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Thanks all,

How can I improve my posture?

Despite the complexities surrounding poor posture, we can actually apply quite a simple methodology to correct it – namely stretching those muscles that have become short and stiff, and strengthening those that have become long and weak

Stretching

We want to spend a bit of time stretching those anterior muscles that become shortened during sitting. This means quads, hip flexors, pectoralis muscles, and upper trapezius, are the perfect place to start.

Strengthening

Additionally, we want to strengthen those muscles that allow our posture to be driven by those tight muscles – essentially the antagonists to the muscles above. In this regard, strengthening the glutes, hamstrings, lower trapezius muscles, rhomboids, and rear deltoids is essential.

In conjunction with these movements, there also appears to be merit in actively performing thoracic mobility exercises in conjunction with core strengthening exercises, as each of these has been shown to help improve unwanted postural deviations associated with excessive sitting.

The best exercise program to improve posture

Taking all of the above into consideration, I have put together what I believe to be the perfect training program to improve posture. This program can be done at home or at the gym and takes minimal time to complete – meaning that it can be done when you first wake up, before you go to bed, or even as part of your warmup at the gym. The key is to complete as often as possible.

Think, if you are spending hours per day sitting, then you are going to need to take a bit of time to reverse that!

Take Home Message

Ensuring that you maintain good posture is hands down one of the most important things that you can do for your muscle and joint health. It guarantees that you move efficiently while minimizing your risk of chronic overuse injuries.

However, with the increasing amount of sitting that we do on daily basis, posture is becoming worse. Which is why we have gone ahead and provided a program that can help you achieve good posture. These exercises aim to improve all aspects of posture, strengthening the muscles of the core, hips, and upper back, while also stretching those muscles that are known to make posture worse.

So, give it a go and let us know what you think!

Physiotherapy is an effective method of treatment aimed at restoring, maintaining, and protecting movements of the body. Although physiotherapy has been around for two centuries, few people truly understand how important it is for the health. However, with the growing popularity of holistic health and wellness, physiotherapy is finally getting the recognition it deserves.

Often, the pain we feel in our body is associated with our movement. We humans are active creatures after all. We walk, stand, run, jump, hop, climb. We do a variety of things that affect our body’s condition. As a result, we sometimes experience strain, pain, trauma, and even injury that impair our ability to move. Other times, the pain can be a symptom of an underlying condition.

Wherever you may be in the spectrum of health, physiotherapy can play a big role in helping your body to heal itself whether it’s due to an injury from a sport or damage caused by being too sedentary.

Physiotherapy is known to help with all the following conditions:

Cystic fibrosis, COPD, and other cardio-pulmonary troubles
Rotator cuff tears, back pains, and joint disorders
Spinal cord injuries
Carpal tunnel syndrome
Strokes, brain trauma, vestibular dysfunction, and Parkinson’s disease
Tennis elbow, hamstrings, and other sports injuries
Urinary troubles
Cerebral palsy and developmental disorders in kids
Lung and heart issues
Chronic pain from fibromyalgia
Physiotherapy Treatments
Physiotherapy combines the power of touch, science, and technology to identify and treat specific parts of the body that need relief. Here are some of the most common types of physiotherapy:

Manual physiotherapy
The moving of soft tissues and joints to enhance blood circulation, relieve tight muscles, prevent spasms, and release toxins from the body

Electrical physiotherapy
The process of using low-intensity electric currents to reduce pain.

Acupuncture
An ancient Chinese method of inserting fine needles into the body to relax tight muscles.

Massage therapy
This method uses hard and soft pressure to relieve painful and stressed muscles in the body.

Custom bracing
This treatment utilizes a custom brace to eliminate body pain caused by conditions like arthritis, jumper’s knees, etc.

If you have any of the conditions mentioned above or you think you need to have one of these treatments, don’t hesitate to book an appointment in our clinic. There more benefits to physiotherapy beyond reducing pain and improving mobility.

Benefits of Physiotherapy to the Quality of Your Life
Listed below are the ways that good physiotherapy improves the quality of your life.

1. Prevent surgery
There are certain conditions that can be better treated by physiotherapy. For people who don’t want to undergo a surgical procedure for an injury or pain, physiotherapy is often the next best step. Physiotherapists can help identify the root cause of a problem and promote its healing with a variety of exercises, stretches, and other non-invasive techniques. If surgery can’t be avoided, physiotherapy will also help ease and prepare your body for the operation.

2. Improve mobility and function
If you’re having a hard time moving, walking, or standing, physiotherapy can help reduce the pain by enhancing your flexibility and mobility. Through a customized rehabilitation routine, your therapist can identify areas that need improvement.

3. Improve balance
As you get older, your senses start to degrade to a point that could affect even your most basic activities like standing, walking, climbing up the stairs, etc. Physiotherapy protects you against slips and falls by improving your balance. You’ll be provided a customized fall prevention program to help you avoid common real-life risks.

4. Improve strength and prevent injuries
People often get physiotherapy to treat pain and injury but did you know that it’s also good for improving performance? Physiotherapists are experts of musculature and body mechanics after all. That means they are the best source of information when it comes to doing the right stretches and exercises that promote better movement and prevent injuries. You can adapt these routines for your own home to maintain the benefits.

5. Manage pre-existing conditions and pain
Physiotherapy can help you manage symptoms caused by conditions like diabetes, arthritis, Parkinson’s, brain trauma, incontinence, and many more. The reason why it’s such a versatile treatment is because it takes a holistic approach to healing. Instead of relying on medicine, physiotherapy aims to work with your body to promote its healing. With consistent therapy, you’ll be able to move freely again without the fear of experiencing pain.

6. Eliminate reliance on medication
Some people depend on medicine just to get through the pain. However, painkillers can be dangerous and addictive. With the many benefits physiotherapy provides, you are better off getting a treatment instead of relying on drugs or surgery. One effective physical therapy session is often enough to give you the relief that no drug can provide.

7. Greater sense of well-being
Getting physiotherapy is one of the best things you can for your body. Even if you’re just doing it to improve your body movement, you are still doing right by your health by ensuring you prevent pains or problems from getting worse. Taking the right preventative steps for your health gives you peace of mind.

As your receive physiotherapy, you will also be educated about healthy body movement. Many of us don’t really know the proper way to move until something bad happens in the form of a sprain or injury. With every session, your physiotherapist can provide new insights on your body’s condition and how it works making you feel empowered to take charge of your health.

If you live near or around CHANDIGARH, MOHALI you can start your journey to a pain-free life by visiting us at our Charlton Physiotherapy. We are a leading physiotherapy clinic in the region most well-known for the excellence, quality, and care we provide to our patients. Book an appointment today to speak with one of our professional physiotherapists who will address your concerns and provide you with a customized treatment plan based on your needs.

ALL ABOUT PHYSIOTHERAPY

WHAT IS PHYSIOTHERAPY AND HOW IT WORKS ?

Physiotherapy is an effective method of treatment aimed at restoring, maintaining, and protecting movements of the body. Although physiotherapy has been around for two centuries, few people truly understand how important it is for the health. However, with the growing popularity of holistic health and wellness, physiotherapy is finally getting the recognition it deserves.

Often, the pain we feel in our body is associated with our movement. We humans are active creatures after all. We walk, stand, run, jump, hop, climb. We do a variety of things that affect our body’s condition. As a result, we sometimes experience strain, pain, trauma, and even injury that impair our ability to move. Other times, the pain can be a symptom of an underlying condition.

Wherever you may be in the spectrum of health, physiotherapy can play a big role in helping your body to heal itself whether it’s due to an injury from a sport or damage caused by being too sedentary.

Physiotherapy is known to help with all the following conditions:

Cystic fibrosis, COPD, and other cardio-pulmonary troubles
Rotator cuff tears, back pains, and joint disorders
Spinal cord injuries
Carpal tunnel syndrome
Strokes, brain trauma, vestibular dysfunction, and Parkinson’s disease
Tennis elbow, hamstrings, and other sports injuries
Urinary troubles
Cerebral palsy and developmental disorders in kids
Lung and heart issues
Chronic pain from fibromyalgia
Physiotherapy Treatments
Physiotherapy combines the power of touch, science, and technology to identify and treat specific parts of the body that need relief. Here are some of the most common types of physiotherapy:

Manual physiotherapy
The moving of soft tissues and joints to enhance blood circulation, relieve tight muscles, prevent spasms, and release toxins from the body

Electrical physiotherapy
The process of using low-intensity electric currents to reduce pain.

Acupuncture
An ancient Chinese method of inserting fine needles into the body to relax tight muscles.

Massage therapy
This method uses hard and soft pressure to relieve painful and stressed muscles in the body.

Custom bracing
This treatment utilizes a custom brace to eliminate body pain caused by conditions like arthritis, jumper’s knees, etc.

If you have any of the conditions mentioned above or you think you need to have one of these treatments, don’t hesitate to book an appointment in our clinic. There more benefits to physiotherapy beyond reducing pain and improving mobility.

Benefits of Physiotherapy to the Quality of Your Life
Listed below are the ways that good physiotherapy improves the quality of your life.

1. Prevent surgery
There are certain conditions that can be better treated by physiotherapy. For people who don’t want to undergo a surgical procedure for an injury or pain, physiotherapy is often the next best step. Physiotherapists can help identify the root cause of a problem and promote its healing with a variety of exercises, stretches, and other non-invasive techniques. If surgery can’t be avoided, physiotherapy will also help ease and prepare your body for the operation.

2. Improve mobility and function
If you’re having a hard time moving, walking, or standing, physiotherapy can help reduce the pain by enhancing your flexibility and mobility. Through a customized rehabilitation routine, your therapist can identify areas that need improvement.

3. Improve balance
As you get older, your senses start to degrade to a point that could affect even your most basic activities like standing, walking, climbing up the stairs, etc. Physiotherapy protects you against slips and falls by improving your balance. You’ll be provided a customized fall prevention program to help you avoid common real-life risks.

4. Improve strength and prevent injuries
People often get physiotherapy to treat pain and injury but did you know that it’s also good for improving performance? Physiotherapists are experts of musculature and body mechanics after all. That means they are the best source of information when it comes to doing the right stretches and exercises that promote better movement and prevent injuries. You can adapt these routines for your own home to maintain the benefits.

5. Manage pre-existing conditions and pain
Physiotherapy can help you manage symptoms caused by conditions like diabetes, arthritis, Parkinson’s, brain trauma, incontinence, and many more. The reason why it’s such a versatile treatment is because it takes a holistic approach to healing. Instead of relying on medicine, physiotherapy aims to work with your body to promote its healing. With consistent therapy, you’ll be able to move freely again without the fear of experiencing pain.

6. Eliminate reliance on medication
Some people depend on medicine just to get through the pain. However, painkillers can be dangerous and addictive. With the many benefits physiotherapy provides, you are better off getting a treatment instead of relying on drugs or surgery. One effective physical therapy session is often enough to give you the relief that no drug can provide.

7. Greater sense of well-being
Getting physiotherapy is one of the best things you can for your body. Even if you’re just doing it to improve your body movement, you are still doing right by your health by ensuring you prevent pains or problems from getting worse. Taking the right preventative steps for your health gives you peace of mind.

As your receive physiotherapy, you will also be educated about healthy body movement. Many of us don’t really know the proper way to move until something bad happens in the form of a sprain or injury. With every session, your physiotherapist can provide new insights on your body’s condition and how it works making you feel empowered to take charge of your health.