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Explaining Digital Disabilities

textDo you spend a lot of time in front of a computer? or phone? or device?  Then “text neck” “cellphone elbow’ or or thumb pain is liking something that you have experienced recently.

A recent article in the National Post (June 14) outlines – Whether typing, swiping or tapping, people are stressing an array of muscles, nerves and tendons. Movements that might seem minor can wreak havoc when done repeatedly with force, experts say, and such usage is likely to increase, especially among youth. By 2015, nearly two-thirds of American adults owned a smartphone, up from 35 percent in 2011, a Pew Research Center report found, and “smartphone ownership is especially high among younger Americans” at 85 percent.  With so many people using devices, the increase in muscle strains on our neck, arms and hands has been on the rise.   Read the full article here

What can be done?

According to this same article – Meanwhile, advice for digital device users: Limit screen time and take breaks. Close your eyes every 20 minutes or look to the distance to avoid vision problems. Gently stretch wrists and necks, and alter postures. Some pointers, however, resemble a ballet lesson: Keep shoulders relaxed and elbows close to your body, and your hands, wrists, forearms and thighs parallel.

Other suggestions – from Dr.Mercola.com

Intermittent movement (also called non-exercise activity) is beneficial for your posture because you avoid sitting hunched over for extended periods of time. As I’ve become increasingly aware of the importance of intermittent movement, I’ve assembled a variety of strategies to help you counter the ill effects of sitting.

My approach incorporates posture correction and core strengthening exercises, Dr. Vernikos’ recommendation to stand up frequently, and a variety of quick exercises you can do throughout the day. In terms of operating electronic devices with proper posture, practice looking down at your device with only your eyes, instead of bending your neck—and try holding your device up higher. If you wear glasses, make sure your prescription is current.

  • Stand up as much as possible. You might want to experiment with a stand-up desk. You certainly don’t need to stand all day long but you are likely far better off standing as your posture and your likelihood of movement tends to improve. If you cannot work standing up, make an effort to interrupt your sitting frequently throughout the day. Strive to get up around 35 times a day, evenly spaced throughout the day.
  • Walk more. Wear a fitness tracker, and set a goal of walking 7,000 to 10,000 steps each day, which is more than five miles. While you could probably walk this distance all at once, it’s best to spread it out evenly throughout the day, as much as your schedule will allow. I tend to walk 12,000-16,000 steps a day and concentrate most of that during my solar noon walk on the beach. Get in the habit of using the stairs and parking farther away from entrances.
  • Take 30- to 60-second exercise breaks. While Dr. Vernikos says that simply standing up and sitting back down may be enough to do the trick, you may want to do more. While you’re up, try adding a variety of different body movements when you stand up throughout the day. I’ve compiled a list of 30 intermittent movement videos to give you some ideas.
  • Foundation Training. I regularly do Foundation exercises developed by Dr. Eric Goodman, which address weakness and imbalance in your posterior chain of muscles. To learn more about this, I suggest listening to my interview with Dr. Goodman.
  • Posture Training. Poor posture is more the norm than the exception in the US. An estimated 80 percent of the US population will experience back pain at some point in their lives, and poor posture is the leading cause. One approach is the Gokhale Method, which helps retrain your body back to its “primal posture” and correcting the habits that may be causing pain.

 

The Dangers of Heat Exhaustion

1018-sunshine-background-clipartWith temperatures soaring for days at a time, heat exhaustion can be a real issue. Dr. Mercola explains that  acccording to the Centers for Disease Control and Prevention (CDC), on average, extreme heat causes 658 deaths in the U.S. each year. This is more than those in tornadoes, hurricanes, floods and lightning combined.1 Sadly, many, if not all, of these deaths are preventable.

Dr. Mercola goes on to say ” Factors that affect your risk for suffering heat stress include your environment, your work and rest schedules, and your nutrition and training schedules.4 You are most prone to suffering heat stress if you are elderly, have high blood pressure or work or exercise in a hot environment.5” 

Mild to Moderate Heat Stress

There are varying degrees of heat stress, starting with heat rash and culminating in heat stroke.8 You may have experienced heat rash or prickly heat in the past. It is caused from heat and humidity and usually disappears quickly once you enter a cooler environment.

Clusters of red pimples or small blisters may appear on your neck, groin, and chest, or under your breasts or your armpits. You may use powders to keep the area dry and reduce the irritation, but ointments and creams may only exacerbate the discomfort.

Heat cramps are involuntary muscle contractions. In heavy working conditions and hot temperatures, your body can lose as much as 2 pints (1 liter) of fluid every hour.9Replacing water is important, but so is replacing minerals and sodium. However, typical sports drinks are not the solution.

Rehydration with coconut water10 supplies your body with minerals, salts and energy without the disadvantages connected to sports drinks, which can contribute to tooth corrosion and high sugar levels spiking your insulin and increasing your potential risk for metabolic syndrome.

Heat syncope (fainting) or dizziness happens more frequently after prolonged periods of standing in one place in the heat.11 Dehydration and lack of acclimatization contribute to the problem. You may have sweaty skin but will have a normal body temperature. Go to a cool area and drink to rehydrate.

Rhabdomyolysis is the medical term to describe a rapid breakdown, destruction and death of muscle tissue. This can happen in times of extreme heat, causing muscle cramps, weakness and exercise intolerance.12

The large amounts of proteins and electrolytes suddenly flooding your body from ruptured muscle cells can damage your kidneys, and trigger seizures and irregular heart rhythms. It is important to stop what you’re doing, drink water, get to a cool place and seek immediate medical attention.

Heat Stroke and Heat Exhaustion Are Different

Heat exhaustion is your body’s response to a loss of large amounts of water and salt.13 Your symptoms may include:14

Headache Nausea Dizziness
Weakness Irritability Thirst
Heavy sweating Elevated body temperature Decreased urine output
Vomiting Diarrhea Clammy or pale skin

Immediate medical care is necessary to prevent the onset of heat stroke. If a clinic or emergency room is not immediately available, call your local emergency response phone number. Take the individual to a cool area, give them water to drink, remove unnecessary clothing and cool them with cold compresses.

Avoid drinking ice cold drinks in favor of cool liquids.15 Take a cool shower or get into a bathtub or swimming pool. Spritz cool water over bare skin, or soak your clothing in cool water. Do not cool yourself or someone else to the point of shivering.

Heat stroke is the most severe form of heat stress, causing dramatic changes in your cells that can potentially lead to death. Symptoms usually include:16

Confusion (altered mental status) Loss of consciousness (coma)
Hot, dry skin or profuse sweating Seizures
Body temperature 104 degrees F (40 degrees C) or higher Death if treatment is delayed

Act Quickly If You Suspect Heat Stroke

Heat stroke is a medical emergency requiring immediate medical treatment. Give the same first aid you would for heat exhaustion while waiting for emergency personnel. Heat stroke causes specific changes in your cells, triggering large scale inflammation in your body that may result in death when left untreated.

When your core temperature rises too high (hyperthermia), it quickly triggers a response as your body tries to correct the temperature elevation.17 Your blood vessels on the surface of your skin dilate in an attempt to cool the blood and body. This results in red (flushed) or blue coloring to the skin.

To shunt more blood to the skin, the body constricts the blood supply to the gut. This reduces blood flow and increases the movement of bodily fluids between the cells, a structure designed to keep fluids and toxins in your gut from leaking into your abdominal cavity, usually a sterile environment.18

The leaking that occurs is not the slow trickle of leaky gut, but rather a sudden onslaught of toxins. In fighting the massive amount of toxins, your body also damages other organs and tissues. According to an article in Scientific American, which quotes a chapter in the textbook, “Wilderness Medicine,” it can be challenging to differentiate between damage from overheating and from the secondary effects of the toxins.19 As explained by Scientific American:

“Proteins in the spleen start ot clump as a direct result of heat; they’re essentially cooked. The blood-brain barrier that normally keeps pathogens out of the brain becomes more permeable, allowing dangerous substances into the brain … and 30 percent of heat stroke survivors experience permanent damage in brain function, according to Wilderness Medicine.”

Treat Heat Stress Early

Heat stress may move quickly from cramps to heat exhaustion and into heat stroke. It is important to be diligent and to evaluate your symptoms and the symptoms of the people around you. Early treatment and immediate help can prevent heat stroke and the resulting damage to organs, tissues and your brain.

If you are working in the heat daily and don’t experience symptoms, it is prudent to weigh yourself nightly. You are flirting with danger if you lose between 1 percent and 1.5 percent of your body weight in a single day.20 For a 170-pound person, 1 percent loss is 1.7 pounds and 1.5 percent is 2.5 pounds. You might not think such small numbers represent grave danger, but they do.

Heat stress may make you feel tired, fatigued and irritable, and may cloud your thinking. This increases the likelihood of performance decay, leading to poor decisions or an increased risk of an accident.

Your goal is to find a balance between the conditions under which you are working or enjoying an athletic pursuit, the amount of rest in cooler environment you get and your fluid intake. Even in perfect balance, you must listen carefully to your body and know the symptoms of heat stress.

Prevent or Lower Your Risk for Heat Stress

Preventing heat-related illness is easier than treating it. Be prepared to prevent heat stress or help those who are experiencing the condition.

Know the Signs and Symptoms

When you know what to look for, you may be able to prevent muscle cramps from accelerating to heat exhaustion or heat stroke.

Monitor Yourself and Your Companions

Be diligent about watching for the signs of heat stress and treat them immediately.

Block a Direct Heat Source

Shield yourself from the sun, open flames in hot weather and light when you are suffering from heat stress. Use the shade as much as possible. You may want to build simple reflective surfaces to fit your windows to deflect sunlight in the summer.21Wrap aluminum foil around cardboard cut to fit your window. Anchor it between window dressing and the window to deflect the sun and reduce the heat absorption in your home. You may want to use this in the rooms you sit in the most.

Use Cooling Fans and Air Conditioners

While you may be able to acclimate to high temperatures outside, it is important to have cooling fans or air conditioning indoors where the air is not moving to aid in sweat evaporation.

Check on Your Friends, Family and Acquaintances

During a heat wave, check on people you know who live alone, don’t have air conditioning or suffer from a medical condition which increases the potential for heat-related illness. Help them find shelters where they will be safe. Create a communication plan with people you know may need help in the heat. Identify when you will call and what will happen if they don’t answer.22

Drink at Least 8 Ounces of Water or Coconut Water Every 15 Minutes

You will want to replace the fluid lost from sweat in the heat, supporting your body’s cooling mechanism to prevent heat stress.

Avoid Caffeinated Drinks, Alcohol and Heavy Meals23

Alcohol and caffeinated drinks stress your kidneys under hot conditions, increasing the potential for heat stress. To stay cool, your body will dilate capillaries close to the skin and shunt some blood from your gut, slowing digestion. Eating a heavy meal without adequate blood supply for digestion will be uncomfortable and may trigger nausea.

Wear Lightweight Loose-Fitting Clothing

This allows your sweat to evaporate and cool your body more efficiently. It’s also important to leave your sweat on your skin and not wipe it off.24 Your sweat is the core of your body’s cooling system. By wiping it off, you don’t allow the body to cool as efficiently.

Take the Time to Acclimatize Yourself

Spend time intentionally getting used to the hot weather before attempting to participate in athletic activities or working outside. It can take up to two weeks to get used to changes in weather. Learn to listen to your body signals during this time and drink plenty of fluids.

Rest Frequently

Muscle activity increases the production of internal heat. This in turn increases your body core temperature and your risk of heat stress. Rest for at least 15 minutes every hour to allow your core temperature to stabilize.25

Turn Off the Lights

Lights and digital equipment emit heat as they function. When the room is already hot, even additional lighting or computers can raise the temperature enough to trigger heat stress.26

Track the Local Weather

Knowing when the heat is expected to rise will help you to plan outdoor activities, fluid requirements and when to activate your communication plan with friends and family.

Eat Appropriately for the Weather

It’s important you continue to eat during a heat wave when you aren’t actively working or participating in athletic activities. Small, frequent meals are more easily digested rather than two or three large meals a day.27

Do Not Leave Children or Pets in the Car

The temperature inside your car can quickly rise to 120 degrees F (48.8 degrees C) or higher. Hot enough to kill someone quickly.

Source – http://articles.mercola.com/sites/articles/archive/2016/07/06/heat-exhaustion.aspx

It is all in the attitude

Family yardThe research is quite clear, and intriguing, that a positive attitude about your age can help you to stay happy and healthy well into your golden years. In this recent article from Dr. Mercola, we find out what we likely know is already true – it is all in our attitude.  Well, at least attitude goes a long way.  In a life filled with pressures and stresses…all moving a warp speed it is good for our heart and health to pause and reflect.  And be reminded how our outlook can go along way to helping us living a healthier life.

Read Dr. Mercola’s article in full below.

And maybe, take a moment to readjust your mindset as we end the week!

Get Educated! Get Inspired! Take Action!

Your Thoughts About Aging May Become a ‘Self-Fulfilling Prophecy’

The way you view old age may have a very real effect on your physical health. In a study by researchers from the University of Exeter, 29 people between the ages of 66 and 98 were asked about their experience of aging and frailty, as well as their beliefs about attitude’s importance in health.1

While most of the people believed they were in good physical shape (even those who weren’t), two people identified themselves as old and frail. The negative outlook led to a “cycle of decline,” including stopping participation in social activities and exercise.

The researchers described the negative state of mind as a “self-fulfilling prophecy,” in which a person’s beliefs lead them to live a reduced quality of life. On the flipside, believing you’re strong and healthy increases the changes that you’ll act that way.

Positive Self-Perception of Aging Increases Longevity

Your mindset as you age can actually help you to live longer, provided it’s a positive one. Older individuals who reported positive self-perceptions of aging during middle age lived 7.5 years longer than those with less positive self-perceptions of aging.

The researchers noted that the effect was “partially mediated by will to live.”2Research has also linked a person’s views on aging with the development of chronic disease and other health problems.

For instance, people with more negative age stereotypes earlier in life were more likely to develop brain changes linked to Alzheimer’s disease.3

Meanwhile, another study found that older people with positive stereotypes about aging were 44 percent more likely to fully recover from severe disability than those with negative age stereotypes.4 Positive attitude may promote recovery from disability via several pathways, according to the study:

  • Limiting cardiovascular response to stress
  • Improving physical balance
  • Enhancing self-efficacy
  • Increasing healthy behaviors

The mind-body connection is also highlighted in research showing the importance of maintaining a sense of purpose in your life as you age.

Feeling and believing that your life has meaning and a sense of direction is linked to a lower risk of multiple health problems, including certain types of stroke,5 cognitive decline, dementia including Alzheimer’s disease, disability and premature death.6

Neurasthenia: Age-Old Example of Mindset Influencing Physical Health

In the 1800s, a health condition known as neurasthenia was at its peak. Said to be the result of depleting the body’s “nervous energy,” neurasthenia was considered to be the result of living too fast, a manifestation of living in the increasingly modern, urbanized world.

Neurasthenia’s symptoms were numerous (headaches, weight loss, anxiety, irritability, depression, insomnia, lethargy, muscle pain and more), and its treatments ranged from the “rest cure” (used mostly for women and involved staying in bed for weeks) to the “West cure” (in which men would head westward to restore their nervous energy).

Many concoctions were also bottled and sold as neurasthenia cures. Not only did different cures seem to work for different people, but the disease affected men and women of the time differently.

Men, it was believed, would develop it if they spent too much time indoors while women were at risk if they spent too much time socializing outside of the house.

Is Stress the Modern-Day Neurasthenia?

Tom Lutz, Ph.D., the author of “American Nervousness: 1903,” and a professor of creative writing at the University of California, Riverside, even told The Atlantic that neurasthenia was considered to be a disease of the privileged and it was thought:7

“ … [I]f you were lower class, and you weren’t educated and you weren’t Anglo-Saxon, you wouldn’t get neurasthenic because you just didn’t have what it took to be damaged by modernity.”

That aside, many of the underpinnings of neurasthenia could be said about stress today, or a myriad of other conditions that may be caused or worsened by overwork, mental or otherwise. The Atlantic continued:8

Neurasthenia shaped so many things [including the development of national parks and recess], but its true legacy is in how people talk about health and happiness and lifestyles.

… [It] echoes in all the self-help books that promise to tell you how to be happy, in the Westernized yoga classes offering inner peace, in everyone fretting over whether the Internet is alienating or if babies should look at screens or if Americans are working too much and burning out.

People haven’t stopped worrying about what the trappings of modern life are doing to us.”

Uplifting Your Views About Aging Can Improve Your Health

Your lifestyle is a profound influence on your health at any age, and this includes not only healthy eating and effective exercise but also tending to your emotional needs by deciding to be happy, thinking positively, socializing, seeking out new and exciting experiences, and associating aging with positive stereotypes instead of negative ones.

Unfortunately, many societies condition people to view old age as a time of weakness, frailty and loneliness instead of what it can be instead — a time of wisdom, reverence, indulgence (in yourself and your own desires), and yes, even a time of physical strength and mental clarity.

If you currently have a negative outlook about aging, you have much to gain by changing that. For instance, one study investigated ways to uplift people’s views on aging and then looked at how this new mindset affected their physical strength.

When positive age stereotypes were strengthened, it led to improvements in physical function that rivaled those achieved by six months of exercise!9 And it’s simply no coincidence that many centenarians mention positive thought and emotional wellness in their advice on how to stay healthy.

As centenarian Walter Breuning said before his death, “Tell yourself that every day is a good day, and make it that way.”

The Power of Positive Thought Is Real

A positive outlook can influence your health for the better regardless of your age. It may even negate, or at least lessen, a genetic predisposition toward a certain health condition.

For instance, in a study of nearly 1,500 people with an increased risk of early-onset coronary artery disease, those who reported being cheerful, relaxed, satisfied with life and full of energy had a one-third reduction in coronary events like heart attack.10

Those with the highest risk of coronary events enjoyed an even greater risk reduction of nearly 50 percent. This was true even when other heart disease risk factors, such as smoking, age and diabetes, were taken into account. The study’s lead author noted:11

“If you are by nature a cheerful person and look on the bright side of things, you are more likely to be protected from cardiac events. A happier temperament has an actual effect on disease and you may be healthier as a result.”

This is but one study to find a strong connection between positive psychological well-being and cardiovascular (and overall) health. Separate research has similarly found:

  • Positive psychological well-being is associated with a consistent reduced risk of coronary heart disease (CHD)12
  • Emotional vitality may protect against risk of CHD in men and women13
  • Cheerful heart disease patients live longer than pessimistic heart patients14
  • Very optimistic people have lower risks of dying from any cause, as well as lower risks of dying from heart disease, compared to highly pessimistic people15

Choose to Be Happy and Don’t Act Your Age

If you want to feel young and enjoy your life well into old age, adopt the mantra to not act your age. As soon as you start to tell yourself you’re “too old” to do this or that, your mind and body may follow suit. Believing that age is just a number, and that you can be fit, healthy and strong at any age, can actually help you to live longer and maintain a higher quality of life. Even subtle changes can make a difference.

For instance, when older adults were exposed to negative words about aging, such as cranky, senile or feeble, they scored poorly on memory tests. The same adults did significantly better (and even as well as people in their 20s) when they were shown positive words, such as accomplished, active and knowledgeable, instead.16,17

Even if you have a health condition, staying positive can help you to live longer.18 And while you’ll want to avoid “living too fast” and succumbing to the ills of chronic stress and burnout, you’ll want to be sure to keep living. That is, no matter what your age, continue to look forward to the future, develop goals and live with purpose.

In one study, people who reported a higher sense of purpose had a lower risk of heart disease and a 20 percent lower risk of death during the study period.19 Simply feeling “useful” to others can result in life purpose and, in turn, increase your body’s resilience to stress while encouraging you to lead a healthier lifestyle.

10 Reasons Why Good Posture is Important

posture chart frontIn this morning’s blog post, we would like to share with you an article that we read in www.uprightpose.com  Good Posture articles have been flooding the internet, and with good reason!  Recent research and much time has been spent studying the correlation between posture and overall health.  Today read about 10 great reasons that you should be focusing on your posture!

At Johnston Health Center you health is of paramount importance to us.  Sign up for a free consultation and we can assess your posture and get you back on track to healthy living!  Simply fill out the form here or contact us at 705-728-3070 in Barrie or 705-476-9111.

Get Educated! Get Inspired! Take Action! – Read the full article here –

We’ve all heard it a billion times by now…
Sit up straight! Stop Slouching! We’ve heard it from our kindergarden teachers and we heard it from our mom’s. For the unlucky ones of us, we heard it from our doctors and chiropractors every time we had to miss work for grueling back pain. And now, we hear it from the media. Posture is everywhere. Offices are investing in standing desks and people are investing in ergonomic chairs. We all know maintaining good posture is important, but why?

 
1. Posture = Power

Across species, posture is often the primary representation of power. By now, most of us have heard about Amy Cuddy’s famous ‘Power Posing.’ Cuddy found that open, expansive postures reflect high power while narrow, closed postures reflect low power. These poses not only display power, but can actually produce it. People with high power poses have increased feelings of dominance, risk-taking, and power as well as reduced anxiety.
 
2. Say goodbye to back pain

Good posture is critical to reducing back and neck pain. Slouching can add strain to muscles and put stress on the spine. This can change the anatomical characteristics of the spine, leading to constricted blood vessels and nerves, as well as problems with muscles, discs, and joins. The Cleveland Clinic notes that people who suffer from back pain experience positive changes when they improve their posture.


3. Look good and feel confident

Needless to say, being upright does wonders for your appearance. You look taller, slimmer and more successful when you sit and stand tall. It is imperative to making a good first impression. A study by researchers at Ohio State University found that sitting upright actually reinforced confidence. Upright participants felt confidence in their thoughts whereas slumped participants were more unsure of their themselves.

 
4. Lose weight!

You can actually burn up to 350 calories a day by being upright! Chiropractor James Emmett explains that this is because by carrying yourself better, you are “taking tension off the whole body and everything starts to flow better.”
 
5. Build a stronger core

By sitting upright we extend the mid back, which leads to a neutral spine that allows the pelvis to position itself in a way that the core muscles can activate better. Once core muscles are working better, the abs will appear flatter and toned.
 
6. Breathe Better

Keeping an UpRight posture helps open up the airways and ensure proper breathing. This allows more oxygen to flow through the cardiopulmonary system. The blood is then able to carry sufficient oxygen to the whole body and ensure that your nervous system, organs and other tissues function effectively.
 
7. Improve your memory and brain

A study conducted by Indiana University focused on how words and memories are linked to posture and found that babies’ learning ability is in fact affected by their posture. Being upright improved their ability to map new experiences and remember things.
 
8. Improve your mood

Erik Peper carried out a range of experiments to test how posture affects energy level and the ability to generate positive and negative thoughts. He found that participants who were upright and dynamic felt more energetic, happier and positive. By contrast, those who slouched reported feeling sad, lonely and isolated.
 
9. Reduce your stress

Stress not only causes poor posture, but also actually perpetuates it! A recent study compared different seated postures to evaluate how each affected emotions in the face of stress. Results found that adopting an upright posture when stressed can maintain self-esteem, reduce negative mood, and increase positive mood compared to a slumped posture. Therefore, sitting upright might be a simple strategy to help build resilience to stress.
 
10. Be more productive

Sitting upright makes you more alert, concentrated, and productive. The reason is that when you slouch, your body takes in as much as 30% less oxygen than you’d take in with good posture. This means that when you slouch, it is much harder to keep your energy up.

 

Inactivity is taking a toll on your health

safe_imageDid you know that Americans spend on average 13 hours per day sitting, and up to 8 hours per night sleeping! That is 21 hours of inactivity each day, 21 hours of flexor dominant posture!

Then of 31% of Americans who go to the gym regularly, many of them are still working their flexor muscles when they do crunches, or chest press, or how about being drawn forward into chest flexion while using a stationary bike.

This is a serious problem that our society is facing, and will continue to face in future generations if you don’t commit to the necessary paradigm shift. We all need to be activating our posterior chain musculature every day, period. If not their health will weaken and movement will become more and more difficult and painful.

Let’s take a look at the benefits of PROPER POSTURE

Keeps bones and joints in the correct alignment so that muscles are being used properly and efficiently.
Helps decrease the abnormal wearing of joint surfaces that could result in arthritis.

Decreases the stress on the ligaments holding the joints of the spine together.
Optimizes breathing and circulation.
Prevents the spine from becoming fixed in abnormal positions (for example an abnormal lateral curvature, or scoliosis).
Prevents fatigue because muscles are being used more efficiently, allowing the body to use less energy.
Improves organ function.
Prevents strain or overuse problems.
Prevents backache, neck pain, and diffuse muscular pain.
Contributes to a good appearance.

POSTURE BREAKS

 Research shows that taking frequent short breaks (micro-breaks) are more effective in preventing aches and pains, than a single longer break in the middle of the day. The purpose of the posture break is to stretch the muscles that become tight from sitting all day.
  • Take a 30 second break every 20 minutes
  • Sit on the front of your chair with good posture of your lower back
  • Open your arms wide and push your chest forward
  • Lean head back for a deeper stretch

There is still so much more to be learned about proper posture and your back health!

At Johnston Health Center you health is of paramount importance to us.  Sign up for a free consultation and we can assess your posture and get you back on track to healthy living!  Simply fill out the form here or contact us at 705-728-3070 in Barrie or 705-476-9111.

Get Educated! Get Inspired! Take Action!

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Source – American Posture Institute