The human body is designed to be moved.
A recent study of teenagers showed that they often sit for 95% of their waking day. At this clinic we encourage people to be physically active.
Physical Activity can be physical work (e.g.Building) or chores (house work) or daily activities. Exercise is a planned activity moving the body in a pattern different from normal activity. Play is usually physically active but involves elements of rest and creativity.
Step 1: Getting started.
I recommend that you stand relaxed or sit comfortably upright in a chair. Identify where your head joins the top of your neck. This can be done by nodding your head up and down gently.
Step 2: Find the balance point for the muscles at the top of your neck.
Gently turn your head left and right, keeping your head level.
Lower Back Care
If the sway in your lower back gets too large then the back starts to buckle and give pain.
Tuck your butt in!
Place your hands on your hips. Tilt your pelvis back and forward (tailbone down, pubes up) until your lower back feels more comfortable or less painful.
Many people experience this good posture balance in other activities:
Stand next to something you can use for balance.
Lift your right leg behind your and hold your foot (or trouser leg) with the right hand. (Start with either leg but stretch both legs).
Tilt your pelvis forward. (Tuck your butt in and flatten your tummy). Check with a mirror if it helps.
Once you are in this position keep your back as straight as possible…
Safe Abdominal Exercise
For those beginning or those with a weak back.
Upper Abdominal Crunch
Secure your lower back
Bring your knees up toward your chest and cross your ankles and let your knees spread apart.
Adjust the position of your legs until your back is almost flat.
At this point the back usually feels strong and…
Stretching is to change the length of muscles or to reset the ‘length reflexes’ in the muscles.
This will help maintain a balance in the body and increase performance of muscles.
To stretch most people pull hard on a muscle
People under 25 can often do this “Stretch or die” stretch and it lengthens
The further that people are from 25 the more…