In Perfect Symmetry

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


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About “Wellness Psychology” – be proactive and develop habits

Wellness psychology is the study of mental and emotional wellness – in other words, the wellness, psychology, body, Walker Ozar - Doctor of Chiropractic, Chiropractor in Beverly HIlls Californiaway to create conditions of thinking and feeling that are consistent with healthy living.

Wellness psychology is a way of responding to the challenges of life with positive expectancy and self-esteem, based on the awareness that our natural state is harmony and inner peace, if we can reduce or eliminate whatever is interfering with that state.

Wellness psychology is based more on lifestyle decisions than the treatment of a professional. Learning to interpret the events of your life with positive realism gives you a perspective from which you can assign uplifting meanings to those events. Tony Robbins says, “Nothing has any meaning but the meaning you give it,” and putting a positive spin on things sets an internal environment that is more likely to encourage overall wellness.

But there’s more to wellness psychology than just positive thinking. Rather than waiting around for mental and emotional symptoms, you can be proactive and develop habits that make you mentally and emotionally healthier on an ongoing basis.

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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GYROTONIC® feautred at Beverly Hills Posture


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GYROTONIC® – physical therapy and fitness training for the body, mind and spirit

Status Update (Facebook)

By Gyrotonic

Below is a recent email from musician, Mary Ann Vorasky about how her GYROTONIC® practice has impacted her life, and her work as an artist:  

I am currently receiving Gyrotonic lessons at Walker Ozar’s Chiropractic Clinic (Beverly Hills Posture) in Beverly Hills, CA and it is really helping change some longstanding postural issues of mine, as well as supporting me in new ways of being in the world, so I decided to write to you to tell you about it. I have seen interviews with Juliu Horvath in which he says we should feel ease while performing the movements so that we could sing while doing them, and that is why I am writing you. I recently wrote a new song (I’m a singer/songwriter/musician) and sang it to my Gyrotonic teacher, Louis Flores, yesterday in the lesson.

I was amazed how easily the song flowed out of me while I was doing leg work, lying on the table. I also felt so open in my hips, and that is really a major change from how I began, when, with knees bent, I could barely move my right leg outward.

Louis Training a client on the GYROTONIC® Pulley Tower Combination Unit, 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

Louis Training a client on the GYROTONIC® Pulley Tower Combination Unit

I still have much healing/rehab work to do, but I just wanted to tell you how happy I am to be receiving the Gyrotonic lessons, which I am using my health insurance to help me pay for.

Here is a link to my new song:
https://soundcloud.com/buttercookie/tell-me-do

Along with my developing physical movement comes new emotional awareness, and the song itself describes some of this process. I am learning how to accept who I am as I am, even as I am changing through this work, letting old posture and emotional pain go. It’s amazing!

I am currently planning a music video for this song in which I hope to feature the choreography/dance of Cati Jean and Le Fleur des Sens.

Also, here is a link to my new website which has a few videos of other songs of mine from a house concert I performed last month: http://maryannvorasky.com/

If Juliu Horvath or other Gyrotonic or Gyrokinesis teachers would like to use some of my music or songs for their work, I would be honored.

-Mary Ann Vorasky

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.


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Quick and easy to remember fitness tips

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 CaliforniaHere are a few tips we’ve gleaned from across the Web to help you get and stay on the right path toward lifelong wellness.

Admit your weaknesses.  If you have an exercise or set of exercises that you don’t like to do, do them.  If you are avoiding them, you are probably weak in that area.  Forcing yourself to do them not only increases your discipline, it also will help balance your workouts.

Save time and muscle Keep weight workouts under an hour.  After an hour, research shows that your body will start to produce more Cortisol which tends to have a muscle wasting effect.

We still like sit-ups!  Sit-ups have gotten a bad rap from time to time.  Done correctly however, the standard sit-up is still one of the most effective abdominal exercises.  There are dozens of variations of sit-ups and crunches and we won’t go into them all here.  Avoid doing sit-ups with anchored feet as this tends to expose the lower back to undue stress.  Otherwise, find a method that works for you.  Also, avoid working your abdominals every day.  Abdominals are like any other muscle, they need to time to recoup.

Focus on Flexibility as you age.  If you’re under 40 years old, hold your stretches for 30 seconds.  If you are over 40, hold your stretches for 60 seconds.  As we age, our muscles become less pliable and need more attention to maintain flexibility.  Maintaining or increasing one’s flexibility is a key factor in avoiding injuries as we age.

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

Photo Credit: Parade.com

Huff and Puff your way to stronger Abs.  If you exhale forcefully at the top of the move while doing crunches, it forces your abs to work harder.  Harder work equals stronger abs!

Flatten your Gut. The Transversus Abdominus is the muscle that lies under your Rectus Abdominus (commonly referred to as the “six-pack”).  This is the muscle that you use when you suck your gut in.  Strengthen the Transversus Abdominus by pulling your belly button in towards your spine and hold for 10 seconds while breathing normally.  Repeat 6-8 times.  While you can’t see this muscle, it will help flatten your gut!

STRONGER AND FASTER.  Doing the same amount or exercises during your workout in a shorter period of time helps build muscle.  It forces your muscles to work harder and has the added benefit of building muscular endurance.  If you do your workout routine in 40 minutes, try to get it done in 35 minutes.

Isolate your Abs. When doing reverse crunches, round your back by rolling your hips and pelvis towards your chest as opposed to just raising your legs.  Otherwise you will engage your hip flexors for the majority of the work.  In order to get the maximum benefit when working your abs, you must isolate them as much as possible.

Front image_drinking-water, 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

Photo Credit: Clean Water Action [Clean Water Action is working to protect California from the dangers of hydraulic fracturing aka fracking] http://cleanwater.org

Drink your way to fitness.  We’re talking water here!  Most people don’t drink enough water.  You have heard the standard recommended amount of water; eight 8 ounce glasses a day.  In reality, how much water you need depends on a number of factors, not the least of which is how big you are.

Water supports a host functions needed to achieve and maintain a healthy weight and to assist your body’s operating systems.  It helps flush toxins from your system; lubricates joints and muscles; maintains muscle tone; aids in the fat burning process (being dehydrated slows the process!); helps deliver oxygen to your muscles.  Dehydration lowers blood volume, which decreases blood flow to your muscles leading to feeling tired.

Drinking an adequate supply of water every day is a key component of your fitness level. If you only drink water when you are thirsty, you are already dehydrated. Drinking more water will also not make you look bloated, in fact it will have the opposite effect.

Go shorter, Go faster, AND GO safer.  Consider mixing up your running routine by going shorter distances faster.  This tends to improve your running form making you less susceptible to injury.  Also, running shorter distances creates less wear and tear on your body.

It’s easier to buy new shoes than new knees. Shoes have a shelf life, even if they don’t look like they need to be replaced.  On average, shoes will have a useful life of 500-600 miles.  To figure out when you should replace them, simply divide your weekly average running distance into 500.  You then know when you are in the replacement time frame.

Photo: WebMD.com, 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

Photo: WebMD.com

Warm up BEFORE your work out.  Warming up for your weight workout by walking on the treadmill isn’t really warming up effectively.  Since you are warming up a different set of muscles on the treadmill than you will be working while lifting, the benefit is almost non-existent.  Instead, use an un-weighted bar and mimic the exercises you will be doing.  This provides a more effective targeted warm up.

Your Abs are hurting your lower back.  We have a tendency to focus on doing tons of abdominal work and not so much on working the opposing muscles in the lower back.  This creates an imbalance and can pull your posture out of alignment.  This leads to tension in the lower back and further erodes good posture. To avoid this problem, always match each set of abdominal exercises with a corresponding lower back exercise.  You will look better, feel better and save yourself a pain in the back!

Photo: WebMD - Thermos Smoothie (click on photo for recipe), 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

WebMD.com – Thermos Smoothie (click photo for recipe)

Feed your muscles post work out.  Include at least 20 grams of sugar with your post work out meal.  Sugar helps carry protein to the muscles you just worked.  So, a little sugar with your chicken sandwich will help build stronger muscles quicker.  Just be sure to limit sugar intake the rest of the 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.


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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.