Posted by: charleenesfitness | October 28, 2009

Principles behind Egoscue

The Guiding Principles of the Egoscue Method

     The human body is designed to develop itself through motion. Bone, muscle and connective tissue responds to stress. Stress, specifically the body’s response to gravity and work, is what initiates the growth and maintenance of tissues, and whether they function properly or improperly. The amount and quality of the motion we experience as we grow is directly linked to the development of our musculoskeletal system.
     We have become increasingly dependent upon modern transportation, technology and automation to facilitate our tasks. Consequently, we are no longer developing and maintaining the skeleton and the postural, structural muscles that naturally support ourselves through the physical demands of daily chores. For others, we tend to concentrate on specific athletic endeavors as opposed to a balanced variety of activities.
     As a result, our musculoskeletal system is unable to mature according to design and we develop compensated structures and motor skills. Each generation shows progressive signs of deterioration at increasingly younger ages. These changes lead to anatomical dysfunction, defined as any condition in which the musculoskeletal system has not developed normally and, therefore, alters the body’s ability to function correctly. Anatomical dysfunction can interfere with the body’s ability to perform both physical and mental tasks.
     When the integrity of structural or postural muscles is compromised, the whole skeletal system is affected. The hip girdle changes its tilt, the back changes its curve and the whole body begins to compensate – creating misalignments. These misalignments lead to abnormal wear and tear in the joints. After a time, misalignment can cause musculoskeletal breakdowns, injury and pain.
     Misalignments also affect the performance of other body systems, including the cardiovascular, digestive and respiratory systems. Our bodies are designed very specifically, each system complimenting another. The internal organs are held and positioned within the body by proper alignment and movement of the musculoskeletal system. Anatomical dysfunction can change the position of these essential systems in relation to each other and in relation to gravity, thus altering their ability to do their job properly. These systems are dependent on motion. They function and interact best when we are off the couch and in a motion-enriched environment.
     The Egoscue Method® Therapy utilizes the muscles of our body through a series of individually designed repositioning, strengthening, stretching or functional exercises to treat anatomical dysfunction. Each exercise makes specific demands on the body. The exercises are designed to facilitate normal muscle function and interaction. Muscles that are functioning properly provide the body with the ability to move correctly with both efficiency and efficacy.

The Egoscue Method is a results-oriented series of programs designed to:
• Identify anatomical dysfunction and limitations
• Restore and maintain the body’s full range of motion
• Develop optimum levels of physical and mental wellness
• Promote well being through functional physical fitness
• Enhance performance of professional and recreational athletes
• Provide a method for overcoming physical limitations

Compensations and Dysfunction
     A functional kinetic chain is contingent upon the coordinated efforts and proper function of these three systems. When part of the muscular system assumes the function of a dysfunctional muscle, it is said to be compensating. Muscles become dysfunctional when their length-tension relationships become altered (e.g. shortened, lengthened, tight, and loose). This has an impact on the proper rate of contraction and sequencing, resulting in inefficient and/or uncoordinated movement.
     Each muscle has an ideal resting length at which maximum tension can be produced. The muscle length-tension relationship affects the amount of force that can be produced in a muscle. Every muscle has an optimal length at which it can produce maximal force and if in a lengthened or shortened position, the muscle is hindered or inhibited from performing its primary role.
     To sit, stand or move functionally, both sides of the body require equal demand. We call this “balance” or “functioning bilaterally” when speaking of right and left side comparisons, and “dynamic tension” when speaking of the body split from anterior to posterior. If the body, or any given part of the body, is not functioning bilaterally, the location of the body’s center of gravity is altered and causes a new, compensated, posture and function. This creates postural deviations, compensatory actions by the body, and consequently pain and/or limitations of movement.
     Compensated and dysfunctional postures result in all the body’s joints bearing weight abnormally. This alters individual muscles and muscle groups’ normal length-tension relationships from their primary roles in support and movement. The musculoskeletal system and the neurological pathways that control movement accommodate this new position adapting itself to consider this altered posture as normal despite the fact that this can cause muscle strain, cartilage degeneration, and ultimately PAIN.

For example:

     A functional muscle is designed to evenly distribute the shock that is transmitted to the joint’s sockets when the heel of the foot strikes the ground. If there is dysfunction and compensation, the shock is no longer evenly distributed; it focuses on one or two points in the socket and begins to wear away the cartilage.

     The head, balanced at the top of the vertebral column, is heavy. The neck and upper spine muscles are there to allow it to turn to the right and left and to tilt up and down, as well as to cushion the impact that is transmitted upward primarily through the vertebral column, each time the feet hit the ground. If the head is tilted forward and down–out of proper alignment–it forces the extensor muscles to support the weight of the head. These muscles then go into spasm and lose their ability to function as shock absorbers.

The Right Angle Rule of Function
     The Egoscue Method® diagram of correct anatomical alignment is used as a template for ideal posture. It helps practitioners in their evaluation of postural deviation, specifically in the identification of compensations and dysfunction. An imprint of this picture should be set in the practitioner’s mind as a measure of comparison for all assessments.

The Functional Design Posture
This simplified illustration of the human form represents proper vertical alignment of the main weight bearing joints (i.e., shoulders, hips, knees and ankles). It demonstrates the principle that the human body is intended to stand upright, bear the load of its own weight, and rely on joints that function at right angles.

Except in cases of birth defects or traumatic injuries, the skeleton is designed just this simply. When the body is properly aligned, it is positioned such that:

       The head is centered over level shoulders

       The shoulders sit directly over level hips

       The hips are firmly planted over symmetrical knees

       The knees and ankles are aligned with feet pointed straight forward If the weight-bearing joints deviate from a 90-degree angle, the body compensates to maintain balance. Such deviations from the line diagram are examples of dysfunction.

Systems Interaction
     As discussed previously, all the body’s systems function interactively. Their ability to function normally, however, depends to a large extent on postural alignment and the body’s ability to move. The nervous, cardiovascular, digestive, respiratory, metabolic and immune systems are all dependent, to a large extent, on musculoskeletal function.

For example:

     Postural alignment dictates the position of the internal organs, blood vessels and nerves. Their position in relation to gravity is particularly important if the direction of flow and the volume of fluid are altered. Their position in space in relation to each other is also critical.

     The cardiovascular system responds to and maintains its functions through movement. Adequate blood flow is essential in providing oxygen and nutrients to working muscle tissue.  

     Numerous neurological disorders are symptomatic of musculoskeletal dysfunction. The absence of normal receptor information can lead to disuse, muscle atrophy and eventually loss of function.

The musculoskeletal system is controlled at one level by the voluntary nervous system.
     Motor pathways descending from the cerebral cortex carry messages about our intended movements to the spinal cord level. These messages are then integrated. The complex process of sensory-motor integration ultimately controls what movement actually takes place. The motor units that innervate the muscles involved with the movement will cause the designated muscles to contract or relax.
     Our posture is controlled at a different level. Although we can affect our posture consciously, our alignment is generally controlled involuntarily. Neuromuscular interaction and muscle function are dependent upon input from receptors. Information from receptors is received by the central nervous system at the spinal cord level. This input concerning joint position, muscle length and muscle tension is constantly being transmitted and how the body stands or moves is based on this information. The central nervous system will accommodate to certain types and levels of input, setting a new baseline to be interpreted as normal (whether it is or not). If the input is above a certain threshold level, a reflex response is often induced. Designed as protection mechanisms, reflex responses can also cause muscle spasms, pain and muscle damage. This negative type of response occurs most often when a compensated and dysfunctional individual tries to perform movements to which the body is not accustomed.

Applications to Sports
     The potential benefits of innovative techniques, advanced technology and new training methods cannot–and do not–compensate for dysfunctional athletes inability to perform to their full potential. As we are stimulus-response creatures, the need for an environment rich in stimulus becomes greater for those looking to enhance their ability on the field, court, pitch or pool. If we depend too much on controlled environments and limited stimulus in designing training programs, we miss the boat and do a disservice to the athlete.
     Many — if not all — of the motor skill deficiencies that plague recreational and professional athletes are manifestations of dysfunction that can be corrected. Dysfunctional athletes find it increasingly difficult to develop and improve their skills under traditional training methods. Traditional and high tech methods do not address anatomical dysfunction; in fact they accelerate the process. Training must involve bilateral demand. Using machines makes this nearly impossible to gauge. During the effort to accomplish a task, our body will compensate any way it can. If it is our intention to improve the maximum quadriceps torque output on a Cybex test, we will engage the abdominals, hip flexors and anything else available to meet our goal. Training specific muscle group function and reminding the body of the normal recruitment patterning remove anatomical dysfunction.
     Premier athletes can be dysfunctional. Talent, skill and ability in a specific sport by a specific individual can overcome many dysfunctions. In fact, many of the most gifted athletes are incredibly dysfunctional. Their bodies have developed sport specific compensations. Unfortunately, physical performance does not tolerate dysfunction. That is why, over time, so many athletes lose their skills and/or end up playing in pain. They get taped up, braced, numbed and electrically stimulated so their body can tolerate the activity. Their training programs are not designed to promote longevity.

For example:
     A dysfunctional right hip changes the mechanics of the knee and ankle when the foot strikes the ground. The joints lose their right angle function and stability just long enough to blow out an ACL or sprain an ankle.
     Often, an athlete can move to one side more effectively than to the other. This isn’t by accident. A body will move better TOWARDS the dysfunctional side. The functional side provides better stability and strength to initiate quick movement. (Think of the advantage for an athlete to understand this!) If an athlete’s dominant shoulder is dysfunctional they can quickly develop symptoms. Typical examples are rotator cuff injuries in baseball players or chronic tennis elbow.

     Thousands of people are in pain. Thousands more cannot live their lives in the manner to which they are accustomed due to the discomfort. Their muscles have forgotten their basic training. Therapy focused on parts of the body rather than on the body as whole will not restore its function or solve the problem. The body functions as a unit; there are no unimportant parts. Providing temporary symptomatic relief through the use of drugs, therapeutic modalities, manipulation or surgery will not cure the cause of the problem. In most cases, the cause of the problem is anatomical dysfunction.

The Egoscue Method utilizes five principles in its approach to rehabilitation of injuries.







     Each of these principles involves a series of exercises that will be discussed later. The key point to remember is that The Egoscue Method® is a process. It is not a quick fix. It requires work on the part of the client. Ultimately, the individual becomes responsible and empowered to make decisions for their own health.


Charleene O’Connor                                                                                          

Posted by: charleenesfitness | October 28, 2009

Healing your body with water

KANGEN WATER When given the proper alkaline water the body can do what it is suppose to do and that is to have the ability to heal itself.

KANGEN WATER ExpertDr. Sherry Rogers says: “Alkaline water rids the body of acid waste… After carefully evaluating the results of my advice to hundreds of individuals, I’m convinced that toxicity in the form of acidic waste is the primary cause of degenerative disease.”

KANGEN WATER Many people are surprised that several brands of bottles water contain highly acidic water. This is not good and can be a contributing factor to ailments such as : premature aging, clogged colon, diabetes, dehydration, and cancer.


I am a distrbutor of Kangen water. Kangen water is a Japanese word best translated into English as “return to origin”, which means several things when used to describe water. First, it describes water returned to the state in which water was often found in nature before the earth became polluted. Second, it implies that it will help to return your body to its original condition when you were young – including all of the organs and skin.

Kangen is a trademark of Enagic Inc. of Japan where more research has been done on drinking water than anywhere else. Kangen has become a household word in Japan and is now used mostly to describe pure, healthy, alkaline drinking water which is rich in minerals, purged of impurities, and ionized through electrolysis to obtain active hydrogen which is abundant in “extra” electrons. These extra electrons impart strong anti-oxidant properties to the drinking water.

Therapy using both alkaline and acidic water for both external and internal use has been recognized as a valid medical treatment in Japan since the 1960s and it is practiced in many of Japan’s leading hospitals.

All kinds of treatments have had dramatic results . Enagic recognized a potential large market, so they researched the ability to make a consumer unit to produce Kangen water in the home. They succeeded beyond their expectations and were able to develop machines that could be sold to consumers for the same cost as many other home water filtration systems.

Posted by: charleenesfitness | October 28, 2009

Athletes Edge

The Athlete’s Edge

By Greg Roskopf

Taking Performance to the Next Level with MAT

 Traditionally, sports performance training, injury care and recovery for athletes have been provided by coaches, doctors and physical therapists. Collectively, they have done their best in getting athletes prepared to compete again and back in the game after injuries. Nowadays with the highly competitive nature of sports, even at the younger age levels, it has become necessary to “step up” the quality and type oftraining, injury care and recovery support to the next level to keep athletes “in the game.” Sports performance training, has taken athletic training to that point by providing professional and Olympic-level training to athletes ofall ages and abilities.

      Thankfully, in the world of injury care and recovery there has been a huge breakthrough, as well. If an athlete is on the sideline, someone will be there to replace them and they may have a hard time getting their spot back. This breakthrough is called Muscle Activation Techniques (MAT). MAT is the missing link. It is a technique designed notonly to help athletes recover from injuries quickly, but also to prevent injuries from happening in the first place. MAT prepares the body to be more efficient in training and athletic performance. In order to reach optimal performance capabilities, an athlete is forced to train at a high level of intensity. Because of this, there is always the potential for injury.

      Some athletes may be predisposed to an injury, due to them having muscular imbalances that place increased stress on their joints and tissues. These athletes can bean injury waiting to happen. When they train at a high level, the imbalances are magnified and the body can no longer handle the stress. It eventually breaks down. It’s like driving a car with bad alignment. The faster you drive it, the faster the tires are going to wear out. The body functions the same way. If an athlete has muscular imbalances, the abnormal alignment results in increased stress on the joints and muscles.

     The goal of MAT is to correct the problem before an injury occurs. An injury is just a “symptom” with a deeper issue. The symptom is not the problem. It is the result of the overstressing of an area of the body, due to muscular imbalances. Conventional therapy will typically treat the symptom. This means that the cause of the injury is not being addressed. The end result is that the athlete does not heal or they go on to experience a more severe injury.

MAT not only helps to prevent injuries, but it can also speedup the rehabilitation process. By balancing the muscular system, MAT provides an improved environment for healing. This allows the athlete to return to participation faster. The end result is improved athletic capabilities. The benefit of MAT is that the changes can be immediate. A professional baseball pitcher increased his throwing velocity by 10 miles per hour immediately following an MAT session. Professional Golfers have increased driving distance substantially because there bodies can not get in the proper position.

 This was due to improved mechanics combined with pain free motion.


Charleene O’Connor            

Posted by: charleenesfitness | October 25, 2009

Truthful Ionizer reviews

Check this out and then contact me to purchase the one that is the best Kangen

Posted by: charleenesfitness | October 23, 2009

The Aging Athlete

The Aging Athlete By Greg Roskopf

With Proper Training, We Can Slow Down Father Time with MAT

As we look at our Colorado Sports Hall of Fame inductees from the outside, we see all of the successes that these athletes experienced in their careers. They became successful in their sport by optimizing their personal athletic performance to a level that is extremely difficult for others to attain. They are truly the best of the best. What we don’t see from the outside, however, is the commitment that it took for these athletes to achieve the elite status that they’ve achieved. The time and energy spent on training and rehabilitation in an attempt to keep their bodies performing at optimal levels is the most difficult task any athlete faces.

      Injuries could have ended any of their careers prematurely, taking away their chances to reach the elite status that they ultimately achieved. Typically, it is an injury or series of injuries that ends an athlete’s career. Aging athletes, such as Shannon Sharpe, a future Hall of Famer, spend countless hours in their off season training movement patterns to reduce their likelihood of injury from overstress.

This type of training is essential to keeping their bodies performing at peak athletic levels John Elway, a newly inducted Pro Football Hall of Fame athlete, retired after earning the MVP honor in his last Super Bowl. He was able to play 16 years before retiring. In his retirement speech, he stated that his body could no longer handle the physical requirements that come with the game.

 Terrell Davis, another potential Hall of Fame athlete, was forced to retire prematurely due to a series of injuries that led to the degeneration of his knee. Who knows what he might have achieved had he remained healthy? The body breaking down; it’s what every athlete fears. Especially, since an injury or series of injuries is typically what forces an athlete to have to retire. We blame it on age. The body just can’t do the things that it used to be able to do.

            Muscle Activation Techniques (MAT) believes that this “aging process” does not have to be a fact of life. The body is a complex piece of machinery and if it is properly prepared, it will continue to function at high levels. It is when the body is not properly prepared, that it begins to break down. A MAT Specialist and Personal Trainer can work together to create programs which keep the body functioning at optimal levels and, most important, increase flexibility and pain free.

 Many people are forced to alter their exercise or are even forced to stop exercising because of pain. This is the same reason noted for athletes having to retire prematurely. The question usually asked but never answered is, “What causes the pain”?

Typically the pain we experience as we age is due to an accumulation of stresses being placed on the body that the muscles and joints can no longer handle. When the muscles and joints become overstressed, the result is pain. Muscles control body movement. If the muscles are imbalanced, they can’t function properly, the body gets out of alignment and it can no longer perform the way that it should. These imbalances begin affecting other parts of the body, starting that person on a downward spiral.

Muscle Activation Techniques can stop this downward spiral and even reverse the process by balancing the muscular system. MAT is a technique designed to correct body alignment so that the body can function more efficiently and pain free. By correcting the muscular imbalances, the MAT treatments improve structural alignment, which, in turn, will reduce the stress on joints and tissues. Combining the MAT treatment with Personal Training, focusing on keeping the body stable and in balance through proper movement training, is a key to keeping aging athletes at the top of their game.


Charleene O’Connor           

Posted by: charleenesfitness | October 23, 2009

Cardio workout and Egoscue

By: Beth Begelman
Pilates workout (or Egoscue) (added by charleene) with the X-iser Machine™

Wouldn’t you like to have the ability to add cardiovascular work to your Pilates classes or Egoscue Workout (added by Charleene) without foregoing the Pilates or Egoscue(added by Charleene) workout? Here is a way to add cardio work while complementing the Pilates workout in addition to helping clients feel better, increase their endurance, burn more fat and save time? The X-iser Machine™ is a stepping device used for an exercise protocol called Sprint Interval Training (SIT). This method of exercise can help you and your clients accomplish all of the benefits listed above and more!

X-iser Machine™, offered through Corrective Wellness, is a stepper that can be used to build both upper and lower body strength and endurance while saving you valuable time. The machine was used in a study conducted in part by Dr. Mark Smith, Ph.D. The study evaluated the effectiveness of Sprint Interval Training (High Intensity Interval “burst” training) versus Low- to Moderate-Intensity Continuous Training (LMICT). The results of the study found that Sprint Interval Training is more effective at increasing cardiovascular health, reducing fat and increasing sports performance. The greatest advantage however is that the time investment to achieve these benefits is significantly lower than the prescribed 30-40 minutes, 3-4 times per week of cardiovascular exercise that we’ve heard about for so many years.

One of the most common excuses given about why people do not do cardiovascular work is the time investment. It has been drummed into us that in order to obtain and then maintain cardiovascular fitness, we must exercise for 30-40 minutes, 3-4 times per week at a level of 65% – 85% of maximum heart rate. That’s a minimum total weekly time commitment of 90 minutes. In his studies and research, Dr. Smith has found that the time investment for burst training is a whopping 12 minutes of cardio per week! Can you imagine? Only 12 minutes per week, that’s incredible. Who doesn’t have 12 minutes per week to invest in their cardiovascular health especially when it is incorporated into a Pilates routine? Or Egoscue? (added by Charleene O’Connor)

Here is the breakdown of the 12 minutes per week. The intervals are performed on three different days. Each interval session consists of cardio blasts that can be 20, 30 or 60 seconds in duration. There are four segments of blasts, each of which have alternating periods of work and rest. It would look like this:

  • 20 second Burst (stepping as quickly as you can for the entire time)
  • 20 second rest
  • 20 second Burst
  • 20 second rest
  • 20 second Burst
  • 1 min, 40 seconds total of which 1 minute is cardio

You would then wait a minimum of 4 minutes between each cycle (during which time your clients can be doing their Pilates or Egoscue (added by Charleene O’Connor) and repeat the cycle 4 times for a total of 4 minutes of cardio. If you choose to do the 30 or 60 second burst then the rest cycle would be of the same time duration as the burst; still waiting a minimum of 4 minutes between each cycle and repeating the cycle 4 times.

Using the X-iser Machine™ will complement the Pilates or Egoscue (added by Charleene O’Connor) work you are doing with your clients because proper form in the stepping requires core engagement, breath control, balance and focus. Your clients will love you for helping them achieve the benefits of cardiovascular fitness while still seeing the benefits of their Pilates or Egoscue (added by Charleene O’Connor) routines.

With a price tag around the $400 mark, the X-iser is a great piece of equipment to have particularly in studios which have limited space available for treadmills or elliptical machines. The X-iser folds up easily and can be stored under a Reformer or Cadillac or even under an office desk. Weighing only 14 lbs. it is portable too. Get your clients moving towards total fitness, the X-iser is an excellent tool to help you get them there.  For more information or to purchase the X-iser Machine™ visit the X-iser website today.

Dr. Smith’s full research article is available from his website as a PDF download at Corrective Wellness

Posted by: charleenesfitness | October 22, 2009

Bad Backs Run in my Family

Bad Backs Run In My Family Posted by: Tim George | September 29, 2009 

According to WebMD, back pain affects nearly 80% of Americans at some time in their lives.  In fact it is probably a safe assumption that you or someone you know is suffering with back pain right now.  So what is at the core of this modern epidemic?  What is the true underlying cause of back pain?

Most experts would agree that back pain is caused by age, injury from a sport or activity, or even family history.  Yet if it is age then why isn’t the entire back hurting, it’s all the same age right?  Why don’t all people age 50 or older have back pain?  If it’s due to a non-contact injury from a sport or activity then wouldn’t all participants in that sport or activity have back pain?  As for genetics predisposing you to a bad back.  I agree that many of our personality traits, talents, disposition, and physical and emotional traits are passed down from our parents.  However in my opinion I feel that back pain is not something that is genetic.  I believe that our environment, activity level, and personal choices have more to do with predisposing us to back pain than blaming it on genetics.

Below is an excerpt from the book Health Through Motion by Pete Egoscue.

“…. Necessity is the mother of invention.  Well, the human body was invented by necessity.  Primitive man either moved or perished.  The design of the body was “invented” to satisfy that requirement.  Today, the design is unaltered: we are not moving a body that was intended for movement, and which depends on that movement for its continued operation and maintenance.  The body knows this and tells us the facts of life.  How?  The most dramatic way is with pain.” (Health Through Motion, p 10)

The human spine is not fragile and it is not weak.  The cause of back pain is not due to age, overuse, or because Dad had a bad back, and it is not something that just happens.  The leading CAUSE of back pain, is poor POSTURE.  Pain is a signal and when you have back pain your body is trying to tell you something is happening that should not be happening.  To better understand let’s take a closer look at the human spine.

The spine consists of 24 vertebrae, and when standing it helps to support the entire weight of our trunk, arms, and head.  In between each of these vertebrae are some cushions, that help to absorb the weight, known as inter-vertebral disks.  These disks consist of a tough outer layer, the annulus fibrosus, and a liquid center called the nucleus pulposus.  When weight is placed on the disks the annulus fibrosus supports the nucleus pulposus in compressing and distributing the pressure.  The nucleus is mostly water, some of which is squeezed out during the course of the day.  This emphasizes the importance of staying hydrated to keep the disks healthy and strong.

As seen in the image the spine has a natural S-curve.  This curvature allows for a wide array of movement, support, and protection for our body.  The S-curve is developed and maintained by the muscles of the trunk and pelvis.  The more we move the stronger and more agile our spine and body becomes, the less we move the weaker it becomes and more susceptible to injuries.  When the S-curve of the spine is altered it puts a lot of stress on the structures of the spine and ultimately the body will let you know by sending the pain signal.

Below is the design or “blueprint” of the human body.  Just like the S-curve of the spine, the body’s design is developed and maintained by muscles.  When our body deviates from this design from lack of motion, past injuries that cause our body to compensate, etc. it puts stress on the body and to let us know that something is wrong our body sends the signal of pain.


Now take a look at the photos below.  What do you see?  Do you think the S-curve of the spine has been affected?   How do they differ from the “blueprint” of the human body?  Is it possible that their posture could be causing the back pain?

Our posture is a snapshot of the world we live in, and today’s modern world does not require us to move enough to keep our posture healthy and balanced.  Remember muscles move your bones, so  a lack of adequate motion will certainly affect the muscular balance needed to keep your posture and body in alignment and pain free.

So how do you know if your posture is causing your back pain or predisposing you to possibly developing some back pain down the road.  Here are some quick self-assessment questions to ask:

  1. Do your shoes wear unevenly?  With uneven shoe wear it’s a safe assumption your hips are functioning unevenly as well.  Your spine is designed to sit on a balanced pelvis and sacrum, however if the hips are not working evenly the spine is going to be compromised with every step you take.
  2. Do you your feet turn out when you stand or walk?  Does one foot turn out more than the other?  Your feet were designed to point straight ahead, if one or both feet turn out that is a sign of poor hip function which again can compromise the spine.
  3. Are your low back or hip muscles tender to the touch?  Remember that imbalance=pain.
  4. If you sit on the edge of a chair with your legs propped up on the edge of another chair and you flex your feet back toward you, can you straighten your legs?  If you can’t straighten your legs, it’s indicative of tightness up the posterior portion of your legs, hips, and back.  Instead of merely working on your flexibility, why not ask why they are tight in the first place, and then fix that.
  5. Can you interlace your fingers behind your head and pull your elbows back without restrictions in your shoulders?  If not, your upper back and shoulders have become very immobile and will affect the S-Curve of the spine.

The best way to keep back pain away or to get rid of it for good is to address the postural dysfunction that is causing the pain.  That starts first by taking the responsibility for your pain, and doing what is necessary to get yourself out of pain. Click on the link below for some exercises to get you going, if you have questions just ask.  Let’s get started.

Back Pain E-Cises

Posted by: charleenesfitness | October 21, 2009

Want to live a pain free lifestyle?

Check out my website and new article posted weekly

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