Good posture can equal good health!! How many people do you see with perfect posture? When you do see someone with good posture don't they look taller, thinner, and younger than they might be? Wouldn't you like to have good posture too?
 
Good posture helps your body function at its best; you breathe better, move more efficiently, have more endurance, and just look better.

Most of us feel tension and pain in our shoulders and upper back; this is often due to incorrect posture either while sitting or standing.

 Learning the causes of bad posture and how it affects the tension in other areas of the body is the first step in correcting and alleviating bad habits. Next, you'll need to know how to correct bad posture so you can move more confidently and with less pain and strain on the body.

 Did you know some of these facts about posture?
 
· Proper posture can help prevent many aches and pains including chronic back pain.

 · Wearing high heels regularly can lead to bad posture and back pain.
 
· Being overweight can cause bad posture by pulling on the back and weakening abdominal muscles.

 · Stretching regularly can help to improve your posture.

 · When having to stand for long periods of time keep your abdominal muscles drawn in and hands at your side to improve posture and ward off back pain.

 · When you lift things with proper posture it helps to reduce injury risk. Keep the object close to you with your chest lifted, back straight, abdominal muscles drawn in, and then use the strength in your legs to lift the object not your back.

 · Good posture goes hand in hand with better balance.

 · Doing exercise that strengthens the core of the body, such as Pilates can help improve your posture.

 Tips on how to improve your posture:

 First off you should have a good mental image of what your posture should ideally look like and then try to visualize the alignment of the bones in your spine. It is important to understand how your body is put together if you want to begin to improve how you hold yourself. Go to the library and check out a book on anatomy and learn about your bones and joints and try to develop a more clear vision of your postural support system. Become more aware of the stresses in your life which lead to muscle tension and work on these areas!! Practice breathing! Practice relaxation! Try some simple exercises: 1. Strengthen your abdominal muscles through Pilates-based exercises. Having strong abdominal muscles supports your spine and allows you to stand up taller and with less pain.

Pilates exercises are well-known to realign the spine by correcting the length-tension imbalances in the muscles supporting the spine, pelvis, and shoulders. Thus, it assists the whole body in working more efficiently and with a stable, solid core.
 
2. Stretch the tight muscles, such as your hamstrings, which pull on the back muscles that cause pain resulting in a slouched posture.

 3. Check your posture regularly in the mirror: Are your ears centered over your shoulders, chin parallel to the floor, chest lifted, shoulders over your hips, and abdominal muscles drawn in with a slight curve in the lower back.

Improve your awareness!! 4. When sitting pull your bottom right up against the back of the chair. Then stack the rest of the spine straight up so that your shoulders are right over the hips, ears over the shoulders, and your chin parallel to the floor.

 5. Work on exercises that strengthen the upper and middle back muscles. Lateral rowing exercises and some of the Pilates-based mat exercises including the elbow lift lying on your stomach are just a couple to start. By, Doreen Hall PT Doreen Hall has been a practicing physical therapist in San Diego, CA for 20 years. She currently owns and operates Pilates People in Carmel Valley with her husband David Hall.

Check out this article from spineuniverse.com on the goals of physical therapy and some basic back and neck exercises.

Physical Therapy Goals: Basic Exercises and Your Back's Health

CONGRATULATIONS

DR. BOB CUNNINGHAM

Q: I am a 40 year old male and I like to be active.  Recently, I turned my ankle while playing basketball.  It was swollen and bruised initially.  Currently, it aches a little with walking but I would like to return to playing basketball, tennis, and soccer with friends.  Should I get treatment or just let it heal?

A: What you described is an ankle sprain, which occurs when the ligaments and muscle tendons along the sides of the ankle are overstretched or even torn.  Severity of the sprain is determined by medical professionals.  Regardless of the severity, it is important to treat an ankle sprain because even the slightest sprain makes one susceptible to subsequent sprains and damage.  Initially, rest, ice, compression using an ace wrap, and elevation are a good idea.  As swelling and pain decreases, drawing the alphabet with the toes by moving at the ankle is a good exercise to start with at home.  If there is no pain with standing and no swelling, standing on one leg with or without a pillow under it will improve balance reactions of the ankle.  A physical therapist can provide you with more advanced exercises to ensure a safe return to sports.