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5 ways-proper-posture-can-make-you-into-a-warrior-with-theo-simon-ameer-rosic-optimal-health-warrior-nutrition-expert
5 ways-proper-posture-can-make-you-into-a-warrior-with-theo-simon-ameer-rosic-optimal-health-warrior-nutrition-expert
5 ways-proper-posture-can-make-you-into-a-warrior-with-theo-simon-ameer-rosic-optimal-health-warrior-nutrition-expert
5 ways-proper-posture-can-make-you-into-a-warrior-with-theo-simon-ameer-rosic-optimal-health-warrior-nutrition-expert
5 ways-proper-posture-can-make-you-into-a-warrior-with-theo-simon-ameer-rosic-optimal-health-warrior-nutrition-expert
5 ways-proper-posture-can-make-you-into-a-warrior-with-theo-simon-ameer-rosic-optimal-health-warrior-nutrition-expert
5 ways-proper-posture-can-make-you-into-a-warrior-with-theo-simon-ameer-rosic-optimal-health-warrior-nutrition-expert
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5 ways-proper-posture-can-make-you-into-a-warrior-with-theo-simon-ameer-rosic-optimal-health-warrior-nutrition-expert

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  • 1. 5 Ways Proper Posture Can Make You Into a Warrior Ameer Rosic Wednesday March 26 th 2014 Read Full Article Guest poster Theo Simon thinks posture is one of the most important parts of optimal health! Good posture can promote the following health benefits: • pain free life • reduced injury • increased flexibility • increase circulation • facilitated breathing • reduced stress • enhance physical performance • more effective workouts • boosts in self image, attitude & confidence Before discussing good posture, let us consider what causes bad posture. When we are born, our body structure is optimally positioned with ideal muscle lengths, joint alignments and functional nervous system connections. Unfortunately, constant repetition of awkward
  • 2. body positioning from daily life activities negatively effects our natural alignment. In this regard, I have found the main culprit to be the seated position… Our culture has imposed the seated position into our daily life making sedentary the new norm. Sitting at desks, in planes, trains, automobiles, upon couches, in front of televisions, computers, use of toilets or dining contribute to fostering awkward positions that facilitate unfavorable affects on body posture. Common poor postural deviations leading to bad posture include: • sway in lower back • rounding of the mid back and shoulders • forward head and neck • feet pointed outward or inward • knees facing in or out • backward facing palms • protruding stomach Extensive research link sitting to a number of ill health effects- one of those being poor posture. The seated position is detrimental to our posture because certain muscles are in a constant state of contraction while opposing muscles remain dormant. For example, if you sit in a chair for 8 hours a day certain muscles (the hip flexors, hip rotators, upper abdominals, etc.) are being used. At the same time, opposing muscles (hip extensors, transverse abdominis, lower trapezius, etc) remain dormant.
  • 3. When you stand up after a 8 hour shift at your desk job, your neuromuscular connection does not return to the proper relation. Instead, overused muscles will continue to be stimulated while the under active muscles remain weak. Lack of function from the weak muscles will cause recruitment of other muscles that are not solely responsible for the specific function. This muscle recruitment is known as muscle compensation. Muscle compensations can cause a number of discomforts, aches, pains and injuries. What is good posture? Good posture, characterized by neutral spinal alignment, should be central to any fitness program. When posture is at it’s most ideal state then muscles will function most efficiently. Posture is the foundation of our structure and movement patterns. If our structure is strong and aligned then our kinetic chain will also be strong and well connected. Our body functions integrate through a kinetic chain of interrelated systems known as the human movement system. The human movement system is composed of 3 interdependent systems: • Muscular system: muscles, tendons, ligaments and fascia. • Nervous system: central nervous system (CNS), peripheral nervous system (PNS). • Articular system: joints. Achieving good posture requires balance of the muscular system Imbalances within the muscles and tissues of the body result in an improper connection between the nervous system (CNS and PNS). Constant stimulation of certain muscles will create misalignments of tendons, ligaments, joints and bones. Faulty positioning can create pain, injuries or a number of medical problems. For example, according to the American Chiropractic Association, back pain is the single leading disability, affecting roughly 31 million Americans and costing them at least $50 billion each year on easily identified pains. This astounding number will only increase unless people become informed and get the proper help to sustain good posture. How do I improve my posture? Correcting bad posture is not as simple as it may seem. Standing straighter, pinning your shoulders back or being more aware of slouching will not fix a lifetime of poor body structure. The following are 5 steps to start restructuring your body alignment: 1. Nutritious Diet 2. Stress Management Practice 3. Trigger Point Release Program 4. Effective Stretch Routine
  • 4. 5. Proper Corrective Exercise Regimen Nutritious Diet Diet will also play a large role in managing your posture for optimal functioning. According to studies of Weston A. Price, poor nutrition has been linked to physical degeneration. Processed foods containing sugar, white flour, pasteurized milk and processed foods are filled with additives that can influence the structure of your body. Following a diet that is outlined in Optimal Health Nation’s nutritional articles will ensure your body is well-nourished and capable of functioning optimally. The diet should consist of foods like nutrient-dense vegetables, low sugar fruits and organic grass fed meat. Stress Management Practice Stress spurs tension within our body even on a subconscious level. Managing stress with proper breathing exercises will relax the muscles and nerves of the body. Stress and other physiological factors can inhibit muscles from functioning properly causing a numerous aches and pains. Our jobs, relationships and finances can generate chronic stress which can be very harmful to our health and body structure. Coping with stressful situations in healthy ways is crucial for eliminating the damaging effects it can have on our bodies. Using breathing exercises will help prevent your sympathetic nervous system from over working. Slow, rhythmic, diaphragmatic breaths stimulate your parasympathetic nervous system which
  • 5. is responsible for releasing hormones that relax the body and mind. These breathing exercises should be practiced daily for long-term effects. Trigger Point Release Program Attending to the tight, overused muscles associated with the lumbo-pelvic-hip complex is essential for fixing muscular imbalance. Since the pelvic bone is the base for our spine it has heavy influence on our body alignment. An misaligned pelvis is the result of tight shortened muscles and weak long muscles ineffectively working to stabilize the pelvis. The remedy is to apply self-applied trigger point release techniques to muscles that are tight. Trigger points, or small contraction knots in a muscle, are known to cause a number of aches and pains by restricting the muscle from fully functioning. Using trigger point release techniques consistently will help break apart the knots and mobilize the tissue.
  • 6. Effective Stretch Routine Once a consistent trigger point release program has been implemented, the muscles are more inclined to effectively stretch and restore natural length. A muscle is more capable of stretching once knots have been eliminated. For best results, hold a stretch for 60-90 seconds while the muscle is in a relaxed state. Proper Corrective Exercise Regimen Lastly, when flexibility has been improved, the opposing underused muscles need attention. Underused muscles have become weak and long from dormancy. Attending to the dormant muscles through corrective exercises will help engage the muscles and shorten them to the ideal length. Corrective exercises can be performed to build a stronger neuromuscular connection by holding the muscle in a constant state of contraction. In summary, bad posture can negatively impact our overall health and lead to numerous aches, pains and injuries. Building a strong postural foundation is most important for improving physical performance, reducing stress and boosting confidence. The 5 steps listed above should be practiced daily and may take weeks, months and even years to achieve ideal posture depending on the individuals level of dysfunction. The importance of posture must not be over looked as it provides many long-term health benefits for a lifetime of pain-free living. Sources:
  • 7. - http://drgeofflecovin.com/articles/TheKineticChainApproachtoPain.pdf - How to Eat, Move and Be Healthy by Paul Chek - Nutrition and Physical Degeneration by Weston A. Price Ameer Rosic Ameer Rosic is obsessed with health. A Registered Holistic Nutritionist, Functional Diagnostic Practitioner and Functional Medicine Practitioner, Ameer has spent years empowering himself with knowledge about optimal health, and now his passion is to share that with you! From interviews with top health experts to fitness and nutritional advice and more, Ameer Rosic can help you live a life of optimal health! Discover more at www.ameerrosic.com. Connect with Ameer: Facebook | Twitter | Google Plus | YouTube | Pinterest

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