In Perfect Symmetry

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

Bound Angle Pose1


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Ease Chronic Low Back Pain by Opening Your Hips {advice from a #BeverlyHillsChiropractor}

Many people experience back pain at some point in their life and a number of us don’t even know what caused it. We have our theories of what could have triggered this nuisance; from weak core muscles, to lifting something too heavy, or sitting for extended periods of time, the list goes on.  Fortunately for the 31 million Americans currently suffering from low back pain there is hope on the horizon.

Yoga has been proven countless time to speed the healing process. We know that it is imperative to strengthen and stretch our bodies, but what muscle groups precisely should we focus on to ease low back pain? To make it simple, we are only going to focus on the muscles that contribute to the movement of the hips. The hips include many muscles with one in particular, the psoas, which connects directly to vertebra in the low back.

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 following yoga poses will ease low back pain regardless of severity and intensity by focusing on hip opening. Here are some of my favorite hip openers that have helped me as well as countless others in living a life with a pain-free back.

Pigeon Pose

This classic pose helps posture by stretching the muscles on the sides of the thigh, the groins and psoas muscle. Begin by holding this position for one minute and gradually work up to three minutes. This can be practiced either on the floor or with the hips propped up on a cushion or blanket. If the first pose is too difficult then try one of the variations. This pose is safe to do post surgery and should be practiced with flexed toes to protect the knee.

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

Bound Angle Pose

This simple pose helps to stretch and tone the inner thighs and groins, relieves sciatica by reducing lumbar lordosis, and increases circulation to the low back. Tip: If your knees are higher than your hips sit on a folded blanket or cushion. You can also do this pose lying down.

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

Wide-Angle Seated Forward Fold

This therapeutic posture is used for strengthening the spine, relieving sciatica, stretching the inside of thighs, hamstrings, adductors, groins and back. If you have hips on the tighter side sit on a folded blanket and use a strap around each foot to hold for support.

Tip: Practice with a tall spine trying to avoid any rounding in the back.

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

It is always a good idea for people new to yoga to practice these postures at least once with a professional. The practice of yoga helps us to get more familiar with our bodies thus possibly preventing future injuries. Just like every lifestyle change it takes time and daily dedication to reach maximum results.

For more tips and information, contact:

– Chelsey Charbeneau – CYT, E-RYT
Certified Yoga Therapist, Yoga Instructor, Private Trainer

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.

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Fitness Equipment Everyone Should Own- {advice from a #BeverlyHillsChiropractor}

At Beverly Hills Posture, we’re all about helping our clients to maintain and enhance their rehabilitation and fitness goals–even when they can’t make it into our office.  In fact, there are many exercises that we often recommend our clients perform at home between visits. sit ups, 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

While there is often no substitute for the exercise regimens done in our office, there are plenty of alternatives that people can do at home to support the work they do with their Beverly Hills Posture Therapist or Trainer.

In order to get the maximum benefit from home exercise, you will need a few pieces of equipment.  Fortunately, all of the following examples are inexpensive, take up very little room and most can be taken with you if you travel.

The variety of exercises that can be done with each type of equipment are too numerous to detail here.  We will often feature one or more of these in our future article and video series with specific instructions, so watch for them.

Inflatable Exercise Ball

If there is a piece of home exercise equipment that rivals resistance bands for versatility, exercise balls just might be it.  Exercise balls have applications across the entire fitness spectrum.  They have a critical use for rehabilitation work, for those just starting an exercise program, and for the hard-core workout veteran. Exercise balls allow you to both ease the stress of certain types of exercises and intensify the effect of others.  They help with stretching and core strength work.  They can also double as office furniture that helps us maintain good posture while sitting at a desk. As we continue to publish articles and videos about fitness solutions, inflatable exercise balls will often be featured.

gaiam-yoga-mat-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 CaliforniaYoga Mat

We aren’t sure if this actually qualifies as “equipment,” but a good yoga mat for use at home or while traveling is a great way to ensure a smooth, even surface to perform most exercises on.  It certainly isn’t a requirement, but may be helpful.

Resistance Bands

This might be the most versatile piece of home exercise equipment available.  It has a myriad of uses for all levels of user.  It can be used to support physical therapy work you may be doing in our office.  It can be used for simple stretching or as a key part of your training regimen.  The Beverly Hills Posture Yoga, Pilates and GYROTONICS team use resistance bands fairly often in the course of training their clients. There are many different types and brands of resistance bands available.  If you have any questions as to which will best suit you, let us know and we will be glad to assist you.

yogablocks, 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 CaliforniaYoga Blocks

Yoga blocks are simply two blocks of dense foam that are designed to assist people with achieving the proper form and alignment in their Yoga practice.  In addition, they make a great all around piece of fitness equipment with a wide variety of uses. Yoga blocks also helps beginner fitness enthusiasts get into the proper position while they are improving their core strength. As always, the Beverly Hills Posture therapy and fitness team will be happy to assist you with any questions you might have about how to get the best results using these simple, inexpensive pieces of equipment.

Dumb Bells

One of the classic pieces of fitness equipment.  But we don’t include them on our list for the usual reasons people think of dumb bells.  We recommend a pair of lightweight dumb bells used mainly for high repetition exercises to focus your mind on proper form.  Simply gripping the dumb bells during various exercises can help stabilize the movement.

We are proponents of emphasizing proper form while exercising over the lifting of heavier weights.  Dumb bells can be a very important part of a rehabilitation regimen as well as assisting with your general fitness program.  As with many of the other pieces of equipment listed here, will feature tips on proper form and use of dumb bells in a dumbbells, 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 Californianumber of our upcoming articles and videos.

Chin Up Bar

Any door way in your house may be converted into a chin up station or a spot to do exercises while hanging.  Chin up bars are also great for assisting with stretching. These types of bars also serve as a good anchor point for resistance bands. Most chin up bars available today can be installed without any tools.  Depending on how tall you are, they can be left in place as long as you don’t have to close the door.  While you probably wouldn’t take it with you while travelling, they are inexpensive and don’t take up much space.

There are a wide range of different types of pull up exercises that can be performed.  As always, we recommend that you seek the advice of a qualified fitness professional before you begin any exercise program.  Pull ups and other hanging types of exercises/stretches have a lot of value, but only if done correctly.  If you have any questions about these exercises, we’re happy to provide answers!

Specialty Equipment

There are tons of exercise products on the market today.  Many you will see advertised on television as miracle answers to age-old fitness problems.  Equipment that helps you do sit ups, push up, pull ups are all over late night infomercials. Larger pieces of equipment such as treadmills, all-in-one fitness stations and variations of equipment you find at a typical gym are marketed as cure-alls for your fitness needs.

Generally speaking, we are not fans of these types of fitness equipment.  That does not mean that they don’t have value if used correctly.  Some do, some don’t.  It is our experience that you can get the same, or often better, results by using some of the basic equipment already listed with the proper instruction.  We always emphasize the importance of getting the right information when embarking on a fitness program.  If you have a qualified fitness professional advising you on your program, you will get better results in a shorter period of time with a reduced risk of injury.  This includes the choice of equipment you might be using at home.
The amount and variety of home exercise equipment available is staggering.  The Beverly Hills Posture team subscribes to the theory that the simplest options are usually the best.  Many of the products on the market are designed to cure typical problems that many people have maintaining proper form.  Unfortunately, they don’t always accomplish that goal.  At times, the mere fact that the equipment is overcoming a form issue causes problems.  This is why the equipment that we suggest for our clients is simple, easy to use and gets the best results when used properly.

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.


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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.