Posture for Engineers by Marylou Lenhart 

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Computers, amirite? :C 

Posture! Body is adaptable, tries to be efficient Poor posture causes some muscles to be overworked, some to be weakened Poor posture pulls vertebrae out of alignment 

Chiropractic! 93 letters Your spine: the center of everything If a vertebra in the spinal column is out of place, it puts pressure on nerves Nerves connect to every part of the body Seemingly unrelated symptoms can be due to spinal misalignment 

However! Chiropractic works best combined with Exercise Strengthening our “posture muscles” daily helps to _keep_ bones aligned correctly 

Standing Desks? Great stuff! But we are using muscles we may not be used to using Risk hyper extension 

TREADMILL Desks?! Again, great stuff! But lots of people either supinate or pronate 

Body Image Every body is different Participation is encouraged, but entirely _optional_ “The posture (asana) for Yoga meditation should be steady, stable, and motionless, as well as comfortable…” 
 (2.46 of the Yoga Sutra) Pain vs. Discomfort 

Tadasana (Mountain) 

Forward Head Posture Arrow from ear should line up with center of shoulder Weight added to sternocleidomastoid muscles: overworks them Trapezius muscles between shoulder blades are weak in this condition 

Muscles affected 

Bhujangasana (Modified) (Mini Cobra) also, this exercise: http://blog.maryloulenhart.com/on-posture- exercising-the-trapezius/ 

Chakravakasana (Cat/Cow) 

Give yourself a hug! 

Anterior/Posterior Pelvic Tilt “flat back” reduces natural curve in lumbar spine (lower back) tight abs, shortened hip extensors, weak hip flexors “weak lower back” pelvis forward and down (more than normal) weak abs, shortened hip flexors, weak gluteus maximus 

Exercising the Abdomen _NOT CRUNCHES_ Sit on an exercise ball! A couple of the following exercises… 

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Star Open/Close 

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Ardha Uttanasana (Halfway Lift) 

Vrikshasana (Tree) 

Thank you! 

Sources http://www.elephantjournal.com/2013/09/yogis-be-careful-with-your-joints-charlotte-bell/ http://www.sandiegoreader.com/news/2013/sep/27/fit-lose-duck-feet/ http://www.appliedmma.com/training/donald-duck-syndrome-might-be-whats-causing- all-your-lower-back-pain/ http://www.mckinley.illinois.edu/handouts/neck_pain/neck_pain.htm http://deansomerset.com/collapse-the-ribs-if-you-live-in-extension/ http://www.thankyourbody.com/do-not-do-crunches/ http://www.thankyourbody.com/core-strengthening-exercises/ http://www.exrx.net/Kinesiology/Posture.html http://breakingmuscle.com/mobility-recovery/science-says-foam-rolling-increases-rom- and-does-not-decrease-strength 

Image credits pittsburgh: "Downtown Pittsburgh from the North Shore" by Theeditor93 - I took the photo myself.Previously published: Facebook, deviantART (http://eldru.deviantart.com/art/Pittsburgh-from-the-North-Shore-375922428), Flickr. Licensed under CC BY-SA 3.0 via Wikimedia Commons - https://commons.wikimedia.org/wiki/File:Downtown_Pittsburgh_from_the_North_Shore.png #/media/File:Downtown_Pittsburgh_from_the_North_Shore.png bad posture: http://livewellchiro.com.au/bad-posture-equals-bad-health/ chiropraction: http://edmondsshorelinechiropractor.com/chiropractic-for-any-age/ more chiropraction/posture: http://drsalfakhoury.com/chiropractic/ knee hyperextension: http://www.somastruct.com/genu-recurvatum/ supinate/pronate: By JackPotte - Gustavocarra + Own work, CC BY-SA 3.0, https://commons.wikimedia.org/w/index.php?curid=18496214 tadasana: http://www.mrsfitness.com/do-the-yoga-mountain-pose/ forward head: http://www.chiro.org/LINKS/Forward_Head_Posture.shtml trapezius: "Muscle trapèze" by Berichard - travail personnel (own work) d'après Atlas de Bonamy (1854). Licensed under CC BY-SA 3.0 via Wikimedia Commons - https://commons.wikimedia.org/wiki/File:Muscle_trap%C3%A8ze.png#/media/File:Muscle_trap%C3%A8ze.png sternocleidomastoid: By OpenStax College - Anatomy & Physiology, Connexions Web site. http://cnx.org/content/col11496/1.6/, Jun 19, 2013., CC BY 3.0, https://commons.wikimedia.org/w/index.php?curid=30148125 serratus: Draws scapula forward on chest wall (pulling shoulders down) (picture of serratus anterior) "Serratus anterior" by Bildbearbetning: sv:Användare:Chrizz. * compressed with pngcrush. Original uploader was Chrizz at sv.wikipedia - Transferred from sv.wikipedia. Licensed under CC BY-SA 3.0 via Wikimedia Commons - https://commons.wikimedia.org/wiki/File:Serratus_anterior.png#/media/File:Serratus_anterior.png mini cobra - http://www.yogajournal.com/article/beginners/bhujangasana/ cat-cow: http://www.mindfulbody.com/mind/yoga/signature-mindful-practice-yoga-sequence/daily-practice-detailed-instructions chair cat-cow: Cat- Cow Stretch in a Chair - © Barry Stone http://yoga.about.com/od/yogasequences/ss/catcow.htm navasana: http://www.yogaoutlet.com/guides/how-to-do-boat-pose-in-yoga spinal balance: https://www.scripps.org/news_items/4363-keep-your-back-healthy star open close: http://www.thankyourbody.com/core-strengthening-exercises/ pelvic tilt: http://bretcontreras.com/why-do-i-anterior-pelvic-tilt/ crescent lunge: http://www.yogaoutlet.com/guides/how-to-do-crescent-lunge-in-yoga halfway lift(s): http://blog.lifestart.net/post/4263955842/are-some-yoga-poses-harmful-part-5 forward fold: http://www.yogaoutlet.com/guides/how-to-do-standing-forward-fold-in-yoga posture evolution: http://www.salveotherapy.co.nz/good-posture-good-health/