Happy New Year! We hope your rocking 2019 and wanted to give you some helpful exercises for your posture :)

Happy New Year! We hope your rocking 2019 so far, and enjoying all the fresh starts and new beginnings.

This months newsletter we'll be diving in common postural faults and easy ways to correct them. We hope you enjoy them :)


Another year has come and gone and if your anything like me 2018 was full of massive growth and changes ALL around the board! This months newsletter is all about one of my favorite subjects which is; posture. I'll be diving into my top 3 postural dysfunctions and 3 simple exercise to help facilitate proper alignment. The trick with these is to stay consistent and make them a part of your wellness routine. 





 POSTURE, POSTURE, POSTURE...... 

Its something that's been ingrained into therapists, patients, and the general collective that we have to fix and put A LOT of effort into making these corrections. This is simply not the case in my opinion.

As a massage therapist I'm interacting with different bodies all day long and come across many different alignments within the human form. I tend not to try and "fix" anything but rather guide and direct the body towards a more functional holding pattern, this is done sometimes very subtly or in other cases with a bit more effort. 

As a Manual Therapist I do believe posture is key, but like I mentioned above my approach tends to be a bit different. Here are my  TOP 3  common postural misalignments and simple ways to correct them; If you have any discomfort with these exercises please ask your therapist to go over them with you and make any necessary adjustments. 


Number 1 Anterior/Rounded Shoulders 
This is by the far the most common postural issue I come across. Most of us are at desks all day and habitually slumped forward. This common postural concern places large amounts of tension on the thoracic spine, cervical spine, and places unnecessary tension within the abdominal cavity. My favorite correction for this postural fault are called " Wall Angels" and they look a little something like this .

Also, when working at your desk make sure BOTH feet are placed on the ground and that midback is touching the chair. 

  1.  To begin stand up against a wall/or lay flat on the ground

  2. .Place arms at 90 degrees with elbows bent. Make sure your back is flat up against the wall and core engaged to flatten that lower back.

  3. Tuck the chin in and press your head firmly up against the wall. SLOWLY raise arms up the wall keeping your back as flat as possible until your arms are all the way up the wall.

  4. Then again slowly lowering them down to the start position keeping everything tight and up against the wall. I would recommend doing these midway through the day and repeat 15-20 times! You will notice a huge difference! 


Number 2 Anterior pelvic tilt/ Hyperlordosis 
 
This is a fairly common postural concern and a relatively easy correction. We need to remember that these patterns have been ingrained into our bodies for years and it takes time to break the faulty patterns. This misalignment tends to happen in dancers, gymnasts, and yogis and is a common reason for lower back pain/tension. 

Again up against a wall try to get entire back flat against the wall. Imagine you have a tail and try " tucking the tail" underneath you. Squeeze the glutes together and hold the position for 15-30 seconds repeating 5 times. The whole pelvis should be "tucked under" and the lowerback should be flat against the wall. I also tend to give bridge pose for patients with a hyperlordosis and recommend holding for 30 seconds repeat 5 times. Here's what a bridge pose should look like ideally; I've included a prop underneath the sacrum for modification if necessary. 

 

Number 3 Head Forward Posture 

The human head weights between 10lbs-11lbs and if carried anteriorly can load up the facet joints, intervertebral discs, and of course the muscles. With most of us looking at screens all day long, our chins tend to like to come forward and this can cause much neck and shoulder discomfort.

The best exercise to combat this dysfunction are called " chin tucks" and once again all that is required is a wall and some time. With everything pressed flat up against the wall and glutes squeezed, firmly push the back of the head up against the wall and tuck the chin in. Your trying to create a double chin :) 


Holding the chin tuck and backward pressure for 30 seconds then releasing and repeating 3-5 times. This technique can be used to help alleviate headaches, muscle soreness, and general neck and shoulder pain. 

Getting your body into a strong alignment will take some consistency and setting reminders/getting a regular routine is the best way to accomplish this. I tell clients to set aside 5-15 minutes every morning or afternoon. 


Alright everyone, that's it for this month and thanks for reading. Next month we'll be diving into hydrotherapy and its benefits for the patient. 

Yours Truly, 

Brad Neate
Owner/RMT


 

Law of Attraction and Synchronicity

synchronicityandLOA

Law of Attraction (LOA) and Synchronicity

Welcome to my new Blog! I'm so excited to be sharing my thoughts and inner workings with you. I woke up this morning and had a strong desire to express my personal understanding on the Law of Attraction and what it means to me. I believe that every individual has a internal guide and these posts are aimed at helping you to turn inwards towards that innate wisdom that every human being has.

"The Law of Attraction says that that which is like unto itself, is drawn. In other words, that which you think, in any moment, attracts unto itself other thoughts that are like it." Abraham Hicks

I love that! It rings true wisdom and is put in such a way that makes sense. I've found in my own personal life that this is the case and have now become hyper aware of my thinking mind. Try not to focus on what you DO NOT want and instead focus on things that you DO WANT. Get into the vibration of the things you want to attract, I like to do this by visualization and imagination. Feel the EMOTION of having what your heart desires and just allow yourself to feel the abundance, to feel the love, to feel the joy that this will bring you. The goal here is to stay in the vibrational frequency of having already that which you want. It is yours and your thoughts AND emotion have put the ball in motion, now it is time to watch the manifestation and stay in the receiving mode. 

I find the universe also likes to talk to us in what I call " synchronicities." For me personally this shows up as number sequences, random encounters, and what people call coincidences. While practicing the LOA these synchronicities have exploded for me! Pay attention to the signs and they will start directing you, this is also where emotion comes in and having an awareness of your emotional body as a director to whether or not you are on the right path. To simplify all of this start paying attention to the world around you, most of us are walking around blinded by no fault of our own. Awareness will open all doors. We are in a world where awakening is occurring at a rapid pace and the key that opens the door is awareness.   Sending love and light to all, 

 

Mindfulbrad