Functional assessment and dynamic, informed treatment. It’s healthcare, for your muscles.

    Five Tips to Help Strengthen Your Posture

    Many of us spend hours at our desks, hunching over while texting or laying around watching Netflix – which can have repercussions on your posture. If like most people you have less than perfect posture, there are some things you may do to help strengthen your form:

    1. Wall Angels – Stand with your back to a wall so your heels, buttocks, shoulders and the back of your head all lightly touch the wall while you keep your core engaged. Take three slow breaths, feeling your body’s best posture. Try sliding your arms up the wall overhead (like making a snow angel!) while maintaining your breath and posture.
    2. Ergonomic desk set up – see yesterday’s post for a diagram on the ideal set up
    3. Support your posture from the ground up – fashion doesn’t have to be painful! High heels can cause the hips to rotate forward and down, increasing the low back curvature and weakening the abdominal muscles. Shoes with poor support can allow your hips, knees, and ankles to develop restrictions that can further lead to core weakness and poor posture.
    4. Work on your core strength – Exercises that strengthen your core will help you stand taller and help you maintain the proper posture, offering more support to your low back and taking the strain off of overworked neck muscles. Yoga emphasizes body awareness and diaphragmatic breathing, and Pilates is a great option to learn to control the deep core.
    5. If you can’t put it down, hold it up! – Constantly craning the neck down to stare at our phones isn’t helping. Try holding your phone straight in front of you instead of bending your head down, and similarly propping your tablet up perpendicular to the table if you’re just reading.

    Your massage therapist can help give you more tips, as well as work with you to reduce pain caused by incorrect posture. Book your massage therapy appointment online for an individualized assessment and treatment to help you reach your goals.

    Stand Up! (Massage Therapy Awareness Week)

    Some people compare sitting to smoking in terms of how it is for your health. It may not necessarily be that bad; however, it’s also not harmless.

    Many people who work office jobs are sitting for the majority of their day, which may cause neck and lower back pain along with other musculoskeletal  discomfort. There are many ways you are able to reduce the strain on your body, including adjusting the height of your chair and monitor, adjusting the arms on your chair and taking breaks! Taking breaks to stand up and stretch will also help reduce fatigue. It may be helpful to set a timer for every 30 minutes reminding you to get up move around for a minute.

    Ergonomic Desk Set Up

     

    Massage can help if you’re already experiencing pain related to sitting too much.  In a recent study, individuals with back pain who received massage therapy had less pain and were better able to perform daily activities than those who didn’t receive massage. Your range of motion may be increased, which will allow you to perform your daily tasks with a lot more ease and comfort.

     

    Massage for Insomnia (Massage Therapy Awareness Week)

    Many people experience insomnia – according to Statistics Canada, one in every seven people have problems going to sleep or staying asleep. Chronic pain is often linked to chronic insomnia, which is something for which you may want to seek treatment from a RMT.

    Massage therapy increases the level of serotonin (a chemical produced by your nerve cells) which helps reduce depression, regulate anxiety and mood, and digestion. Serotonin is the precursor to melatonin, which controls your sleep and wake cycles.  Massage is a smart, healthy, and drug-free option which has helped many people overcome insomnia.

    Read more from the RMTAO here 

    Alycia Duff-Bergeron, Founder and Clinic Director

    When I opened Anatomica in 2013 as my private practice, I was committed to offering an unsurpassed level of service and care to every client.  Today I have the pleasure of working with a skillful team of therapists and administrative staff that are equally committed to raising the bar in their fields and providing exceptional treatment. Our therapists are dedicated, professional, and focused on your health. Anatomica proudly offers some of the most effective manual therapy and functional assessment techniques, performed by therapists with several years of practical experience, all of whom demonstrate a considerable effort to further their educations and understanding of current treatment protocols. We invite you to visit Anatomica to experience effective, personalized healthcare in an inclusive space, staffed by practitioners that are setting a new standard of professionalism. We are Anatomica. Welcome.