How to test if you have good posture

We all know that we need good posture.  So today I wanted to share with you how to test if you have good posture.

The Wall Test – Stand with the back of your head touching the wall and your heels six inches from the baseboard. With your buttocks touching the wall, check the distance with your hand between your lower back and the wall, and your neck and the wall. If you can get within an inch or two at the low back and two inches at the neck, you are close to having excellent posture. If not, your posture may need professional attention to restore the normal curves of your spine.

The ‘Jump’ Test – Feel the muscles of your neck and shoulders. Do you find areas that are tender and sensitive? Are the buttock muscles sore when you apply pressure? What about the chest muscles?

If any of your muscles feel tight, sore or achy then why not book in for a massage.

Related Posts

  • Hypertension – Can massage help?

    After introducing, Hypertension, I discussed lifestyle and dietary factors that may assist you in either lowering high blood pressure or preventing it.  Now I would like to share with you the scientific evidence of the effectiveness of massage in assisting with the management of Hypertension. Seated Acupressure Neck & Shoulder Massage In 1997 Cady et al. in Perceptual & Motor Skills evaluated the effectiveness of a 15 minute chair massage on reducing stress as indicated by blood pressure. 52 employed participants' blood pressures were measured before and after a 15 minute massage at work. Analysis showed a significant reduction in participants' systolic and diastolic blood pressure after receiving the massage. High Blood pressure is associated with anxiety and stress, this study supports the conclusion that chair massage is relaxing, reduces stress and high BP. Relaxing (or Swedish) Massage In 2013 Givi in International Journal of Preventive Medicine looked at the effectiveness of a relaxing (swedish) massage  in the management of pre-hypertension.  The study was a single-blind clinical trial with 50 women selected by random sampling divided into a control and test group.  The test group (25 women) received 15 minute swedish massage 3 times a week for 10 weeks.  Their BP was measure before and after each session and 72 hours after finishing the massage therapy.  The results indicate the average systolic and diastolic BP in the massage group were significantly lower.  In addition 72 hours after the finishing the massage therapy there was still a significant difference between the test and control group. So if you are concerned about your Blood Pressure, go to your GP and have it checked.  Then why not book a massage. References Cady SH and Jones GE, Feb 1997, Massage therapy as a workplace intervention for reduction of stress, Perceptual & Motor Skills, (1) p157- 158 Givi M, Feb 2013, Durability of Effect of Massage Therapy on Blood Pressure, International Journal of Prevention of Medicine, 4 (5) P 511 - 516.

  • So how does massage help “tired” muscles?

    Many clients come to our clinics a few days after vigorous work outs or competing in sporting competition because their legs feel tried or heavy.  These clients often book a sports massage, but is their any scientific evidence to explain what is happening in the body during the treatment? Massage dilates superficial blood vessels and increases the rate of blood flow.  In addition if a deeper pressure is used like in sports or deep tissue massage on a healthy adult it improves the venous return.  Both of these changes to the blood flow represent a potent means to accelerate healing.  For example, it suggests that massage should improve the performance of fatigued muscles.  In addition, Goats asserts that massaged muscle fibres display less spasm, an increased force of contraction and enhanced endurance compared with muscles simply rested.  Which suggests that massage will assist in the improvement of sporting performance where it has been compromised. References Scull CD (1945) Massage - Physiologic Basis.  Archive of Physical Medicine 26: 159-67 Wilkins RW, Halperin MH, Litter J. (1950)  The effects of various physical procedures on circulation in human limbs.  Ann Intern Med 33: 1232-45 Goats GC (1994) Massage - the scientific basis of an ancient art: part 2.  Physiological and therapeutic effects Br J Sp Med 28(3)

  • Natrual Ways to Reduce Anxiety – Part 2

    Having explained what anxiety is, I want to look at how people can help themselves to reduce their anxiety levels. Whether you suffer from occasional anxious thoughts to a full blow anxiety disorder yoga can be helpful.  Once study found that women who practiced yoga twice a week for two months reduced their anxiety levels significantly. Another scientific study found that regular yoga was more effective than walking for improving the mood and anxiety levels in healthy people.  Current thinking is that Yoga may work by boosting the levels of the neurotransmitter GABA (gamma-aminobutryic acid) in the brain - which acts as an inhibitor in the brain reducing anxiety. References https://www.ncbi.nlm.nih.gov/pubmed/19341989 https://www.ncbi.nlm.nih.gov/pubmed/20722471