Pediatric Posture Epidemic Part 3 of 3

Pediatric Posture Epidemic Part 3 of 3

Welcome to part 3 of 3 of my posture series.

Now that you have heard all about our decline in posture we need to make some changes. I challenge you to try some of this re-education. You will feel better.

We have a decline in healthy posture at the speed of technology. Children and adults are showing poorer posture.

50.5% of school-age children have poor posture! Over 50%! We have an epidemic!

Poor posture decreases balance, coordination, self-confidence, and results in a poor cognitive and emotional state. Posture distortion is unfortunately the new normal, and we need to reverse this in the ‘digital age.’

Tech neck posture at a 60-degree angle causes 60 pounds of force to the neck and upper back! Tech neck causes digital dementia

I strongly recommend no tech under two and school-age children a maximum of 1 hour per day.

We discussed posture rehabilitation in part 2 of the blog series and you can see it here

Posture re-education:

1.    Take frequent posture breaks – extend your head backward and arms back behind you. For every hour you are on a device you need to take a 30-sec posture break

2.    More movement: sit on an unstable surface such as sitting with a wobble seat or posture seat, ball chairs

3.    Do digital detoxes: decrease tech time; monitor your screen time. Make 3 hours a day tech-free such as 1 hour in the morning, 1 hour before bed, and 1 hour at dinner time with your family.

Devices and technology are part of our world, and we need to watch how we interact with them. Poor posture and technology overuse affect our mood, sleep, increases our anxiety, and cause us stress.

As adults, we developed our posture before technology; our children have always had the technology, so it is up to us to teach them how to uses it correctly and to monitor them on time and correct habits.

Dr. Joelle Johnson practices at Family First Chiropractic and Wellness at 142 Erickson Drive, Red Deer. www.family1stchiro.ca 403-347-3261

Pediatric Posture Epidemic Part 2 of 3

Pediatric Posture Epidemic Part 2 of 3

Welcome back to Part 2 of 3 of the pediatric posture epidemic. Now more than ever we need to move. We have a decline in healthy posture at the speed of technology. Children and adults are showing poorer posture. This posture is the forward head tilt with an increased mid-back curve called a hyperkyphosis.

Most hyperkyphosis posture is postural; however, some are structural. When your trunk flexes forward you have poor balance; this imbalance decreases your ability to regulate movement properly. You will have a slower gait and a wider stance causing poor coordination and balance. I strongly recommend no tech under two and school-age children a maximum of 1 hour per day. Our children are developing their nervous system and spines with technology and are the first generation to have this from birth. Previous generations have developed their posture and nervous system before technology. We need children to spend at least 2 hours a day physically playing, which activates their vestibular and nervous system.

Posture Rehabilitation Exercises:

1. Stand Straight with your back against the wall with your heels buttocks, shoulder blades, and head against the wall. Have your head in a neutral position, not tipped up or down. Press you head straight into the wall hold for 10 seconds and five reps per day

2. Posture Angels: Stand with your back against the wall with your heels, buttocks, shoulder blades, and head against the wall. Have your head in a neutral position, not tipped up or down. Move your arms from your sides, to over your head without taking them off the wall. Do 10 per day.

3. The 'Titanic': Stand straight extend your arms behind you contracting your shoulder blades, extend your hear up and back looking at the ceiling, hold for 30 seconds. Do this for every 45 min to an hour that you are as a computer or device

4. Superman Extensions: Lay on your stomach, raise your head, raise your arms in front and raise your legs at the same time, hold for 30 sec 5 reps per day

5. Backward Ball Stretch: Lay backward over a gym ball with arms up over the head, hold and breathe into it.

Here is the link to the Blog 1 LINK TO PART ONE:

https://www.family1stchiro.ca/index.php?p=229172

Dr. Joelle Johnson practices at Family First Chiropractic and Wellness at 142 Erickson Drive, Red Deer. www.family1stchiro.ca 403-347-3261

Castor Oil Benefits

Castor oil is a pale yellow liquid extracted from castor seed Ricinus Communis. This wonderful oil is an anti-inflammatory and antioxidant used for many centuries for its therapeutic and medicinal benefits. It is not recommended to use these packs while pregnant, discuss this with your care provider before use when pregnant.

Castor oil can be used as a pack on the abdomen and helps with many issues and ailments such as :

·        Constipation

·        Gall bladder and liver inflammation

·        Gastrointestinal issues

·        Abdominal inflammation

·        Menstrual disorders 

·        Arthritis

·        Nerve inflammation

·        Sore muscles

How to Do a Castor Oil Pack

You will need the following

1.     Hexane free castor oil – organic if possible

2.     unbleached and dye-free wool or cotton flannel or organic material

3.      A large piece of cotton flannel  or plastic wrap like Saran Wrap (not optimal)

4.     glass container with lid –use a quart-size mason jar for storing the oil-soaked flannel between uses

5.     old clothes, towels, and sheets – castor oil does stain

6.     Heat pack/wheat bag/rice pack or heating pad

How to Use a Castor Oil Pack

1.     Cut a large piece of cotton flannel and fold into thirds to make three layers. This should cover the entire area you are wanting to treat such as your abdomen

2.     Thoroughly soak (but not completely saturate) the flannel in castor oil. I save the jar since this is where I keep the flannel between uses, it may take some time for the oil to soak into the flannel

3.     Carefully remove and unfold the castor oil-soaked cloth.

4.     While lying on an old towel or sheet, place the cloth on the desired body part.

5.     Cover with the wrap around pack or saran wrap and place the heating pack on top of this. Less optimally, a plastic grocery bag can be used to prevent any oil from getting on the heating pad. A hot water bottle, electric heating pad can be used, but hot water bottles and rice packs may need to be reheated several times.

6.     Lie on back with feet elevated (I typically lie on the floor and rest my feet on the couch) and relax for 30-60 minutes.

7.     After the desired time, remove the pack and return the flannel to the glass container. Store in the fridge.

8.     Use a natural soap or a mix of baking soda and water to remove any castor oil left on the skin.

9.     Relax and rest. Make sure to drink enough water and stay hydrated after doing this to support detox.

Dr. Joelle Johnson from Family First Chiropractic and wellness is located at 142 Erickson drive, Red Deer, Alberta . www.family1stchiro.ca 403-347-3261