Defying the Pains of Gravity: Using Proper Posture Technique

Copyright © 2012 by Jeff LaBianco, DPT, CSCS.

All rights reserved. No part of this book may be used or reproduced by any means, graphic, electronic, or mechanical, including photocopying, recording, taping or by any information storage retrieval system without the written permission of the publisher except in the case of brief quotations embodied in critical articles and reviews.

The information, ideas, and suggestions in this book are not intended as a substitute for professional medical advice. Before following any suggestions contained in this book, you should consult your personal physician. Neither the author nor the publisher shall be liable or responsible for any loss or damage allegedly arising as a consequence of your use or application of any information or suggestions in this book.

iUniverse books may be ordered through booksellers or by contacting:

iUniverse

1663 Liberty Drive

Bloomington, IN 47403

www.iuniverse.com

1-800-Authors (1-800-288-4677)

Because of the dynamic nature of the Internet, any web addresses or links contained in this book may have changed since publication and may no longer be valid. The views expressed in this work are solely those of the author and do not necessarily reflect the views of the publisher, and the publisher hereby disclaims any responsibility for them.

Any people depicted in stock imagery provided by Thinkstock are models, and such images are being used for illustrative purposes only.

Certain stock imagery © Thinkstock.

ISBN: 978-1-4759-5713-6 (sc)

ISBN: 978-1-4759-5715-0 (hc)

ISBN: 978-1-4759-5714-3 (ebk)

Library of Congress Control Number: 2012919643

iUniverse rev. date: 10/26/2012

Contents            

Preface

Acknowledgments

Introduction: The Three Causes of Discomfort

Section I 

Chapter One: The Essence of Proper Posture

The Key Players in Joint Protection

Understanding Arthritis

The Cumulative Injury Cycle

The Upper and Lower Extremity of the Body

The Spinal Column

The Importance of the Thoracic Spine

Common Symptoms Associated with Poor Posture

The Postural Control System

Chapter Two: Proper Sitting and the Ergonomically Correct Work Station

Guidelines for Proper Sitting Technique

Four Common Postural Deficits

Exercise Prescription Plan for Sitting Postural Deficits

Postural Maintenance

We Are Three Dimensional

The Ergonomically Correct Workstation

The Dreaded Commute

Chapter Three: Proper Standing Technique and Lying Postures

Guidelines for Proper Standing Technique

Three Common Poor Postures

Commonalities between Standing Postures

Correcting Standing Postural Dysfunctions through Stretching and Strengthening

Standing Self-Correct Technique

Three Common Sleeping Postures

The Importance of Sleep

Chapter Four: Dynamic Movements: Walking, Bending, and Lifting

Guidelines to Proper Walking Technique

The Foot and Walking Posture

How Our Bodies Absorb Shock during Ambulation

Common Problem Areas

Proper Bending and Lifting

The Benefit of a Proper Squat

Chapter Five: The Importance of Proper Footwear

Shoe Design

Proper Shoe Fit

Determining When to Buy a New Shoe

Chapter Six: Muscle Matters: Stretching and Strengthening

Four Main Stretches

The Three Muscle Actions

Tight Muscle versus Strong Muscle

When Acute Pain Strikes

Gauging Your Discomfort During Exercise

Section II 

Chapter Seven: Two-Step Stretch and Strengthening Protocols

First-Step protocol

Second-Step protocol

Five-Minute Dynamic Stretching Protocol

Ten-Minute Static Stretching Protocol

Ten-Minute Strengthening Protocol

Ten-Minute Core Strengthening Protocol

Ten-Minute Dynamic Structural Strengthening Protocol

Chapter Eight: When to Seek Professional Help

References

Preface

I wrote this book in order to provide the general public with a simple-to-understand guide on how to prevent and decrease joint pain through proper posture. I began writing this book about one year after practicing as a physical therapist. Many of my patients appreciate and understand the importance of proper posture as I explain it to them during their therapy sessions. They have asked me where they can find resources that illustrate these same concepts in an easy-to-understand manner. As I thought about it I could not give them any specific references. The books that I could cite were either too in-depth or too difficult to understand without formal education. So I decided that I would give them my own reference. After working with patients ranging from juveniles to geriatrics and diagnoses ranging from neck strains to strokes, I have detailed the essence of proper posture in this short, clear guide.

This book is divided into two sections. The first section provides the reader with an overview of how the body works as a whole, what causes postural deficits, and how one can effectively correct them. The second section provides specific workout protocols that combine key strength and stretching exercises to help maintain proper posture and flexibility. Though it may be tempting to jump to the exercise protocol section, I invite you to read this book from start to finish so that you can fully appreciate the body and its functioning.

Acknowledgments

I would like to give special thanks to all of my former patients. Without your dedication to improve and your thirst for knowledge about this subject matter, this book would not have been possible.

I would also like to thank my good friend Jasmine Vargas for modeling my book and my father Steve LaBianco for photographing my book. Thanks also go out to my former coworker and physical therapist Andrew Sullivan, my brother and pedorthist Scott LaBianco for critiquing my book, and to my current colleagues for their support.

Lastly, I would like to thank my family. Without your love and support I would not be in the position to write this book.

Introduction

The Three Causes of Discomfort

Have you ever noticed how many different positions we place ourselves in throughout the day? Whether you’re sitting, standing, walking, or running, bending over to pick up an object or standing with arms outstretched while replacing a lightbulb, your body is turned, tied, and twisted in numerous positions. Luckily, each of us is built to withstand most of these daily stressors, but sometimes our bodies are pushed over the limit, leading to injury. There are three main causes of injury:

1.   Repetitive movements

2.   Traumatic movements

3.   Prolonged insufficient positioning

Because we are subjected to daily tasks that drive us to perform movements over and over again, use improper body mechanics that cause pains and strains, and place ourselves in unnatural, damaging positions, we must be aware of these factors and act accordingly. By understanding how an injury is caused, and by simply thinking about the positions we place ourselves in, we have the means to prevent discomfort by changing our daily habits.

Chapter One

The Essence of Proper Posture

Posture. The dreaded P word. Brings back memories doesn’t it? Put your shoulders back, your mother would insist as you slumped in your chair as a child. Stand up straight, your teacher would whisper while you pledged allegiance to the flag. Well, believe it or not, they had a point. Posture is important! Maintaining proper posture helps prevent aches, pains, arthritis, degenerative changes, and even neurological dysfunctions.

The reason why many individuals have so much difficulty keeping themselves in the correct position is related to a simple rule of