HOW IS YOUR POSTURE? (as featured in March's Newsletter)

DO YOU HAVE BACK PAIN? SHOULDER PAIN? HEADACHES?

IT COULD BE CAUSED BY YOUR POSTURE!



A normal thoracic (mid/upper-back) spine has a naturally occurring curve. However, abnormal excessive curvature of the thoracic spine does occur. There are a few medical conditions that can cause this, such as osteoporosis, but the majority of people will experience excessive thoracic spine curvature due to poor posture!

With the growing amount of time we spend hunched over at the computer or slouched while driving or watching TV, excessive thoracic spine curvature is becoming increasingly prevalent in our society. Even if you are one of the more active individuals, certain sports and exercises can also predispose you to this posture such as cycling.

This excessive curvature triggers chain reactions through the body, often leading to painful conditions:

• The resulting decrease in available movement of the mid/upper-back causes an increase in movement in the neck and low-back. This can cause these areas to become irritated and painful. So what you thought was a sore low back could be stemming from a stiff mid/upper back!

• Prolonged slumped sitting causes the pelvis to tilt backward which leads to a permanent lengthening and stretching of ligaments and muscles. Over a long period, the accompanying neural and connective tissue incorrectly adapt and this can be difficult to remedy.

• While standing, excessive thoracic curvature causes the low-back to compensate by excessively curving in the opposite direction. This causes increased pressure on the low-back spinal joints and discs, which could lead to disc degeneration and potentially disc prolapses, commonly known as ‘slipped-disc’.

• Pain and grinding under the shoulder blade is linked to excessive thoracic spine curvature. The shoulders roll forward which contributes to inflammation of the rotator cuff tendon, and to shoulder impingement pain experienced when the arm is lifted, making overhead exercises difficult.

• Poor posture forces the neck and head to move forward which can cause neck pain and headaches!


So, what kind of posture do you have? If you have poor posture, it is imperative that you correct it before these injuries and conditions develop!

EXERCISE OF THE WEEK - Modified Superman

This is a great exercise to encourage thoracic extension, while also strengthening the extensor muscles of the back.

- Lie on the exercise ball, with the legs extended, and feet about hip width apart for balance. Rest your chin on the ball


- With a smooth movement, draw the shoulder blades back, while turning the palms up towards the ceiling, extending the arms

- Hold this position for the count of 5, and slowly return to the starting position

- Repeat 10-15 times, 1-3 sets

Stop if you experience pain.

EXERCISE OF THE WEEK - Thoracic rotation and Extension

Continuing on from last weeks exercise for thoracic mobility, this week we are looking specifically at thoracic rotation and extension - two movements that can become very restricted in individuals who sit at computers all day, or have a poor posture.

Check out this video showing the exercise:Thoracic rotation and Extension Exercise

- Get into the quadruped position (on your hands and knees, spine level like a table top).

- Place your left hand on your head, elbow flexed, so you are balancing on your right hand and knees. Move your left elbow up towards the ceiling

- In a controlled movement, drive the elbow down and underneath your chest towards the right knee. Slowly return to the starting position.

- Repeat 10 times, then swap sides!

Stop if you experience pain!

EXERCISE OF THE WEEK - Thoracic mobility

Every week we will be bringing you a new exercise to try which is related to the topic of the month. This month the topic is thoracic spine!

Foam rollers are a great adjunct to traditional exercise therapy. They can be used for stretching, self myofascial release, core stability and balance training. The following exercise, with the use of the foam roller, is great for improving thoracic spine mobility because it encourages movement at each thoracic segment.



Place the roller perpendicular to your spine. Lie on the roller around mid back level - just below your shoulder blades. Bend your knees and lift your hips up, supporting your head with your hands.

Roll back and forth from the top of the shoulders down to the bottom of the rib cage - avoid rolling up your neck.

Start with doing this for 20 seconds, repeating 3 times; progressing to a minute as able.

If you are interested in purchasing a foam roller, contact (970) 949-9966 for more information.