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  • Writer's pictureDr. Ashley Wilcoxson

Hey guys! I wanted to talk to you about posture and the programs I use in the office that I have found to be very helpful. We use these in the office and at home to work on your posture. The first program I use is called spinal Hygiene. It was created by Dr. Tabor Smith. Just like you do with dental hygiene, you brush your teeth every day, you should be taking care of your spine every day. There's four parts to it. You have your range of motion exercises, you have your Thera-Band exercises, your wobble disc exercises, and your spinal molding. These are be doing the types of things you can do everyday, just like you brush your teeth. It helps prevent against degeneration. Spinal Degeneration is becoming an epidemic and it's leading to poor health and poor posture and all sorts of other things.

Even children as young as 10 year old are showing spinal degeneration. It's not just an "old person's" disease anymore. Kids are getting it now. This is one way I help empower you to take care of your posture.

Another program we use in the office is posture archetypes. There's a website I give you, do 20 question assessment to see which archetype you are. We base a whole program off this because it really goes with how your body mechanics are, what your job is, what kind of motions you do all day long. There are 4 types of archetypes: Ergo, Structural, Dynamic, and Neuro. You receive a booklet filled with exercises you can do based on the pillars of proper posture. These are the programs that I use, spinal hygiene and posture archetype by the American posture Institute.

Along with the program we also have spinal posture kits. In the posture kits, you get your own Thera-Band, spinal molding roll, wobble dics, and your personal exercise program. I hope that helps you guys. If you have any questions, feel free to email or call and I will try to answer them. Have a great day!

  • Writer's pictureDr. Ashley Wilcoxson

Let's talk posture. Dr. Ashley here and today we're going to talk about how you can move better, feel better, and look better in regards to your posture. So what is posture? Posture is the foundation to your health and your well-being. It is your structural framework that keeps you up right against gravity. It is also the very first impression people get of you when you walk into a room. So as soon as you walk into a room, people can tell by your posture what your mode is, how you're feeling, what your confidence level is, and so much more.

So posture is important and good posture is important to how your health, your appearance, and how you function in everyday life. So let's take a moment and think about how you're standing right now. Are you sitting down looking at a text, a little screen? Are you sitting at a desk hunched over watching a computer? Are you laying on bed? How are you standing and sitting right this very moment? Just take a moment into assess that.


How are you thinking of your posture? So most people are sitting down looking at a screen and watching this tablet or cell phone. Did you know that 75% of the world spends time every day reading or watching videos off of a small electronic device. That's a lot of people. Also, if you spend 20 hours a week or more watching and looking at down at these screens that you're increasing your chances of having neck disorders. Let's break that down 20 hours a week. That's like a little over two and a half hours a day. Doesn't sound like much. But then if you think about it, how often do you look down? How often are you scrolling Facebook, reading a book off your phone, watching videos, texting, all those things. Those little moments add up very quickly throughout a day. And just by doing that, you're increasing the chances of having neck disorders by putting yourself into that not good posture.

That is leading to this tech neck epidemic that we're having with this bad posture. Which is also leading to the degeneration in our spines and through a whole host of other disorders and pains that we're experiencing every day. Dr. Tabor Smith posted earlier that 96% of 80 year olds have degeneration in their spine. 85% of 50 year olds have degeneration in your spine. Can you imagine being 50 years old? You still have like 30 years of life left and 85% of them are already having degeneration your spine. Here's the crazier numbers. 37% of 20 year olds are having degeneration and there's fine. When I was in chiropractic college, I got my first x-ray since I was a child and I would think I was like 2324 and I had no net curve. So your net curve should be like that am I was like this already showing signs of degeneration and my spine, I was 24 and this is a big kicker.

10 year olds, 9% of 10 year olds are already showing degeneration in their spine from not bringing their head up the way we're sitting over a hunched desk, you know, all day playing video games, reading, playing on their phones. We really need to take a look at our posture and make sure that we're developing good posture for long term. And my posture by the way, has gotten better since I started chiropractic college and working on that. So I no longer have that straight neck. I'm having a curve again, which is awesome. So what does your posture look like? Think about that. Think about how you hold your posture throughout the day yet. Okay. Now what does good posture look like?

Good posture is from the front view. Your nose notch down to your ankles should be straight. You shouldn't be leaning off this side one way or the other. And then also your ears, your shoulders, your rib cage, and your hips should all be symmetrical. So you should be standing like this. If you are, that means that you are having postural imbalances and there's things going on and you're putting yourself at risk for other issues to happen. And then from the side view, this is the fun part here. So your ear and your shoulders, your lineup, and then your hips going down the line, hips, knees and ankles should all be in alignment as well. I don't know how mine look right now, but yeah, so when you bring your neck forward, you can increase your, the weight of your neck on your neck by like 60 pounds just by bringing your neck forward a little bit. So like here, my neck for my height and weight weighs about 20 about 10 pounds. And then if I bring it forward, just like an inch, I'm doubling the weight on my spine and my neck. And then a lot of people, you know, walk around like this, you can be tripling or quadrupling it to having 30 to 60 pounds of pressure holding that neck up right when you could be like this. So, so for over the next few videos, I'm going to take time. I'm going to show you how you can improve your posture.

In the next few videos I'm going to

talk about how we can improve our posture. But we can start today. I want you to start just by bringing your tablets and your cell phones up to eye level. So you're holding your cell phones and you're reading it like this. Instead of like this, let's bring our heads up so we can see the world again. Let them see this information. I look forward to bring you more videos. Have a great day.

  • Writer's pictureDr. Ashley Wilcoxson

Perfect Circle Chiropractic will be closed Thursday & Friday in honor of the 4th of July.

Tel: 479.715.3265

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