Habits hurting your posture

Hey everyone,

I found this on Pinterest and wanted to share it. Here are 10 habits according to the Center for Spinal Disorders, that are messing with your posture.

I want to make a note though; for number 8, that stretch the woman is doing is not good for your back, especially if you’re inflexible, don’t workout or train regularly (even if you do be careful), have tight muscles and hamstrings. A better stretch for your lower back is to lay flat on your back and slowly bring your knees to your chest. For Hamstrings (as that stretch is a hamstring stretch also), lay flat on your back, try to keep one leg flat and raise the other leg. For starters, you may need to bend the other leg (the one on the ground) while you bring the leg you’re trying to stretch to a near 90 degree angle. Can’t do 90 degrees? That’s fine, go where it’s mildly uncomfortable and stop, don’t force, bounce or push yourself.

If you’re into Yoga and do this position on a regular basis AND if you’re flexible then it probably isn’t an issue, but for the rest of us, please be advised it’s putting a lot on your lower spine.

Enjoy !

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I live

Hey Folks,

It’s been a long time. I’m alive. I promise. Here’s one of my health articles. It was posted on the National Posture Institute’s website:

http://www.npionline.org/articles/cumulative-trauma-disorders-how-your-work-could-lead-to-injuries.htm

Cumulative Trauma Disorders: How Your Work Could Lead to Injuries

by Nick A. Titley, M.S., NPI-Certified Posture Specialist

If your job requires repetitive and stressful activities while you clock long hours, then you need to think about the possibility that you could suffer a work related injury. Have you ever experienced pain and discomfort after a long, hard day at work? What if I told you that your work is slowly harming you? Whether you work in an office, or in manufacturing you could be next person to seek professional help and rehabilitation due to a cumulative trauma disorder (CTD).

The National Institute for Occupational Safety and Health (NIOSH) defines Cumulative trauma disorders (CTD) as diseases and injuries that affect your musculoskeletal, peripheral nervous and neurovascular systems. CTDs, also known as overuse syndrome, repetitive motion injuries, or work related musculoskeletal disorders, are mainly found in the hands, shoulder, neck, lower back and hips.

CTDs are caused, or aggravated by occupational exposure to ergonomic (work related) hazards. You might be currently feeling the effects of a creeping CTD after weeks, months or even years of repetitive work related stress and strain on your body.

According to the New Jersey Department of Labor (NJ DOL), CTDs can be painful and sometimes crippling. Carpal Tunnel Syndrome, tendinitis, lower back disorders, thoracic outlet syndrome (compression of the nerves and blood vessels between first rib, collar bone and muscles) are a few of the problems you could already be experiencing. If your work causes you to perform repetitive tasks, forceful exertions, vibrations, mechanical compression (your body presses against hard surfaces) or consistently find yourself in awkward, or bad postural alignment, then at any moment you could suffer a disorder if you aren’t currently suffering the effects of one already.

The NJ DOL lists symptoms of CTDs as follows: numbness, decreased joint motion, burning, weakness, clumsiness, redness, pain, swelling, aching, tingling and cracking or popping of joints. If you suspect, or are currently suffering from any of these, or from any of the disorders listed in this article then I suggest you speak to a doctor as soon as possible before it worsens.

Sitting in the office is also problematic; the Oklahoma State University EHS Safety training program mentions that sitting for long periods can also lead to CTDs, specifically lower back ailments, forward head posture, carpal tunnel (repeated bending of the wrist from typing) and tendonitis due to repetitive and long hours of typing, or using a mouse.

Janitors, carpenters, machine operators, housekeepers, wait staff, and even musicians are also at risk for CTDs due to the repetitive nature of their work. If your work requires consistent, repetitive motions and you maintain bad postural alignment, then please be advised this could be in your future. Please keep in mind, failing to take breaks and maintaining bad postural alignment, or the same alignment over a long period can contribute to CTDs and could worsen a current problem you’re experiencing.

CTDs can stay with you for your entire life and you may need medication or surgery to manage them. However, there are ways to treat CTDs before they become a bigger problem. The NJ DOL suggests you take breaks, and make adjustments your workspace. You will need to change the way you perform your activities, and pay attention to how long you’re engaging in them. If you work at a desk all day, then you’ll want to take breaks from typing and stretch your hands and wrists every hour. You could also maintain good postural alignment by adjusting your chair and workstation to make it easier on you.

Worried about CTDs yet? The National Posture Institute suggests starting an exercise program with proper supervision and approval from your health providers. Our Certified professionals can help you design resistance training and posture correction programs that will help you manage your postural alignment while you work. These programs will educate you more on proper lifting, walking and work related techniques to ensure that you’re maintain proper alignment, and that your is strong enough to complete their tasks.

Exercise, good nutrition, rest and learning to adapt your habits so that you can maintain good postural alignment will help you avoid CTDs. The price of incurring a CTD is costly; you can expect medical bills, and neurological and muscular rehabilitation causing you to lose work days and time with your family if you don’t start taking this issue seriously.

CTDs are painful and could lead to host of other problems that will cause you to lose work days and time with your loved ones. Please don’t wait until it becomes worse to seek medical attention; if you suffer from a CTD, or suspect that your job could be leading you in this direction please speak to a health provider, or find an NPI-Certified professional as soon as possible.

References:
“Office Ergonomics.” Ergonomics: Cumulative Trauma Disorders. Oklahoma State University, 1 Jan. 2006. Web. 26 July 2014. Retried from ehs.okstate.edu/modules/ergo/CTD
Proctor, Bea, Shiro Tanaka M.D., Vern P. Anderson Ph.D, Katharyn A. Grant Ph.D, Ron Schuler, and Rodger L. Tatken. “Cumulative Trauma Disorders in the Workplace bibliography.” National Institute for Occupational Safety and Health (NIOSH), 1 Sept. 1995. Web. 26 July 2014. Retrieved from cdc.gov/niosh/docs/95-119/pdfs/95-119.pdf
McGreevey, James E. , Clifton R. Lacy, M.D., and Albert G. Kroll. “Cumulative Trauma Disorders in office workers.” New Jersey State Department of Labor, 1 Feb. 2003. Web. 26 July 2014. Retrieved from state.nj.us/health/peosh/documents/ctdib.pdf

It’s not the weight, it’s how long you hold it

I heard this on the radio this morning:

A teacher stands in front of his class one morning and asks his class, “How much does this glass of water weigh?”

The class looks around at each other and gives varying responses to which the teacher nods and responds, “All possible answers, but what would happen if I held this glass for 1 minute? It doesn’t weigh much right? What if I held it for an hour? I’d get very tired…now what if I held it for a whole day? I’d probably need to go to the hospital later on. The glass weighs the same regardless of how long I hold it, it’s the length of time I hold onto it that makes it more difficult for me to bear. In life, stress is not about the amount you’re under, it’s about how long you hold onto it. You need to take a break; set it down from time to time.”

I felt amazed reading this, I hope it helps you too!

Nick

CrossFit is suing???

First order of business…

Crossfit is suing NSCA?!

Read more on the site below:

CrossFit HQ Suing National Strength and Conditioning Association (NSCA)

Any crossfitters out there? I’d love to hear from you. What have you experienced?

Any Non-Crossfitters? What are your thoughts? I personally don’t believe it’s for everyone (Duh right!), but I’m curious to how this case will turn out. The NSCA and ACSM have been at the helm of the fitness industry for quite sometime and they have shaped the industry…

Nick

 

The Shift

I’ve always admired that quote by Anais Nin. I remember walking through the health center at college and seeing it on the wall. I stopped and examined it, and many of the other quotes on the wall that day. Weeks–maybe months– later I saw the quote again on my way to a leadership class. I’ve thought of it for years, but only now am I realizing it.

Folks, I can’t remain the same anymore. I think I owe you an apology for not expressing myself the way that I should. I’ve lied to you, and I’ve withheld my gifts because of the fear of rejection, loss of face and maybe loss of friends. This post has been begging to be written for months. This post has poked at the corner of my brain like a bird in a prison. It’s not the only thing; books that I need to write and, movies and media I’d like to discuss are also in there as well. It dawned on me a few months ago…I really, really enjoy movies and all sorts of media (books, comics, manga, anime etc.). I enjoy learning about people, I like writing (especially fantasy writing) and I’m pushing to release a few books in the future. I love sharing and discussing my thoughts and learning from other people. Oh! Did I mention exercise & fitness are still major factors for me? So is Martial Arts, I consider it my life’s work and yet, I’ve been withholding the experiences I’ve had in all the things I mentioned above.

Time to change…so I’m changing the blog. This blog is about me, but you’ve heard from everyone else BUT me, and It’s time to change that. Some of you will disagree and will up and leave, and to you I say good bye, thanks for staying as long as you did, but I won’t disrespect myself to respect other people. To all those who stick with me, I thank you; I invite you to walk with me on this journey as I seek to inspire you and stimulate you with healthy discussion. I fall quite a bit, but I get back up and find my reason to climb once again. I hope I can inspire you to write and to express yourselves as creatively as possible through my journey.

From now on, I’m going to share my thoughts. This goes beyond fitness and health, it delves into more than just motivational texts and posts. This is my way of taking a major step toward something that I was afraid of doing for quite some time and becoming more authentic. Again, you don’t have to stay with me, I’ve learned to walk alone, but company is always welcome :). I’ve added a personal interests section, expect more videos, movies reviews, and other experiences that I’d like to share. You’ll learn something and I invite you to ask questions and leave comments.

Have a fantastic day,

Nick

Dr. Angelou

Maya Angelou Best Sayings and Quotes, wise, deep

This sums up how i’m feeling. A day after and I’m still choked up over her passing. I don’t know why or what it is, but something deep down in me stirred yesterday morning when I read the news. All throughout the day there were quotes and people commenting on it. I usually see a post about someone’s passing and I nod and say my condolences out of respect for the life that person led, but when I saw this…something in me got turned around. It seemed like the whole world felt this one, even the afternoon sky had a faint, reddish hue and I immediately thought that so many were crying or reflecting right on what happened.

If you have a story to tell, something you’re not writing, something you forgot to tell somebody. Now might be the time. Forgive what people did to you, forgive yourself for allowing it and please seek to move forward. Just yesterday someone turned 80 years old, just yesterday someone passed on…

Nick

It’s not luck, it’s something much deeper

Hey Folks,

I found this online and thought you’d really enjoy it. A lot has been happening on my end and it’s always a pleasure when I can help someone or post something that touches the hearts of my readers. I hope this one really touches yours and you realize that it isn’t just luck, it’s your own talent that’s pushing you through. Luck is unreliable, but your talents, abilities to change and adapt, to grow and  to function are indispensable. If you’re attributing much of your life to luck, think again, you may have earned way more than you’re giving yourself credit. Every bit of the struggles you’ve endured are valid, don’t allow anyone’s opinions or social expectations to cause you to think any less of what you are…

Nick

 

Health articles

Folks,

I haven’t been completely open with you…so here goes ! I’ve been writing health articles for a magazine and for my organization for quite some time now and I haven’t posted any -hides-. My bad ! Here’s the latest one I wrote for the National Posture Institute about Osteoporosis and it’s effects on posture. Enjoy !

Nick

 

Effects of Osteoporosis on Posture

by Nick A. Titley, M.S., NPI-Certified Posture Specialist

Osteoporosis is one of the most common bone related diseases in the United States and it can have a direct impact on postural alignment as you age. The National Osteoporosis Foundation states that 52 million Americans suffer from osteoporosis and have low bone mass. One in two women and one in four men aged fifty and older will break a bone due to osteoporosis. Experts predict that by 2025 osteoporosis will be responsible for three million fractures and $25.3 billion in health care costs per year.

According to the National Osteoporosis Foundation, osteoporosis is a bone disease that causes you to lose bone mass, making the bones more fragile and weak. When placed under a microscope healthy bones have a honeycomb structure but osteoporosis makes the holes and spaces much larger.

If your bones lose their density then they become weaker and more susceptible to breaking. Osteoporosis is difficult to detect; breaking a bone may be your first sign of having the disease. If you have osteoporosis then it means your bones have lost density or mass and the structure of your bone tissue is abnormal.

Weak and thin bones could break from minor falls, or from simple actions like bumping into things or sneezing. Osteoporosis can cause areas like your hips, spine, and wrists to break, and can cause severe pain that may not subside. It can also cause you to lose height because it affects the spine bones. The spinal bones, or vertebrae, will break or collapse affecting your posture which will cause you to look hunched, or stooped over.

According to Dr. Kathy M. Shipp, without attention to good postural alignment the slumped forward, or stooped over posture that is often associated with older adults can happen to you. With this stooped/hunched over position, you could lose up to 1.5 inches (3.8 cm) of height. If you have suffered a spinal fracture from osteoporosis then you are more at risk for developing this condition and this 1.5 inches, or greater height loss during your adult years could be an indication of an osteoporotic vertebral fracture.

Dr. Kathy also explains that spinal/vertebral fractures cause height loss because the fractured vertebral bodies compress. Most osteoporotic vertebral fractures cause height loss either from a full compression fracture ( i.e. where the entire vertebral body compresses) or from a wedge fracture (where the front of the vertebral body is most compressed).

With either of these fractures, the thoracic spine, or your mid back, increases causing  hyperkyphosis and the natural curve in your lumbar spine area, or lower back, decreases causing hypolordosis. After spine fractures from osteoporosis, the hyperkyphosis in your thoracic spine and the hypolordosis of your lumbar spine will result in your head, shoulders, and upper back being positioned more forwardly.

Neither the height loss in your intervertebral discs nor the height loss in your bones after a fracture can be recovered, but Dr. Shipp suggests that attention to posture and targeted exercises can prevent you from worsening your posture. The National Posture Institute’s Certified Posture Specialists are trained to develop targeted programs to help you with your posture so that you avoid such an issue.

The National Institute of Health (NIH) Senior Health explains on its website that Osteoporosis can be treated and prevented with healthy lifestyle choices. The NIH suggests that you maintain a proper diet, exercise, and consider medications, because these options will help you prevent further bone loss and reduce the risk of fractures.

The Mayo Clinic, a non-profit health organization, explains that adequate amounts of calcium, vitamin D, and regular exercise will help keep your bones intact. Strength training combined with weight bearing exercises, or exercises that involve lifting weights, helps improve your muscles and bones. Consider walking, jogging, running, stair climbing, skipping rope, and skiing to develop the bones in your legs, hips, and lower spine.

Osteoporosis is a serious disease that affects millions of Americans. With proper postural alignment, a balanced diet, and regular exercise you could avoid a painful future. Speak to a doctor if you’re unsure, or if you think you may have symptoms, and consult an NPI-Certified Posture Specialist to help you develop a program that will ensure you maintain good postural alignment.

References:

  • Mayo Clinic Staff. (2013, June 21). Osteoporosis. Retrieved from mayoclinic.org/diseases-conditions/osteoporosis/basics/prevention/con-20019924
  • The National Osteoporosis Foundation. (n.d.). What is osteoporosis?. Retrieved from nof.org/articles/7
  • NIH Senior Health. (2013, March). Osteoporosis. Retrieved from nihseniorhealth.gov/osteoporosis/whatisosteoporosis/01
  • Shipp, D. K. (2011). Changing the way we age: Improve Posture. Functional U9(3), Retrieved from Improve_Posture_ICAA_FunctionalU2011_MayJune[1].pdf

You can find more of my articles here:

http://www.npionline.org/articles/2014-articles.html

The two roads traveled

diverged roads

Hey everyone,

I found this on Lifehack.org and wanted to share it. It’s amazing; regardless of how you do it, you’ll get there in your own time. What’s meant for you, is for you. Nothing can change that…

Nick