Stop Standing Up Straight – Do This Instead |Posture Doctor

If you have been suffering from swayback for many years, tucking the ribcage is likely to make you feel uncomfortably hunched at first. This in turn creates a need to release your rounded shoulders and lengthen the spine from the neck.

When the normal lumbar (lower back) curvature becomes exaggerated and the pelvis tilts forward (anterior pelvic tilt), you have a condition known as hyper-lordosis, or swayback posture. It is frequently the result of long-term efforts to “sit up straight” or “stand up straight.” It can also stem from stresses encountered in extreme physical activities such as gymnastics, ice skating and ballet, and even from some extreme postures found in yoga.

You are at greater risk of swayback posture if you have had multiple pregnancies, if you are overweight, or if you sit for long periods.

The conventional remedy for swayback posture is to intentionally tuck the pelvis – consciously tilt it back, in order to flatten the lower back curve – but this can cause further problems. It is true that tucking the pelvis usually flattens a swayback; it often feels good too, because it stretches out the low back muscles. Unfortunately tucking the pelvis also compresses and compromises the lower spinal discs. 

Learn to tuck your ribs


A better way to address a swayback is to learn how to tuck the ribs. Imagine your ribcage to be a giant vertical egg. Tucking the ribs involves rolling your ribcage (egg) forward, so as to make the lower border of the ribcage sit directly over top of the pelvis. Re-aligning the ribcage lengthens the lower back, causing your swayback curve to flatten to a more normal position.



Unfortunately this rib tuck exercise is usually quite difficult for those who need it most. If you have been suffering from swayback for many years, tucking the ribcage is likely to make you feel uncomfortably hunched at first. This in turn creates a need to release your rounded shoulders and lengthen the spine from the neck. Below is a list of some of the signs and symptoms you may notice if you have swayback posture:

  • weak stomach muscles
  • lower back pain
  • leg and buttock pain
  • tight lower back, groin and hip muscles
  • protruding belly
  • backward-leaning stance

This list is only a guide. You may have many of these signs, or just a few. You may also have signs and symptoms not noted here. The list is simply to assist you in recognizing whether you have  swayback posture.

What causes a swayback?


  1. Muscular imbalances
  2. Loose ligaments
  3. Long-term attempts to maintain extreme postures
  4. Excess body weight

Muscular Imbalances:


Many of the muscles responsible for posture and body movement are found in “pairs”. One muscle (or group of muscles) moves a body part in one direction, while the paired muscle moves the same body part in the opposite direction. The two sides of such a pair are said to be “opposers”, since the effort of one side opposes (works in the opposite direction to) the other side. The efforts of both sides of a muscle pair may also be exerted at the same time, to provide the tension and support needed to hold a body part steady in a desired position.

When one of the muscles of a pair becomes stronger than its opposer, we say that the stronger one has become dominant. Dominant muscles tend to become short, tight and over-aroused – or facilitated – neurologically. The weaker opposing muscle becomes long and under-aroused, or passive. 

The dominant muscles are short, tight and often painful, while the weak muscles may appear prominent (protruding belly and pronounced bottom). Although these muscular imbalances are fairly predictable, individual differences do of course exist.

Because posture and muscular imbalances affect the way we move, problems in one area lead to problems in other areas. Swayback posture often contributes to the development of round shoulders and forward head posture.

Loose Ligaments:


Swayback posture often develops early in life. Multiple factors contribute to development of a hyper-lordosis, including injury, genetics and being born with loose ligaments and joint hyper-mobility.

In a normal body, ligaments (tough tissues that connect bones to other bones) have a natural tightness that restricts movement to within a normal range. This creates good, stable joints. Someone with loose ligaments may easily develop some degree of joint instability, predisposing the body to abnormally extreme movements and postures, and often resulting in injury.

Children with loose ligaments have a greater-than-normal range of movement; as a result, they often make great dancers, gymnasts and figure skaters, where extreme lumbar extension is regularly performed. These extreme postures commonly lead, later in life, to the problems and injuries associated with swayback posture.

Extreme Postures:


Certain sporting activities and exercises encourage over-extension of the lumbar spine, combined with frequent repetition of movements. For example:

  1. some extreme yoga positions
  2. gymnastics
  3. dance
  4. figure skating (which includes many extreme dance positions)
  5. exercises which repeatedly shorten hip muscles (ice skating, sprinting)
  6. sitting for long periods*

* In many ways, sitting works like an extreme exercise. Remaining seated with your hips flexed for hours on end may lead to short, dominant hip muscles and eventually to swayback posture.

Body Weight:


Recall that with swayback posture, the pelvis tips too far forward, and the lumbar curvature becomes exaggerated. Pregnant women (usually in the third trimester) and people who carry excess weight in the abdominal area (pot belly) are at a higher risk for swayback posture.

A pot belly puts more weight in front of the body’s centre of gravity and has the effect of tipping the pelvis too far forward, leading to hyper-lordosis or swayback posture. It goes without saying that managing weight gain is absolutely crucial to preventing the development of a sway back. One of the biggest mistakes I see people make is attempting to correct posture before losing weight. This will only lead to frustration and limited success.

During pregnancy, high levels of progesterone lead to looser ligaments. While these hormones are critical for a successful pregnancy, they also make unintended and uncontrolled extreme movements more likely, putting you at greater risk for sprains, strains and swayback posture. A strong, balanced posture leading up to pregnancy is the best prevention against future posture problems.

Being able to recognize the problems associated with your swayback posture, and practicing exercises tailored to your specific posture needs, is the key to maintaining ideal posture.

Regaining attractive, youthful posture should be the goal of anyone who wants to enjoy a healthy, active life, improve confidence and body image and ultimately slow the effects of aging.

Further Reading: How to Fix a Swayback by Dr Paula Moore

Reverse Neck Curve – What Causes a Cervical Kyphosis? | Posture Doctor

When the neck curve kinks the wrong way, it pushes the head forward. With the head pushed forward, the lower spine is more prominent and vulnerable.

If you know you have forward head posture and also a hump on the back on your neck, you may benefit from x-ray investigation to rule out a reversed neck curve, also known as cervical kyphosis. When the neck curve kinks the wrong way, it pushes the head forward. With the head pushed forward, the lower spine is more prominent and vulnerable.

Some of my posture pupils complain about fatty neck hump and explain that it has a hard bony feel to it. What they are often feeling, is the kinked region of the neck. If this structural deviation has been there long enough, the body may lay down fat, in an effort to protect the spine – or at least that’s the way I like to simplify and explain a complicated process to my students.

If you’ve suffered long term symptoms that may include: headaches, stiff and/or painful neck, dizziness, arm and hand tingling or numbness, brain fog, difficulty concentrating, fatigue, round shoulders, teeth clenching, TMJ dysfunction or anxiety, and you’ve had any sort of past trauma that might have affected your neck – car accident (over 20mph) , a fall from a height as a child, off a horse, out of a swing, down a flight of stairs – you may find this video relevant.



Further Resources: Forward Head Posture: Cause & Cure

Spinal Anomalies (Like This) Can Cause Forward Head Posture | Posture Doctor

Congenital vertebral anomalies are malformations of the spine that you are born with. In some cases these spinal defects can deform the alignment of your spine affecting your posture, spinal cord and health and well-being.

Congenital vertebral anomalies are malformations of the spine that you are born with. In some cases these spinal defects can deform the alignment of your spine affecting your posture, spinal cord and health and well-being.



Forward Head Posture >> Learn More

Hump Back | Neck Hump, Buffalo Hump, Dowager’s Hump or Kyphosis?

One very common euphemism is to call a neck hump a buffalo hump. I prefer the term neck hump, but they do mean the same thing; except the hump on an actual Buffalo consists of about 70 Ib of muscle used to move snow!

There are a lot of euphemisms used in medicine. I find euphemisms, when it comes to our health, patronizing.

I think my patients can handle the truth, so I don’t intentionally soften my words to ease a diagnosis. 

One very common euphemism is to call a neck hump a buffalo hump. I prefer the term neck hump, but they do mean the same thing; except the hump on an actual Buffalo consists of about 70 Ib of muscle used to move snow! The neck humps on humans – if due to a structural change in the neck – consist of fatty tissue not muscle. So the correct euphemism for neck hump is Buffalo hump, but I just don’t like it!

Further ResourcesThe Top 25 Posture Blogs to Follow in 2018



Back To School – How to Improve Your Child’s Posture

Recently, taking a little look around, I’m shocked by the postures I am seeing in our youth. Do your kids have mobile phones and tablets? How many hours a day do they spend using them?

Recently, taking a little look around, I’m shocked by the postures I am seeing in our youth. Do your kids have mobile phones and tablets? How many hours a day do they spend using them?

Many of these kids and young adults may already have Text Neck. How’s your own posture by the way?

What is text neck?


Just take a look around you. How many people do you see staring down at their phones? Our modern lifestyle means we spend several hours a day (minimum) with our necks bent forward and down staring at our smartphones and computer screens. By doing so, we increase the weight of our heads dramatically, causing extreme pressure on our necks.


Related >> How to hold your phone and avoid Text Neck


Over time, the nerves in the neck are continually put under great stress and tension, leading to significant health risks like chronic headaches, fatigue, spine degeneration and even depression and anxiety! So, in celebration of back-to-school,  teach your slouchy teen how to tuck their chin!



Related >> Text Neck – How to avoid neck pain, fix Text Neck and improve your posture

Fix Your Head Posture – Ergonomic Tips | Posture Doctor

When the organs are robbed in this way of their nutritive juice” – think slumped over and compressing the abdominal organs and diaphragm – “indigestion, severe flatulence, pallor, and emaciation of the whole body result” and we “… gradually become melancholic.”

Do you have tips on using a laptop and the best way to hold your head?

Yes I do – a lot of them! But let’s keep this simple and focus today just on the head and neck. When I talk about posture, you may already know that I’m not a huge fan of ‘best position’ or expensive ergonomic furniture. The last thing I want you to do, is to become comfortable in your office chair!

Ergonomics


Bernardino Ramazzini, an Italian Physician born in 1633, was probably best known for his book on occupational diseases (I have a leather bound collector’s addition – geek alert). Ramazzini talks about ‘Diseases of Learned Men’, which I think is brilliant! What he is referring to, are diseases that result from a sedentary, desk-based lifestyle.

Ramazzini warns us that prolonged sitting leads to: “… intense strain on the nerve fibres and the whole nervous system when one is engaged in profound study … when the organs are robbed in this way of their nutritive juice” – think slumped over and compressing the abdominal organs and diaphragm – “indigestion, severe flatulence, pallor, and emaciation of the whole body result” and we “… gradually become melancholic.”

So even 400 years ago, we understood that prolonged sitting and the resulting postures of our desk-based lives, lead to an overall decline in both physical and mental health. Is it any wonder we live for Fridays?!

Forward Head Posture


When we sit for long periods of time, we take on fixed postures. Our tired eyes pull us closer to the screen, and our arms and hands, busy out in front of us, begin to round our shoulders and upper back, while our head travels forward – not a pretty sight.

Over time, the front chest muscles become short and tight, and the upper back muscles long and weak, making it very challenging to sit long and tall. In time, we may also start to notice declining health and vitality.

Further Resources: Chest Opener – Best exercise for round shoulders


Active Sitting


Not everyone has or wants a standing desk and prolonged standing comes with its own set of problems. I prefer recommending something I call active sitting.

When we sit, we can once again learn to fidget and wiggle; much like we did when we were school aged. If you watch a child sitting down at the dinner table, it’s as if they have ants in their pants. This is a good thing!

A child’s neurology is developing and their central nerve system knows that movement is magic.

I am a big fan of desk-based sitting exercises. You can check out a few of these exercises in my online course: Sit Less Move More – Office desk exercise to improve posture.


The Ergonomic 3s!


Although I don’t have an expensive office set up, I do slightly elevate my laptop using a laptop support – there are a ton of cheap options. You’ll want to elevate your laptop high enough to keep your head from travelling forward and down.

Keeping the middle of the computer screen level with the eyes, is a good rule of thumb. Use a wireless keyboard and find a nice puffy bean bag wrist support (aka mouse cushion, wrist rest, wrist cushion – find on Amazon, Staples or Best Buy) and you are ready to go.

Update


I now use a sit/stand desk. You can check out my standing tips below.



Have you tried standing for work? Hate it or love it? Love to hear your thoughts in the comments below.

5 Fitness Ideas to Create an Amazing Body

Embrace your fatness. What ever you do this year, please do not take on the goal of weight loss. When losing weight is the goal, you are declaring that your body is not good enough and I don’t know how anyone can achieve success in fitness and health when starting out telling themselves they are fat and then make themselves wrong for being this way.

Today is day one of a brand New Year and that means you get a fresh start on fitness and health.

I began day one of 2015 with a gorgeous Florida grapefruit, followed by a swim and then ate breakfast while contemplating my fresh start – my plan for 2015.

As with any New Year, musings of financial security, weight loss, gym memberships, falling in love and dream jobs may fill your early 2015 thoughts. I want to actually help some of you create success in the area of fitness and health this year and I have 5 winning ideas for you.

First of all, I’d just like to say that I do not make New Year resolutions. Most resolutions are doomed from the beginning because they lack planning and come with huge expectations – two sure ways to guarantee failure.

I am someone who gets things done and it’s NOT because I have super powers . I’m actually JUST LIKE YOU, except I’ve mastered the habit of daily exercise. For some of you, this habit isn’t yet consistent, but I’m here to teach you just how to achieve success in the area of fitness and health so you can have an AMAZING body for 2015.

Ideas for a fabulous body


If you follow these ideas for the next year, I believe you’ll fall in love with YOU!

Embrace your fatness. What ever you do this year, please do not take on the goal of weight loss. When losing weight is the goal, you are declaring that your body is not good enough and I don’t know how anyone can achieve success in fitness and health when starting out telling themselves they are fat and then make themselves wrong for being this way.

Some of you who desire to lose weight have subcutaneous fat (big bum fat) but not the dangerous fat (visceral – i.e. organ fat). People with subcutaneous fat live longer than skinny girls like me!

Sugar


If you don’t believe me, make sure you read Dr Robert Lustig’s book Fat Chance. Lustig will convince you that sugar is the real poison and get you embracing your subcutaneous fat.

If you really want to trim your body, cut out sugar and go back to fat. Dr Lustig tells us that sugar drives fat storage and makes the brain think it’s hungry. Choose fat not sugar!  

What’s your why?


Find the real reason. Over 20 years ago I was working for The Sports Clubs of Canada in membership. I only worked there for one year but broke all of their sales records. My first month I sold 140% of my target sales.

Why was I so successful? At the time I thought it was luck. I just couldn’t really figure out why I won all their sales awards. I know now, the reason I sold so successfully is that I helped a perspective new gym member find the real reason they wanted to join the gym – their why – and it was never really to lose weight.

If you dig deep enough, you will discover your why. Maybe you want to be an amazing mum who is physically active with her children, or perhaps your parents died young and you literally want to live to see your kids grow up and have families.

If you don’t feel good in your body, you don’t feel good in life.

When I do not exercise daily, I feel gloomy. My ideas dry up and I become a total grump. I exercise because it makes me love life. Find the real reason you desire a healthy body. 

Make it ridiculously simply


Make it ridiculously simple. I was in the gym last week (I rarely work out in a gym) and a man came in, got on the treadmill for under 10 minutes and then got off, turned to the man on the bike and said, “see you tomorrow.”

If commitment and exercise has always been a challenge, start so  simple, you can not fail! I love that this man only did 10 minutes of exercise. At least he went to the gym and did something. Now that he took action, his motivation will grow and maybe tomorrow he’ll do 15 minutes!

Stop with the mega boot-camp goals and make it totally simple. Be ridiculous! If you are reading this now and haven’t exercised in a long time, I want you to do this right now: Stand up and march on the spot as fast as you can for 60 seconds (count out loud).

Did you do it? What ridiculously simple goal could you set for this week? 

Permission to play


Give yourself permission to play. I remember one time talking to a friend of mine who lives in New York. I told him I don’t go to the gym and he looked dumb-founded. How do you exercise he asked. Hilarious!

Have we really become so uninspired that we can’t even think how to move our bodies without an expensive gym membership?

Several years ago I bought a Kickbike (City G4) and I love it. Think, scooter for big kids and that’s a Kickbike. If you’ve forgotten how to play, ask your kids for ideas; or better yet, play with them!

Further Resources: Balance Exercise for Beginners (full of playful exercises)

Failure


Allow failure. Let yourself off the hook. I’ve been helping my mum move out of her 4 story town-house into a condo and it has completely exhausted me. I’ve told her she better love the condo because she’s NEVER moving again (nice Paula)!

I also agreed to drive her to Florida – 24 hours later. I rolled into January 1st quite exhausted. No exercise for several days and I just allowed the laze of – I don’t feel like it – to take me over because I trust myself to stay on track with my exercise.

I’ve created a habit out of daily exercise and when I do take a day or two off, I know it won’t be long again, before I begin. I understand that my body  occasionally needs to crash.

Further Resources: Posturecise (Level 1) – How to create a healthy posture habit for life

I allow myself to not be perfect and not have six pack abs! My fitness goals are more to do with thriving than vanity. Be kind to yourself.

Let your love handles be sexy and understand the real reason (your why) you exercise. Make it ridiculously simple, allow failure and remember to play!

Fun ways to exercise 


Rocker Board – brilliant for balance and regaining excellent pelvic posture
Street Strider – I’m saving up for this one!
Pogo Stick – I bounced so much, I broke the spring on the one I owned as a child.
Hacky Sack – not easy, but lots of great how-to videos on Youtube.
Unicycle – How cool would it be to learn this?!

Can you suggest any others? I’m always looking for new toys!

Lump On Back Of Neck – What is This Ugly Hump?

If this structural deviation has been there long enough, the vertebral discs may begin to thin, the bony vertebrae may begin to develop spurs and the joints may hypertrophy (grow larger). These are all signs of osteoarthritis.

Do you wear high collars to hide the unattractive lump on the back of your neck? What is this ugly fatty neck lump? How did you get it and how can you get rid of it?

Post updated September, 2018


In this post I am discussing the fatty neck lump that develops due to Forward Head Posture (fhp). Fhp is best described as the forward position of the head, relative to the shoulders.

Neck lumps


There are many other possible causes of neck lumps that I am not making reference to here: The fatty lipoma, the goitre, lymph nodes and cysts, to name but a few. 



Cervical kyphosis


If you know your head leans too far forward and you also have a lump of fatty tissue on the back on your neck, you may benefit from x-ray investigation, to rule out a reversed spinal neck curve, called as cervical kyphosis.

When the neck curve kinks the wrong way, it pushes the head forward. When the head is pushed forward, the lower neck (and spine) become more prominent and vulnerable and the body may lay down fat, in an effort to protect this region – or at least that’s the way I like to simplify and explain a complicated process.

Resources: 2nd Opinion For X-Rays

Some people with a fatty neck hump, notice a hard bony feel underneath the fat. What they are feeling, is the kinked region of the neck – the bony vertebra that are more prominent and closer to the surface.

If this structural deviation has been there long enough, the vertebral discs may begin to thin, the bony vertebrae may begin to develop spurs and the joints may hypertrophy (grow larger). These are all signs of osteoarthritis.

Signs & symptoms


If you’ve suffered long term symptoms that may include: headaches, stiff and/or painful neck, dizziness, arm and hand tingling or numbness, brain fog, difficulty concentrating, fatigue, round shoulders, teeth clenching, TMJ dysfunction or anxiety, and you’ve had any sort of past trauma that might have affected your neck – car accident, fall from a height, off a horse, a tumble in the playground, off your bicycle, physical violence, fall down a flight of stairs etc., you may find this video relevant:



Further Resources: Fatty Neck Hump: How to get rid of the fat at the top of your back

Is Your Migraine Masquerading as a Treatable Sinus Headache?

Could your sinus headache be masquerading as migraine? If it is, I have the 5-minute headache cure to prove it – but be warned, this is messy!

Could your sinus headache be masquerading as migraine? If it is, I have the 5-minute headache cure to prove it – but be warned, this is messy!

Post Updated September, 2018

Nearly 30 million people suffer from migraine in the United States. Migraines are intensely painful headaches often felt on one side of the head and behind one eye.

If you’ve ever been afflicted with headaches – as I was before I corrected my horrible forward head posture – you’d probably try anything to relieve the pain!

Recently, following a busy day in practice (25 client treatments), I finished work late and tired. I returned home and had a bit of an unhealthy binge – chips with hummus, bacon sandwich and two small glasses of white wine. That is a very naughty dinner for me.

I went to bed around late (around midnight) with a mild headache. I woke shortly after 3am with a real cracker of a headache. I downed some water from my bedside table, assuming I had a mini hangover (I’m a bit of an alcohol lightweight).

My headache didn’t improve and I couldn’t sleep. At 8am I dragged my tired achy body out of bed and discovered that being upright eased my headache to some degree.

Sinus self treatment


I began to massage my sinuses and shoulders. That gave temporary relief, but the headache was creeping up in scale. I made a strawberry and banana smoothie, wondering if my blood sugars were low. Again, this provided only mild relief.

I’m not afraid of pain but find it interests me. Thanks to a mother (nurse) who rarely medicated us as children. Thank you mum!

By this time the pain behind my right eye and across my forehead was quite substantial – what I believe many would interpret as a migraine headache. I was quite sure I had a sinus headache because applying pressure to my sinuses gave me some relief.

Like any good natural health-obsessed geek, I began to research the sinus headache. Looking at a computer with a stinking headache is definitely NOT something I recommend.

In my research, I stumbled across: Why Alcohol Causes Sinus Congestion on the popular Livestrong blog. If you don’t fancy the research, it’s the histamine in red and white wine that causes inflammation in your sinuses. Bingo! Let’s take a look at some common sinus irritants.

Sinus irritants


1. Wine – My mother asked me once (this is relevant to my story), where I keep the Kleenex and I told her, I don’t have any tissues in the house, because I never blow my nose. The look on her face was priceless! I come from a family of morning honkers. 

2. Pets – My sister might do well removing her Newfoundland dog from their bedroom at night. It’s a dog’s saliva and dander, not really the fur, that’s problematic. An air purifier could help.

3. Bedding Fabric – Don’t forget to check the fabric of your bedding. You should look for fabrics that uses a small micron number. Small numbers mean the weave is tight and harder for dust mites to penetrate. No more than 4-5 microns, but ideally two.

Nasal Irrigation

In my quest to solve the mystery of my cracking headache, I came upon a great article on saline nasal irrigation. Essentially, you flush out the stagnant sinuses using a warm salt water flush. Sea salt is recommended and a dash of baking soda, so it doesn’t sting.

Well, it certainly wasn’t painful – just weird and very snotty (sorry but true). Make sure you have loads of tissues close by. Keep your mouth open or you’ll swallow the salt solution and all the mucous. I forgot to keep my mouth open – I learned the hard way.



If your headache is more right-sided then pour into the left nostril to clear out the right side; but you should really do both sides several times.

Neti Pot

Use a Neti Pot; they are really easy – and many of these pots (like the one in my video above) come with packages of the exact amount of salt solution you need. My pot had 50 sachets included!

You can use just about anything with a pouring spout – syringe, measuring cup. It really doesn’t matter what you choose; just make sure it’s clean (sterile) – give it a good wash out with boiling water first.

After the flush, my migraine was immediately 60% better. Wow! One hour later, my headache was 85% better! From someone who never blows their nose, I’ll be buying some Kleenex for the next time I use my Neti Pot!

So if you have a headache that you think is a migraine and you feel some pressure in your sinuses, maybe you should give nasal irrigation a try. And do let me know, if it eases your headache.

Did your migraine improve? Go away completely after nasal irrigation? I’d love to know how many had a sinus headache masquerading as a migraine. Do share …

The 3 Most Unattractive Postures and How to Avoid Them

Your health and body posture speak volumes about you. How symmetrical you are has been shown to affect perceived attractiveness. Not only do you look more attractive with upright posture but you feel more attractive.

Artists and architects have tried to measure attractiveness in terms of mathematical proportions. Science tells us that symmetry plays a vital role in our perceptions of attractiveness and perhaps this is because symmetry implies we are healthy.

Post updated September, 201

The position of your body (your posture) affects the position of your spine. Symmetry is crucial to good posture. When your body alignment begins to stray from our symmetrical ideal, there are uneven loads placed on your body. These stresses and strains can lead to pain, muscle strain, arthritis, ill-health and an unattractive appearance.

Symmetry


Good symmetry (good posture) allows your body tissues to respond well to stress from gravity and other daily activities. When you lose this symmetrical balance (bad posture), the stresses and strains lead to spinal degeneration, poor health and lost confidence.

Here are three of the most unattractive postures and what you should do to avoid them:

Forward Head 


Forward head posture is a problem associated with lifestyle and particularly, our desk-based mobile lives. If you jut your chin forward as far as you can and then try to take a deep breath in, you will find it very difficult.

It is very hard to breathe maximally with your head forward, and this forward head position reduced your vital lung capacity – your ability to take in oxygen. Over time, forward head posture causes neck pain, headaches, brain fog and for some, chronic fatigue.

If you suspect you have forward head posture, you might benefit from having having a Posture Analysis and learning to perform a basic chin tuck.



Slouching 


Slouching posture, aka iposture is all about habit and lifestyle – the bags we carry, the hours we spend sitting, our office ergonomics, video games and social media. Perhaps this is why standing desks are trending big time!

Slouching is often the direct result of prolonged sitting and as Martha Grogan, cardiologist at the Mayo Clinic, warns: Sitting is the new smoking!

For me, a daily dose of Posturecise is the answer. Not into daily routines? Well you really need to be, because studies on sitting are beginning to show us that sitting more than 11 hours a day, increases risk of dying by 40% – Yikes!

Neck hump


I see a lot of this type of posture. The neck hump is the fatty lump of tissue found over the vertebrae located at the base of the neck. It is usually associated with feelings of self-consciousness, as the hump is often noticeable to others.

The causes of neck hump include trauma – particularly car accidents resulting in a reversed neck curve – obesity, some medications, hormones and forward head posture. 

Neck Hump

If you have a noticeable fatty neck hump, you should really make an appointment to see your healthcare provider and/or contact the Posture Doctor.

I have found the majority of neck hump that I have seen in private practice, are due to past traumas. When neck x-rays are available, the diagnosis becomes clear – often a reversed neck curve.

Don’t be afraid to ask for an x-ray. If you do have a reversed neck curve, you need to know! Unless you rehabilitate the underlying structural alignment, the neck hump will never go away.

Further Resources: Neck Hump – Get rid of the fat at the top of your back

Your health and body posture speak volumes about you. How symmetrical you are has been shown to affect perceived attractiveness. Not only do you look more attractive with upright posture but you feel more attractive.

It is never too late to start improving your posture but the longer you wait, the more difficult it will be to make a significant change.

Don’t wait – start today!