Posture is critical to have healthy back and spine. Here we're going to review the key postures we use every day and how we can help rebalance and strengthen the lumbar region by correcting our postures. Let's start with standing posture. Problem most people have is called retro version. This is when the middle and lower back around into the pelvis and the pelvis is tucked in underneath. This results in slumping forward or leaning backward retro version stresses and strains the muscles in the lumbar region.

That version also stresses the hamstrings and glutes as they tense up to support the tuck pelvis. Virginia's Australian rendered version with a rounded back and forward slump. See how this brings a wave forward and stresses the muscles of the back and pelvic region. Now see how easy this can be altered just by bringing the shoulders backward and the button pelvis back aligning underneath the shoulders with a gentle curve in the lumbar region. This is called anti version where there is a gentle Archer curved spine and pelvic region for shoulders and now align with your pelvis and your upper back balances occur. We can see how the legs can now naturally support pelvic girdle.

The head should also align with the line and the pelvis and the legs. With the chin line level with the ground. We can now test and adjust for correcting posture by laying the outside of one hand onto the lumbar region with the inside of the other hand lightly pressing the abdominals, meaning the shoulders back as we feel the lumbar curve on the back. The abdominal muscles should engage and slightly tighten and when the arms dropped to the sides, the shoulders should remain comfortably aligned with the pelvis and hips. The position can be retested to make sure the pelvis is positioned correctly. Bringing the shoulders back too far can result in additional strain on the muscles but this can be remedied by looking forward and letting the arms hang comfortably.

The cool thing about standing With the correct postures and balances improved, this allows greater flexibility more ability to walk and stand on uneven surfaces. standing with the correct posture also move along gates to spine and repositions all the muscles around the pelvis to better support the sacrum vertebra in this sitting comes with some of the same issues. Sitting without maintaining the natural antibiotic curve of the spine stresses and strains directors just miss the piriformis and all the sacred ligaments. This can create muscle spasms, sitting needlessly in a chair also stresses the number of muscles and ligaments further. Here Virginia demonstrates poor sitting posture with the back, retro verted and the shoulders forward the head forward. This puts a lot of stress and strain on those lumbar muscles.

It can be corrected quite easily by bringing the shoulders back, bringing the head up And creating that anti verted gentle curve in lower spine position can be readjusted by bringing the arms back behind the spine creating that gentle curve. Virginia's establishing that for her she can maintain the right position and then she will lacks the back. The anti liberal curve is not found through stress or strain, but by finding one's sitting center. Here Virginia demonstrates how to find that anti level curve while sitting in a chair. Here the upper back is rested against the top of the chair and the curve is established by bringing the shoulders back and relaxing the spine Let's see how this translates to computer workstation with the lower back establishing the unconverted angle. The legs are at a 90 degree angle from the hips and the feet are flat on the ground.

But a better ergonomic posture would be to lean back to a 130 degree angle, which allows the anti gritted position to stay intact while relaxing the upper back muscles. Let's look more closely at these techniques while sitting on a bench. Here's some poor posture made worse by crossing the legs, slumping the shoulder and bringing the head forward. This complete incredible stress and strain on the lumbar region in the pelvis and when the body is twisted. This can create spasms and cramping along the middle and lower back muscles. It can be corrected quite easily by bringing the shoulders back sitting correctly Seat bones brought towards the back of the chair in the anti lever position established with the gentle curve in the lower spine.

See how the sit positions established the hands on the back and the abdominal the abdominals should be slightly engaged of the back muscles should be loose with the gentle curve established. Here's that position to sit bones towards the back of the chair. testing for the curve once the curve is established, leaning forward or adjusting and moving around for circulation can be more easily accomplished. Every once in a while that curve can be tested. changing positions can be quite easy once that curve is established, maintain. You can see here how the curve is tested and retested, shoulders are brought back.

Once the curve is established, the hands can move around the body. Legs can be crossed. Arms can be brought towards the knees. Testing the curve every so often. For walking posture can produce a myriad of tense muscles and ligaments depending upon the gait and walking style. Here will illustrate a simple and natural walking technique that'll take pressure off the lower spine and distributed in a balanced manner.

Here we're illustrating numerous walking gates, most of which translate the impact upon the pelvic girdle and lumbar region. Notice that these walkers have various degrees of risk aversion and weak arm motion. This causes an uncomfortable lean forward putting pressure on the muscles of the lumbar region. Now Virginia is illustrating a poor walking gait. For arms barely move, her chin is down or shoulders are hunched over and she's leaned forward over her pelvis. See how the forward lean produces more hunching and lean.

This is typical among poor walking gates. Now see how three simple adjustments change your entire gait walking style, she draws back, her shoulders raises search and begins to swing her arms. This natural length answers dry and spreads the impact of her foot landing evenly throughout her body. Notice how our knees bend into the strike and our heels strike the ground first. See how easy it is to correct for walking gait. Here's the walking technique on concrete.

Heel strike the ground first with relaxed arms swinging for two Lincoln's try to change that. Shoulders are brought back, leaving the lumbar region and we've all seen crazy running style. leaning too far forward and backward is the most common issue because this translates food impact lumbar region and pelvis. A lack of generous arm swing further focuses the impact of the lower back. Now we see Virginia just in her stride gait and arm swing to spread the impact around by bringing the knees upward during the stride is critical. A foot landing on the outside of the foot with a heel to instep to toe motion creates the least amount of impact on the spine.

That's watch your stride and gain in slow sequence to steer you to run into me. This also helps to avoid injuries such as plantar fasciitis. Inflammation towards the You at the bottom of the feet, Achilles tendinitis and plantar muscle inflammation. Notice her arms are comfortably bent, and during your stride the forms are parallel to the ground. Here's another demonstration this time on concrete. Again, we see the same technique of keeping the arms bent at a 90 degree angle and close to perpendicular with the ground during the strike.

Again, the knees are brought up with a comfortable amount of lean forward. Put strike is the same. Here in step two lifting correctly major issue for low back pain. Let's go over some techniques here. Notice the bend with the knees. Here we're illustrating just how far your hands over the knees.

Period is again bending into the knees. facing down with the band needs to be comfortable, not too far of a band. See how the spine is cantilevered kept straight brought forward. Students again the correct lifts should be able to be repeated multiple times. We didn't demonstrate picking up a box wrong but hearing demonstrate how not to write or deal with a box on the ground and here's the correct way. Notice the straightness of the back, and how the buttocks are pushed back and the knees event, not too much.

But just enough to allow the arms to reach down and grab what needs to be written on or, or dealt with on the ground. This position gives us considerable flexibility as we can move around the object on the ground, as well as provide different tools and resources to the project. Virginia's now demonstrating the crouch, which is critical for balance. Here's the forward crouch is very helpful in sporting events or situations where we don't have a chair to sit on. This position can support Bodhi for quite some time leaving positive critical because over the duration of a night's sleep around sleeping positions can produce muscle spasms and tension lasting throughout the next day. Here we see how pillows placed under the knees, change the center of gravity and take the weight off of the lumbar region.

This gives our overworked lumbar and pelvic muscles and ligaments and needed break during the night. If you're a side sleeper than putting a pillow between the knees will widen the pelvis in caustics, allowing the surrounding muscles and ligaments to relax. Trying to sleep on an airplane can cause muscle tension, cramping and other lumbar issues, especially if the head becomes tilted to the side while sleeping. Best way to sleep on a plane is to lean forward and rest the head against the hands on the tray table in front. This will stretch out the thoracic and cervical regions keep the spine straight and also provide a little bit of stretching it st Be careful not to turn head sideways might even have a decent nap and be relaxed when you arrive at your destination in a relaxed lumbar region offers us the opportunity for a great workout next day