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.

    Safe Gardening

    Toronto has been having beautiful weather this week! For many that means spending time outdoors gardening and doing yard work. It’s common during this time of year to see people seeking treatment for strains and repetitive injuries sustained while doing work in their garden. Here are a few tips to help you stay injury free this season!

    Shoulders

    Injuries at the shoulders can happen when the same action is repeated over a period of time (such a shoveling).  The fact that most people are typically more sedentary during the winter usually means that more force is needed, combined with high repetitions means there is a higher risk for injury. Follow these quick tips to keep your shoulders more safe:

    • Take frequent breaks.
    • If you need to lift heavy items, practice good lifting form: bend at your knees and not your back, bring the item close to your body, and then stand up. Use a wheelbarrow if heavy items need to be transported long distances.
    • Stretch first! Here are some simple shoulder stretches to try.

    Back

    Practicing good posture while gardening can help you avoid most injuries.  Avoid bending forward at the hips with a rounded back to help protect your spine!  Here are a few tips to keep your back happy:

    • Use long handed tools to help avoid too much bending over.
    • Sit on a short stool if possible.
    • Use knee pads! This encourages you to maintain good posture.
    • Avoid twisting movements while digging.
    • Check in with yourself often, stretching before, during and after gardening.

    Take breaks, be mindful and take your time to help you stay injury free during the spring and summer!

     

     

    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.