Effective Pilates…
Effective Pilates!
Many people suffer from symptoms related to poor posture and too often wait to do something about it only when more serious issues arise.
Having a good posture is essential not only to look elegant but also to prevent posture-related pain, injuries and fatigue.
Today our lifestyles have become more sedentary than ever before. After a long day at the office and an even longer commute most of us have a hard time fitting in any exercise. As a result, the number of musculoskeletal disorders has increased so keeping a good posture is essential.
Good posture will enhance your performance in your sports or recreational activities.
Bad posture can lead to many problems whether you are an athlete, an office worker, a musician or a growing teenager. We will help at improving your body alighment, biomechanics, muscle balance and postural habits.
At Physio for All we have a multidisciplinary team of physiotherapists, osteopaths, Pilates instructors, massage and stress management therapists who can address and treat posture related pain and imbalance. We will also give you advise for preventative measures, such as explaining the ergonomically correct workstation setup.
Need help with your posture? You can book a Postural Assessment with one of our physiotherapist.
- Sit in an upright chair that supports your back.
- Avoid low seats and seats that tip you backwards.
- Try not to cross your legs when sitting.
- Ensure that your computer, keyboard and mouse are in the right position and right height.
- Get advice and an ergonomic assessment
Get a postural check from our physiotherapists
When the body is held in a static position (e.g. sitting posture) approximately 50% of the body’s muscles contract, placing more force on the body than during active movement.
This can lead to muscle imbalance, increased pressure and degeneration in the spinal disks (mainly neck and lower back), decreased blood flow and decreased mobility in the spine. Symptoms may include:
- Pain across the shoulders or neck
- Tension headaches
- Nerve pain, heavy feeling or numbness in your arms
- Increased muscle spasms
- Constant ache in your lower back or neck
- General fatigue
- Repetitive strain injuries in your wrist or hand (typing, musician)
Good posture is important because it allows the equal distribution of weight through the body so that it can function properly and protect against injury. In sitting and standing, “good posture” is a gentle ‘S’ shape of your spine with your head relaxed, balanced in a midline position over your shoulders and your shoulders in line with your hips.
During your consultation, we will ensure that all possible risk factors are addressed and that you are educated in the management, treatment and prevention of the posture related problems. A detailed explanation will be given to you based on a comprehensive history taking and complete physical assessment and analysis of the possible sources of pain.
A physical assessment will include:
- Evaluation of weak or tight muscles, joint stiffness or hypermobility and muscle imbalance
- Assessment of the spine and the pelvis alignment, asymmetry and instability
- Assessment of the limbs, legs malalignment and length discrepancy
- Global postural and biomechanical assessment in different positions
An individualised treatment plan will be designed according to the postural assessment, your symptoms, your daily activities and your needs.
- Exercise prescription is essential to modify your poor or painful posture. You will be provided with a bespoke Home Exercises Programme to enhance postural awareness, increase joint mobility, control and strengthen muscles and correct imbalances.
- Postural re-education and advice about correct sitting, standing or posture specific to your occupation, activities and sport as well as
- Workstation assessments, ergonomics, moving and handling techniques
- Activity modifications, to prevent reoccurrences and promote healthy lifestyle
As poor posture usually causes pain or other symptoms, you may benefit from other treatment modalities such as Manual therapy, Osteopathic treatment, Massage, Acupuncture or Dry needling, Clinical Pilates, and stress-management sessions to reduce the impact of psychosocial factors on your pain and symptoms.,
If you have pain or struggle to maintain a balanced posture or if you would just like advice on posture or your workstation book an appointment to see one of our experience therapists.
Reference:
Todd, A.I, Bennett, A.I and Christie, C.J. Physical implications of prolonged sitting in a confined posture – A literature review. Ergonomics SA (2007) 19 (2) pp7-21
