Align-Yourself

Your child is damaging their spine by constantly being in this position.

Help save your child's spine by performing 2 vital exercises found in our FREE ebook here: http://www.align-yourself.com/

Align Yourself at Home, here's how:

Align Yourself At Home | Chiropractor JHB Mobile App Get Pain Relief and Perfect Posture at Home in just 60 days! Today’s work habits have many people stuck in a constantly forward flexed position,

For Neck Pain Relief and Posture Correction, check out our new book on Amazon !

Align Yourself: 60 Days to Pain Relief and Perfect Posture 60 Days To Pain Relief and Perfect PostureThe constant forward flexed posture we have adopted every day to look at computer screens, tablets and smartphones is causing havoc for our spines, with major long-term degenerative consequences. Headaches, muscle spasm, spinal joint pain, pinched nerves ...

Spinal Pain, Symptoms and possible Causes

Think you might have a spinal problem ?

Here’s some common spinal symptoms and their causes.

Got any of these symptoms ? Visit a practitioner who specializes in treating the spine.
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Dr Warrick Botha specializes in treating spinal related conditions: Neck Pain, Back Pain, Headaches, Pinched Nerves, Disc Bulges, Pelvic Misalignment and has a special interest in Postural Correction.
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Strengthen your back, help prevent back pain, and reverse bad posture with this SUPERMAN exercise.

Lying face down, feet together and arms out in front of you. Raise your chest and arms slightly off the floor, and pinch your shoulder blades together at the same time. Hold that position for 1-3 secs, relax back to the floor, then repeat the movement 10 times. Perform this exercise 2-3 times a week and try build up to 3 sets of 10 reps.

Once you can perform 3 sets of 10 reps with the beginner movement, you can progress to a more advanced version of this exercise. Again raise your chest and arms slightly off the floor and pinch your shoulder blades together. Whilst keeping your legs straight, raise them off the floor at the same time. The goal is to get your knees slightley off the floor. Again hold the position for 1-3 secs, relax back to the floor and repeat 10 times. Build up to 3 sets of 10 reps, done 2-3 times a week.
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Learn the 2 exercises that are vital to Neck Pain Relief and Perfect Posture in our FREE ebook download, link in our bio.
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Sad but true
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Learn the 2 exercises that are vital to Neck Pain Relief and Perfect Posture in our FREE ebook download, link in our bio.
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Ladies, don’t be afraid of the weights in the gym, the health benefits of resistance training are far superior to most other forms of exercise.
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Learn the 2 exercises that are vital to Neck Pain Relief and Perfect Posture in our FREE ebook download, link in our bio.
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Great nutritional advice to fight pain and inflammation

1. Stop using cooking oils made with corn, safflower, and other high omega-6 oils.
2. Eat more cold-water fish. Wild salmon, sardines, and herring are great sources as they're low in mercury. If you still fear mercury, eat a serving of Brazil nuts every day. The selenium in them binds to mercury, making it nontoxic.
3. Limit refined carbs. Refined sugar raises insulin, which isn't catastrophic, but constantly doing so will result in increased inflammation.
4. Lose weight if overweight. Fat cells produce IL-6, TNFα, and other inflammatory cytokines. The fatter you are, the more you produce and the longer you stay inflamed.
5. Get a massage. It always makes you feel good.
6. Increase your intake of Tumeric. The Curcumin in it suppresses interleukin-6, along with many other inflammation promoting compounds.
7. Avoid trans-fats.
8. Avoid or limit alcohol and caffeine.
9. Eat more fruits and veggies. This will increase the antioxidant status of your body.
10. If you can't get enough food in during the day, or simply don't like certain foods, use supplements. EPA/DHA oil supplements, vitamins A,B's C, E, D3 and minerals magnesium selenium and zinc.
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Dr Warrick Botha specializes in treating spinal related conditions: Neck Pain, Back Pain, Headaches, Pinched Nerves, Disc Bulges, Pelvic Misalignment and has a special interest in Postural Correction.
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Some Monday Motivation
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Learn the 2 exercises that are vital to Neck Pain Relief and Perfect Posture in our FREE ebook download, link in our bio.
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Haven’t added Tumeric to your diet yet ? Maybe this will convince you.
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Learn the 2 exercises that are vital to Neck Pain Relief and Perfect Posture in our FREE ebook download, link in our bio.
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Parents, are you making sure that bad posture from technology does not lead to major long term consequences in your kids ?
Technology is unavoidable, so teach your children the 2 exercises that are vital to Neck Pain Relief and Bad Posture Correction in our FREE ebook download, link in our bio.
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Learn the 2 exercises that are vital to Neck Pain Relief and Perfect Posture in our FREE ebook download, link in our bio.
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Never injure your back from bending ever again !
Correct bending and lifting technique always involves your knees and hips with very little contribution from your lower back.
Lower yourself to the floor by flexing your knees and hips, while keep you back upright. Pick up whatever it is you want to carry and hold it close to your body as you straighten out your knees and hips.
That's the way to bend, and getting into this bending habit will save your back a world of trouble as you age.
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Learn the 2 exercises that are vital to Neck Pain Relief and Perfect Posture in our FREE ebook download, link in our bio.
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Are you eating real food ?
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Learn the 2 exercises that are vital to Neck Pain Relief and Perfect Posture in our FREE ebook download, link in our bio. --------------------------------

Reduce Lower Back Pain by loosening your pelvis in 4 easy steps, here's how:
The pelvis is a major cause of backache where the pelvic bones meet the spine at the Sacroiliac joints. Stretching the soft tissues and mobilising the joints around the hip can help reduce back and pelvic pain.
1. Lie on your back, and without lifting your lower back off the floor, flex your knees and hips upwards, crossing your right ankle over your left knee. Interlock your fingers behind your left knee and pull your left left leg towards your chest. Feel a good stretch in your right buttock or outer hip. Hold for 30secs and repeat with the other leg.
2. Lie on your back, and without lifting your lower back off the floor, flex your knees towards your armpits, either by grabbing the arches of your feet, as indicated, or by pulling on the lower front part of your knee. Feel a comfortable stretch in your glutes, lower back or front of your hip, hold for 30secs.
3. Sit upright on the floor (no forward slouching) with knees bent and the soles of your feet together. Hold your ankles to keep them stable and allow your knees to drop toward the floor at your sides. Feel a comfortable stretch in your inner thighs or groin, and hold for 30secs.
4. Get on all fours with some type of cushioning between your knees and the floor. Rest your upper body over your elbows, which are placed on the floor, under your chest, about shoulder width apart. Spread your knees apart until you feel a comfortable stretch in your inner thighs or groin, while keeping you feet in line with your knees and in contact with the floor at all times. Hold for 30secs.
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Learn the 2 exercises that are vital to Neck Pain Relief and Perfect Posture in our FREE ebook download, link in our bio.
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Parents take note of your kids heavy school bag !!

Parents, don’t let your kids carry a heavy school bag over one shoulder.
Its causing their body to compensate, leading to muscular imbalances and spasm, as well as spinal disorders like scoliosis, headaches and pinched nerves.
Get your kids a backpack, lighten its load, and make sure they carry their bag over both shoulders.
If that doesn’t help their pain, seek some professional help, link in our bio.

Sit at a computer all day and suffer from upper back and neck pain from bad posture ?
Try this simple exercise with a foam roller each evening after work to reverse the the forward flexed terrible posture your’ve had all day at your computer. Wipe the slate clean each evening and you’ll be able to cope far better with the stress and strain of the following day.
Instead of doing the traditional shifting of the foam roller up and down your back, turn it longways, and lie with your spine directly along the length of the roller. Bend your knees and place your feet on the floor for support. Now fully extend your arms out to the side while trying to place the back of the hands on the floor.
This stretch not only straightens up your spine in the upper back area which has been bent forward all day, but also stretches your chest (Pectoral) muscles, which become very tight from daily forward flexed computer posture. This stretch helps reverse that rounder back and shoulder (hunchback) posture that develops over many years of incorrect posture stress.
Hold this position for 3-5mins
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Learn the 2 exercises that are vital to Neck Pain Relief and Perfect Posture in our FREE ebook download, link in our bio.
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Great way to ease upper back tension at home in just minutes

Loosen upper back tension at home in just minutes.
Lie on your back, placing a tennis ball between your shoulder blades. Cross your arms across your chest (hug yourself) to expose the upper back muscles and move your shoulder blades out the way.
Move your upper back muscles over the ball and hold the pressure for a few seconds on tender spots. After a few minutes you should feel less pain and tension. Try avoid pressure directly on the midline of your back, over your spine. Repeat the process on both the left and right side of your spine for a total of 5min, any more and you risk bruising your back. If you need more loosening, then repeat the process for 5 min each day.
If lying on a ball is too uncomfortable, then stand up and repeat the same process by leaning onto the ball against a wall.
For the full article on this subject visit: http://www.chiropractorjhb.co.za/back-pain-coming-muscular-trigger-points/
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Dr Warrick Botha specializes in treating spinal related conditions: Neck Pain, Back Pain, Headaches, Pinched Nerves, Disc Bulges, Pelvic Misalignment and has a special interest in Postural Correction.
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Trying to lose weight and still got dairy in your diet ?

Good Luck with that !
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Learn the 2 exercises that are vital to Neck Pain Relief and Perfect Posture in our FREE ebook download, link in our bio. --------------------------------

2017 is the year you stop making excuses to workout.
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Align-Yourself is dedicated to relieving pain, correcting posture, and improving health through stretching, exercise, manual therapy and nutrition. --------------------------------

Ease Tension in your neck with this simple Trapezius/Levator muscle stretch.
Position 1: Place your uninvolved hand under your butt (sit on it) to help prevent your shoulder from moving too much during this stretch, and sit up straight. With your other hand placed on top of your head, pull your head diagonally forward and towards your armpit, whilst also looking toward the armpit. Hold this position for 30 seconds.
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Position 2: Then, while still pulling your head in the same direction toward your armpit, rotate your head to look away from the armpit. Hold this position for 30 seconds.
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In both positions, feel a comfortable stretch in the back of your neck, on the opposite side to the direction you are pulling. Pain is an indication that you are pulling your head too hard, so reduce the pulling force. Now repeat the stretch on the other side of your neck.
Download our FREE neck pain relief and posture correction ebook here: http://www.align-yourself.com/

Your child is seriously damaging their spine by constantly being in this position.

Help save your child's spine by performing 2 vital exercises found in our FREE ebook here: http://www.align-yourself.com/

If you keep slouching whilst sitting, you will destroy your intervertebral discs, guaranteed !
Thanks for this info. People generally accept the fact that if they pick up heavy things with the wrong lifting technique, they might wreck their lower back, and they're definitely right about that. However, it is far more likely that you will develop lower back pain, a disc bulge or pinched nerve from simply sitting incorrectly each day.
The image above shows the amount of pressure your intervertebral discs have to endure in different positions. Standing will place the least amount of stress on your discs because of the natural position your lumbar spine and pelvis adopts when standing, which allows all of our weight bearing mechanisms to efficiently absorb the load of our upper body.
Sitting is terrible for lower back health because no matter how you sit, and no matter how good your chair is, your pelvis will always be flexed (tilted backward) and your lumbar spinal curvature will always straighten out. This decreases the spring and flex weight bearing mechanism of the spine which in turn increases the pressure through your discs.
As the illustration shows, the best thing you can do for lower back health, is to angle the backrest of your chair 20 Degrees backward from the upright 90 Degree position. The absolute worst thing you can do when sitting is to lean forward just 10 Degrees from the upright 90 Degrees position. Leaning forward like this almost doubles the amount of pressure on your discs compared to the standing position.
The take home message here is, place your back against the chair backrest and recline it about 20 Degrees from the upright position. Never lean forward while sitting on your chair, and stand up regularly to get out of the seated position completely whenever you can.
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Align-Yourself is dedicated to relieving pain, correcting posture, and improving health through stretching, exercise, manual therapy and nutrition. --------------------

New year, let's set some ground rules.
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Align-Yourself is dedicated to relieving pain, correcting posture, and improving health through stretching, exercise, manual therapy and nutrition. --------------------------------