Hello, welcome back. Tip number four on daily lifestyle tips to have a healthier back. In tip number two, we shared how to get in and out of a chair more safely by using the strength of our legs. I also shared two examples of clients who get in and out of the car that was putting a lot of strain on the lower back and I'm going to show you how to get in and out of the car more safely. Because most of us do that in a day. And my other clients who's a radiologist who is experiencing that pinching in his shoulder and his neck, and by correcting his posture, assisted also in releasing that pain and discomfort and the radiation of pain into his fingers.

Another lady that has saw me years ago actually came to see me because she had a lot of neck pain and discomfort in her jaw. And the story goes when she came into the gym and she was riding this stationary bike, I happen to notice how she was gripping the handlebars of the stationary bicycle. And it kind of gave me a flash and a clue. And I said, Can you show me how you hold your steering wheel when you're driving? And she kind of looked at me and she placed her hands imaginary steering wheel, and she showed me and her hands were really high, the shoulders were hiked up, and I could even see how her neck and her jaw were tense. And I said, How many hours do you spend in your car in a day.

So just being more aware of the day to day movement patterns that we repeat many times throughout the day can create this discomfort and pain. So by being more aware of what we do on a daily basis, from getting in and out of our car, how we hold our steering wheel, how we have our hand on our might our mouse at the computer screen, or washing the dishes, or repeatedly working some people on an assembly line. There's movements that they do. So what can we do and this is where our program The long program of men my bat gives you exercises to correct these patterns in your body to help you be more mobile and more stable. So we're going to take a peek now at how to stand at your kitchen counter while you're cutting vegetables or doing the dishes and how to get in and out of your car and sit safely so that you keep your back in check.

In the first example of getting into the car, I step one foot in, sit down heavily and then pull my second leg in. This creates compression on the spine as I sit heavily and twisting. The second example I sit my hips in first and then pivot as I pull both feet in at the same time. There's less of a heavy positioning as I'm sitting into the car and less twisting. We have a lot of friends and clients who are actually reps on the road who get in and out of their car several times in a day. If we're getting in and out out of the car many times and twisting or compressing the spine especially if there's an underlying issue with the lower back, then this can create more wear and tear on the lower back the joints, the tissues, the discs, which can also lead towards an injury because of the compensations and because of the repetitive movement strain