Posture: Myths, Facts, and Ways to Improve

Written by:
Activcore
May 18, 2020

As a physical therapist, I often hear from my clients, “I sit at a desk all day and I know I have horrible posture. That’s probably why my neck hurts, right?”. This idea generally comes from social media posts, posture “corrector” gadgets, and posture being the historical blame for every neck and back issue if you have a desk job. But here is the kicker — there is no perfect posture. That’s right, I said it. And this is what I reiterate to my physical therapy clients time and time again to break the negative cycle about posture being the cause of their pain.

You’re probably sitting at home reading this in your new "work station" set up and thinking, “So why does my neck hurt?”. It is because the culprit is time spent in a position, rather than the position itself that can lead to a problem. Any position sustained for a long enough period of time has the potential to increase load and cause discomfort. However, it is not generally the underlying cause of the discomfort. We are not static creatures by design. We are dynamic, adaptable, and resilient beings. We just need to remember to MOVE.

An area in particular that has the potential to become less mobile as we become more sedentary is the thoracic spine. The thoracic spine is designed to be a mobile segment to allow our ribcage to expand with breathing, encourage ample range of motion of your scapulothoracic joint for arm movement, and provide a platform for cervical and lumbar stability. However, increased thoracic stiffness can alter these mechanics. The good news is, movement can help us correct this.

Start your day off with a few of these common exercises to increase mobility in the thoracic spine:

  • Cat cow - Starting on your hands and knee, inhale and drop your chest towards the floor and look up toward the ceiling. Exhale and push the ground away from you, rounding through your spine and dropping your chin to your chest. Perform 15 times moving slowly.
  • Thread the needle - Starting on your hands and knees, reach your right hand under your left arm as far as is comfortable. Then reverse the movement and reach your right hand towards the ceiling. Follow your hand with your eyes. Perform 10 on each side.
  • Sidelying open book - Laying on your right side with your knees bent up at your waist and both arms are stretched out in front of you. Take a deep inhale and as your exhale, reach your left hand to the ceiling and back behind you. Follow your hand with your eyes. Inhale to bring your hand back. Perform 10 on each side.
  • Foam roller pec stretch / snow angels - Lay with your foam roller along your spine and bring your arms out to a “T”. Hold this stretch for as long as is comfortable in the anterior chest. Snow angels - raise your arms up towards your ears, as if you were making a snow angel. Perform 10 times.
  • Foam roller thoracic extension - With the foam roller perpendicular to your spine and in between your shoulder blades, gently roll back and forth for an extension mobilization.
  • Wall snow angels - leaning against a wall with your core engaged, squeeze your shoulder blades together and raise your arms up besides your ears, trying to maintain as much contact with the wall as possible. Perform 15 times.

*NOTE:  Mild discomfort while performing these exercises is okay, however do not continue if you are experiencing an increase in pain that feels abnormal*

Motion is lotion, movement is medicine, and whatever other tag-line you’ve heard from a PT in the past reigns true. Taking breaks throughout your day to move is going to be the most effective way to combat stiffness and sore muscles. Move through any organic range of motion or stretches that feel good while sitting at your desk sorting through email. Take advantage of being in your home to walk around while you’re on that conference call. Do 10 squats whenever anyone brings up COVID-19. Find time mid-day or after work to get out of those static positions and move your body through its entire available range of motion with walking, pilates, yoga, crossfit, or biking. Make a routine of what consistently works best for you to build your resilience and create a stronger you. Your body will thank you for it later.

Disclaimer:  The views expressed in this article are based on the opinion of the author, unless otherwise noted, and should not be taken as personal medical advice. The information provided is intended to help readers make their own informed health and wellness decisions.

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Activcore

Activcore is made up of physical therapists and Pilates instructors who are specially trained, fully equipped, and totally committed to bringing out the very best in you. They work together as an integrated team with a common mission to transform how you feel, move and perform. While they all have general orthopedic experience, each provider specializes in a particular area of study (e.g., pelvic health, TMJ disorders, men's health, scoliosis, etc.) so that you get the best care possible for your particular needs, lifestyle and goals.
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What Every Beginning Snowboarder Needs to Know. Q&A with Burton.

In addition to figuring out if your body is physically ready to hit the slopes, how do you know if you have the right equipment for optimal performance as a beginner snowboarder? I visited the Burton store here in the Rino District of downtown Denver to answer some of the most commonly asked questions that beginner snowboarders need answered. I was able to chat with the store’s Assistant Manager and avid snowboarder, Tom Ritter. ‍

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Mask Wearing Can Be a Pain in the Neck: 5 Movements to Alleviate Muscle Tension

After recently spending 3 days caretaking for my at-risk, elderly family members, I was humbled by the physical toll wearing a mask for 12 consecutive hours each day had on my body. As I was helping with household chores such as dishwashing, laundry and mail opening, about every 30 minutes I became aware of growing tension developing in the back of my neck. This was a result from looking down –– and over my mask –– for extended periods of time.

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Diastasis Recti Abdominis (DRA): Part 1, Diagnosis

Whether you’re new to motherhood or a seasoned Mom, I would like you to envision a scenario. You’ve just had your little one and you’re at home navigating through mommahood. As your baby is growing, your body is healing. You’re adjusting to a new life balance and trying to sleep whenever you get a free moment. And to top it off, there’s doming on your core every time you get out of bed. Does this sound familiar?

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New Study Uncovers the Truth About Lumbar Fusions

So here’s a very recent article about the use of lumbar fusion for chronic low back pain. The conclusion is very clear: “The present meta-analysis determined that fusion surgery was no better than nonoperative treatment in terms of the pain and disability outcomes either at short- or long-term follow-up.”

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Take Control of Your Personal Health: An Interview with the Founder of Align Health Coaching

In this interview, Dr. Elizabeth Dalrymple, lead physical therapist at Activcore, talks with Gail Turner-Cooper, the founder of Align Health coaching, about taking control of your personal health by making small, sustainable changes to your diet and lifestyle.

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Diastasis Recti Abdominis (DRA): Part 2, Evaluation

Now that we have a better understanding of what a Diastasis Recti Abdominis (DRA) is, let’s talk about what physical therapy can do for you. Physical therapy is a conservative treatment option, because there is no surgery involved and you allow the body to heal itself with specific exercises. Diastasis Recti are diagnosed measuring how many cm or mm of separation there is on the linea alba (i.e. the midline of your six-pack muscle).

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Chip it Close: An Interview with Golf Pro Heidi Mitchell

In this interview, I had the pleasure of chatting with Golf Pro Heidi Mitchell about her career path, her specialized training, and her top tips for golfers eager to improve their game. I met Heidi as a golf student myself. I sought out golf lessons not only to improve my swing, but also to enhance my understanding of the game to better help my physical therapy patients who are golfers. Heidi’s instruction is detailed, coming from years of experience on the golf course, creative, and (maybe most importantly) fun.

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How Should I Flatten My Abs During Exercise?

To keep the abs flat, you need core coordination. Your pelvic floor, transverse abdominus and thoracic diaphragm need to work together to keep the abdominals flat during exercise. Abdominal coning is when the abdomen bulges upward during an exercise. This points to a difficulty recruiting the deep abdominal muscles. We need the deep abdominal muscles to stabilize the spine and the pelvis.‍ If they are not firing at the right time, it can result in pain, movement dysfunction, and postural changes down the line.

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2 Minutes of Diaphragmatic Breathing as an Immunity Boost

"Inhale into the low belly, then exhale"... We hear about diaphragmatic (or belly) breathing in yoga, fitness, relaxation techniques, and improvement in lymphatic flow. But why? There are several anatomically related reasons why, here are two...

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Is Dry Needling Like Acupuncture?

Acupuncture and dry needling can use the same, thin filiform needle. However, the mechanism for what each is used for differs. In this blog article, we will explore the differences between trigger point dry needling (TPDN) and acupuncture.‍ Have you ever felt a knot-like band in a muscle? Perhaps an aching pain coming from a particular spot on a muscle that is reproduced when pressure is applied? This may be known as a trigger point defined as a “focal area of hyperirritability that is sensitive to pressure and can refer symptoms to other areas of the body.”

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Get to Know Your PT: Dr. Sara Kiyani

I joined the Activcore team in Atlanta, GA in October 2021. I am a Doctor of Physical Therapy (DPT) who specializes in pelvic health, women's health, running analysis and general orthopedics. I help women address their pain, weakness, and dysfunction in their pelvic floor muscles so that they can engage in all activities they love to do without pain, urinary leakage, or any pelvic discomfort. I became interested in specializing in the burgeoning field of pelvic health...

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Physical Therapy for Concussions

We've helped countless people recover from concussions. Here are some of the most common questions that we get on this topic.‍ When should I start physical therapy after sustaining a concussion? What can a physical therapist do to help me recover from a concussion? It’s been a long time since my concussion, can physical therapy still help?

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As a New Mom, When is the Ideal Time to Start Running Again?

Although many articles commonly warn new moms that running too early postpartum can cause various complications and is not advised, this does not apply to every woman across the board. Every woman’s body is different and each will not only have a different recovery process, but also variations in their previous baseline of running prior to giving birth.

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Relieving Chronic Pelvic Pain with Yoga

Chronic Pelvic Pain (CPP) is a multifaceted condition affecting 20% of women in the United States. Treatment includes pharmacological interventions, physical therapy, and lifestyle modifications. Studies have shown that yoga is an effective intervention to help both improve pain and quality of life in women with CPP. ‍Many times those suffering with chronic pelvic pain experience high levels of both anxiety and stress.

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Vestibular Rehabilitation Therapy (VRT): What Is It & How It Can Help You

Dizziness, nausea, headache, feeling off-balanced, or a hard to describe “off” sensation are common symptoms associated with vestibular disorders. If you’re experiencing one, two, or all of these symptoms, you know that going to work, exercising, and socializing can become difficult or even impossible. If you are experiencing a vestibular disorder, you’re not alone. It is estimated that 35% of adults in the United States aged 40 and above have experienced symptoms related to a vestibular disorder.

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Suspect a Concussion? Know the FAQs

Over the last several years concussions have been gaining more attention in the sports realm and media. While there is a lot of new information out in the ether about how to treat a concussion; unfortunately, there is also a lot of out-dated advice available. If you think you’ve sustained a concussion from a sports injury, car accident, fall around your home or some other way, you will benefit from physical therapy to address your injury and any concussion symptoms you may be experiencing.

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Why Kegels Don’t Always Fix Stress Incontinence

Stress incontinence is when urine leaks while performing an action or activity. This can happen for many different reasons and here’s a hint: it’s not always weakness! There are three main factors that can be happening at the pelvic floor to cause stress incontinence: weakness, increased tone, or lack of coordination. Weakness can result after any injury or trauma to the pelvic floor, or just over time from dysfunctional movement patterns. If there is a lack of strength at the pelvic floor, that means there is not enough tension to combat pressures...

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Why Do I Feel Dizzy? The Vestibular System Explained.

Have you ever experienced dizziness, nausea, headache, difficulty with balance, or that hard-to-explain feeling of being "off"? If you have, then you've had experience with your vestibular system whether you’ve heard of it or not. If you’ve experienced any of these symptoms, you know that doing regular everyday tasks like getting ready in the morning, driving, working, and socializing can become difficult or even impossible. But what even is your vestibular system? How does it work?‍

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Is Your Physical Therapist the Right Fit for You? 5 Questions You Should Be Asking.

There are now over 300,000 physical therapists (PTs) in the United States. If you’re looking for one in any major metropolitan area like Denver, CO, it might feel like most of them are located near you! With so many, it may be overwhelming when looking for the right fit for you. All physical therapists have similar backgrounds when it comes to the basics. We are all required to graduate from an accredited school, pass the national boards, and hold an active license in each state we practice in.

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Should I Get Worse Before I Get Better? Understanding Vestibular Rehabilitation Therapy

If you are experiencing vertigo, dizziness, or headaches and have been diagnosed with anything from BPPV to a concussion, you are not alone! It is estimated that 35% of adults in the United States ages 40+ have experienced symptoms related to a vestibular disorder. [1] If you are looking to address your condition, your doctor may refer you to Vestibular Rehabilitation Therapy (VRT). But what is VRT and why did they make it sound like it’d be awful?!

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Prenatal Prep Workshop on March 10th in Denver!

Has anyone taught you how to push your baby out during delivery? Are you experiencing any urinary incontinence, low back pain, pelvic/pubic pain, constipation, etc. and you're pregnant? Come learn the mechanics on how your pelvic floor works, exercises you can be doing during your pregnancy, exercises you can do before your 6 week postpartum check up, and a few other topics you don't want to miss.

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Do I Have Pelvic Floor Dysfunction? How to Screen For This.

As a physical therapist who specializes in the pelvic floor, I can assess, diagnose, prevent and prescribe treatment of pelvic floor related conditions. These dysfunctions include urinary incontinence, bladder and bowel dysfunctions, sensory issues and pain around pelvis, pain with sex and other sexual related dysfunctions, pelvic organ prolapse, pregnancy and postpartum recovery and more.

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5 Signs of Concussion

Did you know that a concussion is classified as a mild traumatic brain injury? Concussions can be the result of a direct hit to the head, a fall, sports accident, car accident, bicycle accident, or work-related injury. It can also occur from forceful neck motion such as whiplash.

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So You Had a Concussion, Now What? Learn the Do’s and Don’ts

If you suspect that you’ve sustained a concussion, fast track your recovery by following these general guidelines. You may not even realize you have signs and symptoms of a concussion until you try normal everyday activities. Early intervention is essential to safely recover. A concussion trained physical therapist can help you.

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Is Dry Needling The Same As Acupuncture? Can It Get Rid Of My Pain?

You may have heard friends or family talk about being “needled” as a part of their physical therapy regimen. Some of them may have even described it as a magical cure for getting rid of pain! But what exactly is dry needling? Is it like acupuncture? And could it be helpful for you?

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3 Tips For Managing Diastasis Recti During Pregnancy

A diastasis recti (DR) occurs when the rectus abdominis, your 6-pack muscles, separate in the front of the body. This commonly occurs during pregnancy but can also be found in persons with stomach obesity. As the abdomen increases in size, it stretches the front abdominal wall leaving the linea alba (connective tissue between your abdominal muscles) vulnerable to separation.

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Activcore Expands Into an OB/GYN Practice in Littleton, Colorado!

We are excited to announce that we have opened a 4th location in the greater Denver area! This Activcore studio is located inside a popular OB/GYN practice known as Women’s Health Care Associates.

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Get to Know Dr. Sarah Pucillo from Women’s Health Care Associates

I recently started offering pelvic health physical therapy services at our latest Activcore studio in Littleton, Colorado. It is located within a popular OB/GYN practice called Women’s Health Care Associates. This new venture has given me an opportunity to learn more about this amazing group of medical providers in the Denver area.

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Physical Therapist's Role in Osteoporosis Management

Bone density peaks for women around age 18 and in the early 20s for men. Women begin to rapidly lose bone density during menopause. After menopause, bone density losses taper. It is during this time that women are at risk for developing osteoporosis. New guidelines have been released by the American Physical Therapy Association (APTA) on physical therapist's management of osteoporosis...

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6 Exercise Principles That Are NECESSARY For Fat Loss

There are many reasons someone might embark on a fitness journey: general health, enjoyment, to build strength, to build endurance, speed training, enhance sports performance, fat loss, and more. Achieving certain fitness goals is more difficult than others. Enhancing sport performance, increasing speed, and building strength are some of the more difficult fitness goals to achieve.

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Can I Learn How to Fix My Vertigo on YouTube?

The short answer is maybe, but it will probably be a long shot. Many people experiencing vertigo have resorted to YouTube to cure their condition after seeing the half somersault maneuver developed by Dr. Carol Foster on mainstream news channels. This maneuver treats one type of vertigo, known as Posterior Canalithiasis BPPV...

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