Fall Newsletter- 2013

Fall Newsletter- 2013 Autumn is definitely in the air, the days are getting shorter, the temperature is cooler and the kids are back to school!  This editions newsletter welcomes a new face at the clinic, Part 2 on Postural Dysfunction, info on Yoga Teachers training and some delicious recipes from the summer along with some great autumn ones too!  Kindly note that I will be away from Sept. 26th to Oct. 18th.

This fall we have a new receptionist behind the desk.  Melissa Ieraci has been a welcomed addition to the clinic.  Aishah will also continue helping out on Wednesday evenings.

Postural Dysfunction- Part 2
Ergonomics and Homecare Considerations for Forward Head Posture

As previously discussed in the last edition, Forward Head Posture (FHP) is one of the most commonly seen postural dysfunctions.  This is becoming increasingly more prevalent as more and more people are spending extensive hours in front of a computer.  Resulting in persistent neck pain, headaches and migraines with numerous compensatory patterns that develop throughout the body.

Prevention of FHP can be accomplished easily with minor ergonomic adjustments in the work station and some simple postural awareness exercises.  Try these simple steps:

Looking at the work station, ensure the computer monitor is at eye level and placed at a reasonable distance in front of you.  Eye fatigue causes one to draw the head closer to the screen to adequately see, thus straining the neck forward.  Help reduce eye strain by taking frequent breaks throughout the day to break up the amount of continuous time spent in front of your monitor.

To encourage neutral spinal alignment stand with your back against a wall.  Next align your feet, buttocks, shoulders and back of head to also contact the wall.  Hold for 1 minute and repeat throughout the day to remind your body where a neutral position is.

Additionally, while sitting at your desk, think of a string being pulled from the top of your head to gently lengthen your neck. Followed by a slight chin tuck, this also assists in properly aligning the cervical joints in the neck.

Rounded shoulders are often present as a compensatory pattern and leads to chronic upper back and shoulder pain and even compromised respiration.  The easiest method to combat rounded shoulders is achieved by stretching out pectoral muscles.  When standing in a doorway with arms outstretched gently lean forward until a stretch is felt.

Lastly, regular massage helps to balance muscle tone in in the neck and shoulders.  This is accomplished by lengthening shortened muscles to reduce strain on joints and improve circulation.

Stay tuned for part three: understanding scoliosis

Office Ergonomics

 

 

 

 

 

 

Have you ever thought of teaching Yoga? Or perhaps want to advance your own yoga practice?  Bliss Yoga Studios in the Kingsway is offering Yoga Teachers Training starting in October.  To find out more contact http://blissyogastudio.net/blog/bliss-yoga-teacher-training/  You’ll find me teaching the anatomy curriculum!

The summer has been a busy one in the kitchen.  Here’s a few of the most recent recipes from the Nutrition Corner.

Quinoa Salad

Fish Tacos with Avacado Aioli

Black Bean Spread 

Banana French Toast with Peach Compote

 

 

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