• To improve low back posture: practice pelvic tilts while lying on your back. To get the feel for a pelvic tilt, draw your navel in while attempting to barely lift your bottom off the floor and hold 5 seconds. Make sure you are not holding your breath with this. Repeat 10 times. You can also do these while seated, once you get the hang of them. • Remember anything that works your core abdominal or back muscles such as plank holds or superman opposite arm and leg lifts will help stabilize the spine as well. Avoid traditional situps as they will reinforce a rounded spine. Stretches Stretching can also provide benefits in posture improvement. Jansen explained that a pectoral stretch while standing in a doorway with arms overhead and hands on a door frame can help and even various hamstring stretches can aid in good posture. Adamson elaborated on additional stretches, suggesting the following: • Stand with your back against the wall and make a snow angel on the wall with your arms, keeping your body against the wall. You should feel the stretch in your middle back as you repeat this 10 times. • Gently pull your chin in toward your spine and grab the top back of your head with one hand. Gently pull forward with your hand. Hold 30 seconds. Repeat 2-3 times. • Gently pull your head to one side and hold 30 seconds. Then repeat on the other side. Benefits and Consequences Bad posture has many consequences. As Jansen explained, bad posture can lead to headaches, neck, shoulder and back aches and pains, tight and stiff joints, joint loss of range of motion and increase of injury. “Poor posture results in your muscles working harder to simply hold you up,” explained Adamson. She explained that many neck and back problems result because our muscles, joints and ligaments take on so much additional strain. Surprising to me, she explained that poor posture shifts your center of gravity so it can also create poor balance and even falls, which can lead to more serious issues. And I thought I just bumped into things because I was a klutz. “Having good posture can make you look younger,” Huber stated. “Posture aids in breathing easier, and helps you to feel better while your body is able to get the necessary oxygen and circulation for optimal health. Good posture also aids in avoidance of muscle strain, injury, fatigue and pain,” she continued. Contributory Factors They all agreed that getting older can aid in declining posture, not because of age but rather because of loss of strength and muscle mass, weight gain and body changes. People at sedentary jobs such as those sitting at a desk all day generally have worse posture. “The body is not meant for sitting still for long periods of time,” stated Jansen, stressing the importance of getting up to move around frequently. vPOSTURE continued on page 14 Get In. Get Out. Get Better. Healthcare for Newborn thru Adult •Illness & Injury •Vaccines •Preventative Care •Sports & School Physicals •Women’s Health From routine preventative care to minor emergencies and chronic health conditions like asthma or diabetes, our dedicated health care professionals are here to assure you receive the very best care and advice every time you walk through the door. Jeffrey Johnson, MD Jenny Horstman, CNP Monday-Friday 9am-5pm, Saturday Clinic 9am-Noon Call 605.260.2100 Lewis & Clark Medical Plaza, 2525 Fox Run Parkway, Suite 200, Yankton www.lewisandclarkspecialty.com Physician Owned Peter Murray, PA-C HERVOICEvMAY/JUNE 2016v13