All posts tagged: posture

4 Things you should know about your posture

November 18, 2015 Matt Kenney Blog No comments

As a chiropractor I assess people’s posture on a daily basis. In fact, I begin each examination with a basic postural evaluation. As I do this, I would estimate that 7 out of 10 people comment on how bad their posture is or has gotten. Today I’d like to discuss 4 crucial points I often share with my patients regarding posture.

1. Posture is your signal to the world – it tells a story about you whether you intend it to or not. Statistically speaking, when we meet someone we assess them within the first 90 seconds. Therefore, in most cases within a minute and a half we have made impressions of potential friends, clients or business colleague either positively or negatively. Poor posture can make us appear less approachable, not as confident, disinterested or create other unintentional negative signals that may not even be accurate. How confident do you think you appear as you deliver a presentation at work or as you approach that man/woman you’re interested in if your shoulders are hunched forward and your head is down? When you’re at a networking event and you’re slouching and leaning to one side do you think you’re appearing attentive and interested? The point is that your posture is telling a story every second that can either help or hurt you. Great posture will help better convey to the world your true self.

2. Certain aspects of our posture are completely under our own control. Sitting up straight, slouching less and or not having our heads forward staring into computer screens/mobile devices are examples of things we should do to improve posture. What I recommend for my patients positions are “postural checkpoints.” For example, if you find your posture is worst when you’re working on your computer try and train yourself to re-check your posture every 10-15 minutes. After a week or so it will become like second nature and you’ll notice that you’re no longer slouching or staring into your screen as you were previously.

3. Poor posture can lead to serious problems. Bad posture on a daily basis trains your body to remain in those poor positions. This places tremendous amounts of stress on your spine which in turn aggravates your nerves and causes pain and poor function. As an example, people with poor posture affecting their neck often end up with headaches or numbness and tingling into their arms or hands. Postural issues are much more than aesthetic; they can affect your neuro-musculoskeletal system in significant ways.

4. A chiropractor can help with posture. I always like to begin by giving my patients advice on improving their posture. For example, I may start by telling them to keep the breast bone up as this helps the neck, shoulders and hips naturally move into better positions. However, bad posture often comes from poor spinal alignment and/or a weak spine. In other words, the poor posture is a sign of an underlying spinal issue. For these patients I do a thorough postural and spinal check (including x-rays if necessary) in order to identify the problems causing the postural problems and then offer a plan to correct them. In my experience, even a single chiropractic visit often brings immediate and dramatic improvements to posture.

Dr. Kenney has won multiple awards for “Best Chiropractor” and specializes in helping patients achieve their goals of better health and pain relief. For more information please visit www.NewBodyChiro.com, find us on Facebook (New Body Chiropractic & Wellness Center) or call (303) 347-9906.

7 Ways to Prevent Neck Pain

October 22, 2015 Matt Kenney Blog No comments

As a chiropractor neck pain is something I deal with daily. As a result I’m frequently asked what can be done to reduce it. Today I’ll discuss 7 things I’ve found most effective for reducing neck pain.

1. Computer ergonomics. Neck muscles are small and designed for regular motion – looking up, down, side to side, etc. When they remain in a single position for too long they are forced to carry a greater load than what they’re designed for. Staring into computer screens for hours at a time is the most common culprit for this these days.
The fix: Sit with your shoulders back, head in a neutral (not forward) position, use a bigger monitor and make sure your monitor is in front of you and not to one side.

2. Devices. These days most of us have smart phones or tablets that we use regularly (often too regularly). When reading or playing on them we usually do so with our heads bent forward. This puts significant strain on the muscles and vertebrae of the neck leading to potential problems.
The fix: Rather than bringing your head down toward the device, bring the device up toward you so that you can look at it without bending the neck. This will eliminate neck strain.

3. Sleeping position. Another frequent cause of neck pain is a poor sleeping position – often using either too many pillows or too few. This places minimal stress on one side of the neck while applying significant stress on to the other. Signs of this are difficulty falling asleep due to discomfort and/or pain upon waking.
The fix: A pillow with a cervical contour or simply sleeping with a pillow sized so that your neck muscles feel relaxed on both sides when lying on it will help. Also, avoid sleeping on your stomach as this requires your neck to be turned to one side which will inevitably cause problems.

4. Stretch. In my experience while people often take time to stretch their backs, few stretch or loosen their neck muscles. This can lead to tight muscles, lack of mobility and often pain.
The fix: First, perform basic range of motion a few times throughout the day by simply moving your head and neck forward to back, side to side and then tip it from side to side. Next, do these same ranges of motion against resistance. For example, as you rotate your head to the right, do so into your right hand which is applying gentle pressure toward the left. This helps strengthen the muscles of the neck.

5. Posture. If you look at pictures of yourself you may notice that you have a tendency to have your head forward or tipped to one side. These poor positions are common and apply undue stress to the muscles and vertebrae of the neck and upper back leading to pain and other issues.
The fix: Start by drawing your breastbone back to improve your posture, this will keep your shoulders, head and even hips in a neutral, healthier position. Second, I recommend “postural checkpoints.” These are mental prompts you create for yourself to help monitor your posture. For example, if you tend to slouch while driving, create a checkpoint when you stop to remind yourself to “sit up straight.” After a week or two these become automatic and help decrease neck pain (and other pains as well).

6. De-stress. Stress has a negative effect on muscles making them tighter, less mobile and often sore. This is particularly true for the muscles from ranging from the neck down through your middle back.
The fix: There is no one cure for stress but in general things such as meditation, exercise, spending more time with people that build your confidence/make you happy, creating “me time”, having a hobby and other such things are effective.

7. Checkups. As mentioned in my introduction, neck pain is something I deal with daily because of how effective chiropractic can be in curing it. Our spines our constantly pressured via many of the things mentioned in this post. This can lead to arthritic changes of your spine (long term) as well as pressure on nerves that cause pain and other unpleasant symptoms (short or long term).
The fix: Treat your spine like you would your teeth, get regular checkups so that problems do not develop and so you’re not forced to endure unnecessary pain.

4 Reasons you should start caring about your spine

March 11, 2015 Matt Kenney Blog No comments

A weakening spine such as those with degeneration (arthritic changes), osteoporosis and misalignments can cause a multitude of problems. Conversely, a strong spine offers many benefits. Below are my top 4 reasons I think everyone should strive for a strong spine.

1. Your posture won’t suck. A weak spine often causes negative postural changes. Like it or not, posture conveys a wealth of information to those around you including confidence level, approachability and more. If your posture is bad it’s likely your social and business interactions are less impactful than they could be.

2. Less pain. Other than keeping you upright, the purpose of your spine is to protect certain parts of your central nervous system. Due to the close proximity of your vertebrae to your spinal cord and spinal nerves, if your spine isn’t healthy than your nerves will suffer. Suffering nerves create pain and other symptoms, something no one wants.

3. Keeps you young. An unhealthy spine leads to decreased motion which often spreads to the extremities. A strong spine helps you maintain flexibility allowing you to stay more active and enjoying life more. Equally important is that it will help you avoid spending your golden years hunched over, limping and worrying about climbing stairs.

4. Better sleep. Difficulty getting to sleep and/or staying asleep can come from both mental and physical causes. Physically, the most common reason is the inability to get or remain comfortable. This is often due to a weak spine that is sensitive to even the slightest positional change. Stronger spines lead to more restful sleep.

So how do you achieve a stronger spine? I feel the following are the most crucial:

· Regular exercise to strengthen muscles and bones such as resistance workouts, yoga, core strengthening, stretching, etc.
· Regular chiropractic checkups similar to dental checkups – maintain a healthy spine in the short term while also preventing problems from forming long term.
· Massage therapy to clear out tension that can lead to weakening spinal muscles and joints.
· Healthy nutrition such as fruits, vegetables, lean proteins, water and minerals such as calcium, magnesium and potassium to aid the recovery of muscles and strengthen bones.

Dr. Kenney has won multiple awards for “Best Chiropractor” and specializes in motivating and helping patients achieve their goals of better health and pain relief. For more information please visit www.NewBodyChiro.com, find us on Facebook (New Body Chiropractic & Wellness Center) or call (303) 347-9906.

Is your body giving you these 5 warning signs?

August 7, 2014 Matt Kenney Blog No comments

Listening to your body is an important part of achieving great overall health. Below are 5 signs that your body may be prompting you to make a change in order to rebuild your health:

1. You feel less energetic/depressed/moody. There are various reasons this can be the case but my personal belief is that your body has its own inherent energy and if it is not directed properly your body will suffer. Moping around and being sedentary are prime examples of this. The Fix: Challenge yourself physically and mentally. Perform any type of exercise that leaves you exhausted and you’ll lose that moody or depressed feeling. Mentally, learn to judge your thoughts as they occur. If you notice they’re negative or dwelling on the past then focus on something positive and more in the present.

2. Your clothes are fitting tighter in the wrong places. If you’re noticing it’s more difficult getting into the same clothes that fit you in the not-so-distant past than your body is telling you it’s time to make some changes. The Fix: Start with exercise but understand that no form of activity can outdo a poor diet. For nutrition, change your diet by adding in more fruits, veggies, and healthy proteins (lean meats, nuts, seeds, beans, lentils, etc.), as well as drinking more water and less soda/coffee/alcohol. Do this for even 2 weeks and you’ll notice a difference.

3. Your mind feels cluttered. The most common symptoms of a cluttered mind is beginning a task, losing focus, and starting on something else until you realize nothing is getting finished or completed properly. The Fix: Start by evaluating your home and work spaces. Do you have things everywhere? If your environment is messy than believe it or not it will spread to your mind. De-clutter your office or any areas in your home that give you an uneasy feeling when you walk into the room and you’ll take a quick step toward clearer and more productive thinking.

4. You complain a lot. Complaining is often a sign of unhappiness and insecurity about how to proceed. Ultimately it’s unproductive and probably very annoying to your friends and family. The Fix: Add more fun/fulfilling things into your life and you’ll immediately start complaining less. Also, come up with action steps to solve a problem rather than just criticizing and you’ll feel much better.

5. Poor posture. Bad posture can lead to problems or it can be a sign of an existing issue. Sometimes your spine is damaged or out of place causing you to lean or contort in a certain way to avoid pain. The Fix: See a chiropractor! I start all of my exams with a postural check of the patient and they are amazed at how much information I can infer just from watching them stand in place. Usually after a single adjustment patients will come back to me and remark that they are standing straighter, less lopsided and no longer hunching over.

5 Posture pitfalls you’ll want to avoid

July 26, 2014 Matt Kenney Blog No comments

Let’s face it; we all want to look good. Much like our clothing, our posture can either enhance or detract from our overall presentation. Good posture also helps our spine whereas bad posture can harm it. Since posture is something I’m asked about constantly, here are some tips:

Keep your head up. Walking with your head down, staring at your computer screen for hours and/or playing a quick 45 minutes of Candy Crush on your iPad are only a few examples of poor neck posture. Try to keep your head in a neutral position (not back or forward) so that you don’t apply stress to your neck.
Don’t slouch while driving. Unless you’re Jay-Z and filming your latest video there’s no need to lean dramatically to 1 side. Keep both cheeks on your seat and both shoulders gently resting behind you to avoid poor posture while you’re driving.
Don’t slouch. Women especially, tell me how scared they are to “get that humpback thing my grandmother had”. Slouching forward day after day is the quickest way for you to develop that same humpback. Instead, bring your breastbone up which will draw your shoulders back into a neutral position and improve your posture.
Improve work ergonomics. Most employers aren’t worrying if your work station is helping your spine. However, there are small things you can do to make things better for yourself. Set up your space to avoid repetitively turning your head, position your keyboard so that your elbows are close to a 90 degree angle and adjust your chair height so that your legs are also at a 90 degree angle with feet flat on the floor.
Avoid heavy bags or backpacks. It amazes me the many items women can fit into a purse, however if the purse is too heavy than carrying it on the same shoulder over time will negatively impact posture. The same is true for computer bags and backpacks. Travel a little lighter and switch shoulders regularly to avoid putting more stress on your spine.

Poor posture leads to an unhealthy spine which carries many health consequences. In fact I see people every day suffering from problems that likely originally began from something as overlooked as poor posture. Use the tips above to improve your posture and avoid problems down the line.

For more health information or to schedule appointments please visit www.NewBodyChiro.com or “like” New Body Chiropractic and Wellness Center on Facebook.

5 Posture pitfalls you’ll want to avoid

July 26, 2014 Matt Kenney Blog No comments

Keep your head up. Walking with your head down, staring at your computer screen for hours and/or playing a quick 45 minutes of Candy Crush on your iPad are only a few examples of poor neck posture. Try to keep your head in a neutral position (not back or forward) so that you don’t apply stress to your neck.
Don’t slouch while driving. Unless you’re Jay-Z and filming your latest video there’s no need to lean dramatically to 1 side. Keep both cheeks on your seat and both shoulders gently resting behind you to avoid poor posture while you’re driving.
Don’t slouch. Women especially, tell me how scared they are to “get that humpback thing my grandmother had”. Slouching forward day after day is the quickest way for you to develop that same humpback. Instead, bring your breastbone up which will draw your shoulders back into a neutral position and improve your posture.
Improve work ergonomics. Most employers aren’t worrying if your work station is helping your spine. However, there are small things you can do to make things better for yourself. Set up your space to avoid repetitively turning your head, position your keyboard so that your elbows are close to a 90 degree angle and adjust your chair height so that your legs are also at a 90 degree angle with feet flat on the floor.
Avoid heavy bags or backpacks. It amazes me the many items women can fit into a purse, however if the purse is too heavy than carrying it on the same shoulder over time will negatively impact posture. The same is true for computer bags and backpacks. Travel a little lighter and switch shoulders regularly to avoid putting more stress on your spine.

For more health information or to schedule appointments please visit www.NewBodyChiro.com or “like” New Body Chiropractic and Wellness Center on Facebook.

All posts tagged: posture

4 Things you should know about your posture

7 Ways to Prevent Neck Pain

4 Reasons you should start caring about your spine

Is your body giving you these 5 warning signs?

5 Posture pitfalls you’ll want to avoid

5 Posture pitfalls you’ll want to avoid

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