Your posture can have an impact on your health; but what makes a posture “good?”
Your muscles have a lot to do with the proper posture of your body. When the muscles surrounding your spine are in balance and are providing proper support to your whole body, that is considered a good posture; and when you have a “good posture” your spine stays in the proper position.
Unfortunately, most people do not have or maintain a good posture. Here are some exercises from your Chiropractors in Dickson
Sitting for hours puts a lot of stress on your back. This can cause compression issues with your spine. “Bridge” exercises help to strengthen your abdominal muscles which will help support your spine.
Lie on your back. Bend your knees and make sure your feet are lying flat on floor. Lift your torso and hips from the ground with your arms and legs creating a position that looks like a bridge. Hold this position for 10 seconds. Relax and repeat.
Of course you won’t get a instant good posture with just this exercise. Start here to help correct your posture and even get some relief from lower back pain like sciatica.
The torso twist is one of the posture exercises that will help stabilize the spine and allow coordination with your pelvic muscles.
Sit on the floor, back straight, shoulders down and legs extended in front of you. Bend your right knee and place the right foot on the other side of your left knee. Wrap your left arm around your right leg and twist to your right side, supporting yourself by placing your right hand behind you.
Hold this position for 10-30 seconds and breathe deeply. Reverse and repeat for the other side.
Do not bounce and only stretch to the point of “mild discomfort,” not to the point of pain.
This exercise will help tone the oblique’s and abs which will increase your core muscle strength. By strengthening the core with these exercises, you help support the spine and restore your good posture.
Bad posture can lead to neck muscle tension and that can increase the chance of headaches.
Stand or sit in a comfortable position with your chin perpendicular to the floor. Bring your head straight back. Hold this position for about 20 seconds. Relax and repeat.
While everyone is different, most people feel a neck tension release and a reduction in their headache.
Sitting or standing for a long time with minimal movement can cause of a lot of problems. Tight hip flexors make it harder for your pelvis to rotate properly, which can also cause your lower back to overcompensate and induce lower back pain. When you have lower back pain you try to relieve the pressure by slouching which hurts other parts of your body, like your spine and hurts your good posture. Hip flexor stretching exercises can help in improving your posture.
Kneel down on your left knee. Place your right foot flat on the floor in front of you with the knee bent at a 90 degree angle. Lean forward stretching lowering your left knee and left hip toward the floor but do not touch the floor. Squeeze your butt and hold this position for at least 30 seconds, longer if you can.
Switch sides and repeat for the same length of time as the first side.
This exercise will help stretch and release your tight hips and hip flexors allow proper body movement and rotation.
Not keeping your head in alignment with your spine can lead to a lot of neck pain and shoulder tension. Chin tucks are one of the key exercises you can perform to help keep the head aligned above the spine and maintain a good posture. Chin tucks can help improve your neck strength and flexibility.
Chin tucks can be done standing or sitting.
Sit/stand upright looking straight ahead with your ears directly over your shoulders (you can stand in front of a mirror to help check your position). Put a finger on your chin. Leaving your finger in place bring your chin and head straight back away from your finger until a good stretch is felt at the base of your head and top of your neck.
Hold this position for at least 5 seconds and then return back to your original position touching your chin to your finger again.
Repeat 10-15 times.
Doing this exercise on a regular basis will help strengthen your neck muscles and reduce or remove the neck pain and shoulder tension.
Using a foam roller can help regenerate, hydrate, and smooth out your fascia. It can help lubricate and circulate tissues, which makes your skin and muscles look and feel younger. Rolling also helps stimulate the lymphatic system to flush toxins, reduce/remove bloating, and even reduce cellulite. A regular rolling routine could help you lose inches, shrink your waistline, gain height, and even feel calmer.
There are many different routines you can use with a foam roller. Here’s one:
Lie on your back with your knees bent and your feet flat on the floor. Place your back on the roller about the middle of your upper back. Interlace your fingers behind your head, not too tight, to support your head and neck.
Using your feet and inhaling as you roll down the roller stopping at the top of the shoulder blades.
Reverse this motion while exhaling and roll the roller to the bottom of your rib cage. Do not roll on the lower back.
Repeat this back and forth movement 10 times.
Improved blood circulation, more flexibility and a stronger core.
Posture is about the whole body. Let’s keep those shoulders and arms flexible by adding overhead arm raises to your workout.
You should use an appropriate “resistance band” or a light weight for this exercise.
Put your arms by your side holding your weights or bands, raise them without bending halfway (shoulder height) so you are making a straight line from left to right (if someone was looking at your). Bend both arms at the elbow 90 degrees. This is your starting point.
Slowly raise your arms up straightening your arms as you do but don’t lock the elbows.
Slowly come back down returning to the starting position and repeat 10 times.
This will help your shoulder and arms muscles maintain their strength and flexibility which in turn helps with your overall core strength.
“Tree Pose” helps to strengthen your legs and core while opening your hips and stretching your inner thighs and groin muscles. This pose helps you build a stronger core as it requires you to retain you balance.
Stand feet together in a comfortable position. Shift your weight to your right foot and lift your left foot off the floor keeping your right leg straight but don’t lock the knee.
Bend your left knee and bring the sole of your left foot high onto your right inner thigh and press your foot into your thigh while at the same time pressing your thigh back into your foot with equal pressure. This will help you keep both hips squared toward the front so your right hip doesn’t stick out. Focus your gaze on a point that doesn’t move to help you keep your balance.
Hold this position for a couple minutes or longer breathing slowly and deeply, then lower your left foot and do the same thing on other side.
Increased balance, and a stronger core.
Practicing these exercises regularly will help your overall form, posture and increase your health and well being. Building your core helps maintain proper blood flow and nerve connections throughout the body.
Dickson Chiropractic Clinic can help you with these exercises and more. They have been helping people in the Dickson, TN area just like you increase their health for many years. Visit https://dickson-chiropractic.com to learn more or give them a call: 615-375-8423
I have dealt with neck problems and chronic headaches for years. The regular maintenance of chiropractic adjustments with Dr. Scott has kept me practically headache free for over a year.
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Dr. Scott listens to everything that is going on and treats patients as a whole, not just focused on spinal issues. He really cares about making you feel better.
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I was in the worse pain of my life and extremely skeptical of going to a chiropractor. I am so glad I went. My lower back was causing so much pain I was literally crawling out of bed each morning. Wel
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I was having severe lower back pain and decided to go see the great folks at Dickson Chiropractic. Within a week or two I was already starting to feel back to normal and nearly 100 percent pain free!
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Cannot say enough great things about Dr. Scott and his wonderful staff! They have helped me since I moved here in 2004, through both my pregnancies, 2 wrecks and an accident at work. I would be in bad
I spent a few sessions here after some neck trauma earlier this year. I came in with a neck with little to no mobility, and I left feeling like a new person! Thank you so much for a great experience a
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Dr. Scott is wonderful! He is so much more than your typical chiro. He treats you as an individual and really takes into account your whole health and well-being with your treatment.
Chiropractic has made us more aware of how everything is linked together in our body. We're much more knowledgeable about it and more careful with our bodies because of it. We recommend it to all o
Dr. Scott saved me from having a $19,000 surgery. I was scheduled to have an electrical stimulator implanted in my back when my niece told me to go see Dr. Scott. I made an appointment and within a
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When I first started seeing Dr. Scott I was in a lot of pain. I was having trouble with my back and right hip to the point I couldn’t even walk. I was also having headaches everyday. I’m back to w
Very awesome an super nice people, great at what they do an go the extra mile to help someone in need out. They have helped to keep up with my teenage son in playing sports, an surviving my long work
I was referred to Dr. Scott Jutte by my dentist for severe tmj. I didn't know a chiropractor handled these type of cases, but I stuck to his plan and we had my jaw pain free within weeks.
I was referred to Dr. Scott Jutte by my dentist. I have been suffering with TMJ pain for over a year now. Dr. Jutte, took x-rays, measurements of my spine and explained everything to me. I then decide
Dr. Scott is awesome! I began his care after back surgery. I wasn't sure if chiropractic would work for me... Best thing I've ever done! His treatment doesn't just treat the pain. I just feel good phy
When I first started coming to Dr Scott I had constant pain on my right side of my neck down through my shoulder blade along with have headaches daily. I was taking Tylenol and ibuprofen everyday and
Thirty six years ago I was involved in a serious motorcycle accident. I crushed three vertebrae and broke my sternum. I reinjured my back Christmas Day, 2015, and subsequently my physician prescribed
Dr. Scott and his staff are awesome! I'm a patient for life! I've been going to Dickson Chiropractic every week since I found out I am pregnant. I believe my weekly adjustments help with my overall ci
A YEAR AGO I WAS TO A POINT OF DEPRESSION.. A TRIP TO THE GROCERY WAS A PROBLEM FOR ME..GOING TO DR'S -- TAKING MEDS WAS NOT WHAT I WANTED TO DO. DICKSON CHIROPRACTIC WAS MY NEXT AND LAST STOP..ADJUST
I have been going for prenatal visits to get my body ready for labor and couldn't feel better! Also.. Have NOT had one headache since I was adjusted! Thank you!!
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I recently experienced my first ever "excruciating" back pain which resulted in an ER trip and being prescribed steroids and pain pills for a sciatica diagnosis. A friend suggested I see Dr. Scott Jut
Dr. Scott has been our chiropractor for several years. Your health and well-being is his primary concern. When our daughter was 3, she was on 2 asthma meds in a nebulizer 3 times
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Just want to say how much Dr. Scott Jutte has helped my husband. My husband was in tremendous pain from a herniated disc in his neck, he could not find relief
What a great experience this has been. I was a little nervous to go to a chiropractor. I have chronic headaches and sought this out as an alternative to medications. Everyone is so friendly in the off
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