighten your leg without shifting your body weight. 

    3. Hold for 2 seconds then lower to a flat position.

For each modification, raise and lower the left and right three times for 2 seconds to start .  Then add more time after the back feels stronger.  Your stronger back will give you confidence to move without injury, and improve your balance.

Every is at a unique state of health.

Enjoy a Complimentary consultation from these specialists and recover from nerve, spine, and muscle pain.

Change your Health from the Inside Out

Book Now:
909-981-5666 or On-Line

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Check your Low Back Motion

Range of motion is part of a patient’s exam when a low back condition is expected.  Before coming to a doctor for help, you can check your own low back motion.  Here is how:

Stand up in a relaxed position.  If desired, use a stick for balance.  The 6 motions are normal if you can go to the minimum number of degrees AND is PAIN-FREE.

  1. Flexion2. Extension 3. Left Rotation 4. Right Rotation 5. Left Lateral Bending 6. Right Lateral Bending

If any of your motions are limited and/or painful get check for a spinal condition to prevent nerve, muscle and joint conditions.

Each person is at a unique state of health.

Call/book a free 20 minute consultation with either of the doctors, and see how to we can help you live a healthier life.

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Sitting Posture Checklist

In this short video Dr. Ratkovic explains the best posture while sitting to limit the stress on our back.  Sitting is the most used posture throughout the day.  By understand the “how to” of proper positioning, you can keep limit back pain and hunching forward.

Here is Natalie displaying proper sitting posture and your checklist:

Have the feet behind you and your knees below your hips keeps your back relaxed.  This limits tension in your spine, and allow you to sit up easier.   Being conscious of your shoulders and neck limits the hunchback posture too.

Starting with these steps when you sit gives you the potential to have good standing posture like this:

Here is the link to this post/video:

6 Second Posture

So try this sitting posture checklist.  After a few weeks consciously going through it, then hopefully your body can remember unconsciously so you keep your body’s posture well.

Everyone is at a unique state of health.

Enjoy a Complimentary consultation from these specialists and recover from nerve, spine, and muscle pain.

Enjoy Health from the Inside Out.

Serving Upland, Claremont, Cucamonga, Ontario and surrounding communities.

Book Now:
909-981-5666

On-Line

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Best Upper Back Exercise for Poor Posture

When looking to fix hunchback posture, we need to understand some exercises can help or hurt to improve our health.  Understand some muscles need to be stretched and some strengthened to feel and look better.  In general the front muscles of the body will tighten/shorten, and the back muscles will become weaker and sometimes painful.

Sam is illustrating hunched/poor posture.  Here shoulders are rolling forward, her upper back is more rounded, and her neck is bending forward.

This buff guy is flexing the muscles that help strengthen and pull the upper spine back.   They include the upper trapezius

and rhomboids.

Here is one exercise that can help start the process:

One Arm Row.  There are 2 modifications.

1. Lying on your stomach.   This helps relax the body and neck, with muscle contraction only of the upper trapezius and rhomboids on one side.

  1. Hold a small weight or water bottle to start.

  2. Lye on the edge of bed or couch where you can have full extension of your arm.

  3. Relaxing the other parts of your body, pull with back of your upper arm and upper back as high as you can.

  4. Hold for 1 second.

  5. Slowly lower the weight to original position.

  6. Repeat 5-10 times.

2. On your hands & knees.  This position forces your body and legs to help stabilize the body during the exercise.

  1. Position yourself on your hands and knees.

  2. Put a small weight or water bottle in one hand.

  3. Holding your body still, slowly lift the weight using the back of your upper arm and upper back.

  4. Hold for 1 second.

  5. Slowly lower the weight keeping the body still.

  6. Repeat 5-10 times.

Focus on holding good posture/form during the motion.  Breath in when pulling toward the body.  Breath out when lowering the weight.  Repeat this daily and add other exercises and stretches to improve your posture and improve your health.

With any exercise, do not perform if you experience pain before or during the exercise.  Consult a Chiropractor for a full examination and x-rays to understand if you have a joint, nerve or muscle conditions.

Every is at a unique state of health.

Enjoy a Complimentary consultation from these specialists and recover from nerve, spine, and muscle pain.

Enjoy Health from the Inside Out

Book Now:
909-981-5666 or On-Line

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Healthy Upper Trapezius prevents Neck and Shoulder Surgery

The upper trapezius muscle (image below) controls the health of the neck, upper back and shoulders.  If this muscle is, then the resulting pinched nerve/disc herniations will cause headaches, arm neuropathy, and upper back/rib neuropathy.

As you can see in the image, the upper trapezius attached to the upper neck, back of the shoulder, and to the lower middle back.  When this muscle tightens it can cause the shoulders to the rise, middle back hunching and forward head posture.  This is usually the result of or caused from poor posture.

Before any treatment of this unhealthy muscle, bone and nerve conditions must be ruled in or rule out.  This will allow steady recovery.   Chiropractor can determine these conditions through an x-ray analysis of the neck, upper back and shoulder (if symptomatic).

The First Stretch

When it is safe to start the upper trapezius rehab, the first steps to recovery will be to stretch this muscle.  Sam demonstrates this stretch here.

Here are the steps for the upper trapezius stretch to stretch the right side:

  1. Stand or sit in a good posture position you can tolerate.

  2. Place your left hand over or in front of the right ear.

  3. Turn your head over your right shoulder to tolerance.

  4. Use your weight of your hand to let the head fall forward toward the chest.

  5. Add tension to feel only a tightness by pushing down with the weight of the hand.

  6. Do not cause muscle pain when adding tension.

  7. Hold for 30 sec. to 1 minute, or recommended time by your Chiropractor.

  8. Perform steps 1-7 for the left side.

This stretch should be performed at least daily and, if the muscle is painful, followed with ice.  Once the muscle is no longer painful AND a better posture in a relaxed position is achieved, then strengthening the upper trapezius can continue the rehab.

First Strength Exercise

When strengthening this muscle, caution is recommended due to shoulder and neck range of motion limitations.  It is best to have full range of motion in each joint, so start with this simple pull back lying on your stomach to prevent setbacks in your recovery.

Start this exercise lying on your stomach, relaxing your head to your preference, and on the side of bed or couch letting your arm dangle of the side (left side depicted here).

  1. Use a small weight in your hand (water bottle used in these images).

  2. Use your upper back and the back of your shoulder to pull the water bottle straight up.

  3. Hold in upper position for 1 second and slowly lower to starting position over 2-3 seconds.

  4. Repeat 5-10 times, and add a heavier weight at your tolerance.

  5. Repeat steps 1-4 for the right side.

This exercise will help strengthen the upper back, lower neck and back of the shoulder to strengthen a better posture.

To summarize using the sequence of an x-ray analysis, stretching and lastly strengthening the upper trapezius will lead to feeling and looking better.

Everyone is at a unique state of health.

Enjoy a Complimentary consultation from these specialists and recover from nerve, spine, and muscle pain.

Enjoy Health from the Inside Out.

Serving Upland, Claremont, Cucamonga, Ontario and surrounding communities.

Book Now:
909-981-5666

On-Line

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Low Back Pillow Stretch

Dr. Ratkovic explains the first low back stretch @ Gibson talk January 2017.

This short clip’s steps are demonstrated in this video.  See stretch number 1:

Low Back Stretches 

Each person is at a unique state of health.

Enjoy a Complimentary consultation from these specialists and recover from nerve, spine, and muscle pain.

Enjoy health from the inside out. 

Book Now:
909-981-5666 or
On-line booking

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