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About The nugget. (Sisters, Or.) 1994-current | View Entire Issue (Oct. 12, 2016)
14 Wednesday, October 12, 2016 The Nugget Newspaper, Sisters, Oregon Keeping your body functioning well: It’s all about posture system. Kirchoff continues: “Postural awareness is some- thing that requires ongoing practice and mindfulness.” Often, the positions of daily living require a person to be in a forward-leaning position — the shoulders rounded for- ward, head held looking down, waist slightly bent. This posi- tion is used to read, type, cook, or to perform anything with delicate hand movement (see related story, page 15). Prob- lems come from holding this position long-term. The head, which is bal- anced on the small discs of the cervical spine, tilts its axis forward placing much of it’s weight off-axis. Kirchoff says: “A head held in a forward po- sition, increases its impact on the spine with 60 pounds of pressure.” This causes a chain reaction down to the thoracic or mid-back. The added ten- sion here causes muscles to be held in tension. This position will lock up your mobility. Moving down the chain, the lower back muscles are com- pensating, and thus become overworked. Most of us spend a lot of time in a seated position. With the front of the hips bent, and By Andrew Loscutoff Correspondent Most people understand that good posture is critical to their health and well-being, but many don’t know the why or how to improve posture. One’s posture is a system of integrated joints, muscles, and fascia all working in relation to each other. This relation- ship determines many prob- lems people face as imper- fections manifest themselves over time into discomfort, pain, and, sometimes, injury. When working on posture, be mindful of the interconnect- ed system, and this relation- ship. It is a give-and-take that often provides relief, allows more efficient movement, and reduces the risks of injury. Matt Kirchoff, DPT of Therapeutic Associates says, “I always tell my patients that the end goal of postural ex- ercises is to promote a bet- ter awareness of when your body is adopting poor posture that may eventually lead to the onset of pain.” Posture is an effect of the conditions of daily living po- sitions and has a tremendous effect on our musculoskeletal You Yoga that fi ts supportive community 18 classes a week Variety of styles from beginner to experienced to fi t ANYBODY special workshops meditation, qigong, yoga, more 200-hour Yoga Teacher Training (Yoga Alliance Approved) Starts December 164 N. Elm St., Sisters 541.390.5678 | www.lifeloveyoga.com the pelvis rolled under the weight of the body, this cre- ates shortened hip muscles and de-activated glutes (the muscles of the butt). Without proper function, these muscles relinquish their responsibility, and the lower back once again is put in a quandary. Back- pain can ensue. Their intuition tells you to stretch or relieve the area that is causing the pain. This approach may not be the proper way to address the issue. Stretching a mus- cle which has been held in a lengthened, tense position for a long time only exacerbates potential problems. Correcting the cause, rather than treating the symptom, should be the di- rection of relief. Activating the muscles which are forced to be held in a lengthened tense position can provide the proper treat- ment. To work on the upper body, start with a chest stretch in a doorway or against a cor- ner. Stretch the underarm mus- cles by placing the hands on a table and bending forward. The hips can be worked with a prone press up stretch. This starts with a person face-down, with elbows and forearms un- derneath the chest. Press the arms into the floor and raise the chest up. This places the hips in an extended position. Hold the stretch for 30 sec- onds and repeat three times. Also, an extended lunge will promote range-of-motion in the front hip area. Activating the muscles which counteract these posi- tions will be important. For the upper body try shoulder- blade squeezes. With arms up and bent at 90 degrees pull the scapula back as if the chest is being puffed out. Hold the end position for a count, then relax. Repeat this 20 times. For the hips, try a supine hip extension. Lay face up, place the feet on the floor with a bent leg. Next, push the hips up and off the floor as high as possible. A contraction will be felt on the back of the thigh and in the buttock. Repeat for three sets of 10 with a brief hold at the highest position. Last, a core plank can also be very effective in work- ing the posterior core mus- cles which support one’s back. Start with elbows on the ground, and toes on the floor, lift the body, keep- A lunge. ing the core tight and alignment from ankle to shoulder. Keep awareness on the shoulders stability, the low back being flat and whether or not there is sagging or round- ing anywhere. Hold for 10 seconds and repeat 10 times. A few minutes of prac- tice can help counteract the effect of time spent in a less- than-ideal position. However, someone who has been in this position for a very long time without doing anything about it will require more work. A qualified professional, such as one of the many therapists in the community or an exercise professional can provide the proper guidelines for individ- ual needs. PHOTO PROVIDED Life. Love. Yoga. Life. Love. Yoga. believes that yoga is for every- body, and they offer a wide variety of styles suitable for everybody from the experienced practitioner to the beginner — for anybody. The commitment to a range of approaches is also reflected in their 200-hour Yoga Alliance- approved yoga teacher training program, which is taking registrations now. With a focus on multidis- ciplinary instruction and a variety of guest instruc- tors, the program lets you find your own voice and really explore the wide world of yoga. The program is not just for teachers — it will help anyone deepen their practice. Life. Love. Yoga. is bringing the renowned Ravi Ravindra to Sisters January 30-February 2, for a special three-day workshop entitled “Cultivate Curiosity — The Yoga of Daily Life.” The work- shop offers a combination of asana, meditation, dharma talks and conversations to help dive deeper into the subtle realm to live a life of practice and intention. To register for programs, visit www.lifeloveyoga. com. Respire Massage S f &N Safe Nurturing t i Massage & Spiritual Healing NEW CLIENT SPECIAL 10% OFF M Kenzie Lighty-Wilcox • 541-610-4665 c In the Sisters Art Works Buildi ng 204 West Adams Ave. Suite 103-A Respire is to breathe — to inhale and exhale to maintain life. Massage therapy with McKenzie Lighty-Wilcox lets you relax and breathe deeply again. Whether you seek simple relaxation and restoration, or need clinical massage, McKenzie is committed to meet- ing your needs, with a variety of modalities from Swedish massage to deep-tissue work to Thai mas- sage that includes manipulation and stretching. She also likes to work with the front of the body, which often goes neglected, in order to release the back. She provides a safe, beautiful and nurturing environment in her space at Sisters Art Works, a space that reflects her approach to her work. “I just love to connect and communicate with people,” she says. “It’s a passion, I guess.” Respire is offering a discount to new clients. Visit McKenzie and find yourself restored, healed — and breathing deep of the Sisters Country air.
