The United Chiropractic Association (UCA) is celebrating the spine by holding a nationwide Spinal Awareness Week on 12-16 May.
Our spine is an amazing thing; it’s what holds everything together! So it’s important we take
care of it. As part of Spinal Awareness Week, we are
providing some top tips on how to keep your spine in tip-top shape. The good news is that in a
lot of cases, the wellbeing of our spine and health is in our own hands; we might just have to
tweak some of our habits.
The key to a healthy spine and, therefore, a healthy you, is the ‘P’ word: Posture. Posture has been an overlooked factor in our health in the past but research is helping to raise awareness about its importance.
We will be raising awareness about the danger of forward-leaning posture – the habit of dropping the head forward and rounding the shoulders while using mobile devices.
Studies suggest a link between forward-leaning posture in older people and hyperkyphosis, which is associated with pulmonary disease and cardiovascular problems. Those with hyperkyphosis have greater risk of mortality than those without.
The implication of this is that they are at risk of a lower life expectancy. Why? UCA executive member Estelle Zauner-Maughan explained: “When someone drops their head forward and rounds their shoulders, it becomes impossible for them to take a full breath in because of the restriction through the muscles and because the ribs can’t move properly. So the heart and lungs can’t function to their full effectiveness. Research is suggesting that the decrease in life expectancy comes from this.”
However, before you run for Beachy Head, remember that your posture can be improved simply be exercising some self-discipline.
Our spine is an amazing thing; it’s what holds everything together! So it’s important we take
care of it. As part of Spinal Awareness Week, we are
providing some top tips on how to keep your spine in tip-top shape. The good news is that in a
lot of cases, the wellbeing of our spine and health is in our own hands; we might just have to
tweak some of our habits.
The key to a healthy spine and, therefore, a healthy you, is the ‘P’ word: Posture. Posture has been an overlooked factor in our health in the past but research is helping to raise awareness about its importance.
We will be raising awareness about the danger of forward-leaning posture – the habit of dropping the head forward and rounding the shoulders while using mobile devices.
Studies suggest a link between forward-leaning posture in older people and hyperkyphosis, which is associated with pulmonary disease and cardiovascular problems. Those with hyperkyphosis have greater risk of mortality than those without.
The implication of this is that they are at risk of a lower life expectancy. Why? UCA executive member Estelle Zauner-Maughan explained: “When someone drops their head forward and rounds their shoulders, it becomes impossible for them to take a full breath in because of the restriction through the muscles and because the ribs can’t move properly. So the heart and lungs can’t function to their full effectiveness. Research is suggesting that the decrease in life expectancy comes from this.”
However, before you run for Beachy Head, remember that your posture can be improved simply be exercising some self-discipline.
How can I improve my posture? The Brugger Break
The Brugger Break, also known as the Brugger relief position is an exercise that is brilliant for desk workers as it reverses the effects of sitting at a desk for long periods. It is a quick exercise at only 10 seconds duration and is easy to perform. When performed regularly (every 20 minutes) it can be on of the answers to the nagging question “how can I improve my posture?”
Here is how to perform it:
i) Sit forwards onto the front edge of your seat
ii) Spread your legs out to 45 degrees each side and lean forward slightly so that your body weight is distributed in to your feet as well as your back.
iii) Extend your arms and then pull them back and down behind your body with your thumbs turned outwards and palms open.
iv) Tuck your chin straight back in to your chin (essentially giving yourself a double chin)
v) Push you chest forwards
vi) Take a deep breath in… then out, as you are breathing out push your chest even further forwards, remember to keep your hands back and to the sides behind you.
vii) Hold the out breath for 10 seconds and then return to work.
viii) Set a timer or write yourself a post it note reminder for on your computer so that every 20 minutes it can be performed.
It only takes 10 seconds and it will improve your posture, decrease your chance of back pain and aid any on-going treatment you are currently receiving.
Happy Brugger Breaking!
MG
Here is how to perform it:
i) Sit forwards onto the front edge of your seat
ii) Spread your legs out to 45 degrees each side and lean forward slightly so that your body weight is distributed in to your feet as well as your back.
iii) Extend your arms and then pull them back and down behind your body with your thumbs turned outwards and palms open.
iv) Tuck your chin straight back in to your chin (essentially giving yourself a double chin)
v) Push you chest forwards
vi) Take a deep breath in… then out, as you are breathing out push your chest even further forwards, remember to keep your hands back and to the sides behind you.
vii) Hold the out breath for 10 seconds and then return to work.
viii) Set a timer or write yourself a post it note reminder for on your computer so that every 20 minutes it can be performed.
It only takes 10 seconds and it will improve your posture, decrease your chance of back pain and aid any on-going treatment you are currently receiving.
Happy Brugger Breaking!
MG
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