Posture Campaign

Pregnancy & Posture

Posted: April 10, 2017
By: Wellness Ferguson

One of the most important contributions to a healthy pregnancy is good posture. Proper alignment can decrease low back and neck pain, and fatigue. However, during pregnancy several things occur that work against maintaining correct alignment. These guidelines will help you maintain a healthy posture throughout your pregnancy when standing, sitting and lying down.

The Effect of Pregnancy on Your Body's Alignment

  • The weight of the baby causes your lower back to sway as your center of gravity moves forward.

Poor Posture (occurs naturally)

  • Your abdominal muscles become stretched as the baby grows. These muscles are less able to contract and keep your lower back in proper alignment

  • Hormone levels increase in pregnancy and cause joints and ligaments to loosen

Corrected Posture (requires practice)

In order to counteract the increased low back curve, straighten your upper back so that your ear, shoulder and hip are aligned. Tuck your pelvis under using the pelvic tilt.

Maintaining a Healthy Posture While Standing

  • Maintain the pelvic tilt at all times, so that your lower back does not sway forward.

  • Contract your abdominal muscles and buttocks to act as a natural "corset" for your lower back.

  • Keep your chin tucked in. Your ears should be in a straight line with your shoulders.

  • Avoid standing in one position for long periods of time.

  • Avoid high heels, as they cause your body weight to shift forward even more. Wear low heeled, comfortable shoes.

  • When doing any task where you are standing for a prolonged period of time, such as ironing or doing dishes, put one foot up on a step stool or sit on a high stool. This will decrease the sway in your lower back. (see example to right)

  • Consider wearing a maternity support belt (available at Newborn Connections).

Source: http://www.cpmc.org/services/pregnancy/information/relaxation_posture.html

Dr. John Ferguson offers tips, adjustments, and wellness tools to help improve posture during pregnancy. By taking care of your posture during pregnancy, you can possibly  help to  improve your overall birthing experience.Schedule your pregnancy & posture consultation today:  http://bit.ly/2ojpRVq


Poor Posture & Pain: Self-Test Tips

Posted: April 10, 2017
By: Ferguson Wellness

Poor Posture & Pain

 

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A lifetime of poor posture can start a progression of symptoms in the average adult. It can start with...

Fatigue - your muscles have to work hard just to hold you up if you have poor posture. You waste energy just moving, leaving you without the extra energy you need to feel good.

Tight, achy muscles in the neck, back, arms and legs - by this stage, there may be a change in your muscles and ligaments and you may have a stiff, tight painful feeling. More than 80% of the neck and back problems are the result of tight, achy muscles brought on by years of bad posture.

Joint stiffness and pain - at risk for "wear and tear" arthritis, or what is termed degenerative osteoarthritis. Poor posture and limited mobility increase the likelihood of this condition in later years.


 

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The Wall Test - Stand with the back of your head touching the wall and your heels six inches from the baseboard. With your buttocks touching the wall, check the distance with your hand between your lower back and the wall, and your neck and the wall. If you can get within an inch or two at the low back and two inches at the neck, you are close to having excellent posture. If not, your posture may need professional attention to restore the normal curves of your spine.

 

The Mirror Test

(Front view) Stand facing a full length mirror and check to see if:

  1. Your shoulders are level

  2. Your head is straight

  3. The spaces between your arms and sides seem equal

  4. Your hips are level, your kneecaps face straight ahead

  5. Your ankles are straight

(Side View) This is much easier to do with the help of another, or by taking a photo.

Check for the following:

  1. Head is erect, not slumping forward or backwards

  2. Chin is parallel to the floor, not tilting up or down

  3. Shoulders are in line with ears, not drooping forward or pulled back

  4. Stomach is flat

  5. Knees are straight

  6. Lower back has a slightly forward curve (not too flat or not curved too much forward, creating a hollow back).

 

Wellness Expert Dr.John helps to provide patients with tips and effective ways to imporve their posture and overall wellness. Looking to make changes to your posture? Schedule your consultation with Dr.John Ferguson today: http://bit.ly/2ojpRVq

 

Article Source: http://www.kansaschirofoundation.org/goodposture-article.html

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