Author name: Seowithkhizer

X-Ray or MRI to Assess Posture? In this 3-part mini-series, we’re going to discuss X-Ray vs. MRI imaging. In Part 1 we’ll briefly talk about how each of these modalities works and whether or not they emit harmful radiation. In Part 2 we’ll look at which one is the better choice for analyzing your posture. In Part 3 we’ll look at some real examples of neck and low back X-Rays and MRIs and compare the two. Part 1 – MRIs and Xrays Work? Let’s start with MRI – Magnetic Resonance Imaging. An MRI machine is really just a gigantic magnet that provides 3D images – it’s like being placed in the middle of a massive donut. You don’t really need to know how it works, but I happen to think it’s fascinating.  https://youtu.be/6wtKKNov9e4 So humans are made of water and water is made of hydrogen and oxygen. Hydrogen has a positive charge because if you recall from high school chemistry, it has one proton. When the body is placed in a strong magnetic field, such as an MRI scanner, the protons in each hydrogen atom line up along the same axis. When the magnetic field is then turned off after say 20 minutes, the protons flip back again and this causes a signal. This signal is used to create the image. Because an MRI uses magnets or magnetic radiation, it isn’t considered harmful to your body. X-Rays work differently; they also use energy but not from a magnet. The beam of energy from an x-ray comes into contact with your body and is absorbed in different amounts by different tissues, depending on the tissue density. An x-ray beam passes straight through softer tissues and looks black on film, but gets absorbed by denser materials like bone and these structures look white on film. X-ray imaging is ionizing radiation. In other words, it delivers much more energy into the body than an MRI. This high-frequency energy causes atoms or molecules to gain or lose electrons. This can damage a cell. Damaged cells divide and create more damaged cells. That’s why we don’t x-ray pregnant women; because there is a lot of cell division happening there. Before we freak out about having an x-ray. Let’s put this into perspective. There are many items we use daily that emit low-dose radiation. Sunlight, cell phones, tablets, computers, wifi routers, microwaves, cigarettes, television, and fertilizers. It’s the cumulative effect of yearly radiation that’s important here. In Canada, the Nuclear Safety Commission sets a limit of 50 mSv of maximum allowable radiation in a single year and 100 mSv over 5 years; or an average of 20 mSv per year. Perspective is what’s important here. The benefit of having a structural diagnosis of your neck (0.2 mSv) provided by x-ray far outweighs the risk of radiation harm. In fact, one seven-hour flight will give you the equivalent radiation dose of two neck x-rays, according to the x-ray risk calculator. The only reliable means for analyzing the bony structure of your spine is an x-ray. Your healthcare practitioner can not, under any circumstance, diagnose your structural problems with only a physical examination; regardless of how skilled there are! It is therefore crucial to have an x-ray before the start of treatment and/or exercise programs begin. We will discuss this in much detail in Part 2 of this mini-series on X-Ray and MRI. Further Resources: Forward Head Posture – Cause and Cure Dr. Paula Moore If you suspect you have a problem with your posture, and you can’t stop slouching, because it hurts when you try, we have got the solution you’ve been waiting for. Posture Videos have been helping people correct their posture for a decade. With millions of people viewing our videos, and +25k enrolled students in 90+ countries around the world, Posture Videos is changing the face (or spine) of online healthcare. We are so glad you are here! Leave a Reply Cancel Reply Logged in as Seowithkhizer. Edit your profile. Log out? Required fields are marked * Message* Previous Post Related Posts You May Like X-Ray or MRI to Assess Posture? April 2, 2025 Mattress in a Box | Sleepovation Review Dr Paula Moore April 2, 2025 Are Pillows Really Necessary? March 31, 2025

Mattress in a Box | Sleepovation Review Dr Paula Moore I was on my way out to buy a new memory foam mattress for my bed – which I’ve had before and loved – when Brian from Sleepovation emailed me asking if I would endorse the Sleepovation mattress. He said it uses the latest sleep technology. Having never even sat on a Sleepovation mattress, much less had one on my bed, I wasn’t prepared to offer an endorsement, but I was happy to give the mattress a try. A true endorsement will only ever come from me if I love and use a product regularly. Brian was cool with that, and within the next 48 hours, my Sleepovation mattress arrived in a box https://youtu.be/ct65h7UPE-E I love several things about this mattress and a few things I’m not so keen on. Here is my review of the Sleepovation Mattress in a Box. I’m not that keen to endorse something that can be so subjective. Please have a read of my pros and cons, do a little research, and then decide for yourself. Sleepovation Mattress |The good Support: Sleepovation claims to be the first ‘pocket system’ mattress – also known as ‘tiny mattress.’ In theory, the individual suspension system (made up of 700 tiny mattresses) supports the spinal column and each bone separately. It cradles the body’s curves while providing enough firmness for the back’s muscular and bony structures. This should give pain relief and pressure relief on the neck as there is motion transfer between the different air channels. This is potentially great for spinal alignment, depending on your sleeping position. I was skeptical when I first sat on my Sleepovation Mattress because it felt softer than the firm memory foam mattress I have slept on for years. On my first night’s sleep, I slept for 10 hours straight in comfort and didn’t wake to use the bathroom once! That was miraculous for me. Cleaner: The Sleepovation has removable, washable covers – two in fact! The one you see with the blue zipper in the image above and an elastic mattress cover fits over the top of the quilted cover. This is a definite benefit, as a quality mattress cover can run upwards of $100 and is advised to give you unmatched cleanliness. You can also vacuum between each of the 700 tiny mattresses to remove dust. That’s pretty unique! Cooler: The individual pocket system allows air to circulate right through the mattress channels. I don’t suffer from being too hot at night, so it will be interesting to hear from some of you on this potential benefit. Motion Isolation: Because each of the 700 tiny mattresses moves independently, you shouldn’t get much co-sleeping disturbance from your partner. So far, I have found that to be true. Greenguard Certification: Greenguard products are certified for low chemical emissions, so they are considered acceptable for sensitive individuals. I don’t have any allergies myself, so that will be for you to decide. Sleepovation | Less good No Slats: Because there are 700 tiny mattresses, box spring or coil underneath isn’t ideal, and neither are slatting because the individual segments can slip through. So you need to use a platform bed or buy a thin sheet of plywood to place over the top of your slatted base. Not Organic: The material and foam for the Sleepovation mattress are not organic. Organic mattresses are part of the luxury mattress market, and you can expect to pay upwards of $3,000 for one; and by the way, memory foam mattresses are also not organic. Typical (non-luxury) mattresses contain chemicals that are probably not that healthy for anyone but particularly unsafe for babies and children. Most mattresses contain petroleum-based chemicals, toxic foams, synthetic fabrics, and fire retardant barriers or chemicals. These chemicals can off-gas and expose your family to dangerous toxins while they sleep. Organic mattresses are often made of cotton or wool and use no chemical treatments, but do your research before you buy! Price: I consider Sleepovation in the quality mattress market, typically between the $1,000 – $2,000 price point. Considering the average person sleeps for 8 hours each night, I did a little calculating: 8 hrs x 30 days/mth x 12 mths/year = 2,880 hrs sleep/year If you start sleeping on a quality mattress like Sleepovation at the age of 30 and live to be 84, that is: 54 years on a quality mattress. 54yrs x 2,880 hrs/year = 155,520 hrs sleeping on your quality mattress this lifetime. 155,520 hrs / 24 hrs (per day) = 6,480 days of your adult life spent sleeping! That is 18 total years of sleep from age 30-84! Slightly depressing, isn’t it. A Sleepovation Mattress typically costs about $1,500: $1,500/6,480 days = approximately 23cents/sleep on your Sleepovation Mattress. I’m ok with that. You? Where to get your Sleepovation Mattress >> SleepOvation Mattress discount: Use coupon code POSTURE to save $50. You can also buy a Sleepovation pillow made up of 77 tiny pillows and is recommended to give you a good night’s sleep. Dr. Paula Moore If you suspect you have a problem with your posture, and you can’t stop slouching, because it hurts when you try, we have got the solution you’ve been waiting for. Posture Videos have been helping people correct their posture for a decade. With millions of people viewing our videos, and +25k enrolled students in 90+ countries around the world, Posture Videos is changing the face (or spine) of online healthcare. We are so glad you are here! Leave a Reply Cancel Reply Logged in as Seowithkhizer. Edit your profile. Log out? Required fields are marked * Message* Previous Post Related Posts You May Like Mattress in a Box | Sleepovation Review Dr Paula Moore April 2, 2025 Are Pillows Really Necessary? March 31, 2025 What Is Postural Sway? March 31, 2025

Are Pillows Really Necessary? Chimpanzees and their common ancestors have been sleeping without pillows for millions of years. Most people nowadays do use pillows. Are pillows necessary? Instinctive Sleeping Humans are one of many species of primates – ancestors that lived in the trees of tropical forests. With the exception of humans, most primates live in tropical regions of Africa, Asia, and the Americas. The earliest primates go back nearly 60 million years, and primates have been sleeping without pillows for a long time! Great apes (that’s us) are unique in that they build sleeping nests or beds. Other primates, like Chimpanzees, sleep on branches. Chimpanzees build their nests from a sturdy tree called Ugandan ironwood. This may suggest that firm is best when it comes to sleeping. Or, more likely, firm branches prevent a weak branch from breaking and leaving the chimp vulnerable to predators. How did humans sleep without pillows? The question, if you think about it is a bit strange. If we think about sleeping in general, it is the ultimate relaxation. Unless you are extremely tired, you can actually sleep in almost any environment. Have you ever fallen asleep when there is loud music on? Have you slept in a tent? There is no doubt that modern pillows do make us feel more relaxed, as do mattresses. However, there is no real physiological reason why we must have a pillow or a mattress. We can fall to sleep quite easily without a pillow using a few basic tips: As much as possible, try to ensure you are in a quiet and dark place without too many distractions. Lie on your back and shut your eyes. Now you are at one with the ground, really try and feel it mold with your body. If this doesn’t work, then move over to your side and you can use an arm like your pillow. This is pretty much how our ancestors and even cavemen slept comfortably without pillows. It is believed that humans have been using some form of pillow for thousands of years, but the earliest pillows were very different from what we use today. The earliest pillows were made of stone, wood, or other hard materials, and were used to prevent insects and other small animals from crawling into a person’s mouth, nose, or ears while they slept. As for how humans slept without soft pillows, they likely slept in a more upright or reclined position rather than lying flat on their backs, as is common today. They may have also used blankets or other soft materials to cushion their heads and support their necks while they slept. Over time, pillows evolved and became softer and more comfortable, and they are now an essential part of many people’s sleep experiences. However, it is worth noting that pillows are not strictly necessary for a good night’s sleep, and some people find that they sleep better without one. The optimal sleeping position and pillow preference can vary from person to person, and it’s important to find what works best for you. Michael Tetley Sleeping Positions Michael Tetley is a physical therapist who wrote a book titled “Instinctive sleeping and resting postures: an anthropological and zoological approach to the treatment of low back and joint pain.” In this book, Tetley proposes that many modern-day health problems, including low back and joint pain, are caused by unnatural sleeping and resting postures. The article suggests that we are too far removed from our primate origin. I remember my youth spent sleeping under the stars in nothing but a sleeping bag. Now, in my forties, I’d find it hard to relax and sleep on a hard floor, let alone a forest floor or tree branch! According to Tetley, humans have lost touch with their instinctual sleeping and resting postures due to modern lifestyles, and this has led to chronic pain and discomfort. He argues that by adopting more natural postures during sleep and rest, individuals can alleviate these issues and improve their overall health. Ideal Sleeping Positions According to Tetley Tetley recommends sleeping on one’s side with a pillow between the knees, as this can help to align the spine and reduce pressure on the lower back. He also suggests resting on the floor or on a firm surface rather than on a soft mattress, as this can help to support the body’s natural curves and promote good posture. Overall, Tetley’s approach emphasizes the importance of adopting more natural sleeping and resting postures in order to prevent and treat common musculoskeletal problems. What Type Of Mattress is Best for Sleeping? When you lie down on a hard, flat floor, you will immediately feel the tension in your body(try it). Once you sense your tightness, you can do something about it and let go of the areas that are holding stress and rigidity and release the stiffness. When you get down on the floor, something has to give, and it’s not going to be the floor. That’s for sure! Think of the floor as your personal biofeedback device. Use your breathing to release tension and encourage relaxation. So what type of mattress is best? Choose whatever gets you a good night’s sleep, but I’m in love with my Sleepovation! What is the Best Sleeping Position? It is clear that sedentary ‘civilized’ people likely have a much higher incidence of musculoskeletal lesions (especially low back pain) compared with native peoples, nomads, and forest dwellers. Anecdotal evidence suggests that low back pain and joint stiffness are markedly reduced by adopting natural sleeping postures. The following table compares different human sleeping positions along with their pros and cons: Sleeping Position Pros Cons Back (Supine) – Aligns spine and neck, reducing the risk of pain – May exacerbate snoring and sleep apnea   – Reduces the risk of developing wrinkles and pressure sores – May not be suitable for pregnant women   – Can help prevent acid reflux (when head is elevated)   Side (Lateral) – Reduces

What Is Postural Sway? Postural sway is an important concept in understanding how the body moves and responds to external forces. It’s a complex subject, but once understood, it can help physical therapists and other movement professionals accurately assess posture and make informed decisions about treatment. In this article, we’ll explore what postural sway is, its significance for human motion, and why it matters to healthcare professionals. Postural Sway Postural sway refers to the slight side-to-side movements of our bodies when standing still or walking. It’s not just an interesting phenomenon — postural sway has implications for biomechanical research into injury prevention as well as clinical practice aimed at improving balance and stability. To put it simply, without proper control of our postural sway, many activities that involve dynamic movements could become impossible or difficult to perform safely. As experts in assessing posture and providing effective treatments for musculoskeletal dysfunction, healthcare practitioners need to be aware of the importance of postural sway. By understanding the principles behind postural sway – such as its impact on joint loading during gait – clinicians can better identify risk factors associated with poor performance and implement appropriate interventions accordingly. Definition of Postural Sway Postural sway is the movement of a person’s body in response to gravity. It refers to the amount and direction that a person’s posture shifts when standing still or walking. When someone stands, their postural sway indicates how much they are able to maintain an upright position without losing balance. Postural sway can be measured by several different methods such as force plates, accelerometers, and gyroscopes. These measurements help us understand how much stability is lost while standing or walking and if there are any underlying medical conditions causing instability. The results from these tests can provide insight into a person’s overall physical condition. For example, postural sway has been found to decrease with age due to weakened muscles and bones, which affects one’s ability to stand upright. It also serves as an indicator of neurological conditions like Parkinson’s disease, which causes abnormal coordination leading to decreased postural control. In addition, it may reveal limitations caused by musculoskeletal issues such as joint problems or muscle weakness, which result in difficulty maintaining an upright stance. What Causes Postural Sway? Postural sway is a phenomenon that affects most of us, whether we realize it or not. It’s the natural tendency for our bodies to shift slightly in space when standing still. To illustrate this concept, imagine an Olympic gymnast performing on the balance beam: They must constantly adjust their position and stance to stay upright. In much the same way, postural sway allows us to automatically make small adjustments as needed while standing in order to maintain balance and stability. So what causes postural sway? Many factors can influence how much sway a person has – age, physical fitness level, medications being taken, general health status, even footwear worn – all play a role in determining how much sway someone exhibits. Additionally, environmental conditions such as temperature and humidity can also affect posture sway; colder temperatures tend to cause people to be more rigid and stiffer than normal which increases overall body movement. Poor vision can lead to increased postural sway due to difficulty processing visual information from your surroundings. Other contributing factors include fatigue levels, alcohol consumption, and stress/anxiety levels, which can all impact how much postural sway occurs at any given time. Overall, everyone experiences some degree of postural sway, but it is important to understand that there are multiple elements influencing its severity. Knowing these various influences gives individuals greater insight into their own personal patterns of movement so they can better manage them with lifestyle modifications if necessary. Balance and Stability Postural sway is a measure of balance and stability. It’s the amount of movement in a person’s body as they stand still, which can be an indicator of how well-balanced their posture is. The more stable someone is, the less postural sway they will have. There are several factors that affect postural sway: Muscles: Strength – Weak muscles lead to poor control over posture Flexibility – Stiffer muscles result in a limited range of motion Joints: Mobility – Limited joint mobility affects balance and posture Stability – Unstable joints cause instability when standing or moving Nervous system: Proprioception – Poor proprioceptive awareness leads to a lack of proper positioning Balance reflexes – Impaired responses can inhibit the ability to quickly adjust position and maintain balance Understanding postural sway helps us identify areas where our bodies need improvement so we can work on strengthening them. Doing exercises targeting specific muscle groups, improving flexibility, performing drills for better coordination, and practicing activities requiring quick reflexes all help improve postural sway. Having good balance and stability increases safety during physical activity as well as everyday life tasks like walking up stairs or getting out of bed without assistance. Types of Postural Sway Postural sway is a complex phenomenon, one that can be studied in several different ways. It’s like a mysterious dance, with subtle shifts and adjustments made by the body to maintain balance and stability. There are two main types of postural sway – static and dynamic. Static postural sway involves maintaining an upright posture without any movement. This type of sway requires the individual to remain still for prolonged periods of time. Dynamic postural sway occurs when there is some form of movement, either voluntary or involuntary, such as walking, running, jumping, or reaching for objects. Static postural sway is typically more difficult than dynamic because it requires greater focus on muscle control and coordination. Both static and dynamic postural sway require strong core muscles to ensure proper alignment of the spine and hips while shifting weight from one side to another. Additionally, they both rely on proprioception – the ability to detect changes in position – which allows us to make accurate movements even when standing still or when moving quickly through space. With these components working

Dupuytrens Contraction (Contracture) Dupuytren’s contraction or contracture is a disease characterized by the deformity of the hand that develops over decades. A Dupuytren’s Contraction or Contracture affects the underlying connective tissue of the palm’s skin. It happens when tissues form knots beneath the outer layers of the skin, and over time, this would cause the formation of a thick cord responsible for pulling one or more fingers into a bent position. Dupuytren’s contraction or contracture normally progresses slowly over several years. Sometimes it can develop over weeks or months. However, several people also experience a steady progression, while in others, it may start then stop. Dupuytren’s contracture usually begins as a thickening and stiffening of the skin on the palm. As Dupuytren’s contracture progresses, the skin on the palm may look wrinkled or dented. A firm lump may form on the palm. This lump may be sensitive to touch but classically is not painful. In the later stages of Dupuytren’s contraction or contracture, cords of tissue form under the skin on your palm and may extend up to your fingers. As the cords constrict, the fingers may be pulled toward the palm and sometimes severely. The ring finger and pinkie are commonly affected, though the middle finger may also be involved. The thumb and the pointer finger are rarely affected by this. Dupuytren’s contraction or contracture can occur in both hands, though one hand is frequently affected more severely than the other. Causes of Dupuytrens Contraction or Contracture Doctors don’t know what causes Dupuytren’s contraction or contracture. Some specialists have speculated that it may be connected with an autoimmune reaction, where an individual’s immune system attacks its own body tissues. Dupuytren’s contraction or contracture often goes together with conditions that cause contractures in other parts of the body, such as the feet, which is Ledderhose disease, and the penis, which is Peyronie’s disease. Risk factors of Dupuytrens Contraction or Contracture: The following are the factors that cause a higher probability of an incidence in Dupuytrens contracture. First of all, there is age. This commonly afflicts those of ages 50 and over. Then there is gender. Men are more susceptible to develop Dupuytren’s, and contractures in men are bound to be more severe than in women. Also, there is a particular ancestry that it commonly afflicts. The Northern European descent is at a higher risk of this disease as compared to any other race. Dupuytrens is genetic, and a high probability of occurrence is existent, especially when Dupuytrens Contraction or Contracture is a heredo-familial disease. Smoking and alcoholism also increase the risk. Lastly, many people diagnosed with Diabetes have also reported increased susceptibility to Dupuytrens Contraction or contracture. Complications of Dupuytrens Contraction or Contracture Dupuytren’s Contraction or contracture can make the performance of certain tasks using your hand impossible. Many people, at first, do not experience much disability or inconvenience with predominantly hand-using activities such as writing. But as Dupuytren’s contracture advances, it can decrease one’s capacity to fully open the hand and make it challenging to grasp certain objects or get the hand into narrow spaces. Preparing for an appointment for Dupuytrens Contraction Usually, you may first request a referral from your family doctor to a specialist for this kind of affliction. Once you are ready to have that medical appointment, write the answers to the questions below to help the specialist diagnose and determine the appropriate treatment for your condition. When did the symptoms arise? Have they been getting bigger or worse? Does something improve or worsen it? How does the contracture impede your activities of daily living? During the physical exam, the doctor will visually inspect the hands, relate them to each other, and inspect for any crumpling or puckering on the palms. The doctor will also palpate the different hands and fingers’ different regions to check for hardened lumps, knots, or bands of tissue. Tests and diagnosis The only diagnostic procedure employed to check Dupuytrens Contraction or contracture is composed of a simple maneuver called the tabletop test, which can determine if a person has contracture in the hand. If a patient can lay their hand, palm down, and flat on a tabletop, the patient is free from a contracture. Doctors can mostly diagnose Dupuytren’s contracture by simply visual inspection and palpation of hands. Treatments and drugs If the disease advances sluggishly, causes no pain, and especially if it has little to no impact on the ability to use your hands for everyday tasks, you may not need any drastic treatment. You may choose to wait and check if the Dupuytrens Contraction or contracture progresses, or you may have radiation therapy which is the most advisable for the early stages of this disease. Treatment includes eliminating or breaking apart the cords that are pulling the fingers in the direction of your palm. This can be done in several different ways. The choice of technique depends on the severity of the symptoms and any other health complications a patient may have. Needling is a method that uses a needle that is inserted through the skin to puncture and break the hardened cord of tissue that’s contracting a finger or fingers. Contractures can recur. However, the procedure can be repeated if necessary. Some specialists now use ultrasound to guide the needle. This advancement can really reduce the risk of unintentional injury to the surrounding nerves or tendons of the contracture site. The greatest advantage of the needling technique is that there is no incision, and it can be done on multiple fingers at just one time. Afterward, very minimal physical therapy is needed. The disadvantage of this procedure is that it cannot be employed in some locations due to the risk of damaging a nerve. The Food and Drug Administration also approves enzyme injections as a treatment for Dupuytren’s Contraction or contracture. The injections contain an enzyme, collagenase clostridium histolyticum (Xiaflex), which is geared for treating Dupuytren’s contracture. The enzyme in this medication relaxes and deteriorates the rigid

Cervicogenic Headache Exercises The 5-Step Cervicogenic Headache Protocol I can’t remember when I had my first headache, but it was sometime in my early 20s. I’ve had a lifetime of headaches. My headaches have been the bane of my life but also my constant companion and gift. Last Saturday, en route to a barn dance, I had a whopper of a headache. I’m not too fond of perimenopause for the resurgence of headaches in the last two years. However, if it were not for my headaches, I would never have found Dr Brian Sher (Toronto Chiropractor), who provided my first neck adjustment that vanished my headache on the spot and paved the way to Chiropractic college. For that, I am immensely grateful. Headaches changed the trajectory of my life, for the better. Here’s the problem that I see with headaches. Most people burdened by headaches can not think clearly enough to take the steps necessary to rid their lives of the misery of chronic pain. I get it – that was me! I couldn’t get through the day without a muzzy painful head. I didn’t really know why I was having daily headaches, I just wanted to be like everyone else, who smiled and laughed and went to work and generally just got on with life. That wasn’t me. I was working for the Sports Clubs of Canada at the time. I remember being at my desk, rubbing my head in misery while trying to complete my sales calls. The pain wasn’t particularly dramatic – it just seemed to be there more days than not. It was a burden, a drain, a constant weighing down. Life didn’t feel as good with a headache. One day, I discovered I didn’t have to live my life with the burden of a headache. That was the moment I had my first Chiropractic adjustment, and that moment changed my life. Recently, I’m reminded of what it is to have chronic headaches, due to my current hormonal haze of perimenopause. A resurgence of headaches has me eager to share my knowledge of headaches, and how I survive and treat my own headaches successfully – for the most part. I am quite certain this can help you too. Cervicogenic Headaches The term “cervicogenic headache” was actually coined in 1983. Although there is a long-standing notion that headaches can originate from structures in the neck and can be treated using manual approaches, it is only during the past two decades that the topic of cervicogenic headache has gained attention in the mainstream medical literature. Signs and Symptoms The cervicogenic headache is described as a unilateral or one-sided headache, generally starting in the neck and moving forwards. The headache generally dominates on one side. When the headache is severe, however, it may also be felt on the opposite side, but to a lesser extent. There are also signs pertaining to the neck, such as reduced range of motion in the neck and mechanical stimulation applied on the affected neck area reproducing the headache symptoms. These strongly suggest cervical involvement in producing headaches. Sometimes, same-side shoulder/arm sensations and even pain have been reported. People with a cervicogenic headache may report that the pain fluctuates, is continuous, lasts only a very short period of time, begins after long intervals, or starts up upon waking in the morning. Prevalence Studies support that cervicogenic headache is common. However, there is a great deal of variation in the perceived prevalence in the general population. For example, prevalence rates seem to range from 0.4% to 80%. It seems the disparity is due to contrasting diagnostic criteria being used in each study. The average affected age is 43,2, and the female/male distribution appears to have more agreement in the literature at 80% female, 20% male. Cause There appear to be three main causes of cervicogenic headaches discussed in the literature. Convergence: The basic premise of convergence is that when sensory nerves (first-order neurons) detect information about mechanical, thermal, and chemical states of the body and send signals back to the spinal cord, they converge on other nerves (second-order neurons) that carry signals from the spinal cord to the head. Pain signals from the periphery then get perceived as pain in the head and face, where the second-order neurons carry signals to the head (brain).1 Degeneration: Disc degeneration, or degeneration in the neck’s facet joints, can cause inflammation and lead to irritation of sensory nerve endings for pain, called nociceptors. Trauma: In my clinical experience as a Chiropractor, trauma is frequently overlooked and a common cause of cervicogenic headache.  If you have a history of trauma – in particular, a past motor vehicle accident – and a history of chronic headaches, you need a cervical x-ray series to rule out structural changes to your natural neck curve (lordosis). These changes (flat curve – alordosis, or reversed neck curve – kyphosis), lead to degeneration and altered mechanics in the neck, which cause inflammation and irritation of the nerve endings responsible for pain. The prevalence of joint pain (facet joints in the neck) after whiplash from a car accident has been reported as high as 54%.3 Neck Disability Index Before you begin my cervicogenic headache protocol, I recommend you measure your starting point regarding self-reported disability. Howard Vernon developed a tool called the Neck Disability Index (NDI) in 1989. The NDI has become one of the standard evaluations for measuring disability due to neck pain and is used by both healthcare professionals and researchers. There are just 10 questions, and answers for each are scored from 0 to 5. The maximum possible score is 50. You can see a copy of my own NDI report. Note my moderately high frequency of headaches (a recent resurgence since peri-menopause). Bookmark the link to the Neck Disability Index and complete the evaluation before you begin my headache protocol and every month along the way, to objectively measure your progress in terms of disability. Cervicogenic Headache Protocol I’ve created an entire online course to help you treat your

5 Easy Ways to Boost Body Confidence What do people see when you walk into a room? Hopefully, they see a confident, successful, happy individual. But if we’re not careful, what we communicate through our body posture, may not be the image we wish to convey. Our body movements, gestures, alignment (posture), eye contact, skin flushing, breathing, and even perspiration all add to the words that we speak. When I was younger, I blushed easily, and it intensified when people commented on my flushed cheeks. I still blush as an adult, but now I can laugh it off without feeling horribly embarrassed. The way we talk, sit, and stand carries a lot of meaning. Our unconscious gestures and body posture convey thoughts and feelings even more than the words that we speak. When confronted with conflicting signals (e.g., we speak confidently but our shoulders round and we slouch), others may rely on our non-verbal cues. Check for inconsistencies. Our gestures should be consistent with what we are saying. For example, if a person speaks as if she is confident but fidgets with her hands when she communicates, she conveys conflicting signals. Unfortunately, the overarching message will usually default to our body language. Be observant but don’t overanalyze every single gesture. Avoiding eye contact, for example, does not have to mean that a person is lying, insincere or nervous. It is possible someone may look away to recall better or narrate things when not looking directly at you. Trust what your instincts are saying about someone’s non-verbal communication. If you sense that a person is nervous or insincere, you are probably right. Communication is the foundation of any successful relationship, whether it is personal or professional. If you want to communicate body confidence, power, and authority, practice these 5 communication cues: 1. Maintain assertive body posture. The key to coming off poised and confident is in the way we hold ourselves. Forward head posture, neck hump, round shoulders and slouching, look less attractive to an observer than an upright, symmetrically aligned body. To stand confidently, stand with your feet approximately four to six inches apart. Distribute your weight equally on both legs, avoid swaying, stand long and tall and face the person/s you are speaking to. Further Resources: Forward Head Posture – Cause and Cure When was the last time you met a confident person who slouches? Exactly! When we sit or stand with expansive power postures, we boost our testosterone levels, and testosterone is associated with success. 2. Watch your hands Placing your hands on your hips is a posture many people use, but this can give off an air of arrogance or impatience, just as crossing your arms can. If you tend to play with your hair, touch your lips, or jiggle coins in your pocket when you’re with a group of people, remember that our body gestures communicate more than the words we say. 3. Don’t cross your legs Not only is crossing your legs bad for your circulation because it increases the pressure on your veins, but it also makes you take up less space and can look less confident. Don’t spread your legs to China – I recently suggested that a friend of mine sit beside me on the Go Train – and equally, don’t wrap yourself up into a corkscrew either. Imagine what this is doing to your pelvic posture. Yikes! 4. Pay attention to your face Do you know what your face looks like when you are looking at, listening to, or talking to other people? Some people’s standard facial expressions can be stern, grumpy, angry, and sometimes nice and smiley. I love those people who look like they are smiling, even when they are not. This was Mike Budenholzer’s expression throughout the entire game against the Toronto Raptors this week. Fair enough, the Bucks did lose (go Raptors!), but even when the Bucks were well ahead, this was his typical appearance. Hilarious! Kind of. If you have a rather severe standard facial expression, people may avoid you, think you are mad at them, or get defensive around you. These are not good outcomes if you want to connect with people. What can you do? Please pay attention to the comments your friends and colleagues make when you’re listening to them. Do people often think you’re upset because of your furrowed brow? Do strangers tell you to smile or cheer up? If this is the case, practice smiling in front of your bathroom mirror. And by the way, practicing this will probably make you smile for real. Apparently, it also helps – when listening to others – to keep your lips slightly parted, so you are less likely to interrupt. Try it! 5. Make eye contact Confident, assertive people can hold a gaze. Too much eye contact may feel intrusive, rude, and dominant. We need to strike a balance. You know that feeling when you are at a business event and speaking to someone who is scanning the room for someone better? It doesn’t feel very good. Don’t be that person! Learn to listen with your eyes. People instinctively like people who listen to them. The way we hold ourselves is often a reflection of how we feel about ourselves, so being more self-aware and maintaining good body posture, (it helps when we practice daily posture exercise) improves our confidence. Not only do we look more attractive with an upright, symmetrical posture, but studies on posture are beginning to show us that our brains are actually more capable of positivity when the body is in an upright stance. Dr. Paula Moore If you suspect you have a problem with your posture, and you can’t stop slouching, because it hurts when you try, we have got the solution you’ve been waiting for. Posture Videos have been helping people correct their posture for a decade. With millions of people viewing our videos, and +25k enrolled students in 90+ countries around the world, Posture Videos is changing the face (or spine)

Infinite Moon Everpillow Review (Updated 2023) Please note that we are no longer able to recommend the Infinite Moon Everpillow, and it no longer reaches the standards necessary for our highest marks. Also, we are no longer using it, and never recommend anything that we aren’t using ourselves. For far less than its cost of $80-$90, there are pillows in the market that we feel are better for your posture, more comfortable and cheaper. We particularly recommend the Beckham Hotel Collection Bed Pillows. Please check out the following options: Image Title Rating Price     EIUE Hotel Collection Bed Pillows for Sleeping 2 Pack Queen Size，Pillows for Side and Back Sleepers,Super Soft Down Alternative Microfiber Filled Pillows,20 x 30 Inches      $18.99 Buy Now TOP Beckham Hotel Collection Bed Pillows Standard / Queen Size Set of 2 – Down Alternative Bedding Gel Cooling Pillow for Back, Stomach or Side Sleepers      $54.98 Buy Now Utopia Bedding Bed Pillows for Sleeping Queen Size (White), Set of 2, Cooling Hotel Quality, for Back, Stomach or Side Sleepers      $27.99 Buy Now MZOIMZO Bed Pillows for Sleeping- Queen Size, Set of 2, Cooling Hotel Quality with Premium Soft Down Alternative Fill for Back, Stomach or Side Sleepers, 45×70CM      $21.98 Buy Now Utopia Bedding Bed Pillows for Sleeping Queen Size (Blue), Set of 2, Cooling Hotel Quality, Gusseted Pillow for Back, Stomach or Side Sleepers      $29.99 Buy Now Amazon.com prices as of 12/16/2023, 5:09:41 AM – details The Everpillow by Infinite Moon is yet another option of comfortable pillows available online. In my never-ending search for the perfect night’s sleep, one of my posture pupils brought this pillow to my attention. Sleeping is a competitive market. There are ergonomic pillows, organic pillows, memory foam pillows, thin pillows, fat pillows, extra firm, extra soft, down-filled, goose-filled, and even pillows filled with cooling gel. With so many choices in the sleeping marketplace, it’s getting harder to be different. Infinite Moon doesn’t just make different pillows. They make a difference too. Everpillow is more than just a comfortable pillow. When you purchase an Everpillow, you become part of a pretty cool story. More on that later… Overview of the EverPillow Simplicity is the word that comes to mind. Infinite Moon has kept things simple with the Everpillow. There is a regular-shaped pillow (The Original) for back sleepers and a curved pillow (The Curve) for side sleepers. Notice there isn’t one for stomach sleeping, because as any good posture doctor will tell you, you should avoid stomach sleeping! You have three options for the pillow fill you get. 100% natural latex, Kapok silk from the Java Cotton Tree – which is meant to be particularly good at resisting moisture and mites – or a combination of the two, allowing you to customize what kind of pillow you get. Nice! Infinite Moon is a Movement Infinite Moon’s business model is part of a movement called Emergent. Emergent is a movement of people and businesses dedicated to transforming business and society. Over the last 15 years, our shared mission and 20/20/60 model has transformed local communities through more than 2 million dollars of charitable giveback. The idea is that 20% goes to charity, 20% is re-invested, and 60% is profit for the company. I already loved this company before my pillow even arrived as one with a high level of ideals. Infinite Moon Philosophy If you like to choose the companies you buy from based on their philanthropic endeavors or impact on the world, then this might sway your pillow-buying decision. Infinite Moon has paired with a Denver-based company that helps transition people at risk back into the workforce. This includes people with addictions formerly incarcerated or homeless. Everpillow is Natural These days I’m a little cautious when I read 100% natural. Even the label no sugar added sadly, does not mean free from sugar. It just means they haven’t added any more sugar to the original recipe ingredients. Everpillow fill comes in 100% natural latex or Kapok silk. There are synthetic latex varieties, but natural latex comes from rubber trees. Kapuk silk comes from the Java Cotton Tree of Central and South America. I love the idea of sleeping on silk! While I really like the EverPillow, there are 2 small things I would change or add. I’d like to see each pillow come with a slipcover. Although the pillow I ordered has a lovely organic cotton cover that feels like heaven, it is still the only barrier from drooling mouth to pillow fill. I usually buy my own slipcovers for all of my pillows, but I think it would be a really nice added feature to include one in the purchase. The second thing I’d change is the shape of the curved pillow. I ordered The Original without the cut-out for the shoulder. I am a side sleeper, but I wouldn’t say I like the idea of a semi-rigid seam, but I didn’t test this model, to be fair. I’m not too fond of the aesthetics of funny-shaped pillows. I like symmetry – hence my affinity for good postural alignment. I like to make up my beds with nice sheets and pillowcases. A c-shaped pillow looks darn funny. Plus, I find The Original is nicely pliable. It easily forms into my shoulder—no need for a curve. My Infinite Moon EverPillow Recommendation I was pleasantly surprised with the EverPillow. I normally get contacted by companies who want me to test their ergonomic products. This was one of the first companies I actually contacted. I wasn’t sure what to expect, and in fact, the pillow stayed boxed for several weeks before I even opened it. Unboxing the pillow and customizing the fill levels to make my sleeping posture and alignment as close to ideal as possible was a very intuitive and enjoyable experience. Everpillow is a quality product that is accurately priced. I like that they’ve made a real effort to be different and give back financially and directly to their local community. Oh, and I’m in love with Kapok silk; from the very moment, my hand dove deep into my silky pillow fill…

Solutions For One Leg Longer Than The Other I have one leg longer than the other. My right leg is 9mm shorter than my left. This is called leg length inequality, also known as leg length deficiency, leg length insufficiency, or short leg. This was diagnosed reliably from an x-ray while I attended Chiropractic University over two decades ago. X-Ray is the only reliable means for measuring leg length inequality. As a result of my short leg, I have associated lumbar scoliosis and a history of disc degeneration in this region of my spine. Ugh! Personally and clinically – after years of treating patients with leg length inequality, having regular manual adjustments, and wearing a heel lift – I believe my chronic back pain was primarily associated and caused by my leg length asymmetry. The medical research, however, may contradict my self-diagnosis. Leg Length Inequality Before the 1970s, leg-length inequality (LLI) data was unreliable in leg length measurement from x-ray. A review by Gary Knutson – published in 2005 in Chiropractic and Osteopathy, used LLI data from 1970-2005. All the studies reviewed were selected because they used accurate radiological methods to determine anatomic LLI. Those that failed to use accurate radiological methods were excluded from his review. Leg-length inequality (LLI) is a topic that has been examined extensively. However, several questions have mainly remained unanswered regarding leg-length inequality and include: How common is LLI? What is the average amount of LLI? What are the effects of LLI? The purpose of Knutson’s review was to highlight current research to answer these questions. Prevalence of Leg-Length Inequality Several studies using precise radiographic method data were combined, giving a subject size of 573, with an LLI range of 0–20 mm. The mean or average LLI was 5.21 mm. What’s interesting is that most Chiropractors who treat LLI start using heel lifts at 5mm. It seems that science backs this decision up. It seems a much higher percentage of the population has LLI closer to 5 mm. Four of the studies reviewed by Knutson measured subjects by gender. No difference between males and females was found, suggesting that gender plays little role in LLI. The data also demonstrates no preference for the left or right leg, which fascinates me. Many musculoskeletal diagnoses have a one-sided inclination. For example, thoracic scoliosis to the right makes up 85-90% of all adolescent scoliosis; stroke more frequently affects the left side of the brain, and 90% of the world’s population is right-handed! Seven of Knutson’s studies identified subjects with LLI as symptomatic (subjects = 347) or asymptomatic (subjects = 165). Symptoms included knee and hip problems and low back pain (mainly within the last 12 months). I find it amazing that there is no statistical difference between these two groups, suggesting that the average LLI is not correlated to symptomatic problems, like low back pain. Note: There will always be individual exceptions. Just because research fails to show a correlation between leg length inequality and back pain, does not mean a relationship doesn’t exist. Effects of LLI The most common effect of anatomic LLI is rotation (twist) of the pelvis – often referred to as pelvic torsion. Knutson explains that the body’s weight in the pelvis (on the short leg side) induces a downward force towards the feet in the standing position. With asymmetry of the leg-lengths, the pelvis, being pushed down on the femoral head (hip), must rotate or torsion. So if you have a left short leg, it is likely that your pelvis drops down to the left and twists right or away from the short leg side. This is how we measure it on x-ray: Here you can see a very clear LLI on the left side. The result is a downward force toward the left femoral head of the hip, with a right torsion or twists through the pelvis. This would mean that your pubic bone (green dot) would be visualized to the right of your gluteal fold (white dotted line) on x-ray. The amount of pelvic torsion from this left LLI is measured by the distance between the pubic symphysis joint and the gluteal fold, illustrated by the green arrow. With more significant amounts of leg-length inequality (greater than 22mm), subjects in this study developed knee flexion on the long leg side. This is the body’s clever way of attempting to level up the pelvis. Other effects of LLI and pelvic torsion demonstrated in the research literature include postural scoliosis, wedging of the 5th lumbar vertebra, and bone traction spurs (osteoarthritis). https://posturevideos.com/wp-content/uploads/2025/03/Solutions-For-One-Leg-Longer-Than-The-Other-Posture-Videos.webm Clinical significance Knutson’s research attempted to quantify what ranges of LLI are clinically significant, associated with back pain, injury, muscle strength asymmetry, or other physiologic changes. Chronic low back pain and LLI Chronic low back pain affects about 21% of the population. One would expect this percentage to be higher if LLI caused low back pain, given that 50% of the population has an LLI of 5.2 mm or more. As you can see, the correlation between LLI and chronic low back pain becomes demonstrable when LLI is above 15 mm. In this study, Dr. Oro Friberg notes that relatively small amounts of LLI may only be clinically significant relative to conditions such as prolonged standing or gait, such as daily work, marathon runners, military training, and sporting activities. In this study, Gofton and Trueman found a strong association between LLI and osteoarthritis (OA) on the side of the anatomically longer leg. I often explain it to my students in this way: The more extended leg hip joint gets impacted with increased load, as forces are pushing upwards, much as forces are pushing downward (with gravity) on the short leg side. In their study, few subjects were aware of any difference in leg length. However, the authors acknowledge that many with LLI fail to develop this condition, suggesting that other factors may also be important. LLI conclusion In summary, childhood-onset leg-length inequality appears to have little clinical significance up to 20 mm. However, past the ~ 20

Important Test For Brain Health – One Leg Balance | Posture Doctor I made a new friend recently. She, like me, is 50 (something) and a bit of a tomboy, in that she has been active and sporty all her life. Then just over a year ago, she had a car accident and four days later when trying to answer a question at work, nothing came out of her mouth. She just couldn’t find the words. Moments later, she said to her colleague: I think I’ve hurt my brain. There is a lot of current online buzz about brain health. Listening to CBC Radio this morning they were talking about particulate matter – from city pollution – and the cognitive impact. Then I happened upon this study that found that an important test for brain health is the ability to balance on one leg. Yasuharu Tabara, Ph.D., and lead study author and associate professor at the Center for Genomic Medicine says that: Individuals showing poor balance on one leg should receive increased attention, as this may indicate an increased risk for brain disease and cognitive decline. The study consisted of 841 women and 546 men, with average age of 67. To measure one-leg standing time, participants stood with their eyes open and raised one leg. They  performed the leg raise twice and the better of the two times was used in the study analysis. Small blood vessel disease of the brain was evaluated using magnetic resonance imaging. The researchers found that the inability to balance on one leg for longer than 20 seconds was associated with vascular disease in the brain, specifically small areas of tissue death (mini strokes) without symptoms. They noted that: 34.5 % of those with more than two lesions (infarctions) had trouble balancing. 16 % of those with one lesion had trouble balancing. 30 % of those with more than two micro bleeds had trouble balancing. 15.3 % of those with one micro bleed had trouble balancing. “One-leg standing time is a simple measure of postural instability and might be a consequence of the presence of brain abnormalities,” said Tabara. Although this study is not saying that poor balance causes brain disease and/or cognitive decline, the inability to balance for at least 20 seconds, may suggest brain abnormalities. So poor balance suggests poor brain health, but can improving balance improve our brain health as we age? Now that’s a great research question! Personally, I like to err on the side of caution with my own health. I’m not comfortable with pill popping and I’m definitely not waiting for signs of aging (other than my quickly greying hair and ever-creasing skin argh). I’ve incorporated balance exercises into my daily posture routine. Get the balance right Balance shouldn’t be a concern just for the elderly who are more prone to falls (and the serious complications those falls can cause). Balance training is important for anyone who wants to age well, avoid falls, improve athletic ability, coordination, stamina and overall fitness and health. If you haven’t thought much about maintaining, or improving your balance, now is a good time to start. In order to have good balance, we rely on the information given to our brain from three main body systems: our ears, the nerve endings in our muscles, and our eyes (vision). As children, we develop balance climbing trees (where I spent many hours climbing up, up, up to collect long forgotten bird nests), riding our bikes, walking and running on uneven surfaces and playing sport and games. As adults, we seldom think about balance and rarely practice it. When was the last time you climbed a jungle gym with your kids, walked along the slim surface of a forest log or tried to balance on one leg whilst brushing your teeth with the opposite hand (I love this one)? The eyes have it Your sense of vision is a big part of good balance. Vision works hand in hand with the inner ear to maintain balance. If you move your eyes or take vision out of the equation altogether, it’s harder to balance. You might be surprised how challenging it is to simply stand with your eyes closed. We play around a lot with removing vision during some of the more advanced balance exercises in our posture school. Better balance means better coordination, POSTURE, core strength, agility and athletic skill. You even burn calories using balance training! Balance training is good for people of every age, so don’t be afraid to start incorporating balance exercises into your daily workouts. Everyone can benefit from balance training and even better if our ability to balance keeps our brains young, sharp and disease-free! Try walking off-piste https://youtu.be/n-REXuBq_LQ Dr. Paula Moore If you suspect you have a problem with your posture, and you can’t stop slouching, because it hurts when you try, we have got the solution you’ve been waiting for. Posture Videos have been helping people correct their posture for a decade. With millions of people viewing our videos, and +25k enrolled students in 90+ countries around the world, Posture Videos is changing the face (or spine) of online healthcare. We are so glad you are here! Leave a Reply Cancel Reply Logged in as Seowithkhizer. Edit your profile. Log out? Required fields are marked * Message* Previous PostNext Post Related Posts You May Like X-Ray or MRI to Assess Posture? April 2, 2025 Mattress in a Box | Sleepovation Review Dr Paula Moore April 2, 2025 Are Pillows Really Necessary? March 31, 2025

5 Powerful Strategies to Get You Unstuck So this is a little embarrassing to admit … Saturday night I went speed dating! Eek, there I said it. Actually, it was pretty fun. I’m an up-for-adventure kind of gal, so why not right?! When you read to the end of this post, you will see why DOING SOMETHING DIFFERENT – and why there are some things we should just NEVER SAY on a date – relates to your posture and health. I arrived at 5.20pm and actually found a parking spot in Toronto. Luck was on my side! My speed dating event included a free cocktail, so as you can imagine, I immediately went to the bar for a little Dutch courage – a glass of bubby helped. I had twelve dates – each lasted five minutes. I had prepared some stock questions in case of awkward silences: What did you do this morning? What was a favorite childhood past-time? Canoe trip, Vegas or Mexico? Bet you can guess my answer. I didn’t rely on my fixed questions; most of the conversations seemed to flow easily. MOSTLY! For any of you planning to try speed dating, definitely do NOT say this: So tell me everything about you. (We only had 5 minutes) Or this: I don’t like being touched – eek, I was trying hard not to giggle at this point. If you’ve ever speed dated, you know that at the end, if you put a tick in the YES box and they also tick YES, then you’ve got a match. I had one of those! But hey, some things are a little too private to share (wink). Here it is – this is why DOING SOMETHING DIFFERENT might help get you unstuck. I’ve been single for a few years now. I’ve dated online, had friends intro me, and waited for the magical moment that perfect person walks into my life. Ah ya, hasn’t happened. So I did something different! Where are you stuck? Maybe you want to quit your job, move to a small town (I did this – highly recommend it), learn a new skill, or improve your posture? I’m cheating because of course I know that you want to correct your posture, or you wouldn’t be reading this. What have you tried? Maybe you’ve enrolled in one of my courses, tried a Pilates class, personal trainer, new mattress, sit-up-straight app, or wearable?? What does DOING SOMETHING DIFFERENT look like for you? Here are five things you can do, right now to empower yourself to move closer to the life you deserve: 1. Change Your Physiology I borrowed this from life transformation guru Tony Robbins. Tony suggests that feeling stuck and making progress are not interdependent. You can only be in one state at any given moment. … the feeling of progress, stops when we feel stuck – and miserable – because ultimately, progress is the key to happiness. He goes on to suggest that bad physiology reinforces negative feelings. As Tony says, “Motion creates emotion.” Changing your physiology means adjusting your body to alter your mindset. This can be something as simple as changing your posture so you are standing long and tall, doing something funny with your body like wiggling your bottom for 20 seconds, or something more intense like going for a jog. 2. Ridiculously Small Changes Change stimulates your brain. You can start small by changing one daily routine, brushing your teeth with the opposite hand, or doing ten shoulder rolls in the shower each morning. It really doesn’t need to be monumental – it just has to be different. After a while, an accumulation of small changes (doing something different) will help you accomplish your goals, and you will start feeling unstuck. 3. Buy a Fancy New Journal I can’t remember when it was that I fell in love with design and writing, but a pretty journal definitely romances me into creativity. I don’t journal as such. I write down things I’m grateful for, my to-do lists for the day, or ideas that bubble up at any given moment – that happens a lot! I use my journal as a productivity tool for work and life mostly. It allows me to coach myself through challenging situations and walk away with greater perspective and clarity. Don’t forget to buy a writing utensil that feels good in your hand – a chubby pencil was my choice, but a lovely pen, marker, and crayon all work well. I like to write over breakfast and think of the day and week ahead and what I want to accomplish. 4. Begin That Course Over 12,000 of you have enrolled in one of my online posture courses – you rock! How many of us have enrolled in an online course but never started? An unviewed course is a little like a lightbulb that has been burnt out in your hallway for months, and every time you walk by, it reminds you that you suck – sad face. It’s a little bit like the clock by my front door. It often takes me 3-4 months before I get around to changing the time after spring-ahead fallback. Argh, why do we do that?! Whatever course/s you are enrolled in, go now (or today) and watch the first lecture. I promise you, you will feel so darn good and you’ll probably end up watching more than one lecture – but only aim for the first lecture – anything else is a bonus and a bigger win! Further Resources: Posture Crash Course 5. Walk This one is probably my favorite one of all. I’m a big walker. I walk and walk and walk until the worries of the world melt away. I have one Golden Rule when it comes to walking – NEVER take your phone. Never! The answer we’re looking for is often found in the doing. It feels weird to start writing without an idea, painting without a concept or walking, just for the sake of walking. It might feel wrong to quit a job we dislike or start a business without

The Three Pillars of Posture Motivation What motivates you? Are you driven by reward or punishment – carrot or stick? The Carrot and Stick theory of motivation was given to us by philosopher Jeremy Bentham, and is derived from the old story of a donkey. The story goes that the best way to move a donkey is to put a carrot out in front and jab it with a stick from behind. It’s not really a very nice story. The carrot is the reward for action (moving forward for our stubborn donkey) while the stick is the punishment for inaction or not moving. I’m definitely a carrot kinda gal. I spent last weekend training for my CSIA Level 1 certification. The CSIA or Canadian Ski Instructor’s Alliance, enables me to teach downhill skiing (which I delight in) to beginners and intermediates. The stick was clear – the grueling impact on my body skiing hard for 16 hours over three days. On average, I was 25-30 years older than the majority of students on the course. Although it feels good to look back and think wow that was torture and I did it, that wasn’t my main motivation. I would never run a marathon, or participate in a Tough Mudder competition. That just doesn’t do it for me. I’m a carrot kinda gal as I said. I don’t get up each morning to Posturecise, to avoid a stiff body, although I love that benefit; I Posturecise daily because I like what I see when I look in the mirror. Carrot, carrot, carrot! Further Resources: Posturecise Crash Course Does that sound awful? It’s not that I’m entirely vain – although I am a Leo! It’s that looking (and feeling) youthful signifies to me, that I get to do what I want to do, well into my senior years. I want to ski when I’m 70 and hike the Pyrenees Mountains when I’m 80. Nature is everything to me. That is my motivation. I love a good carrot! Why do we want to correct our posture? Over the years, many of you have become committed posture students. You enroll and actively participate in courses at Posture School. You email to ask questions about your posture and health and some of you work 1-2-1 with me over many months. Underlying each of these decisions was some kind of motivation. Three pillars of posture motivation   It occurred to me fairly recently that the factors driving our motivation to correct our posture can be summarized into three main categories or pillars of motivation. Pain Pain is a wonderful motivator. It creates an immediate need for action. At some point in our lives, most of us have been motivated by this stick. The problem for most of us who use this to drive our ongoing motivation is that when the pain is gone, so is our motivation to take action. Lack of pain does not equate lack of problem. We can learn to thank our pain because pain is a part of life and getting rid of the pain shouldn’t be the main goal. If we place our hand near a hot stove, pain very quickly makes us move our hand away. Without pain, we’d leave our hand in the hot flame and get badly burned. I like to think of pain, as one of the body’s great communication tools. We can learn not to be fearful of pain but instead, become fascinated by our wonderfully working bodies. What is that headache telling us – are we dehydrated, are our muscles tense, do we need to eat? https://youtu.be/R8hdjc4F3zk Appearance You’d be surprised how often I hear from you about posture and appearance. I have been struggling with neck hump since my early 20s. How do I stand up straight without flaring my rib cage? I sort of slump forward and this does not look good. When I pose for photos, my upper body always leans far backward. I thought I was standing straight but in reality, my upper body always leaned far backward. There is nothing wrong with wanting to look attractive. In fact, there has been a lot of research into body posture and attractiveness.  Science suggests that our posture not only reflects our feelings but also influences them. One particular factor of attractiveness that has been extensively researched (including this study) is of symmetry. You can think of symmetry as good posture and asymmetry as bad posture. Deviations from bilateral symmetry may be linked to various stressors in pre-natal development … The extent of these deviations may reflect the inability of an individual to cope with environmental and genetic stressors. Fluctuating asymmetry is related with various genetic diseases and chromosomal abnormalities, such as scoliosis … Superior symmetry (ideal posture), therefore, signals the quality of genes that are more resistant to biological and environmental stressors such as disease, pathogens, and parasitic infection. Wow! Now, you understand why attractiveness is such a huge motivation for so many of us. Confidence The way we hold ourselves is a reflection of how we feel about ourselves. Not only do we look more attractive with an upright posture, but science is beginning to show us that our brains are more capable of positivity when the body is in an upright stance. I have always been struggling with my curved shoulders and this is because of my low self esteem and lack of confidence I suffered as a teenager. In one study researchers found that people who were told to sit up straight were more likely to believe the thoughts they wrote down while in that posture, about whether or not they were qualified for a job. Richard Petty (co-author of the study) said that: “Most of us were taught that sitting up straight gives a good impression to other people. But it turns out that our posture can also affect the way we think about ourselves.” The end result of this study was that when students wrote positive thoughts about themselves, they rated themselves more highly when sitting in an upright posture because the upright posture led to confidence in

Why Women Have an Increased Rate of Low Back Pain Recently I came across this study about the factors that affect low back pain in men and women. This was a fairly large study of 600 participants. They looked at the prevalence of low back pain over a one-week period. The men’s prevalence of low back pain was 40% and for women, a shocking 60%! Low back pain occurs in about 60–80% of people at some point in their lives. Menstrual cycle fluctuations can influence pain sensitivity and may help to explain the sex difference. Further explanation may include, biological response to pregnancy and childbearing, and perimenopausal abdominal weight gain. Postmenopausal women also show accelerated spinal disc degeneration due to relative estrogen deficiency. While overall females have a higher prevalence of low back pain (LBP) across all age groups, LBP prevalence further increases after menopause. Cue the violins for us over 50s. What was most interesting was that for men low back pain was associated with older age, low education (I’m guessing this suggests the likelihood of more physically demanding jobs), high blood pressure, and smoking. But for women, it was occupational and ergonomic factors. Even more interesting is that those occupational hazards were standing posture leaning forward and sitting posture leaning forward. These postures can be described as stooping and perching. They cause forward flexion of the spinal column; and flexion increases compressive forces, which can cause inflammation of spinal joints (facet joints) and disc degeneration and pain. Even more interesting was this study on the effect of regular posture exercise in improving skeletal pain. The study concluded that shoulder pain, mid back pain, and low back pain were relieved with a posture correction exercise program performed for 20 minutes, 3 times a week for 8 weeks. The reason why a regular posture habit reduces skeletal pain is that correct posture minimizes the strain on the human body by maintaining balance of the muscles and skeletal alignment. Correct posture implies not inclining the body forward (stooping) backward, left, or right. Further Resources: Posturecise – How to Create a Healthy Posture Habit Posture School If you’re interested in our posture community it’s probably because you look at your health differently. You’re different from most people and you want to take control of your own health. However, even though you are more action-oriented (I know this because you are still reading), you may still suffer the same challenges as your common variety slouch potato. My job is to support you before your posture becomes a chronic problem. The symptoms Here’s a summary of why you find it challenging to correct your posture: Doing it wrong We often jump in great guns with new posture exercises, not knowing if we’re even doing the exercises correctly. Maintenance Awareness seems to be a big problem. It’s not so hard to do the posture exercise, but 5 minutes later, we are slouching again. Pain sucks Sometimes trying to correct our posture is painful, which isn’t exactly encouraging. Habit formation It’s fine doing an exercise here and there, but putting exercises together into a daily practice seems challenging, to say the least. Further Reading: The Neurology of Habits Going it alone There’s a lot of pressure on us to do it all and we find ourselves alone when we need others the most. It’s OK not to be OK We need to be OK with opening up and sharing our doubts and struggles. Poor posture affects self-esteem and confidence, and this is a universal problem. The cure Invest in your well-being We should hold ourselves accountable for investing in our well-being and development. We should set time and money aside to spend on wellness or self-care. Remember the mind-body connection We need to watch what we eat and consider activities such as Posturecise, meditation (even just 1 minute a day), and walking outdoors to help boost our mood, sharpen our focus and enhance our emotional resilience. Enjoy micro wins You know that course you are enrolled in at Posture School but haven’t yet started? Set aside 20 minutes and begin watching your first lecture. Micro win … YES! Set mini goals Ridiculously simple wins every time. Pick a favorite posture video, re-watch it, and do the exercise daily – at exactly the same time – for 7 days straight. Connect, connect, connect We need to surround ourselves with a trusted support network. The low back pain study specifically dealt with low back pain, but I found it a useful reminder, that pain is often influenced by our posture. Did any of the symptoms mentioned above resonate with you? If so, which of the cures will you be taking on? Make sure to pick one and make it a tiny habit, as small positive changes can have huge effects over time. Are you ready to make posture correction a daily habit? If you believe in healthy posture in the same way you believe in getting 7-8 hours of sleep each night and eating right, AND you really don’t want to live at the gym, then join our tribe. The road to good posture isn’t a quick-fix strategy; it’s a life-long journey and investment in yourself and your health; and may determine how well you age. POSTURE SCHOOL MEMBERSHIP Dr. Paula Moore If you suspect you have a problem with your posture, and you can’t stop slouching, because it hurts when you try, we have got the solution you’ve been waiting for. Posture Videos have been helping people correct their posture for a decade. With millions of people viewing our videos, and +25k enrolled students in 90+ countries around the world, Posture Videos is changing the face (or spine) of online healthcare. We are so glad you are here! Leave a Reply Cancel Reply Logged in as Seowithkhizer. Edit your profile. Log out? Required fields are marked * Message* Previous PostNext Post Related Posts You May Like X-Ray or MRI to Assess Posture? April 2, 2025 Mattress in a Box | Sleepovation Review Dr Paula Moore April 2, 2025 Are Pillows Really Necessary? March 31, 2025

Dupuytren’s Nodules: Natural Remedies I have Dupuytren’s Disease. Your Posture Doctor’s body is far from perfect. I wanted to share my diagnosis because many of you have journeyed with me since I left private practice to take my posture tips online, full-time. About three months ago, I discovered a small lump in the palm of my hand. Having had a similar lump in my plantar fascia a year ago, I assumed my overly tight tendons have some calcific build-up. Dr. Paula Moore’s Dupuytren’s Nodule I’ve also got a bunion on my right big toe – maybe you’ve seen my bunion mobilization videos – and an anatomical short leg that gives me functional scoliosis. I also have a video explaining the mechanism of short-leg scoliosis. I’ve had chronic headaches since my early 20s, and I believe the underlying structural cause was initiated by an accident I had at age 9 when I was hit in the head with a wooden baseball bat, receiving eight stitches. Fortunately, my ongoing posture work keeps them at bay. As a result of having an anatomically short right leg with scoliosis and being crazy active in sports up until university, I eventually had a disc herniation (slipped disc) while I was in practice as a chiropractor many years ago. I FEEL YOUR PAIN! When I tell you that I know what it is to have a problem posture and understand the frustration that regaining an attractive upright posture takes time – there is no quick-fix solution – I MEAN IT! I feel your pain. The imperfections of my body are, in many ways, the bane of my life, and yet I know they are also my gifts. For if my body alignment and health were perfect, I most likely wouldn’t have become a Chiropractor or gone on to study the physics of posture. It has become my absolute mission to correct my own posture, and along the way, I’m continually reminded of my student’s struggles and humbled by my own. Dupuytren’s Disease Dupuytren’s Disease is a disease of collagen tissue dysfunction. It is genetic. My grandfather had it. My grandfather was a supreme court judge in Canada. I am certain he was the man, the word gentleman was modeled after. In fact, we called him Grandfather as children. He even wore a dress shirt on our picnics and enjoyed smoking his pipe as we played in the sand. Apparently, as a child, I used to hold my hands with my fingers bent, just like his were. He had Dupuytren’s contractures on both hands. I was not particularly eager to hold his hand crossing the street because his bent fingers felt funny to me. Last night I Googled, ‘nodule in the flexor tendons of the hand,‘ and Dupuytren’s Nodule popped up. I don’t know why I hadn’t immediately clued in, but I hadn’t. There isn’t a lot known about Dupuytren’s Disease. The treatment options are minimal and invasive: Treating the symptoms or cause? Just like posture, you can treat the symptoms (forward head posture, for example, with a chin tuck) or the cause (the structural alignment in the neck – after an x-ray diagnosis). Oddly, Dupuytren’s Disease doesn’t really worry me. Do I need my hands?! Obviously, yes, I’m extremely active and write a lot. I could have an injection and watch the early sign (nodule) perhaps disappear. I know, however, that this approach fails to address the cause of Dupuytren’s. The problem is collagen. I am very interested in the WHY. Why is my collagen running amok? WHY IS YOUR POSTURE THE WAY THAT IT IS? Do you want to use a quick-fix youtube video exercise? I have plenty of those posture videos for you online. Or, do you want to address the underlying cause of your posture issues, and jump on board for the long run, and correct your posture for good? Magnesium and Dupuytren’s Disease I did some more research. This time I Googled, ‘Dupuytrens Nodules nutrition.’ I found Magnesium and Dupuytren’s Disease. The article explained that my mother was a gene carrier for Dupuytren’s (thanks, mum), but more interesting to me was that some people had responded to topical Magnesium treatment. However, I realize that topical is still a symptom-based approach. I read on … How does magnesium help? The article explains that in Dupuytren’s Disease, collagen cells shrink or contract and that calcium is needed to allow this to happen. The cell’s pulling mechanism requires calcium. In theory, magnesium might block the cells from pulling on the tissues by reducing the effect of calcium … magnesium might make the cells relax and allow a finger to loosen. My next step … Get magnesium levels tested! I’m going for a lab test tomorrow.  Laser for Dupuytren’s Disease? The next thought that I had was recalling my mother’s success with laser for her Plantar Fasciitis. I next Googled, ‘laser for Dupuytren’s.’ This is what I found: A Toronto Chiropractor had some success using Low-level laser therapy and Graston Technique. The theory goes that laser stimulates tissue repair and promotes proper soft tissue alignment as it heals. This is controversial, but it’s got to be better than cortisone injections, which can degrade and further damage tissues over time. Pairing the physical tissue breakdown of laser with the myofascial release used in the Graston Technique makes sense to me! What is Graston Technique? Graston Technique is a patented form of manual therapy that uses stainless steel tools to perform tissue mobilizations. It is a kind of soft tissue mobilization used mainly by manual practitioners – Chiropractors, Osteopaths, Physical Therapists, etc. What am I going to do about my Dupuytren’s Disease? I’m going to take action. Many of you, reading this post, have followed me for several years – Read my posts, watching my videos, and maybe even tried some of my exercises. But how many of you have committed fully to your posture correction and long-term health? What is the difference between those of us who dabble and those who really create change in our lives? It’s simple, but it’s not necessarily easy … ACTION Dupuytren’s Disease action

Coffee and Bone Health – pH, Porridge and Posture Recently a young computer scientist and student at Posture School, asked me a question about how our lifestyle – in particular, caffeine – affects posture. Thanks doctor for making this course. You mentioned caffeine in bad side of things for posture. I do not have other issues in my lifestyle but I do take a lot of caffeine. Can you please elaborate on that part? Divyendu Most of us are a little surprised to learn that the foods (and drinks) we consume regularly, like bread, cheese, meat, sugar, coffee, and milk, may be weakening our bones. Our blood is slightly alkaline (the opposite pH to acid) and that is where it prefers to be. Acid Alkaline Diet In order to balance the acidity of a poor diet, calcium is leached from bone to balance our body chemistry and restore ideal pH. This is a very basic explanation, but for our purposes, it’s all we really need to understand. Foods like strong cheeses, grains containing gluten, meat, caffeine, alcohol, artificial sweeteners, soda drinks, and dairy weaken our bones over time. The body does better with more alkaline foods. Which grains are the least acidic? Non-glutenous grains such as brown rice, quinoa, and buckwheat (yeah, buckwheat pancakes!!) are still considered acid forming, but rank lower on the acidity scale. Calcium Rich Foods To maintain strong bones, we need a good supply of calcium, and contrary to popular belief, dairy isn’t the best source. Dairy is on the acidic side of the food chart and is also not the easiest form of calcium to absorb. Makes sense – humans drink milk from human mums and cows drink milk from cow mums. Some would argue, drinking milk past infancy is unnatural. However, I still enjoy milk in my Earl Grey tea! Dark leafy greens, seeds, and seafood are calcium-rich foods. There are plenty of yummy non-dairy food choices, full of calcium.   Vitamin D Foods We also need Vitamin D for strong bones. We can think of the sun as food for our bones. Sunlight stimulates the production of vitamin D; so we need at least 20 minutes outdoors every day without sunscreen. Given that the body’s ability to produce vitamin D from sun exposure declines with age, vitamin D supplements (or drops as I use from my Naturopath) are recommended for people over the age of 50. Sigh. If you live in a northern latitude (Canada, Russia, United Kingdom and Scandinavia), you have some months of the year with limited sunshine. In these countries, vitamin D-producing sunlight can only be captured by our skin between the months of May and October. This leaves us Northerners in the cold, with declining vitamin D levels in autumn and winter. Again, vitamin D supplements are advisable. Fish oils are a perfect source of vitamin D. This is the one supplement I think we all need. I take two teaspoons a day of high-quality fish oils. Get the best quality fish oils you can afford. I prefer liquid; most are lemon flavored and I think fairly tasty. Bone Health & Exercise You hear it all the time, but weight-bearing exercise is absolutely crucial to strong bones. Riding a bike and swimming are great for your heart, but they are non-weight-bearing, so they don’t help your bones as such. Fast-paced walking with good arm swing and maybe even some Velcro weights around your ankles is an easy bone-building exercise. Running if you are under 35 (too hard on the joints over 35); weight-lifting, martial arts and dancing are all fantastic! Good Posture Your posture is crucial to the health of your bones. If your body is out of its symmetrical alignment then there is uneven pressure and stress on your joints and this can lead to wear and tear (osteoarthritis) in those joints. What to do? >> Posturecise – How to Create a Healthy Habit for Life Caffeine Back to caffeine. Studies suggest high doses of caffeine – I consider that more than three regular-sized mugs (not three massive Starbucks sized) – contribute to loss of bone by increased urinary calcium excretion and a decreased intestinal absorption of calcium.   This overall calcium loss can influence the normal development of bone (bone density) and predispose some (often post-menopausal women), to fractures later in life. Studies show that caffeine sources that most influence bone loss include soda and coffee. Tea may actually have a protective effect. Yeah Earl Grey! What can you eat? https://youtu.be/EYueezfpESw Paula’s Porridge ½ cup steel-cut oats ½ tsp cinnamon A handful of your favorite berries 1 tbsp desiccated coconut (unsweetened) 1 tbsp ground seeds (linseed, sesame, pumpkin, sunflower) Add water (or milk) to give a runny consistency Cook on low heat for 20 minutes (to desired thickness) Grate half an apple over top of cooked oats. Add a little milk and maple syrup if desired. Have a yummy strong bone recipe you love? Please share in the comments below. Dr. Paula Moore If you suspect you have a problem with your posture, and you can’t stop slouching, because it hurts when you try, we have got the solution you’ve been waiting for. Posture Videos have been helping people correct their posture for a decade. With millions of people viewing our videos, and +25k enrolled students in 90+ countries around the world, Posture Videos is changing the face (or spine) of online healthcare. We are so glad you are here! Leave a Reply Cancel Reply Logged in as Seowithkhizer. Edit your profile. Log out? Required fields are marked * Message* Previous PostNext Post Related Posts You May Like X-Ray or MRI to Assess Posture? April 2, 2025 Mattress in a Box | Sleepovation Review Dr Paula Moore April 2, 2025 Are Pillows Really Necessary? March 31, 2025

Foot Pain: Causes, Symptoms and Exercises – Posture Doctor What is plantar fasciitis? Plantar fasciitis means pain in the bottom of the heel. Plantar is the sole of the foot; Fascia is the tissue; and itis is Greek for inflammation. For example, colitis is literally colon inflammation. The plantar fascia is a thick ligament (ligaments attach bone to bone) that connects your heel to the front of your foot. It supports the arch of your foot and helps you walk. What are the symptoms of plantar fasciitis? The major complaint of those with plantar fasciitis is pain on the bottom of the foot near the heel. It usually affects just one foot, but it can affect both feet. Some people describe the pain as dull, while others experience a sharp stabbing pain. The pain is usually worse in the morning when you take your first few steps, although it can also be triggered by long periods of standing or rising after a period of sitting. Climbing stairs may also be difficult due to heel stiffness. The pain is usually worse after exercise, not during. Who gets it? Plantar fasciitis a very common orthopedic complaint. Your plantar ligaments experience a lot of compression in your daily life. These ligaments act as shock absorbers, supporting the arch of the foot, unless the mechanics of your feet are altered in some way. When the fascia fails to offer the appropriate shock absorption, too much pressure on your feet can damage or tear the ligaments; the fascia becomes inflamed, and the inflammation causes pain and stiffness. You’re at a greater risk of developing plantar fasciitis if you are: Weight – being overweight increases the pressure on your ligaments – especially if you have sudden weight gain, for example, during pregnancy. Types of exercise – Activities that place a lot of stress on your heel and attached fascia. Long-distance road runners – off road runners are at less risk – jumping sports and ballet dancing for example. Occupation – a job that requires being on your feet most of the day, such as working in a factory or a restaurant, and even teachers. Foot mechanics – Having very high arches, flat feet or tight Achilles tendons. Shoewear – Sudden change to your usual shoewear. Active men and women between the ages of 40 and 70 are at highest risk, and it is also slightly more common in women. What helps? Home treatment: Initial home treatment includes staying off your feet and applying ice for 15 to 20 minutes, three or four times per day to reduce inflammation. Using generic arch supports in your shoes (bought at most drug stores) and doing some soft tissue work and stretching exercises may also help to relieve pain. Soft tissue work: Soft tissue work may help to break up sticky tissue adhesions and stimulate healing. Use ice after each session. https://youtu.be/gqotVak4MNQ Exercises: Picking up a towel: Sit on a chair and put one foot on a towel. Now grip the towel with your toes and try to pick it up. Hold it for 10 seconds. Repeat five times. Time required: approx. 2 minutes Ball massage: Roll a tennis ball quite firmly back and forth over the sole of your foot. Treat the whole sole of your foot from forefoot to heel. Ouch – heads up, this is painful! Time required: approx. 3 minutes Achilles stretch: Find a sloping driveway or hill. Look for an angle approximately 45 degrees. This stretch is often shown on stairs, but I prefer to support the heel. If you have a carpenter in the family, have them DIY a stretch block for you. Time required: 3 minutes In-clinic treatment You may benefit from seeing a podiatrist who specializes in custom-made orthotics. They can also recommend appropriate shoewear and exercises. Your doctor or healthcare practitioner may also recommend ultrasound or Low level laser therapy (LLLT) which is painless and non-invasive; plus my mother swears by laser treatment, after her acute fasciitis resolved with just one session! Further Resources: Balance Exercises You Can do From Home Dr. Paula Moore If you suspect you have a problem with your posture, and you can’t stop slouching, because it hurts when you try, we have got the solution you’ve been waiting for. Posture Videos have been helping people correct their posture for a decade. With millions of people viewing our videos, and +25k enrolled students in 90+ countries around the world, Posture Videos is changing the face (or spine) of online healthcare. We are so glad you are here! Leave a Reply Cancel Reply Logged in as Seowithkhizer. Edit your profile. Log out? Required fields are marked * Message* Previous PostNext Post Related Posts You May Like X-Ray or MRI to Assess Posture? April 2, 2025 Mattress in a Box | Sleepovation Review Dr Paula Moore April 2, 2025 Are Pillows Really Necessary? March 31, 2025

Morning Stiffness | Do You Have Wear & Tear? In front of me you can see four models of the same two lumbar vertebrae, presented as textbook normal and phase 1, 2 and 3 of spinal degeneration. This is also known as osteoarthritis (osteo meaning bone), degenerative disc disease, or commonly wear and tear. I don’t like euphemisms. I think you can handle the truth and that like me, you probably don’t like being talked down to. So let’s call it what it is … osteoarthrtis or degenerative discs or spinal arthritis.  A normal lumbar segment has two vertebra and a healthy cartilage disc in between. If you look at the disc from the top, you can see that the gelatinous or gel-like toothpaste substance, is well contained within the cartilage rings of the disc. There should also be good symmetrical bony alignment. You may choose to have a chiropractor detect whether or not you have any spinal misalignments. Early on, these subluxations are easily detected and corrected. A normal spinal segment will also have healthy nerve roots. Lots of space for them to communicate with the body (your organs, bloodvessels and glands). Because our nervous system runs our body, we don’t want any interference from misaligned vertebra (poor posture) or degenerative discs. https://youtu.be/bjiFKOMgNVc Incorrect Posture May Cause Degeneration Asymmetry in the body (incorrect posture) can lead to early degenerative changes. Posture is so much more than what we see on the outside of our body. Phase 1 In Phase 1 of spinal degeneration, we may start to see wear in the discs. Evidenced only on MRI imaging, this is a kind of dehydration that occurs in the cartilage tissues.. The rings of cartilage that make up our spinal discs, start to break down. The gelatinous center begins to dry out, a little bit like the toothpaste that is stuck around the outside of the cap. There are likely no effects as yet (or mild effects) to your nerve system. Phase 1 These people may not present with health problems at this early stage, or they may have some mild symptoms. Phase 2 After a decade with incorrect posture from poor habits, childhood injuries, athleticism and manual labouring, it is more common to see people with Phase 2 degenerative changes. Typically, discs are now very dehydrated. The gelatinous nucleus (the toothpaste-like substance) has often leaked right through the dried out cracks in the cartilage rings, that buldge into the space where the spinal cord lives. This is known as a slipped or herniated disc. There is often nerve irritation in Phase 2. These people often present with leg pain (sciatica); as the nerves that exit the lower lumbar segments, travel through the buttocks and down the leg. Further Resources: Sciatic Leg Pain Relief They may also present with other health issues (bowel and bladder troubles), as these nerve roots supply our organs, blood vessels and glands in the pelvic region. In Phase 2, the vertebral bones get closer together, and the ligaments and muscles become slack. There is now excess movement in the bony segments. They have become unstable, and the body responds by laying down more calcium to stabilise the segment. These calcium deposits or bone spurs aren’t generally painful, but lead to stiffness. Morning stiffness is a strong indicator of spinal degeneration. After waking, it may take a few hours before a person with Phase 2 degeneration feels mobile.  Phase 3 After a several decades with incorrect postural alignment, past accidents, poor lifestyle, we begin to see advanced arthritic (degenerative) changes. In Phase 3, the discs have completely dried up and can lead to total bony fusion between the vertebral segments of the spine. Not only is this person extremely stiff, but their spinal segments no longer move independently. This person surprisingly, is often without pain but they are extremely stiff and immobile. Phase 1, 2 and 3 can only be diagnosed by x-ray and/or MRI. X-Ray imaging show us bony changes and MRI show tissue changes. MRI is the imaging of choice for degenerative disc diagnosis, and x-ray imaging is gold standard for alignment and postural diagnosis. If you have been diagnosed with wear and tear without an x-ray, you have been done a disservice, in my opinion. A good practitioner can probably accurately guess your diagnosis from signs, symptoms and examination, but they will never be able to accurately assess whether you are in Phase 1, 2 or 3. This is why I would never practice without on-site x-ray facilities. My first Chiropractic Clinic Align A person with Phase 3 may present with multiple health issues because the nerve roots are usually seriously comprised in this phase of degeneration.  Obviously the right time to start paying attention to your posture is at the stage of postural misalignments – before the discs and nerve roots become compromised. While it is never too late to start creating a healthy posture habit for life, the longer we put off getted started, the more likely we are to enter Phase 1, making improvements more challenging and time consuming.  If I can correct and improve my posture, given my bunion (argh), anatomical short leg, lumbar scoliosis and disc degeneration, anyone can. But please start today! Dr. Paula Moore If you suspect you have a problem with your posture, and you can’t stop slouching, because it hurts when you try, we have got the solution you’ve been waiting for. Posture Videos have been helping people correct their posture for a decade. With millions of people viewing our videos, and +25k enrolled students in 90+ countries around the world, Posture Videos is changing the face (or spine) of online healthcare. We are so glad you are here! Leave a Reply Cancel Reply Logged in as Seowithkhizer. Edit your profile. Log out? Required fields are marked * Message* Previous PostNext Post Related Posts You May Like X-Ray or MRI to Assess Posture? April 2, 2025 Mattress in a Box | Sleepovation Review Dr Paula Moore April 2, 2025 Are Pillows Really Necessary? March 31, 2025

Curl Downs vs. Sit-ups Curl Downs Vs. Sit-Ups Have you ever noticed that when your alarm goes off in the morning, it’s almost as if your body instinctively knows to curl up and contract? That same instinctive movement – of curling down into a ball – is also what we use when doing crunches or sit-ups. But which exercise offers more benefits: curl downs or sit-ups?  As a posture doctor, I’m here to give you the scoop on these two exercises and how they can help improve strength and flexibility. By comparing them side by side, we’ll be able to see exactly which one gives us better results from our workouts! Curl Downs Curl downs, also known as abdominal curls, are a form of exercise designed to strengthen the core muscles. They target the rectus abdominis muscle group in particular and can be done with or without weights. To do a curl down, you begin by lying flat on your back. With feet firmly planted on the ground and arms resting beside you, engage your core muscles while lifting your upper body off the floor until it’s nearly vertical. Hold this position for several seconds before slowly returning to the starting point. Curl downs require no equipment beyond what is typically available in most home gyms; just a mat and enough space to lie down comfortably. As such, they make an ideal addition to any fitness program looking for an effective way to build strength in the abs. Sit-Ups Sit-ups: the exercise that everyone loves to hate. Despite its difficulty, sit-ups are an incredibly effective way of toning your abs and strengthening your core. So what is a sit-up? It’s pretty simple really; you lie on your back with your knees bent and feet flat on the floor. Then, using your abdominal muscles, you lift yourself up until your elbows touch your knees and lower yourself back down again. That’s one rep! As well as working out the entire abdominal region, they also target other areas such as the chest, shoulders, and hips.  Benefits Of Curl Downs Curl downs are an effective exercise that can help to strengthen the abdominal muscles. They involve lying flat on your back and using a barbell or other weighted object to curl up towards your chest, then slowly returning it to its starting position. This type of exercise targets not only the abdominal muscles but also the hip flexors and obliques. Curl downs have several benefits compared to sit-ups. Firstly, they require less effort than traditional sit-ups as you don’t need to lift your legs off the floor whilst performing them. Secondly, curl downs put significantly less strain on your lower back as there’s no need for full body extension when executing them; this makes them ideal for those with existing lower back issues who still want to work their core area. Finally, because curl downs isolate the abdominal muscles more accurately than sit-ups, users may find that they engage their abdominals more effectively during each rep which ultimately leads to faster results in terms of muscle definition and tone. In short, curl downs offer an excellent alternative way of targeting specific areas of your abdomen without putting unnecessary stress on other parts of your body – making them a great choice for anyone looking to enhance their core strength and stability. Benefits Of Sit-Ups Sit-ups are often thought of as the go-to exercise for abs, but they have a lot more to offer than just toned abdominal muscles. Not only do sit-ups help strengthen your core and improve balance and posture, but they also work to increase endurance and flexibility in other parts of the body. To illustrate their importance, imagine that you’re going on a hike or lifting heavy weights. In both cases, you need strong abdominal muscles to keep your torso upright and protect against injury. Sit-ups give those muscles the strength and stability needed for such tasks: Core Strength: Improved Balance & Posture: Strengthened abdominals make it easier to stay balanced when walking up hills or doing any type of standing activity. They also promote better posture when sitting down at work or during leisure activities like playing video games. Increased Endurance: Regularly performing sit-ups helps build stamina so you can last longer in physical activities without tiring out quickly. Flexibility: Enhanced Range of Motion: Doing sit-ups regularly increases mobility in the hips, shoulders, and spine which is beneficial for sports performance and everyday movement. Reduced Risk of Injury: The improved range of motion provided by sit-ups reduces the risk of strains or sprains while exercising because your joints will be able to move properly with greater ease. The benefits associated with sit-ups are clear—from helping prevent injuries to improving overall fitness levels—making them an essential part of any workout routine. Different Types Of Curl Downs A great abdominal exercise to add to the mix of sit-ups is curl-downs. Curl downs are a type of ab workout that can be done with or without equipment, offering a variety of options for different fitness levels. When executed properly, curl downs provide an intense core strengthening regimen that targets all areas of the abdomen: upper abs, lower abs, and oblique muscles. To perform this exercise correctly, you must keep your back flat against the floor throughout the entire movement. Exercise Benefits Hanging Leg Raise Works hip flexors & strengthens upper abdominals Cable Crunch Targets deep muscle fibers in lower abdominals Reverse Crunch Improves posture by engaging glutes & spine These exercises include hanging leg raises from a pull-up bar, cable crunches on a machine, reverse crunches lying on the floor or using an incline bench. Each exercise has its own unique benefits when it comes to targeting various parts of the abdominal region. For example, hanging leg raises work the hip flexors and strengthen the upper abdominals while cable crunches target deeper muscle fibers located in the lower section of the abdominals. Reverse crunches help improve posture by engaging both glutes

Lost Your Balance? Try Motor Skills Juggling | Posture Doctor Most people don’t spend any time thinking about their balance until it’s too late – when they actually start swaying when they walk; or worse, fall down and injure themselves. But balance isn’t just a concern for the elderly who are more prone to falls. Balance training is important for anyone who wants to age well, avoid future falls, improve athletic ability, coordination, stamina and overall fitness and health. If you haven’t thought much about maintaining – or improving – your balance, now is a good time to start. Balance is a component of health that you should never overlook. Without it, all of the weight training and exercise in the world won’t help you. In order to stay upright, constant communication occurs between your brain, eyes, ears and the nerve endings in your muscles. As children, we develop balance, climbing trees, walking and running on unsteady surfaces, playing sports, games etc. As adults, we seldom think about balance and rarely practice it. When was the last time you climbed a jungle gym, walked over a log or tried to balance on one leg while brushing your teeth?! Our vision works in tandem with the inner ear to maintain balance. If you take vision out of the equation altogether – by closing your eyes – it’s harder to balance because visual cues from our eyes give us information about where we are in space. Inside the inner ear is a fluid-filled tube called the semi-circular canal and the movement of fluid within this canal alerts your central nervous system as to the position of your head. So how is your balance? Let’s find out … The 30-second balance test Ideally, find a partner to time you, because your eyes will be closed. It’s also a good idea to have someone close by in case you fall. Stand barefoot on a hard floor. Now close your eyes. Bend one knee and lift the foot – if you’re left-handed, stand on your left leg and lift the right foot just 6″ off the floor; do the opposite if you’re right-handed. Ask the person helping you to time how long you can hold that position without wobbling or opening your eyes. Use the timer on your phone. Repeat the test 3 times, and then add up your total time and use the average. (For example, if test 1 was 4 seconds, test 2 was 6 seconds, and test 3 was 8 seconds, you’d add up 4+6+8 to get 18. Divide by 3, and your average balance time is 6 seconds.) It isn’t surprising to see that the number of seconds decreases with age. In the 30-35 year group, for example, the average eyes-closed balance time is 22 seconds. For 50-year-olds, it’s 9 seconds, and 70-year-olds just 4 seconds. That’s because… Balance declines with age As we get older, our eyesight tends to diminish. This normal change in the eye’s focusing ability is likely the first step affecting our balance. Our muscles also age, and this atrophy (shrinkage) of muscle tissue makes reaction times slower. But there’s good news, because… You can improve balance at any age 17 trials involving 4305 participants concluded that regularly engaging in well-designed balance exercise programs, even in the very old and frail, proved to be effective for fall prevention, and there is now ample evidence that this type of program improves balance ability.1 Try this Practice balancing on one leg every day and several times a day. Brush your teeth on one leg first thing in the morning. Wash your hands at work, balancing on one leg. Wash the dishes on one leg (but please don’t break the dishes). Blow dry your hair balancing on one leg, and have family competitions if you have little ones – who can balance the longest?  https://youtu.be/6hwJ-Naa9WA Don’t wait until you notice that you are starting to sway when you walk. Trust me when I say this – if you are over 50, it’s coming. Sigh … isn’t aging fun?! References El-Khoury, Fabienne, et al. “The effect of fall prevention exercise programmes on fall incused injuries in community dwelling older adults: systematic review and meta-analysis of randomized controlled trials.” British Medical Journal. 29 October 2013; 347:f6234. Web. http://www.bmj.com/content/347/bmj.f6234  Dr. Paula Moore If you suspect you have a problem with your posture, and you can’t stop slouching, because it hurts when you try, we have got the solution you’ve been waiting for. Posture Videos have been helping people correct their posture for a decade. With millions of people viewing our videos, and +25k enrolled students in 90+ countries around the world, Posture Videos is changing the face (or spine) of online healthcare. We are so glad you are here! Leave a Reply Cancel Reply Logged in as Seowithkhizer. Edit your profile. Log out? Required fields are marked * Message* Previous PostNext Post Related Posts You May Like X-Ray or MRI to Assess Posture? April 2, 2025 Mattress in a Box | Sleepovation Review Dr Paula Moore April 2, 2025 Are Pillows Really Necessary? March 31, 2025

Why You Should Stop Doing Sit-Ups |Posture Doctor Your ‘core’ is comprised of a number of muscles working together to achieve and maintain a stable spine. A strong core and perhaps more importantly, a core with good endurance allow us to move with ease and mechanical advantage; in order to avoid injury! Your core muscles include: rectus abdominis, internal and external oblique, transversus abdominis, but also – you may be surprised to learn – the quadratus lumborum, and the gluteal muscles. Your goal when working on your core is to create spinal stability. Stability may be achieved by increasing core strength, but Dr Stuart Mcgill (Professor of Biomechanics at the University of Waterloo) reminds us that improving core endurance may be more important than strength. Endurance provides the ability to maintain a stable spine throughout a variety of activities. Many therapy approaches have the objectives of strengthening muscle and increasing spine range of motion. This is problematic (Parks et al, 2003) since those who have more motion in their backs have a greater risk of having future back troubles. Strength may, or may not, help a particular individual as strength without control and endurance to repeatedly execute perfect form increases risk. Dr Stuart McGill McGill goes on to explain that people with ‘troubled backs’ tend to have faulty movement patterns like “gluteal amnesia” and more motion in their backs and less motion in their hips. With the goal of stability in mind, it would be prudent to strengthen gluteal muscles, increase range of motion in our hips and choose abdominal exercises that do not put unnecessary stress and strain through the low back and discs. No sit-ups or crunches It is for this reason, that I will NEVER recommend crunches or sit-ups. Both of these exercises involve repetitive flexion of the lower back (lumbar spine). Repetitive flexion can lead to degeneration of the spinal joints and discs over time. Effective spinal stabilization should begin with a solid understanding of what stability is. “Stability has little to do with the ability to balance on a gym ball. Sitting on an exercise ball performing movement exercises is generally a poor choice of back exercise until quite late in a therapeutic progression,” says Mcgill. “True spine stability is achieved with a “balanced” stiffening from the entire core musculature.” Reducing risk of injury One of the most effective exercises for improving spinal stability is the abdominal brace. Many personal trainers are still teaching the wrong position for core exercises – a position that will wear out your discs, cause premature aging and ruin your posture and balance long-term. https://youtu.be/7g5wK1d-bb4 How to Engage Your Core The abdominal brace is a super little exercise, that teaches you how to engage your core whether you are standing in a line, talking on the phone or simply walking down the street! Dr. Paula Moore If you suspect you have a problem with your posture, and you can’t stop slouching, because it hurts when you try, we have got the solution you’ve been waiting for. Posture Videos have been helping people correct their posture for a decade. With millions of people viewing our videos, and +25k enrolled students in 90+ countries around the world, Posture Videos is changing the face (or spine) of online healthcare. We are so glad you are here! Leave a Reply Cancel Reply Logged in as Seowithkhizer. Edit your profile. Log out? Required fields are marked * Message* Previous PostNext Post Related Posts You May Like Mattress in a Box | Sleepovation Review Dr Paula Moore April 2, 2025 Are Pillows Really Necessary? March 31, 2025 What Is Postural Sway? March 31, 2025