In Perfect Symmetry

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


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Exercises to Strengthen the Upper Back-

Let’s face it, many of us have back issues and often in the upper to middle back range. The Upper and Middle Back, or Thoracic Spine, is made up of discs, muscles, ligaments and twelve vertebrae, making it the longest part of your back. Upper back pain can occur anywhere from the base of your neck to the bottom of your rib cage. The pain associated with the upper back is often related to posture, muscle strain or injury. For many of us, the time we spend seated at our computers, takes a huge toll. In fact some may have to sit at a computer for up to 9 hours each day, which not only can lead to bad posture but can also eventually cause neck and shoulder irritation.excercises for the upper back

So, what is our message to you?… Make sure to incorporate a few back exercises into your everyday routine!  It’s so important. When the exercises are performed daily, they will aid in improving posture and strengthening the muscles. The exercises can even be thrown into your regular workout routine. If you don’t have back pain at the moment, it’s still a good idea to incorporate a few exercises anyway so that you’re that much more prepared for the future. Building a stronger back is never a bad idea and these exercises are quick, easy and you guessed it… painless.

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Below, our Instructor Monica beautifully demonstrates three of our favorite upper back exercises. Thanks Monica!

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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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Discovering Pre/Post Natal & Fertility Yoga-

As you may know, yoga has long been recognized as an effective tool in reducing stress, anxiety and is a fantastic way in which to build up your core strength. What you may not have known is that yoga is strongly effective for fertility as well. Yoga for fertility focuses on improving blood flow and circulation to the low back (sacral plexus), hips, groin, and pelvis, which can ultimately aid in healthier gynecological functioning. There are numerous studies on pre-natal yoga, showcasing benefits such as- decreasing the risk of gestational diabetes and pre-term labor as well as ‘yoga babies’ having a higher APGAR. The APGAR is a quick test performed on a baby at 1 and 5 minutes after birth. The 1-minute score determines how well the baby tolerated the birthing process. The 5-minute score tells the doctor how well the baby is doing outside the mother’s womb. Beyond these reasons, yoga just feels good. It feels good and can often make Mama’s body feel a little lighter, from increasing her circulation, stability and strength to aiding her while she sleeps and deterring sciatica. Yoga also helps both mama and baby prepare for labor and delivery, all while keeping stress at bay. Post-natal yoga assists in regaining strength, elicits healing and a sense of grounding. The practice can also be beneficial in helping with some postpartum complications such as diastasis recti and baby blues, not to mention movement towards a pre-baby body.

fertility yoga, prenatal yoga, postnatal yoga, chiropractic care, beverly hills, pregnancy, rehabilitation, baby, exercise

©JenCastlePhotography

fertility yoga, prenatal yoga, postnatal yoga, chiropractic care, beverly hills, pregnancy, rehabilitation, baby, exercise

©JenCastlePhotography

At Beverly Hills Posture, we often offer a variety of methods to ensure a pain-free and healthier lifestyle for each one of our clients. It’s important to us to be able to work with each client in a variety of ways; to have options. Amongst our methodology is: Pilates, Yoga, GYROTONIC, Massage Therapy, Accupuncture, Accupressure and of course Chiropractic Care. With each one of these methods comes a variety of teachers and approaches. We pair each client with the best expert for what is most needed. Due to our strong beliefs in the Pre/Post Natal and Fertility Yoga, we brought in Wendy Obstler to our studio in 2012 and with her, came a unique comprehensive approach that includes yoga postures, breath work, meditation and acupressure- all geared towards optimizing fertility naturally. Her approach addresses the emotional and stressful components that often accompany the fertility journey. It is a safe and complementary practice to any Assisted Reproductive Technology. Wendy also specializes in teaching Pre and Post Natal yoga, and is just over a year postpartum herself. She has been teaching the “Strong Yoga for Women” method for fertility, for almost a decade now and has been helping our Beverly Hills clients for three-

“I strongly believe that my practice with Wendy had a huge impact on the success of my pregnancy and the birth of my amazing daughter. I cannot say enough about how lucky I am to have found Wendy and her program. I am thankful every day for my amazing baby and believe that the techniques that I learned in class were an integral part in bringing her to me.”    -Ginsberg (Los Angeles, CA)

There’s no doubt that a strong fertility yoga practice can help women and couples feel more empowered on their journey toward conception. We’re happy to have Wendy as our aid in this specific method.

Wendy teaches a saturday yoga for fertility class and conducts one-on-one sessions throughout the week. If you are just beginning your journey into fertility or have already had your baby and are currently feeling the “out-of-body blues,” we highly recommend you give this a try. Any questions about Pre/Post Natal and Fertility Yoga, please click HERE to contact us directly…. Namaste Everybody!

fertility yoga, prenatal yoga, postnatal yoga, chiropractic care, beverly hills, pregnancy, rehabilitation, baby, exercise

©JenCastlePhotography

For a quick introduction from Wendy, please click on the video below: 


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Tight Hamstrings Can Contribute to Back Pain. Our Advice?… Stretch it Out.

Walker Ozar - Doctor of Chiropractic, Chiropractor in Beverly HIlls California

photo ©Wikipedia

Hamstrings are one of the most important grouping of muscles within the body. They help to prolong the body’s stability, balance, and long term mobility. When the hamstrings are tight, they can pull the lower back out of alignment, which can then lead to back pain. Located just above the Hamstrings is the Piriformis muscle, positioned immediately adjacent to the sciatic nerve (a thick nerve running from the base of the spine, along the glute muscles and down the back of the legs). The Piriformis’s job is to laterally rotate the femur with hip extension and abduct the femur with hip flexion. For example, In the action of walking,  the abduction of the flexed thigh is important because it shifts the body’s weight to the opposite side of the foot being lifted, which keeps us from falling.

As you can see… these are an important set of muscles! They help to guide, balance and protect the body. Long story short… we owe it to our bodies to stretch these muscles out for at least 15 minutes per day.

How does one do that? Well luckily our Beverly Hills Posture, certified yoga therapist- Wendy Obstler, has taken a time-out from her busy schedule to demonstrate a few gentle hip and hamstring stretches. Each of these stretches aids in opening up the piriformis muscle and the top of the hamstrings, to help relieve pain that might be associated with sciatica or Piriformis Syndrome.

Throughout these stretches, we ask you to: be sure to breath, listen to your body and perform the stretches at your own comfortable pace. Here’s to a happy Piriformis and a happy and healthy spine!

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Stretch 1:


Stretch 2:  (utilizes a band, yoga strap, or towel that you can hook around your leg or foot)

Stretch 3:

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 importance of correct posture for optimal health and wellness {advice from a #BeverlyHillsChiropractor}

Walker Ozar - Doctor of Chiropractic, Chiropractor in Beverly HIlls CaliforniaTo most people, “good posture” simply means sitting and standing up straight.  According to Beverly Hills Chiropractor and founder of Beverly Hills Posture, Walker Ozar, D.C., most people just do not realize the importance of posture to our health and performance.

The human body craves alignment. When we’re properly aligned, our bones, not our muscles, support our weight, reducing effort and strain. The big payoff with proper posture is that we feel healthier, have more energy, and move gracefully. So while the word “posture” may conjure up images of book-balancing charm-school girls, it is not just about standing up straight. It’s about being aware of and connected to every part of your being.

Posture ranks right up at the top of the list when you are talking about good health. It is as important as eating right, exercising, getting proper rest and avoiding potentially harmful substances like alcohol, drugs, and tobacco. Good posture is a way of doing things with more energy, less stress and fatigue. Without good posture, you cannot really be physically fit. Without good posture, you can actually damage your spine every time you exercise.

Ideally, our bones stack up one upon the other: the head rests directly on top of the spine, which sits directly over the pelvis, which sits directly over the knees and ankles. But if you spend hours every day sitting in a chair, if you hunch forward or balance your weight primarily on one leg, the muscles of your neck and back have to carry the weight of the body rather than it being supported by the spine. The resulting tension and joint pressure can affect you not only physically, but emotionally, too — from the predictable shoulder and back pain to headaches, short attention span, and depression.

Poor posture distorts the alignment of bones, chronically tenses muscles, and contributes to stressful conditions such as loss of vital lung capacity, increased fatigue, reduced blood and oxygen to the brain, limited range of motion, stiffness of joints, pain syndromes, reduced mental alertness, and decreased productivity at work. According to Nobel Laureate Dr. Roger Sperry, “the more mechanically distorted a person is the less energy is available for thinking, metabolism and healing.”

The most immediate problem with poor posture is that it creates a lot of chronic muscle tension as the weight of the head and upper body must be supported by the muscles instead of the bones. This effect becomes more pronounced the further your posture deviates from your body’s center of balance.

To illustrate this idea further, think about carrying a briefcase. If you had to carry a briefcase with your arms outstretched in front of you, it would not take long before the muscles of your shoulders would be completely exhausted. This is because carrying the briefcase far away from your center of balance places undue stress on your shoulder muscles. If you held the same briefcase down at your side, your muscles would not fatigue as quickly, because the briefcase is closer to your center of balance and therefore the weight is supported by the bones of the skeleton, rather than the muscles.

In some parts of the world, women can carry big pots full of water from distant water sources back to their homes. They are able to carry these heavy pots a long distance without significant effort because they balance them on the top of their heads, thereby carrying them at their center of balance and allowing the strength of their skeleton to bear the weight, rather than their muscles.

Correcting bad posture and the physical problems that result can be accomplished in two ways. The first is by eliminating as much “bad” stress from your body as possible. Bad stress includes all the factors, habits, or stressors that cause your body to deviate from your structural center. Bad stress can result from a poorly adjusted workstation at work, from not having your seat adjusted correctly in your car, or even from carrying too much weight around in a heavy purse or backpack.

The second is by applying “good” stress on the body in an effort to move your posture back toward your center of balance. This is accomplished through a series of exercises, stretches, adjustments, and changes to your physical environment, all designed to help correct your posture. Getting your body back to its center of balance by improving your posture is critically important to improving how you feel.

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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Chiropractors seek the origin of illness in order to eliminate it {advice from a #BeverlyHillsChiropractor}

Chiropractor, Walker Ozar and his Beverly Hills Posture team serves the Beverly Hills, California area and the surrounding communities.  A Beverly Hills Posture health and fitness plan starts at the root causes of poor health—from poor posture, fitness and weight issues, ergonomics at home and in the office, to musculoskeletal issues and more—then tailored to include the fitness and therapy programs that are necessary to achieve desired short and long-term results.

As most people know, chiropractors practice natural, drugless, non-invasive health care and rely on the body’s ability to self-heal.  Sounds ideal, but just how does it work?

Chiropractors look at the whole picture

Like other health-care providers, we follow a standard routine to gain information about the patient.  Chiropractors consult, review the case history, conduct a physical examination, and may request laboratory analyses and/or x-rays. Unlike other health-care providers, however, chiropractors also conduct a careful analysis of a patient’s structure and pay particular attention to the spine.  Chiropractors also ask you about your life:   Do you eat well? Exercise at all? How do you deal with stress? Do you have children? What do you do for work? And so on.

Chiropractors seek the origin of the problem

Walker Ozar - Doctor of Chiropractic, Chiropractor in Beverly HIlls California

Using this information, a diagnosis is made. Included in the diagnosis is the probable reason for your pain or discomfort. It is important to note that chiropractors seek the origin of the illness in order to eliminate it-we do not simply treat the symptoms.  If your roof is leaking, do you simply catch the drips in a bucket for years on end, or do you repair the roof to prevent it from leaking? Similarly, if the migraine headache you’ve had all week is being caused by misaligned vertebra and an irritated nerve, do you continue to take pain killers indefinitely, or do you realign the vertebra to prevent the pain? You get the picture.

Chiropractors  fix the origin of the problem

Chiropractors have a term for misalignments: subluxations. A vertebral subluxation is a misalignment of the bones that protect the spinal cord. It’s a leak in the roof. Or a kink in the wiring of your nervous system.  The severity of the subluxation can vary, and there are a number of potential contributing factors that can be physical, emotional, mental, or chemical. The subluxation can be caused by any number of incidents, from birth trauma to an auto accident to simple repetition or over-use.

Take Your First Step to Better Health. 
Contact Beverly Hills Posture today to explore how we can support you. With better posture and strengthened muscles, you’ll gain more energy, experience pain relief, and improve flexibility and overall health.

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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How to give shoulder pain “the cold shoulder” {advice from a #BeverlyHillsChiropractor}

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 CaliforniaShoulder pain can have a number of different causes, ranging from an injury like a car accident, to a chronic problem like arthritis. Patients who experience shoulder pain may be surprised by the intensity and duration of the pain. The shoulder area is so essential for completing daily activities that it makes sense that the shoulder pain injury should be taken seriously and treated to avoid worsening your condition.

Symptoms
Some signs that shoulder pain needs immediate attention may include a decreased ability to hold objects, decreased functioning of the arm, shoulder pain that persists even while at rest, shoulder pain that lasts more than a day or two, and unusual twinges or aches in the shoulder area.

Diagnosis 
Chiropractic care can be an extremely effective treatment for shoulder pain regardless of its cause. A chiropractor will often begin with an examination of the patient’s neck area since shoulder pain can frequently be the result of “referred” pain from the neck. Whether the shoulder pain is connected to the neck or is limited to the lower part of the shoulder, it can generally be treated with non-invasive methods of natural healing such as chiropractic care.

Treatment
Care for an injured shoulder may include application of heat, application of ice packs, gentle manipulation to help the shoulder return to its original state of functionality, and gentle stretching and strengthening exercises that the patient can perform at home.

Be sure to subscribe to our YouTube Channel – we’ll be offering a variety of exercise tips that can help you mitigate shoulder pain in the near future.

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.

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.