Posture Lift in 13 min | Exercises for Better Posture
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- Опубліковано 27 чер 2024
- Poor posture can take forms as forward head posture (often called Tech Neck) hyperkyphosis or hunching of the thoracic spine, a flat back, hyper-lordosis of the lumbar spine and a swayback. In this video, I take a generic approach that will address a large percent of postural concerns. To correct posture on a deeper level, find a chiropractor that does the Chiropractic Biophysics (CBP) or the Pettibon System. In these chiropractic techniques, x-rays of your spine will be taken and specific x-ray measurements will be done to objectively determine the shape of the spine and how it diverts from optimum.Then, not only will your muscles and neurology be addressed but ligaments that have shrunk, intervertebral discs that are shaped in a way that create aberrant spinal curves, scar tissue that may be altering spinal mechanics and other factors that might need to be addressed. After a number of months a post x-ray will be taken.
One of the main components addressed in this video is Forward Head Posture (FHP). This is when your head juts out in front of your body. The research on its deleterious effects is stunning. FHP affects your autonomic nervous system. This is the balance between "fight or flight" and "rest and digest". FHP leads to an increase in "sympathetic tone" or a hyper-excitability of your sympathetic nervous system. Stress levels in a person with FHP are greater and their ability to relax is lessened.
Some of the aspects tested on people with FHP are as follow:
-Eye tracking (oculomotor) is much better in the non-FHP group: 30% versus 10-20% error.
Head Repositioning Accuracy Much better in the non-FHP group
Dynamic Balance Test Overall Stability Index- Ability to control center of gravity much better.
Skin response/sympathetic nervous system response via the electric potential of the skin At rest you want it to not be so excited but the FHP group had too much excitability.
A focused literature review regarding examination of the cervical lordosis, thoracic kyphosis, and anterior head translation and health outcomes shows that people who have good posture even have lower mortality rates, lower obesity, illness and death.
With cervical and thoracic spine corrective care rehabilitation procedures and protocols: even improved sensori-motor control and autonomic nervous system function.
Sitting is a big culprit in poor posture and the research shows if you sit more you die sooner.
Balance is briefly touched on in this video. After all, when you help balance, you help your body's ability to keep vertical. The ability of a senior to balance just 5 seconds on one leg predicts who will fall 2.1x risk of falling.
When the body is not mechanically balanced, it has to work harder to adapt to gravity. This makes everything you do require more energy due to the mechanical ineffectiveness. Thus, premature wear-and-and tear on the joints ensues.
My hope for you is that you do this exercise regularly and see a corrective chiropractor to make sure your spinal curves and gravitational forces are balanced.
Here are a couple of playlists that relate:
Core: • Core Strengthening Exe...
Neck Pain Relief: • Neck Pain Relief Exerc...
Dr Fields is a practicing chiropractor in Northern California and can be reached for in-person or telehealth appointments at www.fieldsfamilychiro.com and clicking "book online".
0:00 Start
:11 Strong Posture Wall Exercise with Neck Retractions
2:34 Strong Posture Pelvic Tilt or Focused Pelvic Tilt
4:47 Add Goalpost Arms or Cactus Position
7:40 Posture Wall Slides
9:25 Stork Posture Exercise
10:10 Lunge Stretch for Psoas
11:20 Chest Stretch
Music from #Uppbeat (free for Creators!):
uppbeat.io/t/atm/young-love
uppbeat.io/t/hartzmann/tropic
uppbeat.io/t/nick-petrov/no-g...
uppbeat.io/t/dan-phillipson/w...
uppbeat.io/t/justin-lee/daybreak
uppbeat.io/t/tatami/far-away - Наука та технологія
This is a wonderful addition to your TMJ posture video. When I first started these exercises I could hardly complete them because I was too stiff. I followed along as best I could 2x per week and gradually, over a few weeks, my range of motion and posture improved. Thank you for your videos!
You're so welcome!
@@dradamfields 😊😊😊😊
thanks a lot！我是来自中国大陆的粉丝，几年前有网友搬运你的视频到bilibili，我有颞下颌关节紊乱弹响和张嘴困难等困扰，做了之后好了很多，真的非常感谢你！❤
Thankyou so much Dr Fields for your response! I'm doing these once a day to start and cleaning out my fridge tomorrow. Thankyou again SO Much for sharing your expertise!!!!!
Way to go, Cat and thank you for reaching out and learning the tech to do so ; )
Amazing. I'm ready to go out into the day with confidence! My neck took a bit of strain, so to end off, I did some occipital neck stretches that you do in your other vids. Thank you so much! Gratitude.
Wonderful! Try to pull your shoulders down when the arms are in goal-post. You may have lifted them toward your ears and thus straining your neck.
@@dradamfields thank you
this is so so helpful! Thanks very much!
Glad it was helpful ; )
Feels fantastic! More like these please ❤
More to come! Thanks for the feedback
Thank you. Just what I need. The pain I felt let me know I need to progress into this and become consistsnt
The gifts of consistency await, Margie. ; )
Wowzas! That was a great addition to my numeral head fracture rehab. I feel taller and more aligned. Thank you!
Nice Lee! Time to get you on the set for some yoga videos ; )
😊
Hi Adam. I really appreciate your videos and that you respond to comments. You brought me in this one specifically because I told you I was having a hard time following instructions in TMJ posture. This one worked better for me! I just have 1 feedback. Since it's a whole body exercise, it will be easier for us to follow along if you show the whole body rather than the camera panning close up shots in different body parts. Or maybe put a close up on left, whole body on the right if you want to emphasize the upper body. (Also works with side angle and front angle). Thank you so much and I hope by pointing this out that I helped you too. :)
PS: I feel my jaw improved a lot. But if I skip 2-3 days it becomes tight again. Does it mean I have to do the exercises religiously everyday forever?
Nice sharing
Please give a video for head posture correction.
Doc your a machine ha! Oh just in time,, I've sat to much with this rain. Did my 2x daily though. Thanks! You've helped me more than PT.
Way to keep taking care of the wonderful, Ruth Collins!
Awesome video doc 🔥
I appreciate it!
Should I work through the soreness?
Soreness, yes. Pain, no.
These can be challenging and leave me sore. Should I repeat the exercises and work through the soreness? Also how do you keep so fit? Vegetarian? Thank you so much!
Love your videos, do you have a full body exercise routine with stretches?
That would be quite a long video. Try some bite-sized-pieces by doing a shoulder, core and knee video one after the other.
Good idea. I may just do that
You should@@dradamfields
Thank you!
You're so welcome!
Also how do you keep so fit doctor are you vegetarian?
Eating food the closest to it's original design...Designer food ; )
It was tough, but it was great
What's the point unless it's a challenge ; )
Nice haircut brother adam!
My gal went a little ballistic on that one. : )
Thanks brutha!
Wow. These are hard. I can't imagine ever being able to get my low back, shoulders, and the back of my head all against the wall at the same time.
Doc I know this has nothing to do with this topic but do you have any videos on reflux issues? I’ve been doing diaphragmatic breathing exercises and pinching my nose while breathing in to help the pressure in my stomach. Are you familiar with these techniques
Should I repeat the exercises and work through the soreness? Also how do you keep so fit? Vegetarian? Thank you so much!!
Muscle soreness is okay. Pain is not okay.
I eat food as close to the way it was put on the planet. Moving as close to the original design and away from anything that is packaged, altered, etc.. I believe there is a designer that made it so that the food on the earth and my digestive system are to merge and take that food and turn it into living, loving, thinking person. Deviations from that are a challenge/unneeded stressor to the body, mind and even spirit.
I would love to go on but a Pilates class is calling me right now ; )
@@dradamfields Beautiful!!
Omg, I can’t believe how this felt. I have some many issues targeting my body right now. TMJ, SI joint issues, then I had my nose fixed so I can breathe better. So actually I have to learn how to even breathe. I was always working w one nostril. You would have a “Field” day trying to fix me. Where to start? Oh, I have noticed too that my head isn’t on my neck evenly anymore? Is that coming from my shoulders then? My face, head, neck, shoulders are a complete mess. I don’t even know where to start. 😢
Okay Amy, Take a deep breath and just start gradually. After a month or so, I think a telehealth call with me would be a good idea. It's time to climb your Everest...one step at a time.
fieldsfamilychiro.janeapp.com/locations/telehealth/book#staff_member/1
@@dradamfields I’m just trying to climb steps right now w/o pain. Lol. I’m on it tho!!🥰
👌🏻
Can hypermobile people do this?
Yes, great for hypermobile people but stop if you have any sharp pain.
This is so challenging ! Is it normal to be sore afterwards and should I work through the soreness and repeat this tomorrow? Thank you so much! Also, How do you keep so fit are you vegetarian?
These can be challenging and leave me sore. Should I repeat the exercises and work through the soreness? Also how do you keep so fit? Vegetarian? Thank you so much!!
Omg!!!!
These can be challenging and leave me sore. Should I repeat the exercises and work through the soreness? Also how do you keep so fit? Vegetarian? Thank you so much!
Stop spamming same comment
I'm very sorry. I realized I did that and I didn't mean to what's my 1st time posting.
These can be challenging and leave me sore. Should I repeat the exercises and work through the soreness? Also how do you keep so fit? Vegetarian? Thank you so much!!
These can be challenging and leave me sore. Should I repeat the exercises and work through the soreness? Also how do you keep so fit? Vegetarian? Thank you so much!