Posture Direct
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Hi there, I’m Mark! I am the creator of the PostureDirect blog. If you desire to fix your posture but have absolutely no idea where to start, then this page was made specifically for you!
Posture Direct
1w ago
This blog post will cover the best bulged disc exercises for the lower back. (especially if the L4, L5 and/or S1) is involved!)
(These exercises may also be used for a disc herniation, protrusion, prolapse, extrusion and/or sequestration.)
Bulged Disc Exercises For the Lower Back
The following exercises are to be performed completely PAIN-FREE. If any doubts, please consult a health professional to assess whether the exercises are appropriate for you.
STEP 1: Understand This
STEP 2: Stop Aggravation
STEP 3: Reduce Inflammation
STEP 4: Perform Gentle Movements
STEP 5: Reduce Disc Bulge
STEP 6 ..read more
Posture Direct
2w ago
This blog post is a comprehensive guide which offers effective exercises and strategies to help fix Shoulder Impingement.
What is Shoulder Impingement?
Shoulder Impingement refers to the shoulder condition where there is compression of the following shoulder structures: Subacromial Bursa and Supraspinatus tendon.
1. Subacromial Bursa
The Subacromial Bursa is a fluid-filled sac structure in the shoulder that is located underneath a part of the shoulder blade called the Acromion.
2. Supraspinatus Tendon
The Supraspinatus is part of a group of shoulder muscles called the “Rotator Cuff ..read more
Posture Direct
2w ago
A big toe Bunion is a bony prominence at the base of the big toe.
It is associated with the:
Deviation of the big toe towards the side. (Hallux Valgus)
Increased space between the 1st and 2nd metatarsal bones.
Callous formation on the side of the big toe.
Apart from the obvious aesthetic issue, it can also lead to big toe joint pain.
Bunion Exercises Content:
Shoe Wear
Big Toe Exercises
Foot Exercises
Ankle Exercises
Other Postures
Improve Toe Control
Braces
Surgical Intervention
Common Questions
A. Shoes
Poor fitting shoe wear can lead to the compression of the big toe which can lead to ..read more
Posture Direct
3w ago
Uneven Shoulders is the asymmetrical posture where one shoulder is higher (or lower) as compared to the other side.
The shoulder girdle can be elevated or depressed on the rib cage.
This blog post offers effective exercises to help level out uneven shoulders.
Table Of Contents
Causes
Is It Problematic?
Tests for Uneven Shoulders
Muscles Involved
Exercises To Fix Uneven Shoulders
Causes
The postures and activities you subject your body to throughout the day has a strong influence on the overall position of your shoulders.
Think about it:
Do you lift/carry things on one side?
Do you lean t ..read more
Posture Direct
1M ago
This blog post will cover the best exercises and stretches to fix a Twisted Spine.
What Is A Twisted Spine?
A Twisted Spine is where the torso is rotated towards one side.
It involves rotation of the Lumbar and/or Thoracic spine.
In This Blog Post:
Causes
Muscles Involved
Potential Issues
How To Determine Rotation Direction
Exercises To Fix A Twisted Spine
Causes
In my opinion – the main cause of having a twisted spine is the habitual positioning of the torso in a rotated position.
(For Example: Sitting in front of the computer but continually turning your torso to look towards the screen ..read more
Posture Direct
1M ago
This blog post contains effective exercises, stretches and strategies to help fix a Winged Scapula.
What Is A Winged Scapula?
A Winged Scapula (also known as Scapula Alata) is when the medial (inner) border of the shoulder blade protrudes off the rib cage.
(Ideally – it should conform to the shape of the rib cage.)
In This Blog Post:
Is It Bad?
Causes
Test
Winged Scapula Exercises
Is It Bad?
Although there is nothing inherently wrong with having a Winged shoulder blade, it can be associated with:
Impaired Scapulohumeral rhythm
Drooping shoulder
Uneven shoulders
Upper Trapezius Pain
Poor s ..read more
Posture Direct
2M ago
What Is A Flat Back Posture?
Flat Back Posture is a type of posture that is characterized by the lack of natural curves in the spine.
As a result – the alignment of the spine (as viewed from the side) is flatter than normal.
In This Blog Post:
Characteristics
Causes
Muscles Involved
Is It Bad?
How To Determine If You Have It
Exercises To Fix Flat Back Posture
Characteristics Of Flat Back Posture
Forward Head Posture
Rounded Shoulders
* Flat Thoracic Spine (Thoracic Hypokyphosis)
* Flat Lumbar Spine (Lumbar Hypolordotic)
* Posterior Pelvic Tilt (Pelvis rotated backwards)
(Note: The above ..read more
Posture Direct
2M ago
What Is Flat Feet?
Flat Feet is a type of foot posture which involves the collapse of the inner arch of the foot.
As a result – the bottom of the foot is in complete contact with the floor.
Also referred to as: Pes Planus, Fallen arches, Overpronated feet.
(It is the exact opposite to having high arches.)
In This Blog Post:
Causes
Test For Flat Feet
Issues
Exercises To Fix Flat Feet
Note: It is completely normal for the arch of the foot to have the ABILITY to collapse.
Problems may arise if this movement is excessive, uncontrolled and/or when your foot gets stuck in this position.
What c ..read more
Posture Direct
3M ago
This blog post will extensively cover the most effective exercises, strategies and tips to fix a Rotated Pelvis.
What is a Rotated pelvis?
A rotated pelvis is where the pelvis is twisted towards the left or right side.
Ideally – The pelvis should be centered and orientated towards the front.
(That is, the pubic bone should be facing directly forwards.)
In This Blog Post:
Implications
Causes
How To Tell If Your Pelvis Is Rotated
Muscular Imbalance
Exercises To Fix A Rotated Pelvis
Implications of A Rotated Pelvis
In regards to posture, the pelvis is located in a central (… and a very i ..read more
Posture Direct
4M ago
What is Lateral pelvic tilt?
A Lateral Pelvic Tilt is the asymmetric positioning of the pelvis where there is:
One hip higher than the other side. (Hip hike)
One hip lower than the other side. (Hip drop)
It is also known as having Uneven Hips.
In This Blog Post:
How To Determine If You Have It
Causes
Exercises To Fix Lateral Pelvic Tilt
Lateral Pelvic Tilt Test
Perform the following quick tests to determine if your hips are uneven.
a) Standing Position (Static):
Instructions:
Stand in front of a mirror.
March on the spot for 5 seconds.
Assume a comfortable standing position.
Place ..read more