Loving Your Spine

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  • Loving Your Spine

    1. 1. Loving Your Spine! Caring For Your Spine in All That You Do. Copyright 2009 Kevin Donka, D.C. – ChiroThots – www.kevindonka.com
    2. 2. The Goal of Your Care…
    3. 3. The Goal of Your Care… To keep you moving progressively toward the full expression of health and life!
    4. 4. Your Care is a Teamwork Effort
    5. 5. Your Care is a Teamwork Effort Our Job:
    6. 6. Your Care is a Teamwork Effort Our Job: • Restore and Maintain…
    7. 7. Your Care is a Teamwork Effort Our Job: • Restore and Maintain…  alignment and function in your Spine
    8. 8. Your Care is a Teamwork Effort Our Job: • Restore and Maintain…  alignment and function in your Spine  Your Brain-Body Connection
    9. 9. Your Care is a Teamwork Effort Our Job: • Restore and Maintain…  alignment and function in your Spine  Your Brain-Body Connection  The Normal Flow of Life Energy in your body
    10. 10. Your Care is a Teamwork Effort Our Job: • Restore and Maintain…  alignment and function in your Spine  Your Brain-Body Connection  The Normal Flow of Life Energy in your body • Offer Guidance with your Focus and your Lifestyle Choices.
    11. 11. Your Care is a Teamwork Effort Our Job: Your Job: • Restore and Maintain…  alignment and function in your Spine  Your Brain-Body Connection  The Normal Flow of Life Energy in your body • Offer Guidance with your Focus and your Lifestyle Choices.
    12. 12. Your Care is a Teamwork Effort Our Job: Your Job: • Restore and • Quit Messing it up!!! Maintain…  alignment and function in your Spine  Your Brain-Body Connection  The Normal Flow of Life Energy in your body • Offer Guidance with your Focus and your Lifestyle Choices.
    13. 13. This Class Will Help You Quit Messing Yourself Up!!!
    14. 14. Size Matters!
    15. 15. Size Matters! • The number one rule of good posture is…
    16. 16. Size Matters! • The number one rule of good posture is… • THE TALLER THE BETTER!
    17. 17. Size Matters! • The number one rule of good posture is… • THE TALLER THE BETTER! • In all that you do, no matter what your position, reach for the stars!
    18. 18. Size Matters! • The number one rule of good posture is… • THE TALLER THE BETTER! • In all that you do, no matter what your position, reach for the stars! • “As the twig is bent, so grows the tree.” ~ Virgil
    19. 19. Goals in All Positions & Activities…
    20. 20. Goals in All Positions & Activities… • Stay upright and “tall” as much as possible
    21. 21. Goals in All Positions & Activities… • Stay upright and “tall” as much as possible • Avoid bending forward at the waist and shifting your center of gravity
    22. 22. Goals in All Positions & Activities… • Stay upright and “tall” as much as possible • Avoid bending forward at the waist and shifting your center of gravity • Why?
    23. 23. Goals in All Positions & Activities… • Stay upright and “tall” as much as possible • Avoid bending forward at the waist and shifting your center of gravity • Why? • Keep pressure off your lower back
    24. 24. Goals in All Positions & Activities… • Stay upright and “tall” as much as possible • Avoid bending forward at the waist and shifting your center of gravity • Why? • Keep pressure off your lower back • Avoid forward position of head and neck that can stress your brain stem
    25. 25. Good Standing Posture
    26. 26. Good Standing Posture • Center of Gravity through midline from head to toe, both front to back & side to side
    27. 27. Good Standing Posture • Center of Gravity through midline from head to toe, both front to back & side to side • Feet Flat and Comfortable
    28. 28. Good Standing Posture • Center of Gravity through midline from head to toe, both front to back & side to side • Feet Flat and Comfortable • Knees/Legs Relaxed
    29. 29. Good Standing Posture • Center of Gravity through midline from head to toe, both front to back & side to side • Feet Flat and Comfortable • Knees/Legs Relaxed • Pelvis Level
    30. 30. Good Standing Posture • Center of Gravity through midline from head to toe, both front to back & side to side • Feet Flat and Comfortable • Knees/Legs Relaxed • Pelvis Level • Abdomen Firm but Relaxed
    31. 31. Good Standing Posture • Center of Gravity through midline from head to toe, both front to back & side to side • Feet Flat and Comfortable • Knees/Legs Relaxed • Pelvis Level • Abdomen Firm but Relaxed • Shoulders Back, Chest Out
    32. 32. Good Standing Posture • Center of Gravity through midline from head to toe, both front to back & side to side • Feet Flat and Comfortable • Knees/Legs Relaxed • Pelvis Level • Abdomen Firm but Relaxed • Shoulders Back, Chest Out • Head Level
    33. 33. Good Standing Posture • Center of Gravity through midline from head to toe, both front to back & side to side • Feet Flat and Comfortable • Knees/Legs Relaxed • Pelvis Level • Abdomen Firm but Relaxed • Shoulders Back, Chest Out • Head Level • Tall but Relaxed
    34. 34. Good Standing Posture • Center of Gravity through midline from head to toe, both front to back & side to side • Feet Flat and Comfortable • Knees/Legs Relaxed • Pelvis Level • Abdomen Firm but Relaxed • Shoulders Back, Chest Out • Head Level • Tall but Relaxed • Feel Powerful yet Peaceful
    35. 35. Good Seated Posture
    36. 36. Good Seated Posture • Comfortable but Firm Chair
    37. 37. Good Seated Posture • Comfortable but Firm Chair • “90 – 90” Position
    38. 38. Good Seated Posture • Comfortable but Firm Chair • “90 – 90” Position • Feet Flat
    39. 39. Good Seated Posture • Comfortable but Firm Chair • “90 – 90” Position • Feet Flat • Pelvis &Torso Same as Standing
    40. 40. Good Seated Posture • Comfortable but Firm Chair • “90 – 90” Position • Feet Flat • Pelvis &Torso Same as Standing • Arms Relaxed
    41. 41. Good Seated Posture • Comfortable but Firm Chair • “90 – 90” Position • Feet Flat • Pelvis &Torso Same as Standing • Arms Relaxed • Shoulders back
    42. 42. Good Seated Posture • Comfortable but Firm Chair • “90 – 90” Position • Feet Flat • Pelvis &Torso Same as Standing • Arms Relaxed • Shoulders back • Head Level
    43. 43. Good Seated Posture • Comfortable but Firm Chair • “90 – 90” Position • Feet Flat • Pelvis &Torso Same as Standing • Arms Relaxed • Shoulders back • Head Level • Center of Gravity Crucial!
    44. 44. Good Sleeping Posture
    45. 45. Good Sleeping Posture • Curves Maintained & Supported While on Back
    46. 46. Good Sleeping Posture • Curves Maintained & Supported While on Back • Everything Neutral & Relaxed
    47. 47. Good Sleeping Posture • Curves Maintained & Supported While on Back • Everything Neutral & Relaxed • Head &Neck Especially Important
    48. 48. Good Sleeping Posture • Curves Maintained & Supported While on Back • Everything Neutral & Relaxed • Head &Neck Especially Important • Knees Slightly Bent
    49. 49. Middle Stance Posture
    50. 50. Middle Stance Posture • Feet a little more than Shoulder Width Apart
    51. 51. Middle Stance Posture • Feet a little more than Shoulder Width Apart • Knees Bent, Back Straight
    52. 52. Middle Stance Posture • Feet a little more than Shoulder Width Apart • Knees Bent, Back Straight • Shoulders Relaxed
    53. 53. Middle Stance Posture • Feet a little more than Shoulder Width Apart • Knees Bent, Back Straight • Shoulders Relaxed • Head & Neck Neutral
    54. 54. Middle Stance Posture • Feet a little more than Shoulder Width Apart • Knees Bent, Back Straight • Shoulders Relaxed • Head & Neck Neutral • This takes most of the strain off your back, lowers you down to the work surface, and strengthens your legs.
    55. 55. Middle Stance Posture • Feet a little more than Shoulder Width Apart • Knees Bent, Back Straight • Shoulders Relaxed • Head & Neck Neutral • This takes most of the strain off your back, lowers you down to the work surface, and strengthens your legs. • Table, Counter, Sink, Stove, Laundry,
    56. 56. Lunge Stance Posture
    57. 57. Lunge Stance Posture • Feet Roughly 1½ Strides Apart
    58. 58. Lunge Stance Posture • Feet Roughly 1½ Strides Apart • Front Knee Bent, Rear Leg and Back Straight
    59. 59. Lunge Stance Posture • Feet Roughly 1½ Strides Apart • Front Knee Bent, Rear Leg and Back Straight • Shoulders Relaxed
    60. 60. Lunge Stance Posture • Feet Roughly 1½ Strides Apart • Front Knee Bent, Rear Leg and Back Straight • Shoulders Relaxed • Head & Neck Neutral
    61. 61. Lunge Stance Posture • Feet Roughly 1½ Strides Apart • Front Knee Bent, Rear Leg and Back Straight • Shoulders Relaxed • Head & Neck Neutral • This takes most of the strain off your back, lowers you down to the work surface, and strengthens your legs.
    62. 62. Lunge Stance Posture • Feet Roughly 1½ Strides Apart • Front Knee Bent, Rear Leg and Back Straight • Shoulders Relaxed • Head & Neck Neutral • This takes most of the strain off your back, lowers you down to the work surface, and strengthens your legs. • Table, Counter, Sink, Stove, Laundry, Ironing, (open cabinet door and step front foot inside at
    63. 63. Moving-Lunge Posture
    64. 64. Moving-Lunge Posture • For activities that require you to move
    65. 65. Moving-Lunge Posture • For activities that require you to move • Keeps your spine straight and shifts the majority of the load to your legs
    66. 66. Moving-Lunge Posture • For activities that require you to move • Keeps your spine straight and shifts the majority of the load to your legs • Shift forward and back, keeping the weight on your legs
    67. 67. Moving-Lunge Posture • For activities that require you to move • Keeps your spine straight and shifts the majority of the load to your legs • Shift forward and back, keeping the weight on your legs • You may dip down into a deeper stance as needed
    68. 68. Moving-Lunge Posture • For activities that require you to move • Keeps your spine straight and shifts the majority of the load to your legs • Shift forward and back, keeping the weight on your legs • You may dip down into a deeper stance as needed • Sweeping, Vacuuming, Mopping, Shoveling, Raking, Moving Loads from one place
    69. 69. One-Knee Posture & Lift
    70. 70. One-Knee Posture & Lift • Begin on one knee
    71. 71. One-Knee Posture & Lift • Begin on one knee • Lunge Forward, with weight on front leg, grab object, then shift weight back again
    72. 72. One-Knee Posture & Lift • Begin on one knee • Lunge Forward, with weight on front leg, grab object, then shift weight back again • Stand up, back straight, exhale
    73. 73. One-Knee Posture & Lift • Begin on one knee • Lunge Forward, with weight on front leg, grab object, then shift weight back again • Stand up, back straight, exhale • Gardening, cleaning, picking up anything, tying shoes, any activity near the ground, “waiting” posture
    74. 74. Squatting Posture
    75. 75. Squatting Posture • When working for any length of time near the floor (Great if Pregnant)
    76. 76. Squatting Posture • When working for any length of time near the floor (Great if Pregnant) • Alternative way to lift (remember to exhale while lifting)
    77. 77. Squatting Posture • When working for any length of time near the floor (Great if Pregnant) • Alternative way to lift (remember to exhale while lifting) • Very good for strengthening your legs
    78. 78. Squatting Posture • When working for any length of time near the floor (Great if Pregnant) • Alternative way to lift (remember to exhale while lifting) • Very good for strengthening your legs • Gardening, cleaning, any activity near
    79. 79. Getting In & Out of Bed
    80. 80. Getting In & Out of Bed • Stretch lightly head to toe both before and after getting into and out of bed
    81. 81. Getting In & Out of Bed • Stretch lightly head to toe both before and after getting into and out of bed • Deep breathe while stretching
    82. 82. Getting In & Out of Bed • Stretch lightly head to toe both before and after getting into and out of bed • Deep breathe while stretching • Think of 3 things in your life you are grateful for
    83. 83. Getting Into a Car
    84. 84. Getting Into a Car • Sit with both feet outside
    85. 85. Getting Into a Car • Sit with both feet outside • Grab seat belt
    86. 86. Getting Into a Car • Sit with both feet outside • Grab seat belt • Swivel into car while bringing seat belt across your body & fasten
    87. 87. Getting Into a Car • Sit with both feet outside • Grab seat belt • Swivel into car while bringing seat belt across your body & fasten • Close Door
    88. 88. Getting Into a Car • Sit with both feet outside • Grab seat belt • Swivel into car while bringing seat belt across your body & fasten • Close Door • Adjust Mirrors & Seat
    89. 89. Getting Into a Car • Sit with both feet outside • Grab seat belt • Swivel into car while bringing seat belt across your body & fasten • Close Door • Adjust Mirrors & Seat • Reverse order to get out
    90. 90. Add Movement To Your Day
    91. 91. Add Movement To Your Day • Ride bike to work
    92. 92. Add Movement To Your Day • Ride bike to work • Park at end of lot
    93. 93. Add Movement To Your Day • Ride bike to work • Park at end of lot • Take the stairs
    94. 94. Add Movement To Your Day • Ride bike to work • Park at end of lot • Take the stairs • Stretch often at work
    95. 95. Add Movement To Your Day • Ride bike to work • Park at end of lot • Take the stairs • Stretch often at work • Take water breaks
    96. 96. Add Movement To Your Day • Ride bike to work • Park at end of lot • Take the stairs • Stretch often at work • Take water breaks • Exercise
    97. 97. Add Movement To Your Day • Ride bike to work • Park at end of lot • Take the stairs • Stretch often at work • Take water breaks • Exercise • Go for a walk
    98. 98. Add Movement To Your Day • Ride bike to work • Park at end of lot • Take the stairs • Stretch often at work • Take water breaks • Exercise • Go for a walk • Be “less efficient”
    99. 99. Support
    100. 100. Support • Proper shoes/arch supports
    101. 101. Support • Proper shoes/arch supports • Lumbar supports in furniture at home and work, and especially the car
    102. 102. Support • Proper shoes/arch supports • Lumbar supports in furniture at home and work, and especially the car • Pillow
    103. 103. Support • Proper shoes/arch supports • Lumbar supports in furniture at home and work, and especially the car • Pillow • Traveling
    104. 104. Eat to Win!
    105. 105. Eat to Win! • If you want to be more alive than dead, eat foods that are more alive than dead!
    106. 106. Eat to Win! • If you want to be more alive than dead, eat foods that are more alive than dead! • Plenty of live and organic foods
    107. 107. Eat to Win! • If you want to be more alive than dead, eat foods that are more alive than dead! • Plenty of live and organic foods • Combine them correctly
    108. 108. Eat to Win! • If you want to be more alive than dead, eat foods that are more alive than dead! • Plenty of live and organic foods • Combine them correctly • Use proper mechanics when eating and no cooked foods after 8:00 PM
    109. 109. Eat to Win! • If you want to be more alive than dead, eat foods that are more alive than dead! • Plenty of live and organic foods • Combine them correctly • Use proper mechanics when eating and no cooked foods after 8:00 PM • Before eating or drinking anything, ask, “Will this clog me or cleanse me; will it move me toward fitness or fatness?”
    110. 110. Increase Your Water Intake
    111. 111. Increase Your Water Intake • Your spinal discs are 70% water
    112. 112. Increase Your Water Intake • Your spinal discs are 70% water • You lose ¼ - ½ inch in height during the day as gravity pushes water out of your discs
    113. 113. Increase Your Water Intake • Your spinal discs are 70% water • You lose ¼ - ½ inch in height during the day as gravity pushes water out of your discs • You gain this back as you sleep – as long as you have enough water, get enough sleep, and sleep in the right positions.
    114. 114. Deep Breathe
    115. 115. Deep Breathe • Next to Life Force, oxygen is the one thing your body needs most
    116. 116. Deep Breathe • Next to Life Force, oxygen is the one thing your body needs most • Diaphragm attached to middle of spine, so deep breaths = Movement
    117. 117. Deep Breathe • Next to Life Force, oxygen is the one thing your body needs most • Diaphragm attached to middle of spine, so deep breaths = Movement • Clears your lymphatic vessels
    118. 118. Deep Breathe • Next to Life Force, oxygen is the one thing your body needs most • Diaphragm attached to middle of spine, so deep breaths = Movement • Clears your lymphatic vessels • Less straining to go to the bathroom
    119. 119. Deep Breathe • Next to Life Force, oxygen is the one thing your body needs most • Diaphragm attached to middle of spine, so deep breaths = Movement • Clears your lymphatic vessels • Less straining to go to the bathroom • Clears your mind and relaxes you
    120. 120. Deep Breathe • Next to Life Force, oxygen is the one thing your body needs most • Diaphragm attached to middle of spine, so deep breaths = Movement • Clears your lymphatic vessels • Less straining to go to the bathroom • Clears your mind and relaxes you • Makes you more alert
    121. 121. Positive Focus
    122. 122. Positive Focus • Negative thoughts = Negative & Destructive Biochemistry
    123. 123. Positive Focus • Negative thoughts = Negative & Destructive Biochemistry • Positive thoughts = Positive, Constructive and Healing Biochemistry
    124. 124. Positive Focus • Negative thoughts = Negative & Destructive Biochemistry • Positive thoughts = Positive, Constructive and Healing Biochemistry • Focus on what’s right, what you have to be grateful for, and what you want to see happen both in your own life and in the world.
    125. 125. Avoid Repetitive Patterns
    126. 126. Avoid Repetitive Patterns • Even if you do most things the right way, if you always do them the SAME way, it is easy to get stuck in a rut!
    127. 127. Avoid Repetitive Patterns • Even if you do most things the right way, if you always do them the SAME way, it is easy to get stuck in a rut! • Shift things around periodically at home and work, sit in a different place watching TV each night, change sides of the bed, change your routines, vary your exercise
    128. 128. Why is taking care of your spine so important?
    129. 129. Why is taking care of your spine so important? • Your Nerve System is the Master Control system
    130. 130. Why is taking care of your spine so important? • Your Nerve System is the Master Control system • Your spine is the “window” to your nerve system
    131. 131. Why is taking care of your spine so important? • Your Nerve System is the Master Control system • Your spine is the “window” to your nerve system If you take care of your spine, your spine will take care of you!
    132. 132. 3 Things You Need to Know About How Your Body Works
    133. 133. 3 Things You Need to Know About How Your Body Works 1) Every day, you either grow a little stronger, or you get a little weaker
    134. 134. 3 Things You Need to Know About How Your Body Works 1) Every day, you either grow a little stronger, or you get a little weaker 2) In order to grow stronger each day, you must have a clear neurological CONNECTION between your brain and your body
    135. 135. 3 Things You Need to Know About How Your Body Works 1) Every day, you either grow a little stronger, or you get a little weaker 2) In order to grow stronger each day, you must have a clear neurological CONNECTION between your brain and your body 3) In order to maintain a clear brain- body connection and grow stronger each day, your spine must be aligned and functioning properly.
    136. 136. Remember, our goal is… To keep you moving progressively toward the full expression of health and life!
    137. 137. Your Body is Constantly Changing
    138. 138. Your Body is Constantly Changing • There are literally thousands of things happening in every cell, every second.
    139. 139. Your Body is Constantly Changing • There are literally thousands of things happening in every cell, every second. • Your body is changing every moment you are alive!
    140. 140. Your Body is Constantly Changing • There are literally thousands of things happening in every cell, every second. • Your body is changing every moment you are alive! Once you understand this…
    141. 141. it’s also easy to also understand that there are only two ways that your body can change in any moment…
    142. 142. it’s also easy to also understand that there are only two ways that your body can change in any moment… • You can get a little stronger, or…
    143. 143. it’s also easy to also understand that there are only two ways that your body can change in any moment… • You can get a little stronger, or… • You can get a little weaker.
    144. 144. it’s also easy to also understand that there are only two ways that your body can change in any moment… • You can get a little stronger, or… • You can get a little weaker. • Our goal is at the end of the day to have spent more time getting stronger than weaker, so that we have become stronger overall each day.
    145. 145. What determines if you grow stronger or weaker each day?
    146. 146. What determines if you grow stronger or weaker each day? The level of CONNECTION and ORGANIZATION in your body.
    147. 147. It’s Really Simple…
    148. 148. It’s Really Simple… • Your Brain and Nerve System are your Master Control System
    149. 149. It’s Really Simple… • Your Brain and Nerve System are your Master Control System • Increased Connection & Organization = Harmony = stronger every day
    150. 150. It’s Really Simple… • Your Brain and Nerve System are your Master Control System • Increased Connection & Organization = Harmony = stronger every day • Decreased Connection & Organization = Dysfunction = Weaker every day
    151. 151. In order to keep growing stronger every day, you must keep a clear brain- body CONNECTION!
    152. 152. How do we do that?
    153. 153. How do we do that? Keep your spine aligned and functioning properly!
    154. 154. Your “Neuroskeleton”
    155. 155. Your “Neuroskeleton” • Your Spinal Cord is contained within and is intimately connected to your spinal column
    156. 156. Your “Neuroskeleton” • Your Spinal Cord is contained within and is intimately connected to your spinal column • Your Spinal Nerves exit your spine between each pair of vertebrae and branch out to go to every cell in your body
    157. 157. Are You Wound Too Tightly?
    158. 158. Are You Wound Too Tightly? • Too much or too little tension on your spinal cord and nerves results in a loss of CONNECTION between your brain and your body.
    159. 159. Are You Wound Too Tightly? • Too much or too little tension on your spinal cord and nerves results in a loss of CONNECTION between your brain and your body. • This causes a decreased ability to organize all the parts of your body, and leads to dysfunction, so you end up growing weaker every day.
    160. 160. Your Spine Controls Nerve System Tension The 24 vertebrae and dozens of joints in your spine all work together as ONE ORGAN to maintain the proper amount of tension in your nerves, no matter what you are doing or the position you are in.
    161. 161. Your Spine Controls Nerve System Tension • Messages then travel back and forth between your brain and body at the proper speed and are understood. • This allows you to function at the highest level and keep growing stronger every day!
    162. 162. Now you know why it’s important for your WHOLE spine to be aligned and functioning properly If any PART of your spine isn’t working, it affects your WHOLE body, and therefore, your whole life!
    163. 163. It’s like a Guitar… • If even one string is out of tune, it ruins the whole song. • If ANY part of your spine is “out of tune,” it stops you from singing YOUR “song” at the level your are meant to.
    164. 164. Chiropractic Adjustments Help…
    165. 165. Chiropractic Adjustments Help… • Restore and maintain alignment and function in your SPINE, in order to…
    166. 166. Chiropractic Adjustments Help… • Restore and maintain alignment and function in your SPINE, in order to… • Re-establish and maintain your brain-body CONNECTION, and the normal flow of your Life Energy in your body, so that…
    167. 167. Chiropractic Adjustments Help… • Restore and maintain alignment and function in your SPINE, in order to… • Re-establish and maintain your brain-body CONNECTION, and the normal flow of your Life Energy in your body, so that… • You can resume growing stronger and healthier every day, regardless of where you are!
    168. 168. If you take care of your spine, your spine will take care of YOU!!!
    169. 169. Why Do You… • Drink bottled water • Eat healthy foods • Take supplements • Exercise • Get enough sleep • Deep breathe • Etc.
    170. 170. You know these things will help you experience MORE health, MORE life… BUT…
    171. 171. The only way to ensure you get the most out of all those things, is to make sure your spine is aligned and functioning properly, so that you are totally
    172. 172. Chiropractic care is about helping you perform at your highest level in every area of your life, by progressively increasing your expression of health and life!
    173. 173. It’s NOT Just About Your Back… It’s About Your LIFE!

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