In Perfect Symmetry

By Beverly Hills Posture – a posture & rehabilitation institute and more


Leave a comment

Five popular exercises you should NEVER do- {advice from a #BeverlyHillsChiropractor}

With obesity running rampant, regular exercise is an important issue today.  The Beverly Hills Posture Team is obviously fans of anything that will help our clients reach their fitness goals.

Deciding to get started on a fitness program is often times the hardest part of the process.  Once you have made that critical decision, the next step is a bit of a challenge as well.

VR1-Leg-Extension_13050, Therapy and Training in Beverly Hills, CA - Beverly Hills Posture offers Chiropractic Care, yoga, Acupunture, and Massage Therapy, Walker Ozar - Doctor of Chiropractic, Chiropractor in Beverly HIlls CaliforniaAs you know by now, before you begin any exercise program, get the advice of a fitness professional. The guidance of the right person is essential to not only getting great results, but doing so in a safe fashion.

Unfortunately, more often than not, people who start an exercise program do so without the best information.  Some people simply start doing those exercises that they did in high school.  Others just watch what other people are doing at their local gym and do that.  Both are bad ideas.  So to illustrate that, we have identified five exercises that are done just about every day in every gym across the country.  (In fact, two of these exercises are actually promoted by the design of equipment that your gym owner has put on the floor).

The exercises we suggest you do NOT do are:

1.  Leg Extensions

This is a very common exercise that just about every gym equipment manufacturer makes a machine for.  The problem is that doing a leg extension while in the seated position is a potential disaster for your knees.   Your knee is simply not designed to efficiently lift weight concentrated at your ankle.  If you have knee problems or use too much weight, you can run into a host of problems.

2.  Inner/Outer Thigh

Also a very popular gym equipment exercise.  Again, not a great exercise in the seated position.  Adduction targets the inner thighs and abduction targets the outer thigh.  These relatively small muscles are not designed to lift weight while in the seated position.  Doing so runs the risk of straining them as well as aggravating lower back and hip problems.  These are support muscles that don’t do well as prime movers.

Women's Day, Therapy and Training in Beverly Hills, CA - Beverly Hills Posture offers Chiropractic Care, yoga, Acupunture, and Massage Therapy, Walker Ozar - Doctor of Chiropractic, Chiropractor in Beverly HIlls California

Women’s Day Magazine: Exercises That Can Backfire
See which moves can cause injury and find safer alternatives for them

3.  Behind the Head Pull Downs

Another very popular exercise, the “Lat” pull down.  Another machine you will find in nearly every gym you walk into.  This is not a problem of machine design as noted in the first two examples, but rather one of user error.  Instead of (or in addition to) performing this exercise by pulling the bar down in front of your head, many people pull the bar down behind their head.  This is a bad idea for everyone who is not super flexible in their shoulder joints.  Very few of us have the amount of flexibility we would need to do this exercise safely.  Even if we do, we still have to use care not to bang the back of our necks with the bar.

4.  Leg Presses/Squats with Deep Knee Bend

One of the all time “bad-form” exercises around, standing squats.  Adding to the poor form, most people use a deeper than is safe bend in the knees. This creates a really dangerous exercise.  Most leg press machines will help you achieve reasonable form, but they do not prevent you from bending your knees too deeply.   The potential damage to your lower back, hips and spinal discs makes proper form and execution a must for a safe workout.

5.  Upright RowsCableMachineUprightRow, Therapy and Training in Beverly Hills, CA - Beverly Hills Posture offers Chiropractic Care, yoga, Acupunture, and Massage Therapy, Walker Ozar - Doctor of Chiropractic, Chiropractor in Beverly HIlls California

Upright rows are done in a variety of ways.  Most involve standing while holding weights with your hands held close together and lifting towards your chin.  The problem is the mechanics of the shoulder do not lend themselves to this movement.  It has a tendency to compress the nerves in the shoulder causing impingement.  Form while doing this exercise is often very poor as well, adding to its potential for shoulder damage and pain.

As we point out, some of these exercises are so popular that equipment manufacturers have designed dozens of versions of machines to assist you in the potential destruction of your body!  The scary part is there are plenty of other exercises not listed here that can be just as bad for you.  The simple “sit-up” is an exercise we have all done, and we have all probably done wrong.  In fact, there are literally hundreds of ways to do sit-ups, all of which are often done poorly.

The good news is there are alternatives to each of these poor exercise choices.  This is a great example of why it is so important to get the assistance of a qualified fitness professional when designing your fitness program.  As always, we’re happy to assist you with your exercise needs.  We can help you achieve your fitness goals in the shortest period of time and with the least chance of injury.

If you have any questions regarding anything we’ve written or would like to book an appointment with us, please click HERE to be directed to our contact page. Beverly Hills Posture is proud to offer Chiropractic Care with an abundance of options including- Yoga, Pilates, Gyrotonic, Acupuncture, Acupressure and Massage Therapy. We dedicate ourselves to creating a healthier you.

Advertisements


Leave a comment

FITNESS FOR WEIGHT LOSS [Cardio vs. Weightlifting]

If you have finally worked up enough motivation to start a fitness program, Therapy and Training in Beverly Hills, CA - Beverly Hills Posture offers Chiropractic Care, yoga, Acupunture, and Massage Therapy, Walker Ozar - Doctor of Chiropractic, Chiropractor in Beverly HIlls California
congratulations!

Now for the myriad of questions about how to best go about getting the results you are looking for.  One of the key elements that Walker Ozar has built his practice upon is helping his patients achieve balance in the body so that it can operate as it was designed to.

The fitter and stronger his patients, the better able they are to achieve positive results from the treatment they receive at Beverly Hills Posture.  As always, before embarking on a new fitness regimen, it is important to get advice from the proper professionals.

One of the first questions people usually ask themselves when attempting to lose weight with a new exercise program is; cardio work or weight work?

Before we answer that question, it is important to point out the importance of diet in your fitness goals. So no matter what path you choose with regard to your fitness regimen, remember the saying: “You cannot out train your diet”.

Back to the issue of cardio versus weights. As is often the case when discussing fitness options, the answer is both. But there are a few things to keep in mind when thinking about how to allocate your time between cardio workout and weightlifting workout.

Cardiovascular conditioning is certainly an effective way to burn calories and subsequently improve one’s fitness level. It has a host of other benefits as well, not the least of which is a stronger heart and a more efficient respiratory system. Training in an elevated target heart rate range for at least 30 minutes 3-4 times a week is a great place to start (assuming again that you have consulted with the appropriate health professional).

Weight training is also a very effective way to expend more energy and thus burn more calories.  There is an added benefit from weight training however that is not necessarily a component of cardio work.  Weight training has the effect of increasing muscle mass.  Increased muscle mass means that your body will burn more calories throughout the day, even when you are not exercising.  Why?

Muscle requires energy to maintain itself.  Fat does not.  So while cardio work will most certainly help you burn fat, lifting weights will help you maintain your desired body weight 24 hours a day.  

If you have any questions regarding anything we’ve written or would like to book an appointment with us, please click HERE to be directed to our contact page. Beverly Hills Posture is proud to offer Chiropractic Care with an abundance of options including- Yoga, Pilates, Gyrotonic, Acupuncture, Acupressure and Massage Therapy. We dedicate ourselves to creating a healthier you.


Leave a comment

Runner’s knee pain relief and the “Myth of the IT Band Massage”

treatment-for-it-band-syndrome-runners-knee-L-oLs4Pm, Therapy and Training in Beverly Hills, CA - Beverly Hills Posture offers Chiropractic Care, yoga, Acupunture, and Massage Therapy, Walker Ozar - Doctor of Chiropractic, Chiropractor in Beverly HIlls CaliforniaThe IT Band or “Iliotibial Band” is a thick, tough fascia that runs from the hip to just below the knee on the outside of the thigh.  The IT Band is often the cause of knee pain in runners as well as many other types of overuse activities.  The causes of this pain and the solutions are subject to much debate.  What is clear is that many of the “accepted” methods of treatment are not really of much use.

The overwhelming suggestion for relieving IT Band pain is to massage the outside of the thigh using a foam roller.  While we are conquer IT band pain, Therapy and Training in Beverly Hills, CA - Beverly Hills Posture offers Chiropractic Care, yoga, Acupunture, and Massage Therapy, Walker Ozar - Doctor of Chiropractic, Chiropractor in Beverly HIlls Californiacertainly fans of using foam rollers to treat a variety of ailments, the typical use of a foam roller to treat IT Band pain is at best ineffective. There is nothing wrong with using a foam roller to massage the IT Band; this type of therapy isn’t actually going to help alleviate the pain.

As with any injury or chronic pain, it is always advisable to see a qualified professional to assess treatment options.  Knee pain in particular can be very complicated. Diagnosing the cause (of runner’s knee) and recommending an effective treatment plan should be handled by someone with the proper credentials and experience to get it right and help alleviate the pain.

So if using the foam roller to massage the IT Band is not generally an effective method of treatment, what is?

The answer is, it depends.  Since there isn’t just one cause of pain in the knee or one reason that your IT Band may be distressed, there can’t be just one solution.  The good news is, once we have diagnosed the root causes of your problem, we can begin to build a treatment plan that will not only alleviate your pain, but correct the underlying cause.

Knee pain, whether caused by an inflamed IT Band or some other reason, more often than not can be treated effectively.  A patient can also support that treatment with an effective fitness regimen focused on strengthening and stretching the affected areas.

Chiropractic offers many solutions to knee pain and IT Band issues.

Physical Therapy  offers a wide range of therapies that address the root causes of knee and IT Band pain.

Pilates, Yoga and GYROTONIC® instructors can design an effective exercise regimen that will help patients strengthen and stretch the affected areas so that pain relief is long-term.

Acupuncture is one of the key supporting therapies for knee pain relief.  In many cases,  Acupuncture is an extremely effective approach to resolving knee pain and in particular, IT Band pain.

While massaging the IT Band using foam rollers is not generally going to help get rid of knee pain, a qualified therapeutic massage professional can greatly reduce knee and/or IT Band pain.  The massage team here at BHP is well versed in treating patients in conjunction with the overall treatment plan.

It is this multi-dimensional approach to resolving knee pain, whether it is caused by the IT Band or some other issue, that offers the best chance for success.  More importantly, once we have identified the root cause of your pain and have begun to treat it, we can teach each patient a few simple exercises/stretches that they can do at home to prevent the problem from recurring.

So if you have any type of knee pain, or in fact have an issue with your IT Band, please contact a medical professional for an evaluation so that you can isolate the cause of your problem and find the most effective solution that will help you alleviate the pain (short and long-term).  Finding the cause of your knee pain first, and then the best regimen to overcome the root cause of the problem, can get your “runner’s knee” under control once and for all.

If you have any questions regarding anything we’ve written or would like to book an appointment with us, please click HERE to be directed to our contact page. Beverly Hills Posture is proud to offer Chiropractic Care with an abundance of options including- Yoga, Pilates, Gyrotonic, Acupuncture, Acupressure and Massage Therapy. We dedicate ourselves to creating a healthier you.


Leave a comment >

how your shoes could effect your posture, Therapy and Training in Beverly Hills, CA - Beverly Hills Posture offers Chiropractic Care, yoga, Acupunture, and Massage Therapy, Walker Ozar - Doctor of Chiropractic, Chiropractor in Beverly HIlls CaliforniaChronic back pain is one of the most common physical ailments and one of the most complicated to pinpoint the cause. Given the amount of abuse we often subject our bodies to, it is no surprise that chronic back pain is such a huge problem.

From overzealous weekend warriors to sitting for hours on end with poor posture, we are constantly putting stress on our backs leading to an epidemic of chronic back pain.

Given the complexity of the back and the myriad reasons why we might be experiencing back pain, figuring out the root causes is difficult.  Deciding the best course of action is even more mystifying to many of us.  What is clear is that in order to relieve back pain in the long term, you need to figure out what is causing your discomfort.

Chiropractic care, acupuncture and therapeutic massage are great options to greatly reduce or eliminate back pain within a visit or two.  Our physical therapy and fitness team members plan an  important role in assisting people with implementing an exercise regimen that will get the body back into alignment and balance so that the back stays healthy and pain-free.

The potential causes of back pain are too many and too varied to attempt to discuss them all.  This article will focus on one of the major causes of back pain.  It seems simple, but in fact can be rather complicated:

IT JUST MIGHT BE YOUR SHOES

Sounds simple.  But when you consider the interplay of your feet, legs, hips and back when you walk, it becomes obvious that there are plenty of ways this process can go wrong.  Over time, any imbalance in your gait can begin to reflect in chronic back pain.  Your shoes have a direct impact on your feet and play a role in how well your stride is balanced, or not.

We all know the obvious culprit when the discussion is uncomfortable footwear.  High heels are generally murder on our feet, gait and posture.  The reality is however, there are a number of different types of shoes that can and do create chronic back pain.

Let’s take a look at a few potential problem shoe choices:

goldhighheels, how your shoes could effect your posture, Therapy and Training in Beverly Hills, CA - Beverly Hills Posture offers Chiropractic Care, yoga, Acupunture, and Massage Therapy, Walker Ozar - Doctor of Chiropractic, Chiropractor in Beverly HIlls CaliforniaHigh Heels

These types of shoes are the epitome of the wrong ones to wear.  But let’s make sure we understand the definition of a “high heel.” Any heel over an inch high creates the problem mechanics of a high heel.  So yes, stiletto heels are clearly a problem.  Men’s dress shoes, cowboy boots and any other shoe with a heel an inch or more tall will tend to cause you to walk with an arched back and slightly bent knees.  This shortens your calf muscles and makes your quadriceps work harder.  It also puts up to 200% more pressure on your kneecaps.  All that shifted muscle and joint strain has a direct impact on your spine and back.

So don’t be fooled into thinking that high heels have to be three inches high or only women’s shoes to be a root cause of back pain.

flatshoes, how your shoes could effect your posture, Therapy and Training in Beverly Hills, CA - Beverly Hills Posture offers Chiropractic Care, yoga, Acupunture, and Massage Therapy, Walker Ozar - Doctor of Chiropractic, Chiropractor in Beverly HIlls CaliforniaFlat Shoes (Flats)

So the obvious answer to not wearing high heels would be: “Flats” (right?)… oddly enough, you just might be wrong!  In fact, tests show that flats produce up to 25% MORE impact pressure than high heels do.  The cumulative effect of all of that pounding can have huge implications for your hips and back, leading directly to chronic back pain.  Lack of padding and support can also have negative impact on your feet which causes further problems.

Sneakers (Tennis, Running, Athletic Shoes)

So we now know what shoes not to wear, what does that leave us with for options?  Not surprisingly, shoes that provide support for your feet, fila-shoes-how your shoes could effect your posture, Therapy and Training in Beverly Hills, CA - Beverly Hills Posture offers Chiropractic Care, yoga, Acupunture, and Massage Therapy, Walker Ozar - Doctor of Chiropractic, Chiropractor in Beverly HIlls Californiaare flexible and provide some padding to reduce impact are the best choice.  While this perfectly describes what is generally referred to as “sneakers,” , they aren’t the only choices.  Many shoe companies make a wide range of stylish shoes that fit the criteria.

About “Toning Shoes“(we all know the brand names, but we’ll refrain from mentioning any here)

These shoes are certainly not the answer.  In fact, they’re designed to create instability in your gait, forcing your muscles to work harder.  This concept was supposed to help the wearer tone up muscles which in turn would help the wearer lose weight.  The problem is, “tone up” shoes do not and did not work; wearing them can lead to chronic back pain along with a laundry list of other problems. (Note: We would not recommend these types of shoes under any circumstances.)

Here are some things to think about when selecting the appropriate shoes:

gucci-sand-sand-leather-pointed-toe-low-heel-pumps-how your shoes could effect your posture, Therapy and Training in Beverly Hills, CA - Beverly Hills Posture offers Chiropractic Care, yoga, Acupunture, and Massage Therapy, Walker Ozar - Doctor of Chiropractic, Chiropractor in Beverly HIlls CaliforniaShoes with a low heel

Shoes that flex with your foot

how your shoes could effect your posture, Therapy and Training in Beverly Hills, CA - Beverly Hills Posture offers Chiropractic Care, yoga, Acupunture, and Massage Therapy, Walker Ozar - Doctor of Chiropractic, Chiropractor in Beverly HIlls CaliforniaShoes with a contoured in sole to support your arch

Shoes that feel comfortable in the store

Shoes with at least a half-inch of wiggle room in the toe

Follow these simple guidelines (when buying/wearing shoes) and you’ll greatly reduce the chances of experiencing back pain as a result of what is on your feet!

If you currently experiencing back pain, we recommend that you give us a call to book an appointment.  We can assist you by doing a full postural review to pinpoint the cause of your pain.  We can also do a gait analysis and help you select the appropriate shoes based on how you naturally walk.

In addition to the proper footwear, the Beverly HIlls Posture Team can assist you with an exercise program that will strengthen your body, improve your posture and help you eliminate back pain in the long run.

If you have any questions regarding anything we’ve written or would like to book an appointment with us, please click HERE to be directed to our contact page. Beverly Hills Posture is proud to offer Chiropractic Care with an abundance of options including- Yoga, Pilates, Gyrotonic, Acupuncture, Acupressure and Massage Therapy. We dedicate ourselves to creating a healthier you.


Leave a comment

Muscle VS. Fat – does one really weigh more?

Therapy and Training in Beverly Hills, CA - Beverly Hills Posture offers Chiropractic Care, yoga, Acupunture, and Massage Therapy, Walker Ozar - Doctor of Chiropractic, Chiropractor in Beverly HIlls California

This question has all the hallmarks of one of those trick questions. You hear it all the time “muscle weighs more than fat.”  Is that true?  The obvious answer is no.  Five pounds of fat weighs the same as five pounds of muscle.  It makes so much more sense when stated this way.  So what is going on with all of these claims that one type of tissue weighs more than another?  It’s VOLUME that is at play here.  Muscle is denser than fat—that five pounds of muscle is going to be smaller than that five pounds of fat.

Think of it this way:  A 5’5″, 140 pound woman who is 18% body fat is going to be noticeably smaller than a 5’5″, 140 pound woman who is 36% body fat.  This also points out why fitness professionals tell us to ignore the scale and your total weight when thinking about your fitness level.  If the 36% body fat woman in the example is able to flip her numbers to that of the 18% body fat woman, she will still weigh 140 pounds, but she will be smaller, have more muscle tone and generally look sleeker.  The fact that she is still 140 pounds is of no consequence.

So when thinking about your fitness level, your appearance and your overall wellness, weight is a number that is of little use as a gauge.  The percentage of that weight that is fat;  how you “feel” is a much better measure of one’s health and wellness.

If you have any questions regarding anything we’ve written or would like to book an appointment with us, please click HERE to be directed to our contact page. Beverly Hills Posture is proud to offer Chiropractic Care with an abundance of options including- Yoga, Pilates, Gyrotonic, Acupuncture, Acupressure and Massage Therapy. We dedicate ourselves to creating a healthier you.


Leave a comment

The benefits of a good stretch – we’ve got a few tips!

walking-stretch, Therapy and Training in Beverly Hills, CA - Beverly Hills Posture offers Chiropractic Care, yoga, Acupunture, and Massage Therapy, Walker Ozar - Doctor of Chiropractic, Chiropractor in Beverly HIlls CaliforniaStretching.  We hear about it all the time.  We all know that we are supposed to stretch, but most of us don’t.  If we do stretch, we often have no real idea what we are doing or why. We  are big fans of stretching at Beverly Hills Posture, so we thought we’d offer some tips and hints about stretching and dispel some of the myths surrounding some of the commonly held beliefs about stretching overall.

1. Warm up before stretching

Many of us think about stretching as part of our warm up prior to exercise.  In fact, we should be warming up BEFORE stretching.  Stretching cold muscles can cause injury.  So warming up with a few minutes of walking or cycling is the best approach.  Also, research shows that stretching can cause a short-term dip in muscle strength, so you should save your major stretching until after your weight workout.

2. Stretching for good posture

Stretching helps us maintain good posture.  By allowing the body to maintain its natural balance, it is much easier for us to avoid the slumping that leads to poor posture.

3. Stretch out cramps

To stretch out a calf cramp or “Charley Horse”, pull the toes up towards your shin in an opposing stretch.  The calf muscle pulls the foot down, so you want to do stretches in the opposite direction to offset the cramp.

4. Yoga for flexibility

Many people think they need to be flexible to practice Yoga.  In fact, Yoga is a great way to improve your flexibility.  The BHP Yoga Team would be happy to meet with you total-body-stretches-abdominal-stretch-Therapy and Training in Beverly Hills, CA - Beverly Hills Posture offers Chiropractic Care, yoga, Acupunture, and Massage Therapy, Walker Ozar - Doctor of Chiropractic, Chiropractor in Beverly HIlls Californiaregarding starting a Yoga regimen.

5. Muscle balance

Remember when stretching to make sure that you are stretching in a balanced manner.  For example, if you are stretching your quads, make sure you are also stretching your hamstrings.

6. Ankle flexibility

Try the alphabet stretch to maintain good ankle flexibility.  Simply trace each letter of the alphabet with your toes, one foot at a time.

7. Hamstring stretch

Lie on your back on the floor.  Leave one leg extended on the floor and raise the other, knee straight, until you feel the stretch in your hamstring.  You can loop a towel around your leg with the ends in your hands to make this easier.

Remember to warm up before stretching and to breathe.

8. Quadriceps stretch

Lie on your side.  Bend the knee of the top leg, moving the heel towards your rear end.  Gently assist the stretch until you feel tension in your quad.  Hold for thirty seconds.  Repeat two to three times on each side.

9. Neck Stretch

Stretching the neck muscles can alleviate neck pain.  Simply turn your head until your chin is over your shoulder (or as close as you can get).  Hold this position for 20 seconds, breathing consistently throughout.  Repeat this stretch on both sides.

10. Corner stretch for your chest

Stand facing a corner with one hand on each wall, about chin level.  Lean forward until you feel a stretch in your chest and shoulders.  This will help open up your chest.

11. Over stretching

When it comes to stretching, remember that more is not always better.  Genetics do play a part in how flexible you are.  Stretching through pain is not a good practice.  This can cause joint laxity and muscle injury.  Gently pushing into your stretches and always remembering to breathe is the most effective and safest method.

These are just a few of literally thousands of stretches you can do.  Many are specific to certain conditions or designed to assist with physical therapy.  A well thought out stretching regimen is an important part of any fitness plan.

If you have any questions regarding anything we’ve written or would like to book an appointment with us, please click HERE to be directed to our contact page. Beverly Hills Posture is proud to offer Chiropractic Care with an abundance of options including- Yoga, Pilates, Gyrotonic, Acupuncture, Acupressure and Massage Therapy. We dedicate ourselves to creating a healthier you.


Leave a comment

How you can use a foam roller to alleviate your back pain

The back is a complicated piece of equipment and the causes of back pain are many and varied.  Fortunately, there are a number of solutions depending on how serious the cause of your pain is.  As always, you should consult with a qualified professional to access your particular situation.  Walker Ozar and the Fitness Team at Beverly Hills Posture can certainly assist you with any questions you might have.

The foam roller is one of the most effective tools you can use to help alleviate back pain caused by tension in the back structure.  For those that are unfamiliar with foam rollers, they are exactly what they sound like.  A foam roller is nothing more than a soft, cylindrical piece of foam.  A very simple device, but the benefits far outweigh its simple design.  Foam rollers have the added benefit of being inexpensive, easy to carry and can be used anywhere you can comfortably lie down.

Here are three simple ways you can use a foam roller to help alleviate back pain and support any work you are doing to strengthen this area of the body:

align the foam roller vertically along your spine, Therapy and Training in Beverly Hills, CA - Beverly Hills Posture offers Chiropractic Care, yoga, Acupunture, and Massage Therapy, Walker Ozar - Doctor of Chiropractic, Chiropractor in Beverly HIlls California

The Spine

The foam roller is often referred to as a “spine roller” due to its ability to help restore your spine to its normal shape.

Simply align the foam roller vertically along your spine and lie on it for five to ten minutes.  Don’t move, just relax and breathe and let gravity and your body weight sink into the roller.  This will help your spine return to its normal curvature.  The closer your body is to its desired position, the less likely you are to experience pain due to misalignment.

Lats

Foam Roll, Therapy and Training in Beverly Hills, CA - Beverly Hills Posture offers Chiropractic Care, yoga, Acupunture, and Massage Therapy, Walker Ozar - Doctor of Chiropractic, Chiropractor in Beverly HIlls California

The “Lats” (or Latissimus Dorsi) are the large muscles that form a “V” across your upper and mid back.  They attach along the side of your body under your armpits.

Rolling your Lats can help you relieve tension or knots in these large back muscles and reduce back pain as a result.  The movement is very easy to do and can be done in a short period of time.  Roll onto one side, with your arm extended along the floor.  Turn your arm so that your thumb is towards the ceiling.  Straighten your legs and stack your hips and legs in a straight line.  Place the roller under your armpit.  Slowly roll the foam roller down your side, stopping to focus on knots as you feel them.  When done, flip over and repeat on the opposite side.  Each pass down your side should only take 45-60 seconds.  Repeat on each side at least three times, or as often as it takes for you to feel the release of muscle tension.

Rhomboids

The Rhomboids are the muscles located in your upper back.  This muscle group has a tendency to carry tension as a result of poor posture throughout your day.  Foam rollers can help relieve this tension and thereby help alleviate back pain.

Lie on your back with the roller placed horizontally across the middle of your back.  Bend your knees and lift your hips a couple of inches off the floor.  Cross your arms on your chest and roll your shoulders slightly forward.  Lift your head and shoulders and roll the foam roller slowly up your back to just below your neck.  Stop and focus on any area that feels tender or knotted up.  Hold that position for 30 seconds.  Remember to relax and breathe.  You can go up and down a few times as you find the tension in your Rhomboids.  Getting the muscles to relax and release will help eliminate the unnatural tension that is often the cause of back pain.

Summary

These are just a few of the myriad of movements you can perform with a foam roller to help you relieve back pain.  The great thing about a foam roller is that it has many uses for a wide range of body ailments, not just your back.  It also is helpful in supporting your fitness program as your body changes and adapts to your workouts.

As with any exercise program, it is always advisable to get help from qualified professionals to get the maximum benefits in a safe manner.  With proper instruction, foam rollers can be a very useful tool in your overall fitness and managing pain issues.  If you have any questions or would like to discuss your fitness program, please give us a call or drop us a note—we will always be happy to assist you!

If you have any questions regarding anything we’ve written or would like to book an appointment with us, please click HERE to be directed to our contact page. Beverly Hills Posture is proud to offer Chiropractic Care with an abundance of options including- Yoga, Pilates, Gyrotonic, Acupuncture, Acupressure and Massage Therapy. We dedicate ourselves to creating a healthier you.