flow of oxygen into the diaphragm and a lower rate of oxygen reaching the cells. A reduction in circulating oxygen in
the body poses serious health threats. Oxygen is essential for survival because it maintains homeostatic functions including hormone balance, supports blood flow, protects the body from chronic disease and cancer, fuels nutrient absorption and pro- tects the health and healing of cells, tissues and organs. Studies have shown that forward head posture is an indication of poor health and is reported to cause the impairment of simple activities including walking or sit- ting comfortably. It is likely that physical limitations of the body marked by poor posture accelerate the aging process and increases inflammation. This is a result of the body’s inability to manage stress and tissue trauma appropriately.
Other evidence supports that the cor- rection of forward head posture:
• Alleviates symptoms of respiratory com- plications such as asthma • Increases breathing and lung oxygen- ation essential for physical fitness • Strengthens abdominal muscles • Restores enlarged tonsils • Improves glandular function in the head and neck
Improvements from Chiropractic Care: Chiropractic adjustments can help compensate for postural abnormalities leading to an improvement in the health of the spine and the whole body. Research performed by Dr. Morningstar and Dr. Jockers found that chiropractic adjust- ments and rehabilitation exercises lead to the correction of forward head posture and cervical lordosis and restored pulmonary function. Findings of the study also suggests that
chiropractic care can improve the function of the autonomic nervous system by reliev- ing tension that hinders the vital commu- nication between the brain and body. Corrective care chiropractors are able to identify abnormal features of the spine using x-rays, postural pictures, nerve scans and various technologies. Doctors then develop a specific care plan used to treat each individual’s concern focusing on chiropractic adjustments and rehabilitative techniques like the three exercises that follow. The good news is that you can start improving your posture at home by incor-
porating these three easy exercises. Con- sistency is key with posture exercises. Just like your teeth can be straightened with braces over time, your posture can im- prove with the correct strengthening exer- cises done two to three times per week.
Three Exercises for Better Posture:
1) Hummingbird: Remove the slouch from poor posture and realign the head with the spine by practic- ing the hummingbird. This exercise strengthens the muscles between the shoulder blades, improves muscle fibers around the thoracic spinal column, opens up pectoral muscles and lifts the rib cage.
Instructions for Exercise: 1. Lift arms so that they are parallel to the floor.
2. Bend elbows and face palms forward to form a 90 degree angle between the bicep and forearm.
3.Rotate arms backwards in a circular movement while squeezing shoulder blades together.
4. Repeat for 1 minute.
2) Butterfly: The butterfly is an extraordinary exercise to correct forward head posture. Perform- ing this exercise regularly targets muscles in the neck and shoulders that give rise to chronic neck pain.
Instructions for Exercise: 1. Focus on lifting chest toward the ceiling. 2. Bring hands back against head so that thumbs point down. *Optional: If reduced flexibility hinders your ability to lift arms and hands behind head, perform exercise standing flat against a wall. You can also align back of head against car seat. 3. Use about 10% of strength to push head
backward while keeping head straight. 4. Pause for approximately 10 seconds. 5. Relax and repeat for 1 minute.
3) Chin Tuck: An opposing exercise to the butterfly is the chin tuck. This exercise provides balance to the opposite core muscles in the neck by strengthening the deep neck flexors. Performing the chin tuck helps balance the head and neck reducing the occurrence of forward head shift.
Instructions for Exercise: 1. Focus on lifting chest toward the ceiling. 2. Maintain head position with ears over the neck.
3. Place 1 hand on forehead; and 4. Gently push forward with about 10% of strength (muscles in neck should contract and head should appear immobile). 5. Repeat for 1 minute.
Summary: Don’t ignore the signs of poor posture that can impact your ability to sleep rest- fully at night or concentrate clearly during the day. Poor posture has devastating ef- fects on the body that can only be treated with mindful practices. Utilize these 5 exercises to improve your posture and reap its benefits reflected in overall health and well being.
References to the above article can be sent upon request.
Written by Dr. David Schwartz, DC
D.PSc with Triad Health Center, 2311 W Cone Blvd #228, Greensboro. Listen to his health radio program on 94.5FM Saturdays at 11:30am. His next live seminar is hap- pening on October 12th. To reserve tickets: 336-288-4677 or visit
www.TriadHealth-
Center.com. See ad on page 13.
MARSHALL C. FREEMAN, MD Specializing in the diagnosis
and management of complicated
headaches. We are dedicated to helping patients treat their headaches and return to normal activities.
BOTOX • Clinical Trials
1414 Yanceyville Street • Greensboro, NC 27405 336.574.8000
www.HeadacheWellnessCenter.com OCTOBER 2017
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