The Posture Pain Fix: How to Fix Your Back, Neck and Other Postural Problems That Cause Pain in Your Body

194 Pages·2012·4.89 MB·English

by  Rosalind Ferry

The Posture Pain Fix
How to fix your back, neck, and other
Postural problems that cause pain in your body

By Rosalind Ferry

Illustrations by Elysabeth Barnett
Copyright © 2013 Rosalind Ferry - All rights reserved.

Photo of Rosalind Ferry by Sherri Koop This book was formerly published as In Praise of Good Posture.

All rights reserved. No part of this publication pay be reproduced, stored in a retrieval system or transmitted
in any form or by any means of electronic, mechanical, photocopying, recording or otherwise, without prior
written permission of the author.

Always check with a health care professional before
beginning any exercise program. Enlist the help of a
physiotherapist for minor problems before they
become bigger ones.

The information in this book is true and complete to the best of my knowledge. All recommendations are
made without guarantee on the part of the author. The author disclaims all liability in connection with the
use of this information.
Directory

Acknowledgements
Codes
OUCHES
Introduction
Our Ancestors
Modern Life
Habits
SECTION 1 - Principles of Good Posture
Equilibrium
The Pause
Posture and Awareness
Balance
Stretching
Meditation
Breathing
Sleep
Relaxation
SECTION 2 - Anatomy
Muscles, Postural and Phasic
Children
Vertebrae
Lumbar Spine and Sit Bones
The Neutral Lumbar Spine
Mid-Back Thoracic Position and Breathing
Neck
Hips, Knees and Feet
Foot Balance
Standing Alignment Viewed From the Side
Different Postures
SECTION 3 - Correct and Incorrect Postures and
Habits
Sleeping
Sitting
Sitting and Standing
Walking
Walking Up Stairs
Driving a Car
Telephoning and Texting, etc.
Computer Work - desktop
Computer Work - laptop
Writing
Reading, Knitting, etc
Watching TV
Homework in Bed
Carrying a Knapsack
Carrying a Purse
Carrying Bags
Prolonged Standing
Standing at a Table for Work
Walking the Dog
Lunge Position
Vacuuming
Pulling
Pushing
Lifting
Picking Objects Up Off the Floor
Putting In or Removing Items From a Car
Breast Feeding Baby
Pushing Baby in Stroller or Pushing a Shopping Cart
Carrying Baby
Riding a Bicycle
Shovelling Snow
Gardening
Pushing a Wheelbarrow or a Lawnmower
Sitting and Standing
Kneeling and Squatting
Digging, Shovelling
Raking Leaves
Picking Up Leaves
SECTION 4 - Exercises and Stretching
Belly Firming
Neck Lengthening
Spine Lengthening
Shoulder Release
Shoulder Blade Positioning Exercise
Calf Stretches
Hamstring Stretches
Half Squat
Balance
Hip Opening Stretches
Hip Flexor Stretch
Overuse of Neck and Shoulders
Muscle Balance
Centre of Gravity
Principles of Good Posture
Releasing Tension
SECTION 5 - Tips, References and Resources
Tips For Walking With a Cane
Tips for Travel
References
Resources
About the Author
About the Illustrator
For Matthew and William
Acknowledgements

Various people have helped with this book, including the many patients I have
treated in my physiotherapy practice over the years.
I would especially like to thank my inspirational sister-in-law, Toronto artist
Elysabeth Barnett, who created its lively diagrams and worked tirelessly to
breathe life into the project.
Many thanks go to Vancouver engineer Frances Caton who helped edit the book
and to Jon, my husband, son William and daughter-in-law Robin, who helped
write, shape and organize it.
Thanks are also due to North Vancouver ergonomic physiotherapist Carmel
Murphy for her invaluable input, to librarian Deb Monkman, of the
Physiotherapy Association of B.C., for her patient help and to my physio
colleagues Susy Carnaghan, a long-time loyal friend, and Anniken Chadwick for
all their suggestions.
I would like to acknowledge the advice of Alexander Technique teacher Beatty
Leadbetter and other members of the Leadbetter family, Nicky, Gordon, Louise,
Ben and Claudi.
My courageous parents, Pat and Leslie, deserve enormous credit for making the
book possible by never ceasing to encourage my love of Africa, animals and the
outdoors.
My gorgeous granddaughter Georgia and grandson Julian have never stopped
reminding me of the balance we are all born with, but all too often lose along the
way.
Last, but by no means least, I would like to thank all the horses whose boundless
energy, limitless spirit and beautiful movement have given me at least some
insight into nature and the natural movement that we health professionals should
always try to preserve and enhance.