By Dr Karli Plowright
(Family Wellness Chiropractor + Exercise Scientist)
Nomad Chiropractic Mosman)
Chiropractic and posture
Your posture whilst sitting, standing, lying and walking can have a big impact on your health, as such a healthy posture is fundamental to the physical health of your body. Posture can impact your bones, muscles, ligaments and nervous system.
Reasons for poor posture
The biggest reason for poor posture is repetitive movements or repetitive activities. This is likely to include sitting at your work desk, not having an ergonomically set up computer / desk. A dominance of one side can also affect posture, do you notice you lean on one leg each day whilst waiting in line for your coffee? Also looking down at a smartphone and watching TV is also another common source of poor posture. Poor posture can be caused by injury, stress, lack of muscle tone, inflexibility or bad habits.
How do you know if your posture is bad?
You can probably notice if someone elses posture is bad but have a look in the mirror or get someone to take a photo of the side of your body to see if your posture is!
Have a look at my checkpoints and compare them to your photos
Looking from the side;
- Is your chin sitting forward of your chest?
- Are your shoulders rolling forwards?
- Is your belly tilted forward?
- Can you see your lower back arching forwards?
- Are your knees ahead of your ankles?
Now looking from the front;
Does your head tilt to one side?
Are your shoulders level?
Are your hips level?
Are your feet rolling inwards?
How many of those checkpoints did you have to tick? If you had to tick any of these boxes and you have issues with your posture, consider getting assessed by your Mosman Chiropractor Karli.
When should you start looking out for posture
If you are getting tension in the same spots whilst exercising, working or sitting
If you sit for long periods of time
If you have a home set up work from home desk
If you are getting headaches
If you are having shoulder tension, which is relieved when you stretch to open the chest
You feel like you can’t tilt your hips back without tension
You are having knee tension
Your feet roll inwards
Why adjusting helps
At Nomad Chiropractic Karli chiro is likely to assist in improving posture and aiding in better overall spinal health by finding the underlying cause/s of your posture problems. By correcting the root cause of your posture issues, you can begin to heal the body and not constantly have those pains and niggles.
Adjusting helps by correcting this root cause, with the use of adjustments of the spine and extremities, stretching of certain areas and strengthening of specific muscles - the back of the neck is a big one when trying to improve posture. Once I have found the root cause and treated this, at home exercises will help to aid as a posture reminder so that eventually you can stand, sit, lie and walk without having to constantly remind yourself about your posture. Good posture can have an immediate effect on the body, and you’ll begin to look taller!!
Benefits of chiropractic for someone with poor posture may include;
Proper movement of joints
Reduced stress onto surrounding ligaments and muscles
Less risk of injury
Conserving more energy
Improved movement of the body
Steps I would take when assessing you
History taking, to find out about your lifestyle, work, exercise habits and where you are feeling the pain
Examine your posture, by taking posture photos to assess symmetry, uneven shoulders and hips and neck tilts. This would also rule out if scoliosis is associated with your poor posture
Testing flexibility and range of motion
Orthopedic examinations and physical examinations to further test the integrity of your spine / body, including your stance and walking posture
Treatment of musculoskeletal system and home exercises to help assist with posture
Re-assessment with posture photos to see the change
Chiropractic stretches / lifestyle advice to try:
SCM stretch
Bring the head slightly back, tilt the ear down to the same side as the shoulder and then tilt the chin away from that shoulder. You will feel the stretch in the front of the neck on the side you are looking towards. *If you feel dizzy or lightheaded in the position, stop immediately.
Pec stretch
Stand in a doorway with your arm bent at 90 degrees and your elbow and hand resting on the wall. Step forwards with the leg closest to the wall and feel a stretch in the front of the shoulder/chest.
Chin tuck
Keeping your eye gaze forwards, tuck your chin back towards your neck and imagine someone is pulling your neck up and lengthening it. Hold this from anywhere between 5-15 seconds.
Pelvic tilt
Lying on your back, place your hand in a diamond shape on your abdomen, thumbs on your belly button and index fingers towards your pubic bone. Imagine there is a marble in between your hands. ‘Move’ the marble down to your index fingers and up to your thumbs 5 times.
So if you are experiencing back pain or any other issues from poor posture and you are wanting to improve your posture contact Nomad Chiropractic and you can also book an appointment online with Karli chiro. Bring me any questions you have about how chiropractic can help with your posture and other health issues you may be facing.
Questions? Get in touch!
Till next time,
Chiro Karli :)
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Book in online with your Mosman Chiropractors Lucy Bartlett, Karli Plowright and Sandy Ghobrial at www.nomadchiropractic.com.au
Located at: Suite 1, 563 Military Road Mosman NSW 2088 Rear entry -- find the cacti and you'll see our door!
Ph 02 9969 7503
www.nomadchiropractic.com.au
For More Information head to: www.nomadchiropractic.com.au/chiro-research
*Note: Karli Plowright moved back to WA in December 2022 and as such is no longer a practitioner at Nomad Chiropractic in Mosman. All of the practitioners at Nomad Chiropractic are trained in the above.