Awareness in Daily Living (ADLs)
- Postural Awareness:
- Does your chin jet forward when sitting and/or standing?
- Do you sit often, especially for your job? Did you know that sitting is the new smoking? Common issues with sitting include jetted chin syndrome, rounded lumbar, and tight anterior muscles like the hip flexors and pectoralis major and minor.
- Did you know that shoulders are poison to the ears? Learning to “set” or “pack” shoulders is imperative to good posture.
- A neutral spine is a much happier spine.
Be Aware—Make Changes—Reprogram the Brain—Be Kind to Your Spine—Feel Better!
- Practice Abdominal Breathing, also called “belly” or “diaphragmatic” breathing: Many people breathe into the upper chest. However, proper breathing is abdominal breathing, which uses the diaphragm to bring air into lower lung fields. To perform proper abdominal breathing, place one hand on top of the other over your belly button. As you inhale through the nose, allow the air to enter your lower lung fields to raise the belly first and higher than your chest. As you exhale, your rib cage should collapse while lower abs remain engaged.
- Know and Address Your Mobility and/or Stability Issues: At Eastside Wellness Chiropractic, we perform the Selective Functional Movement Assessment and Functional Movement Screen to help clients understand where dysfunctions in mobility and stability exist. Mobility and stability are essential to overall wellness!
- Feet: Are you nice to them? High heels over 2″ are not particularly nice to your feet, knees, and hips. Our feet are very important, so be sure to treat them well with how you’re dressing ’em!
- Hip Hinge: When bending to lift something, practice hinging at the hips and mimic a shortstop position. DO NOT bend at the back. Keep the object close to you and maintain the natural curvature in the low back, squeezing your bum and hamstrings to return to a standing position.
- Sleeping: On your back is the safest bet. If side-sleeping is your preference, keep your knees bent and together. DO NOT throw one leg over the other. Placing a pillow between the knees will make it more comfortable. And make sure your pillow is the correct height to keep your neck in line with your spine. Sleeping on your stomach can cause problems in the neck and low back.
- Use Care Getting In and Out of Your Car: Do not stick one leg in and slide under the steering wheel, as this will twist your hips and back. We suggest the sit-and-swivel where you sit first and then swing both legs into the car.
- Wallets and Heavy Purses/Bags and Children:
- Men: Do not keep your wallets in your back pocket when sitting. Doing so causes your hip to tilt and your back to curve to the side…and that’s not cool!
- Do you jet your hip to one side to hold your child? This can cause issues in the hip and back if done often.
- If you must carry a heavy bag or purse, be sure to switch sides.
By: Justin Hamilton, Trainer