Healthy Home Newsletter May 2013 - Volume XVII, Issue 5

Good Posture Keeps You in Good Health

May 2013 - Volume XVII , Issue 5 May 2013 - Volume XVII , Issue 5

Owners : Len Hume & Annette Marchionda

Good Posture Keeps You in Good Health

Musculoskeletal disorders or repetitive strain injuries are a real pain . But much of it can be avoided or alleviated simply by maintaining good posture . As a rule , you should concentrate on keeping your weight off your arms when you work at the computer . For example , don ' t lean on your arms or wrists and don ' t reach with hands . Instead , position your arms by using your should and scapular muscles ( back and shoulder blade muscles ). Also try to keep your back always in contact with your chair to prevent slouching . Here are exercises and stretches that help you sitting up straight :

1 . Place your right hand over your left collarbone . You can use your left hand to support your right as you gently tug downward on the skin and underlying tissue , while slowly stretching your head back and away from your hands . You should feel a stretch in the front of your neck . Hold for one to two deep breaths and gently release . Repeat on the opposite side .

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2 . When you ' re not sitting straight , you can put an enormous strain on your neck muscles . Stretch those muscles by pulling your head upward , then bringing your chin back to create a double chin . Hold for one to two deep breaths and repeat three to five times .

3 . The scapulae ( or shoulder blades ) tend to fall out to the side and forward due to weakness in the midback and too much tension in the upper back . Fight the tendency to let them to rise up toward your ears . To strengthen the midback muscles , place your hands on your stomach and gently tuck your scapulae in and down . Hold for one to two deep breaths and repeat three to five times .

4 . Stand in a doorway with your hands comfortable on either side of the door jamb . Stand with your feet hip-distance apart . Keeping knees slightly bent , maintain a slight chin and shoulder blade tuck . Take a small step and go chest first through the doorway . You should feel a stretch across your chest muscles . Do not let your shoulder creep up or let your elbows point back behind you . Hold for one to two deep breaths and repeat . -Adapted from Business 2.0 www . JustinGuitar . com

This is a site for guitar players , from complete beginners to experienced players . London-based guitarist Justin Sandercore has created several hundred tutorial videos and other resources that will help you improve in every aspect of guitar proficiency and mastery . Chords , rhythm , scales , arpeggios , and every genre type and style ... Let Justin do for you what he has done for hundreds of thousands of others since 2003 .

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