The Revolution of Posture: Why Awareness Matters, Especially Over 40
As we navigate through life, our bodies undergo numerous changes, and one area often overlooked yet critically important is our posture. As we reach our 40s and beyond, these changes can significantly impact our overall well-being and quality of life. Let's delve into why posture awareness is more crucial than ever and what steps we can take to address it.
Why Does Posture Matter, Especially Over 40?

1. Physical Changes: With age, our muscles and joints naturally undergo changes, potentially leading to decreased flexibility and strength. Poor posture exacerbates these issues, contributing to stiffness, discomfort, and increased risk of injuries such as falls.
2. Impact on Health: Beyond physical appearance, posture plays a pivotal role in our health. It affects breathing, digestion, and circulation. Incorrect posture can strain muscles and joints, leading to chronic pain in the neck, shoulders, and back. It can even affect mood and energy levels.
3. Daily Habits: Modern lifestyles often involve prolonged sitting, hunching over screens, and sedentary activities, all of which can take a toll on our posture. Over time, these habits can lead to postural imbalances that are challenging to correct without intentional effort.

What Changes Happen and What Can We Do About Them?

1. Kyphosis and Forward Head Posture: As we age, there's a tendency for the upper back to curve forward (kyphosis) and the head to protrude forward (forward head posture). This can result from weakened back muscles and excessive screen time.

Solution: Incorporate exercises that strengthen the upper back and stretch tight chest muscles. Practicing good ergonomic habits, such as adjusting computer screens to eye level, can also help.

1. Loss of Bone Density: Osteoporosis and osteopenia become more prevalent with age, making bones more susceptible to fractures. Poor posture can increase the risk of spinal fractures and compression.

Solution: Weight-bearing exercises and resistance training help maintain bone density. Proper posture reduces the strain on bones and joints, decreasing the risk of fractures.

1. Muscle Imbalances: Sedentary lifestyles contribute to weakened muscles and tight, shortened muscles, leading to postural imbalances.

Solution: Engage in regular physical activity that includes strengthening exercises for the core, back, and legs. Yoga and Pilates can improve flexibility and posture awareness.

1. Joint Stiffness and Pain: Joint degeneration and arthritis are common with age, exacerbating stiffness and pain if posture is poor.

Solution: Maintain a healthy weight to reduce joint stress. Stretching exercises and low-impact activities like swimming or walking can improve joint flexibility and reduce pain.

Taking Action:
Becoming aware of our posture and its impact is the first step toward improvement. Here are practical steps to incorporate into daily life:

• Mindful Posture: Pay attention to how you sit, stand, and move throughout the day. Aim for a neutral spine alignment with shoulders relaxed and head balanced over the shoulders.
• Ergonomic Setup: Adjust workstations and seating to support good posture. Use ergonomic chairs, position screens at eye level, and take frequent breaks to stretch and move.
• Exercise Regularly: Include strength training, flexibility exercises, and cardiovascular activities in your routine. These activities support overall posture and physical well-being.
• Seek Professional Guidance: Consider consulting a posture specialist for personalized guidance and exercises tailored to your needs.

In conclusion, prioritizing posture awareness and making proactive changes can significantly enhance our health and well-being as we age. By understanding the importance of posture and taking steps to improve it, we can cultivate confidence and vitality in our daily lives, ensuring a healthier and more active future.
Let's start this revolution of posture awareness together, embracing the journey toward better health and posture at any age!

In the world of fitness and wellness, there's no shortage of exercise methods and programs promising to alleviate pain and improve overall health. One approach that stands out from the rest is the Egoscue Method. Developed by Pete Egoscue in the 1970s, this method takes a distinctive approach to exercise and pain relief. In this blog, we'll explore what sets Egoscue exercises apart from other forms of exercise.

1. Individualized Assessment:  One of the key differentiators of the Egoscue Method is its emphasis on individualized assessment. Unlike generic fitness programs, Egoscue practitioners believe that each person's pain and movement issues are unique. To address these individual needs, Egoscue practitioners conduct thorough assessments to identify the root causes of pain and dysfunction. These assessments take into account your posture, alignment, and movement patterns, allowing for a personalized exercise plan.
2. Focus on Alignment:  Central to the Egoscue Method is the idea that many physical ailments result from poor posture and misalignment of the musculoskeletal system. Traditional exercise programs often overlook the importance of proper alignment. Egoscue, on the other hand, places alignment at the forefront of its approach. By addressing postural imbalances, the method aims to restore the body to its optimal state, reducing pain and improving overall function.
3. Pain Relief Through Exercise:  Egoscue exercises are designed not just for fitness but also for pain relief. Rather than masking pain with medications, this method seeks to address the underlying causes of discomfort. By restoring proper alignment and function to the body, individuals often experience significant reductions in pain. This approach can be particularly appealing to those who want a natural and drug-free way to manage chronic pain.
4. Functional Movement: Egoscue exercises focus on functional movement patterns.  Instead of isolating individual muscles or body parts, the method emphasizes movements that mimic real-life activities. This makes Egoscue exercises highly practical, as they improve your ability to perform everyday tasks with greater ease and efficiency.
5. Gentle and Low-Impact: Many fitness programs place a heavy emphasis on high-intensity workouts and strenuous exercises. In contrast, Egoscue exercises are typically gentle and low-impact. They prioritize safe and controlled movements, making them suitable for people of all fitness levels and ages. This makes the Egoscue Method an excellent choice for those with injuries or limitations that prevent them from engaging in more strenuous activities.
6. Long-Term Solutions:  Unlike quick-fix fitness trends, the Egoscue Method offers long-term solutions. By addressing the underlying causes of pain and dysfunction, this approach aims to provide lasting results. Many people who adopt Egoscue exercises into their routine find that they not only experience pain relief but also maintain improved posture and function over time.

Conclusion
The Egoscue Method stands out in the world of exercise and pain relief for its individualized approach, focus on alignment, emphasis on pain relief, promotion of functional movement, gentle nature, and commitment to long-term results. If you're dealing with chronic pain or seeking an exercise method that prioritizes your unique needs, the Egoscue Method is worth exploring. Remember to consult with a qualified Egoscue practitioner to receive a personalized assessment and exercise plan tailored to your specific goals and challenges.

If you are interested in learning more about Posture Therapy exercises, contact Candace Grant, Your postural Specialist. 

Why Do Muscles Get Sore?
Muscle soreness, also known as delayed onset muscle soreness (DOMS), is the pain and stiffness that occurs 12-24 hours after intense or unaccustomed exercise. Several factors contribute to muscle soreness:

1. Microscopic Damage: When you engage in strenuous physical activities, you subject your muscle fibers to microscopic damage. This occurs as a result of the muscle fibers lengthening (eccentric contraction) or contracting forcefully (concentric contraction).
2. Inflammation: The body responds to this damage by initiating an inflammatory process. This inflammation causes pain and swelling in the affected muscles.
3. Lactic Acid Buildup: Contrary to popular belief, lactic acid buildup is not the primary cause of muscle soreness. However, it can contribute to a temporary burning sensation during exercise.
4. Chemical Changes: As you exercise, chemical changes occur within the muscles, leading to irritation of nerve endings and an increased sensation of soreness.

Shifting Muscle Soreness During Posture Exercises
When you engage in posture exercises, the nature of muscle soreness can shift for a few reasons:

1. Different Muscle Groups: Posture exercises often target muscles that may not be accustomed to sustained contraction and engagement. As a result, you may feel soreness in muscles you haven't previously noticed during regular activities.
2. Alignment Changes: Correcting your posture can involve subtle shifts in the alignment of your spine, shoulders, and hips. These adjustments can put new stress on muscles, leading to soreness as they adapt to the new positions.
3. Muscle Imbalances: Poor posture often results from muscle imbalances, with some muscles being overused and others being underused. As you work on improving your posture, you may initially experience soreness as these imbalances are addressed.

How Long Does It Take to See Benefits?
The time it takes to see benefits from posture exercises can vary from person to person, depending on several factors:

1. Consistency: Consistency is key when it comes to posture exercises. The more regularly you perform these exercises, the quicker you're likely to see results.
2. Severity of Posture Issues: The severity of your posture issues will impact how long it takes to see improvements. Minor posture problems may see results within a few weeks, while more significant issues may take several months of consistent effort.
3. Individual Factors: Each person's body is different, and factors like age, genetics, and overall health can influence how quickly you experience improvements in posture.
4. Technique: Proper form and technique are crucial when performing posture exercises. Working with a postural therapist or fitness professional can help ensure you're doing the exercises correctly, which can speed up the process.

In conclusion, muscle soreness is a natural part of the process when working on posture exercises. It signifies that your body is adapting and making positive changes. The time it takes to see benefits can vary, but with patience, consistency, and proper guidance, you can achieve improved posture and overall musculoskeletal health. Remember that if you experience persistent or severe pain, it's essential to consult with a healthcare professional to rule out any underlying issues.

Candace Grant, 
Massage and Postural Therapist
www.candacegrantrmt.com

, In the quest for improved well-being, we often stumble upon hidden gems that have the potential to transform our lives. One such treasure trove lies in the realm of posture exercises – a realm that, more often than not, remains unexplored. Let's delve into the uncharted territories of posture exercises and discover the remarkable benefits they bring to light.

1. A Path to Self-Discovery: Posture exercises offer more than just physical adjustments. Engaging with them introduces you to facets of your body that you might have overlooked. As you learn to align your spine, shoulders, and hips, you begin to build an intimate connection with your body's mechanics.
2. Elevating Confidence: The way you carry yourself influences your self-assurance. Through posture exercises, you cultivate a stance of strength and poise. As you gradually see the transformation in how you present yourself, your confidence naturally receives a boost.
3. Banishing Discomfort: Postural imbalances often lead to discomfort and even pain. Learning the intricacies of posture exercises empowers you to identify and address these imbalances. The result? A significant reduction in aches and discomfort, making your daily activities far more enjoyable.
4. Enhanced Energy Flow: A balanced posture contributes to the smooth flow of energy throughout your body. This harmonious energy flow not only fosters physical wellness but also revitalizes your mental state, leaving you feeling more invigorated.
5. The Mind-Body Connection: Posture exercises aren't just about physical adjustments; they bridge the gap between your physical and mental well-being. Engaging in these exercises encourages mindfulness, helping you remain present and attuned to your body's signals.
6. Longevity and Vitality: As you practice and refine your posture, you're investing in your future. A strong and aligned posture plays a pivotal role in maintaining your body's longevity and vitality, ensuring you can lead an active and fulfilling life as you age.
7. A Paradigm Shift: Learning posture exercises initiates a shift in your approach to health. It underscores the importance of consistency and dedication, reminding you that small, daily actions can culminate in significant changes over time.
8. Empowerment Through Education: By delving into the world of posture exercises, you equip yourself with knowledge that empowers you to take control of your physical well-being. You become an active participant in your health journey.
9. Prevention as a Priority: Prevention is often more effective than a cure. Posture exercises serve as a proactive measure against future discomfort and health issues, allowing you to circumvent problems before they arise.
10. A Foundation for Holistic Wellness: Ultimately, posture exercises lay the foundation for a holistic sense of wellness. They remind us that our bodies are interconnected systems, and addressing one aspect – like posture – can have ripple effects on various facets of our health.

In the pursuit of a healthier and more fulfilled life, the power of posture exercises is not to be underestimated. These unassuming routines carry the potential to reshape your relationship with your body, infuse you with newfound confidence, and pave the way for a vibrant and pain-free future. So, take a step into this world of transformative learning, and unlock the myriad benefits that await.

Candace Grant, RMT, Postural Specialist

Have you ever stopped to think about your posture before you exercise?

Posture plays a critical role in exercise and overall well-being. Good posture is defined as the ability to maintain integrity and balance regardless of the activity being performed. Therefore, maintaining proper posture during exercise helps to ensure that your body is in optimal alignment which allows for efficient movement patterns, minimizes unnecessary stress on joints and muscles, and maximizes the effectiveness of the exercises. Proper alignment helps to engage the correct muscles to work synergistically resulting in optimal muscle recruitment and engagement.  This helps to prevent muscle imbalance and the risk of overloading and compensation patterns thereby reducing the risk of injury.  Proper posture is crucial for spinal health and stability, as the spine helps to distribute forces evenly, maintain the natural curvature of the spine and reduce the risk of excessive strain and compression on the spinal structures.
There is a concept of the “body’s blueprint” which refers to the ideal alignment and function of the body. It is the goal through postural exercises to restore the body to its natural blueprint by addressing postural imbalance and musculoskeletal issues.
Our body has 8 main bilateral load joints that work in symmetry to maintain balance and alleviate musculoskeletal issues. The 8 load joints are considered as ankles, knees, hips, and shoulders and if any one of them is out of alignment it pulls the other joints out creating a chain reaction of deviation or compensation.  Imagine your car having one bald tire, the rest of the car and other tires must do more work to keep the car on the road properly. If left too long, it starts to cause other issues and a greater amount of wear and tear on the rest of the parts of the car. The same thing happens to our bodies, yet most people put more effort and investment into taking care of their cars than their bodies.
The body’s blueprint was designed with the 8 Laws of Physical Health to optimize overall wellness and movement.  When one of these Laws of Physical Health are compromised the body will deteriorate faster and die.
There are 8 Laws of Physical Health and the more you violate the quicker your body will become diseased, deteriorate, age, and die. 
A poorly misaligned body can create a kinetic chain reaction of issues including your organs, your respiratory, circulatory, lymphatic, and immune systems.
The 8 Laws of Health are:
1. Vertical Loading - Gravity is necessary for good posture. Your body must be vertically aligned for gravity to create a dynamic influence on the muscles, cartilage, vertebrae, and discs.
2. Dynamic Tension – A state of constant tension between the front of the body and the back. Whatever is happening on one side affects the other.
3. Form and Function – Bones do what muscles tell them to do. All skeletal movement is initiated through muscular activity.
4. Breathing – Your body will not function without oxygen. This law is crucial, yet many people do not know the proper breathing techniques or are compromising their respiratory system.
5. Motion – Movement binds all the systems together. The digestive, circulatory, and immune systems are all integrated. The quicker the molecules move the higher the metabolic rate and the healthier your body is.
6. Balance – For the Law of Motion to be effective your body must achieve balance which is defined as muscle memory so your body can return to the state of Vertical Loading. To achieve Balance your right and left sides must work equally in pairs.
7. Stimulus – The body reacts to stimulus 24 hours a day regardless of the conscious state of health. The Law of Motion reinstates the Law of Stimulus. If the motion is limited the stimulus to the body becomes stressful, taking on pollutants and creating illness through weaker immunity.
8. Renewal – The body is organic and in constant regrowth and rebirth. Muscles, bones, cartilage, connective tissue, and nerves are all alive. If the body is not renewing it is because we are affecting the Law of Physical Health.
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All the Laws of Health alongside understanding a client’s posture are important factors when suggesting a Remedial Exercise Program. The position of a client’s pelvis and/ or shoulder could inhibit the outcome or enhance their already present deviation or dysfunction if not taken into consideration. A sequence of exercises allows for the client’s body to slowly adapt and adjust to realignment and settle the body into a more aligned position resulting in less pain and more movement.  By using the Egoscue method of exercise the focus becomes Mitigating the symptoms, Reduce Rotation of the body, working from the inside out, Neutralize the pelvis, and leaving the body neutral before strengthening the body.

4 Types of Exercises focus on Posture First.

1. Static Stretches: A focus on a specific area of the body. These stretches are held for a longer duration to release tension and improve flexibility.
2. Foundation Training: A set of exercises developed to strengthen the posterior chain muscles, including the glutes, hamstrings, and back muscles. These exercises help to correct imbalances, improve posture, and alleviate pain.
3. Dynamic Exercises: Incorporate dynamic exercises that promote functional movement patterns and overall body strength. These exercises include squats, lunges, and planks. The focus is to maintain proper alignment and engage the correct muscles throughout the movement.
4. Postural Re-education: The emphasis is on the importance of retraining your body’s alignment and posture during daily activities. Body awareness during sitting, standing, walking, and performing daily tasks. Adjust to maintain proper alignment and avoid positions that exacerbate imbalances or discomfort.

Remedial exercise combined with massage therapy can be a powerful approach to addressing musculoskeletal issues, promoting healing, and enhancing overall well-being.
I have been a Registered Massage Therapist for 25 years, but becoming a Certified Postural Alignment Specialist in the Egoscue Method has really helped me to address my client’s postures and target their needs with both massage therapy and remedial exercise. The focus is working with the body as a whole unit to get straight and then strengthen. 
If you are interested in learning more about the Egoscue Method of Postural Therapy please contact me for more information. It's time to put your health back into your hands!
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Candace Grant,
Massage Therapist 
Certified Postural Alignment Specialist