All Posts in Category: posture exercises

0

Middle Back Pain: 3 Causes/Treatment

Finding the cause of middle back pain can be confusing.  Before seeing your doctor/chiropractor, understanding the most common causes of back pain can help rule conditions in or rule them out.

The first cause can be scoliosis.

1: Scoliosis: Child onset

This is a condition causing the spine to bend to the side from the front to back view.  This causes middle back pain as a child grows .

 

To check if a child has scoliosis we perform a detailed Chiropractic exam checking posture.  Our specific exam looks for EARLY signs of scoliosis.

This is Riley’s x-ray of early scoliosis that is NOT detectable from a medical or school exam.  This slight curve can progress rapidly with the medical approach’s “wait and see” method of monitoring a child’s posture/x-rays until it progresses to ineffective bracing and risky surgery.

 

1: Scoliosis: Adult Onset

From injuries, a person can acquire scoliosis like this man in his 60s who had an injury 20 years ago.  This can cause pain later in life, that does not go away.

2: Neuropathy

Another cause of middle back pain is nerve pain from the neck to the middle back.  This can occur without neck pain.

3: Poor Posture

Poor posture is the #1 cause of middle back pain.  From living your life with bad posture, your head goes forward and your upper back hunches.  This can pinch the nerves in your neck and weaken the back, then middle back pain can occur.  After an exam to evaluate your posture, an x-ray allows you to see if you have an abnormal spine causing the middle back pain.

Treatment Steps for all 3 Causes:

  1. perform an x-ray analysis

  2. follow through with necessary treatment

  3. perform posture strength exercises

  4. form healthy habits to stay healthy

  5. take another x-ray to compare

These steps will alleviate your middle back pain and CORRECT the problem in your spine causing the pain.

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

Related Articles:

4 Specific Steps to a Healthier You

Euclid Chiropractic’s Best Review

 

Read More
0

T Shoulder Stretch to Start Shoulder/Posture Recovery

 A long-term shoulder injury can cause pain with any motion.  Shoulder rehab needs to start with range of motion to prevent scar tissue formation and permanent arthritis.  The T Shoulder Stretch begins your recovery by passive (non-muscle contraction) motion.

Start with facing the wall.  Hold each stretch enough to avoid pain. Use the opposite arm to get shoulder in position.

Here are the steps of the T Stretch:

  1. Bring your arm across your chest horizontal to the floor.  Lean into the wall.  Hold for 10 seconds, relax for 5, then hold for 10 again.  Repeat 3 times.

  2. Walk the hand straight up the wall.  Lean into the wall.  Hold for 10 seconds, relax 5, then 10 again.  Repeat 3 times.

  3. Bring the arm away from the chest horizontal to the floor.  Lean into the wall.  Hold for 10 seconds, relax for 5, hold another 10.  Repeat 3 times.

Once you feel these stretches can be performed with ease and no pain, move on to more aggressive stretches and strength exercises.  Watch the related articles below.

Each person is at a unique state of health.

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

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

Related Articles:

Fixing Sitting Posture Part 1: Intro. & Upper Body Exercises

Shoulder Pain Recovery: Part 3- Three Strength Exercises

 

Read More
0

Modified Super Woman/Man Exercise for Back Strength

The Super Woman/Man is used to strengthen your erector spinae muscles.

Full Video Here–

These muscles run starting at the base of the skull down to the tail bone.  As the name states erector spine keeps the spine erect/straight.  So, getting these muscles stronger promotes better posture.

With our library of posture exercise, people can counter daily stress.  Also, recover and prevent spinal conditions and symptoms.

Here are the steps to the Modified Super Woman/Man Exercise

Warning: ONLY perform this exercise if you have no spine pain BEFORE this exercise.

Start lying on your stomach with your chin, body, legs, tops of your hands and feet on a pad or floor.

  1. Raise your chin.  Hold for 2 seconds, then relax.  This will contract the muscles from the back of the skull down to your upper back. 

  2. Raise both shoulders and hands.  Keep your chin relaxed.  This will bring your shoulders today to contract your middle back muscles. Hold for 2 seconds, then drop your shoulders and hands. 

  3. Raise your feet and knees.  This will contract your lower back muscles, glutes, hamstrings.  Hold for 2 seconds, then drop your legs and feet. 

  4. Repeat steps 1 to 3 two more times.  Increase hold time to 5 seconds for each step. Then go to step 5.

  5. Full Super Woman/Man: raise the neck, shoulders, hands, feet, knees in this order.  Hold for 2-5 seconds.  Then relax.  Repeat 2 more times. 

  6. Enjoy a stronger back??

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

Related Articles

Modified Shoulder Press for Better Posture

Mike, “I couldn’t be happier.”

 

 

Read More
0

Back Towel Stretch for your Upper Back, Shoulders by Upland Claremont Cucamonga Chiropractor

This exercise allows you to stretch most muscles of the upper body at one time.  When you feel healthy and are injury-free, the towel stretch keeps the muscles loose together.  Then these muscles can function together to perform your daily motions and strengthen during exercise, without injury.

Here is how it works:

Start with holding the towel behind you against your back, using your right/upper hand with the palm facing the back of your head.  Then hold the bottom of the towel with your left/lower hand facing away at your low back.  This position should feel comfortable with some tightness, but not pain.

Step 1: Pull UP with the right hand.  This will stretch the left side and arm (tricep, shoulder, upper back, chest, neck). Hold for 15 seconds.

Step 2: Pull DOWN with the lower/left hand.  This will stretch the right side and arm (tricep, shoulder, neck, upper back, chest). Hold for 15 seconds.

Step 3: Repeat 3 times for 15 seconds each.

Step 4: Switch side.  Repeat steps 1-3.

ALWAYS start with and hold good posture during this stretch, keeping your head back.

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

Related Articles

Fix Hunchback Posture: 3 Best Exercises

Doug: Back and Spine Relief…Again

 

Read More
0

Pillow Stretch Exercise for Upper Back and Neck Posture. Euclid Chiropractic

Click the pic for the full video. 

When first starting care at Euclid Chiropractic, patients are given this stretch the upper spine.

Then this back stretch corrects posture of the neck and upper back along with secondary conditions (neck/upper back pain, headaches, shoulder pain, arm/hand numbness, etc.).

Beginner: Steps for this exercise starts with using a pillow about 6 inches thick in your middle back.  Place it right below the shoulders.  Start with 2 minutes with your hands at your side, then 2 minutes with your hands overhead.  Progressively at 1 minute in each position until you can do 4 and 4.

pillow-stretchAdvanced: In the same position, use a pillow about 12 inches thick in the same location.  If necessary, add a second small pillow (6 inches) to support the back of your head.  Progress from 2 minutes with your hands at your side, and 2 minutes with your hands overhead.  Then add a minute to each position to 5 and 5.

pillow-stretch-2

Check with your Chiropractor to ensure your are healthy enough to progress through this exercise.

Enjoy Health from the inside out.

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

Book Now:
909-981-5666

Related Articles:

Are your Nerves Stressing You Out?

Read More
0

Feet Exam part of your Posture Evaluation

During a patient’s initial exam when they come into Euclid Chiropractic, the doctors check the person from their head to their feet; not just their spine.

When a person stands from the front view this is what to look for in a patient’s feet:

1. Do both feet point forward and are shoulder with apart (image below).  This is normal and will help maintain a good overall posture.

images3

2. Do BOTH feet turn out (image below).  This would cause knee pressure/pain, back to stay in a forward posture.  Even cause a hunched back posture.

images

3. Does ONE foot turn out (image below).  This would cause your posture to shift. This would cause pressure/pain on one side of the knee/hip/back and twisting while the body tries to maintain center of gravity.

index

In treatment the patient consciously fixes their feet to stretch, walk, and exercise in the normal body and feet posture.  Overtime this should become the patient’s normal position.

Enjoy health from the inside out.

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

Book Now:
909-981-5666

on-line booking

Related Articles:

Stenosis and Neuropathy Recovery

Improve Posture in 6 Seconds

Read More
0

Modified Shoulder Press for Better Posture

This stretch will strengthen your shoulders in the proper posture position.

To avoid injury, be able to perform these stretches with pain:

Intro. & Upper Body Stretches

And these strengthen exercises keeping your elbows below the shoulders:

Upper Back/Shoulder Exercises

The modified shoulder press will strengthen the shoulders and upper back muscles when you rotate your hands outward.

Here are the steps for the modified shoulder press:

  1. Set your proper sitting posture.

  2. Raise your weights parallel to your body.

  3. Keep your elbows at 90 degrees, and below the shoulders.

  4. Modification: Rotate your hands facing outward.

  5. Raise your hands over your head, keeping your body still.

  6. Lower your hands in the same manner slowly.

    seated-swiss-ball-overhead-press

  7. Repeat 4-5 times.

Make sure your body is healthy enough for this exercise.

Everyone’s health is at a unique state of health.  Enjoy a Complimentary consultation from these specialists and recover from nerve, spine, and muscle pain.

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

Related Articles:

Your Guide to Shoulder Pain Recovery

Four Factors you Need to Know BEFORE Seeing a Chiropractor

Read More
0

Modified Lunge Exercise for Back Posture Strength by Upland Claremont Cucamonga Chiropractor

With Chiropractic care adjustments return spinal motion so the spinal discs can heal to normalize muscles, nerves and joints.  Exercises are used to keep the spinal motion by stretching then strengthening the muscles around the spine.

The standard lunge only strengthens the hips and legs.  The modified lung also strengthens the lower back in good posture to lock in this position.

Action Steps:

  1. Hold a broomstick at shoulder height to maintain good posture.

  2. Step forward holding the upright posture and the bar level.

  3. Step backward holding this same position.

  4. Repeat 4-5 times with each leg.

  5. Add a heavier bar and more repetitions to your tolerance.

When exercises are incorporated in a daily routine, then the body can tolerate high amounts of physical and mental stress.

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

Related Articles:

Stenosis and Neuropathy Recovery

Why People Trust Euclid Chiropractic Clinic

 

Read More
0

Hip Flexor Stretch for Back Pain Relief. Euclid Chiropractic

Go directly to the video here. 

With poor sitting or standing posture the back the will hunch forward and become weak.  This will lead to tight hip muscles to balance out your posture (right image).

The Hip Flexor Stretch helps stretch our quadricep/thigh muscle that attaches to the front hips.

Here are the steps in this stretch:

  1. Lying on your back, let one leg hang over the edge.  This may be enough to stretch the hip and low back.

  2. If not, bring the hanging foot back and stick your toes down to hold the position.

  3. Hold for 30-60 seconds.

  4. Switch sides and repeat.

This stretch is loosen the thigh muscle at the hip and help stretch the low back.  Then adding other stretch and strengthening exercises WITH Chiropractic will correct your posture and your spine to return your health.

Related Articles:

Four Factors you Need to Know BEFORE Seeing a Chiropractor

Improve Posture in 6 Seconds

Read More
0

Fix Hunchback Posture: 3 Best Exercises

Because we spend most of our day sitting, our posture can suffer.  This can lead to a hunchback posture.

This poor posture can lead to neck pain, back pain, nerve pain and other conditions.

Euclid Chiropractic exams posture and uses the latest x-ray imaging to look for structural spine problems to help correct posture. 

In addition stretching and strengthening exercises are included to return and maintain a better posture.

These 3 best exercises for hunchback posture are simple and can be done anywhere to fix poor posture.  Each link also has the specific steps to the exercise.

Intro. & Exercise #1: Reverse Right Angle Fly

Exercise #2: Pull Downs

Exercise #3: Mid Back Stretch

If any exercise causes pain, call/book a free 20 minute consultation with either of the doctors, and see how to we can help you live a healthier life.

Related Articles:

Better Balance by this Exercise

Improve Posture in 6 Seconds

Read More