ESSENTIAL INFORMATION FOR UNDERSTANDING YOUR POSTURE AND REDUCING PHYSICAL STRESS. By Lucky Gidda.

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1 ESSENTIAL INFORMATION FOR UNDERSTANDING YOUR POSTURE AND REDUCING PHYSICAL STRESS By

2 Upright All rights reserved. This report has been made to help anyone who is struggling with a condition that no one else has been able to fix, or for athletes who want to improve physical performance. If you know of someone else that may benefit, please share by , social media, whatever! Please just give me the credit for my work. The information contained within this document is given in good faith and is believed to be accurate, appropriate and reliable at the time it is given.

What is your posture? Your posture is the shape of your body and this is dictated by your skeleton. The reason for this is gravity. Gravity is a pretty strong force.

This means that in order to be upright, our skeleton has to be stable. A stable skeleton will be balanced front to back and side to side.

3 What is your posture? Your posture is the shape of your body and this is dictated by your skeleton. The reason for this is gravity. Gravity is a pretty strong force. It stops us flying off into space as the Earth spins. Its effect means that we are constantly being pulled towards the centre of the Earth. This means that in order to be upright, our skeleton has to be stable. A stable skeleton will be balanced front to back and side to side. Your weight will go through the area between your feet and you ll be able to stand up with next to no effort from your muscles. When you move, you will use the minimum amount of effort required. This is totally different from what you have been told by other people who say that you can improve your posture by strengthening and stretching your muscles. Standing should be effortless.

4 Why you have poor posture From what I have said above, you can probably work out the answer to this. Poor posture is due to changes in the resting shape of your skeleton. Your skeleton can be thought of like a frame (like on a bicycle). If it is crooked, it won t work properly. Here are some examples of the type of changes that can occur. In all of the pictures above, the person is standing relaxed. Can you see how the people on in grey would be unstable and off balance? The people in grey are in pretty bad shape but, most people will have some degree of change to their frame which will affect their posture. What they also have in common is that they are tipping forward.

Courtesy of: Flameout You can try this out on yourself right now. Stand up and lean forward.

5 What happens when your posture is forward? This picture shows a tall structure which is helped to stay upright by guy wires. If the structure became crooked or started to lean, some guy wires would go slack and others would get tighter. Up to a point, the structure could stay upright, even though it wasn t balanced. Courtesy of: Flameout You can try this out on yourself right now. Stand up and lean forward. You will notice that; The muscles in the back of your neck, your back, hamstrings, calves and feet (posterior chain) tighten up The muscles in the front of your neck, abdomen and thighs (anterior chain) relax Now lean back, you will notice that the opposite happens. This is called reciprocal inhibition and prevents your muscles fighting against each other. So, if your frame is stuck in a forward position, your posterior chain will always be tight and your anterior chain will be slack. This makes sense, as the most common injuries occur in the posterior chain and, people struggle to develop their abdominal muscles (because they are inhibited). What I ve just described above, is what your body does to compensate for a crooked frame. The areas of your body that tend to get injured, hurt, become stiff or get arthritis are areas of compensation.

So what causes your frame to become crooked? The cause of a crooked frame is a very common type of injury that your body finds impossible to fix by itself. But you may never have even heard of it.

6 So what causes your frame to become crooked? The cause of a crooked frame is a very common type of injury that your body finds impossible to fix by itself. But you may never have even heard of it. It is; A bone that has been pushed out of place in a direction that your body cannot self-correct This type of injury is responsible for much of the suffering happening today. Many of your aches, pains, weaknesses, wear and tear and suchlike (i.e. your compensations), are the result of your body trying to cope with the above type of injury. Believe it or not, your bones are being pushed and pulled about on a daily basis. I m not talking about dislocations but much smaller changes. Your body can self-correct many of these changes, as long as there is a muscle or a combination of muscles that can pull the bone back to the right position. Unfortunately, we don t have the ability to self-correct in every direction possible so, this leaves us with a major vulnerability.

7 What sort of injuries am I talking about? Since you were born, your body has had a lot of physical injuries. You literally will have had tens of thousands. Some examples are; birth trauma falls whilst learning to walk banging your head sporting injuries sitting awkwardly or for too long lifting badly motor accidents work related injuries surgery tripping or stubbing your toe fights knocking into things Every one of those injuries (and more) has the potential to change your posture. The bigger or more repeated the injury is, the more likely it is to leave damage. Thankfully, our bodies have an incredible ability to heal most of this. However, when we cannot correct our posture, our bodies will compensate. Compensations are an amazing adaptation that allows you to continue living. Without them, you would be in big trouble! However, there is a price to pay and it is that they reduce your level of function. The more you need to compensate, the more problems you get, as your muscles, joints and skeleton work harder. The result is that you get stiffer and tighter.

8 How can you correct these bones? Like most people, it is likely that you are stuck in some form of compensation posture. This means that whenever you are standing or sitting, your body wants to fall over and you have to work extra hard to stay upright. There is a part of your brain that does this correction automatically without you even being aware. To help take some strain off your muscles you may lean on things, prop yourself up, cross your arms or legs, or use a walking aid. In time, the areas of your body working the hardest, will start to fail and may become painful. You can take drugs, apply heat/cold, massage, stretch, strengthen, tape, needle, etc. to relieve the symptoms. However, none of these things will fix the underlying problem if you have a crooked posture. Even surgery doesn t fix the true cause. The only way to get rid of the problem properly is to rebalance your frame. When you do this, your body will remove its compensations all by itself, as they are no longer needed. This is amazing news! The protocol I use at Upright is called Advanced Biostructural CorrectionTM (ABCTM for short). It is a system which detects and corrects the position of the bones that are at the root of your problem. It is also the only system that can nonsurgically remove the deep scar tissue that builds up as a result of your injuries. This scar tissue keeps you stuck and without removing it, you won t progress. The longer you have had your problem, the longer it takes to undo the damage and unwind all of your compensations. However, the small changes from the very first visit will begin improving your symptoms immediately. This is what makes ABCTM so great!

If you ve ever trained or worked hard towards something, you ll know that it took time and effort. Whether it was excellence in a sport, your job, education, or a hobby.

9 If you ve ever trained or worked hard towards something, you ll know that it took time and effort. Whether it was excellence in a sport, your job, education, or a hobby. You can make life easier by training smart, having the right coach and being consistent but, ultimately, you still have to put in some work. What I am trying to say is, that there is no magic bullet or gizmo that does it all for you. Changing your posture is a process which needs the right approach, support and encouragement and, some effort! However, I have made it very simple to follow and the longer we work on your posture, the better you will get.

Common compensations and being forward There are thousands of compensation patterns you can be stuck in depending on what injuries you ve had, when they happened and how your

Have you ever noticed how people hunch forwards as they get older? Have you ever seen someone hunched backwards? No, neither have I and there is a reason for that.

So, if a bone does go forward, everything above that point will be falling forward too and a compensation will be set up in a more stable part of your body to keep you balanced.

10 Common compensations and being forward There are thousands of compensation patterns you can be stuck in depending on what injuries you ve had, when they happened and how your body compensated to each one. On a joint by joint basis things get very complicated but if we look at the overall picture we see common patterns. Have you ever noticed how people hunch forwards as they get older? Have you ever seen someone hunched backwards? No, neither have I and there is a reason for that. Commonly it is our spine that gets injured. From the neck down we cannot pull back a bone that has gone forwards. So, if a bone does go forward, everything above that point will be falling forward too and a compensation will be set up in a more stable part of your body to keep you balanced. For instance, you may start to get knee pain several years after you injured your lower back. I bet you never thought the two things were related? Hopefully by now, you are starting to see that they almost certainly are. The body is an amazing machine and everything is connected.

11 If you have ever played Jenga you will know that you cannot keep taking blocks from the same side or it will fall over. If you have a bone out of place that your body cannot self-correct, your brain has the ability to decide which blocks (body parts) to compensate in order to keep you upright. This is why you may think you have recovered from an injury, only to suffer again down the line. Your body didn t fix you, it compensated. Each time you re-injure that area, you are getting worse. As time passes, your body is able to stiffen up areas of stress leading to muscle shortening, tendinopathy, calcification and osteoarthritis. Don t forget that you will be accumulating more injuries in the meantime! We call this process winding up. This is how things can get very complicated.

12 Posture and organ function So, if your body has become crooked what else happens? Well, everything inside you also becomes crooked too. This includes your organs - muscles, brain, spinal cord, intestines, liver, heart, eyes; everything. This is why your posture affects everything about you. How you feel and how your body works. When your insides are being stretched, compressed and twisted, you can get all sorts of other problems. Commonly, you may have Brain fog (feeling a bit hazy and unfocused) Muscle weakness or fatigue Digestive issues such as heartburn or reflux (your stomach is getting compressed and squeezing food back up your oesophagus) Trapped wind Shortness of breath Numbness or tingling The complete list is too long because as I said above, everything is affected because everything is connected. Are you taking medications for some of these conditions? Those medications will not be fixing the underlying problem and will have harmful side-effects.

13 Posture and stress Everyone knows that stress is something that happens in your head, right? Well that is where the stress response is triggered. But the trigger itself can come from many sources. Emotional or mental stress is triggered by our thoughts. Chemical stress is triggered by some drugs, toxins, toxicants, viruses, etc. Physical stress is triggered by excess or prolonged injury/strain. If your posture has changed, it is important to realise that you will be triggering your stress response very frequently. This causes a huge amount of hidden stress that most people are not aware of. This is important as chronic (long term) stress is a major factor in poor overall health. The great news is that a reduction in any of the stress triggers will help the whole stress response to reduce, which is great for your health and wellbeing!

14 In conclusion Your posture dictates your function. The worse your posture, the more problems you are likely to have. These problems are likely to worsen as you get older. A mild problem could prevent you from hitting that PB in the gym. A moderate problem can lead to disability. A major problem can threaten your life. So, I hope you have now learned the basics of posture (and a few other useful tips too). If you have received this booklet via my website, over the next few weeks, I will be sending you some more information about posture and your health in general. This will include tips on how to reduce physical stress. Please share this document. I have found that most people are not aware that they could be pain free and living well. No matter how bad your situation, it can be improved! If you feel that this is not for you. The option to unsubscribe will be present on your first . BEng MChiro

About and Upright Posture Correction H I, I m the founder of Upright. I ve studied as an Aerospace Engineer and a Chiropractor so I have a unique perspective on physical health and fitness.

15 About and Upright Posture Correction H I, I m the founder of Upright. I ve studied as an Aerospace Engineer and a Chiropractor so I have a unique perspective on physical health and fitness. Due to various injuries from a young age, I have been on a quest to fix myself for some years. Over this time, I have found that many commonly used therapies are ineffective. In 2014 I came upon a very promising protocol and I have found it to be the most complete and effective therapy yet for chronic physical injuries. The protocol is called ABCTM and I have been using it exclusively since then, on myself and on my clients, with astounding results! Upright was formed to help educate and increase awareness of the importance of posture and the benefits that ABCTM can achieve. My clinic in Birmingham is one of only a few using ABCTM in the UK, where you can come to achieve levels of function and fitness you never thought possible. My Kick-start programme helps to quickly eliminate many common symptoms that people suffer with on a day-to-day basis. This 90 day programme removes enough damage so as to allow my clients to return to work or get back to doing a physical activity they enjoy. The Regenerate programme is designed to continue the unwinding process until you are happy with your level of function. For most people, the sky is the limit.

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