The 20 Second Posture Check

The 20-second Posture Check That You NEED To Do At Home. Do you slouch when you sit? Suffer from back aches? Making sure your posture is correct is as important as having an eye or dental examination. Yet so many people don’t realize the benefits that this simple test can provide. Here are some tips to check your posture from the comfort of your own home – without using any specialized or expensive equipment. Give it a go now, and see for yourself….

Raleigh Chiropractor Posture Check

Raleigh Chiropractor Posture Check

1. Stand with your back against a wall

First you’ll need to find a wall so you can perform this simple posture check. Take your shoes off, and stand with your feet flat on the ground. Your heels should be around six inches away from the wall. Remember – try not to stand too close to the wall otherwise the test won’t work. Put your back flat against the wall, and stand up as straight as you can.

2. Raising your arms

Next, you’ll need to place your head against the wall, making sure you tuck in your chin. Make sure you feel comfortable, and raise your arms out slowly so that they are aligned with your shoulders. Your elbows should be straight, and the tips of you fingers pointing outwards.

3. Rotating your arms

Finally, rotate your arms upwards from the elbows. Make sure you keep your arms bent, and try to keep the back of your wrists on the surface of the wall. Take a few seconds to stabilize your position, and then ask yourself the following questions:

+ Does your back arch or is it in a straight position?

+ Do the back of your wrists touch the wall?

If your back is arched and/or your wrists are unable to touch the wall, this could be a sign of bad posture.

4. What to do next

If you suspect that you have bad posture, and live in the Raleigh area, don’t worry – there are a number of solutions out there. Remember – bad posture can have a number of effects on your body. Some of the more extreme can be an anterior pelvic tilt, rounded shoulder, or curved spine. In other circumstances, bad posture might cause back, neck, or shoulder ache, or cause you general discomfort. However, enlisting the services of a trained chiropractor can provide you with the help that you need. A Raleigh chiropractor will be able to assess the situation, and suggest the best course of action. For example, they will be able to perform adjustments to the spine in order to relieve any pain that you might be experiencing.

 

What Is Your Core?? – Raleigh Chiropractor

The Triangle Spine Center Ab Workout

Raleigh Chiropractor Ab Workout

Raleigh Chiropractor Ab Workout

 

Did you know that the average American spends 56 hours per week sitting, which weakens the core?  Strong abs help prevent back pain, boost your agility, increase your flexibility, and keep you looking good. Triangle Spine Center staff came up with 4 of their favorite ab exercises just for you.

Before you get started, don’t forget the golden ab workout rule: quality over quantity. It’s a myth that 2,000 fast-paced crunches a day will leave you with a washboard stomach. Instead of ripping through the motions,  slow down for more effective results!

1)  Back-to-Back

Raleigh ab Workout

Raleigh Chiropractor Ab Workout

  • Stand back-to-back with your feet shoulder width apart
  • With your feet planted on the floor and your core tight, rotate your body to the right to pass the ball off to your partner.
  • Once your partner has the ball, he/she will rotate to his right and pass the ball off to you on your left
  • Repeat this same motion for 60 seconds
  • Rest for 45 seconds.

2)  Mason Twist

Raleigh Ab Workout

Raleigh Chiropractor Ab Workout

  • Sitting on the floor, bend knees so you can place  feet flat on the floor.
  • Contract  abdominals as if to pull  belly button toward spine and lean upper body back, about 45 degrees.
  • Raise feet up until  lower legs are parallel to the floor.
  • Lift hands off the floor and balance weight on your glutes. Bend elbows and clasp hands together in front of  chest.
  • Twist torso to the right and bring hands to floor. Move only upper body and keep abdominals engaged during motion.
  • Twist over to the left side and bring hands toward floor. Continue twisting from right to left side to complete one set.

3)  Bicycle Crunch

Raleigh Chiropractor Ab Workout

Raleigh Chiropractor Ab Workout

  • Lie down on a mat
  • Now keep your hands behind your head and interlock your fingers. Also put your feet in air.
  • Now lift your head up and touch your right elbow to the left knee while pulling your leg up towards your head.
  • Now do the opposite with left elbow and right knee.

4)  30 Second Plank

Raleigh Chiropractor Ab Workout

Raleigh Chiropractor Ab Workout

  • Start by getting into a press up position.
  • Bend elbows and rest weight on forearms and not on hands.
  • Your body should form a straight line from shoulders to ankles.
  • Engage core by sucking belly button into your spine.
  • Hold this position for 30 seconds.

We hope you enjoyed the Triangle Spine Center ab workout. If you are looking for a Brier Creek chiropractor then give us a call – we would love to help!

The 20 Second Posture Check

5 Signs That You May Have Scoliosis

The scoliosis disorder causes the backbone or spine to have an abnormal curve. When looking at the spine from the side, there normally appears a curvature, and from the rear should appear perfectly straight. When you develop scoliosis, the curve appears when looking from the rear. If the condition is not treated in a timely manner, it can get significantly worse. The bones of the spine will continue to twist on each other, creating a more significant curve. Here are 5 signs that you might have scoliosis and need to visit your local Raleigh scoliosis professional so they can diagnose and treat your condition.

Raleigh Scoliosis

Raleigh Scoliosis

1. The Crooked Ribcage
The scoliosis disorder can originate in your ribs, due to an exaggerated curvature in your spine. The distinct S-shape or C-shape of the backbone can throw off the balance of the rib cage, giving the ribs the appearance of being skewed when viewing the body directly from the front.

2. Abnormal Curvature of the Spine
One of the obvious signs of scoliosis is when the spine has an abnormal curvature when viewed straight on. The transition of this condition can take place over a significant amount of time, and might not be easily identified by the untrained eye. The patient usually notices this disorder once the exaggerated curve becomes very pronounced.

3. Chest Pain and Pressure
Once the scoliosis becomes more severe, the extreme S-shape or C-shape in the spine can cause pressure on the lungs, heart, and chest. The longer the disorder progresses, the pressure can being significantly worse to the point the lungs become compressed and stop operating sufficiently.

4. Uneven Shoulders and Hips
When the head becomes off-center due to the scoliosis disorder, the placement of the shoulders and hips can change too. One shoulder or one hip might appear to sit lower than the opposite side, therefore throwing off the balance of the upper body.

5. Head Position Off-Center
As the scoliosis disorder worsens, the position of the head can appear out of kilter or leaning to one side. As the corkscrew pattern vertebrae overlap the spine, the head becomes unstable. Depending on the severity of the curvature, your local Raleigh scoliosis professional can treat the condition so it doesn’t worsen.

When you visit your local chiropractor, they will be able to first diagnose your condition and then offer treatment options dependent on the severity of your disorder. Different types of the scoliosis disorder can get worse the longer it goes untreated. Diagnosis begins with the patient having an x-ray taken from the rear, providing the chiropractor a better view of the curvature. Once your Raleigh scoliosis professional determines your individual condition, treatments can range from shoe lift inserts, physical therapy, to underarm bracing.

If you are suffering from back pain in Morrisville do not worry. We are just a short drive away and ready to help.

 

The Triangle Spine Center Ab Workout