NOVEMBER 2014 NEWSLETTER
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- Ursula Beasley
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1 NOVEMBER 2014 NEWSLETTER 714 Dublin St. New Orleans, LA T: F: POSTURE We heard it growing up. Sit up straight. Stand up straight. Those were valuable words of wisdom that most of us did not heed. Individuals that received a Catholic education know what good posture looks like? Good posture was usually beat into our minds both figuratively and literally. Most people are unsure of what proper posture looks like. Poor posture can lead to many conditions and disorders. Some complications due to poor posture may include the following but are not limited to: pain, weakness and stiffness. The pain associated with improper posture can present itself in all regions of the body as well as in the head (Headaches). The weakness due to poor posture can cause a person difficulty walking and performing activities at work or school, as well as just sitting. The stiffness due to bad posture can cause a person difficulties when just performing general activities of daily living. Now, I will describe what poor posture looks like so we can understand what good posture is. Classic poor posture: the person presents with a "pot belly", rounded shoulders and a jutting out chin and neck. Proper posture presents as the following: the head centered over the shoulders, shoulders pulled back, abdominal muscles pulled slightly in and the buttocks tucked inward some. I know this sounds like an awkward position to be in; however, simple use of good posture can eliminate most of the above issues mentioned earlier. A change to good posture will cause some muscular discomfort. Just stick it out, and in about 2 to 4 weeks, you will be rewarded with good posture and a better functioning body.
2 EXERCISES I have included some exercises that will help you improve your posture as well as improve your overall strength. Do these exercises 2 to 3 times per week, and things will slowly improve. Your family and friends will notice a change, but they will not be able to pinpoint what the exact change is, however, you will know what the change is. Cervical Retractions: 1. Start in a sitting position, with your head and back as straight as possible. 2. Then, slowly push your chin in. 3. Hold for 1 to 2 seconds. 4. Repeat 10 times. 5. Do this exercise every hour you are awake. Shoulder Shrugs: 1. Start in either an upright standing or upright sitting position. 2. Then, slowly shrug your shoulders up towards your ears as high as possible.
3 Scapular Retractions: 1. Start in either an upright standing or upright sitting position. 2. With your elbows bent at a 90 degree angle, bring them back as far as possible. 3. Hold for 5 seconds. Prone Combinations: 1. Start lying flat on your stomach with your arms in front of your head. 2. Then, raise your left arm and right leg together while remaining flat on the table. 3. Lower that arm and leg back to the table and then raise your right arm and left leg together. Upper Body Extensions: 1. Start lying flat on your stomach with your arms by your side. 2. Then, raise your head and chest up off the table as high as possible. 3. Hold for 2 seconds.
4 Upper Trapezoid Extensions: 1. Start lying flat on the table on your stomach with your arms stretched out in front of your head. Middle Trapezoid Extensions: 1. Start lying flat on the table on your stomach with your arms stretched out from your side. Lower Trapezoid Extensions: 1. Start lying flat on the table on your stomach with your arms stretched out along the side of your body. Bridges: 1. Start lying flat on your back with your knees bent. 2. Then, raise your hips off the table while keeping your shoulder blades on the table. 3. Hold for 5 seconds.
5 If you have any questions about this topic, please feel free to contact us at or the office phone at Thank you for taking time to read this newsletter. Love Your Life, Anthony J. "Tony" Macaluso, PT
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