Fix Your Posture, Fix Your Running

August 3, 2015

posture_istock.inartArticle from Trail Runner Magazine

Fix Your Posture, Fix Your Running

Your chronic pain might be a sign of musculoskeletal imbalance resulting from poor posture. Here’s what to do about it. alt Running with proper posture can help you stave off injury and become a more efficient runner. Photo by iStockPhoto “Sit up straight!” “Don’t hunch!” At some point or another, we’ve all been berated to keep good posture. Whether it’s curling up in front of the TV or hunching over a desk, we spend a lot of time sitting and it’s easy to let things, well, slip. But posture is about more than just looking proper. “Good posture is the foundation for efficient running form,” says Elinor Fish, a mindful-running coach and owner of Run Wild Retreats in Carbondale, Colorado. “If our posture is chronically out of alignment, whether sitting, standing, walking or running, then we’re at risk for developing muscular weaknesses or imbalances that can lead to poor running form. ” For example, she says, too much sitting can lead to weakened gluteus muscles, forcing other muscle groups, like the quadriceps, to compensate. That can cause common injuries like knee pain, iliotibial band syndrome, hip-flexor pain and lower-back pain. Carolyn Parker, a certified trainer and the owner of the Ripple Effect gym in Carbondale, adds Achilles and calf pain and hamstring injury to the list. “Poor posture correlates with an overall weakness in the body’s kinetic chain,” says Parker. “It causes a collapsed chest, which inhibits breathing. It also shortens our stride, because the larger muscles of our lower limbs take over for the ineffective postural muscles of the torso.”

How it works:

Posture is a whole-body affair, involving everything from our feet to our core. Though “core” is often taken to indicate the abdominal muscles, it in fact refers to all of the muscles that stabilize our torso, including the glutes and muscles in the lower back, upper back, chest and shoulders. The core is responsible for maintaining pelvic stability, and is thus at the heart of proper (or improper) body position. The pelvis, meanwhile, acts as a supportive base for the upper body, and is the key to properly transferring weight through the lower body to the knees, ankles and feet. Spending just a few minutes a day focusing on certain typically weak muscles in the upper and lower back, shoulders, chest and hips can prevent injury and make for a more efficient and powerful stride.

How to maintain proper running posture :

1. Keep an expansive upper body. One of the most common injuries from poor posture is called upper cross syndrome. The lower trapezius in the back and deep cervical flexors in the neck weaken, while the upper trapezius muscles and the chest’s pectoral muscles tighten, drawing the shoulders forward and down. How does this relate to running? Simply, it makes it hard to breath. Explains Fish, “Any forward flexion in the torso increases the chance of getting a cramp, because the diaphragm is pinched.” When running, practice rolling the shoulders back and down and standing tall. Keep your shoulders relaxed. Ultimately, they should dangle from the torso, but it may take some time to develop the strength to hold them back. Until then, make it a conscious effort. The Cuban Press exercise (see below) will help strengthen the upper back and draw the shoulders back into a normal position.

2. Lift legs from the core. The biggest legs are not necessarily the fastest. In running, speed comes from efficiency, and efficiency starts with engaging the core. According to Fish, that means the gluteus maximus and gluteus minimus, the body’s strongest running muscles. To activate the glutes during a run, Fish recommends tilting the pelvis backwards. “When your belly is tipped forward, your abs are not engaged, your back is swayed and you’re in a less powerful position,” she says. “It’s actually more mechanical work to lift your leg.” When the pelvis is tilted back, though, the abs engage and less mechanical effort is needed to lift the leg. Fish likens it to throwing a baseball: try to throw using only your arm, and the ball won’t go very far. Engage your trunk, and the ball will travel much farther.

3. Work with gravity, not against it. Stand up straight, with your body in proper alignment, and flex forward at the ankles. When you are about to fall on your face, step forward to catch yourself. The motion should be reflexive. Running is simply falling and catching yourself, over and over again. The ankles should be flexed, the hips slightly forward and the glutes engaged. That way, gravity works for you, making the gait cycle more fluid and less strenuous. Note, though, that this forward-fall sort of gait will only be possible with shorter strides, and may take some adjustment.

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‘Text neck’ is becoming an ‘epidemic’ and could wreck your spine

April 7, 2015

text neck


The human head weighs about a dozen pounds. But as the neck bends forward and down, the weight on the cervical spine begins to increase. At a 15-degree angle, this weight is about 27 pounds, at 30 degrees it’s 40 pounds, at 45 degrees it’s 49 pounds, and at 60 degrees it’s 60 pounds.

That’s the burden that comes with staring at a smartphone — the way millions do for hours every day, according to research published by Kenneth Hansraj in the National Library of Medicine. The study will appear next month in Surgical Technology International. Over time, researchers say, this poor posture, sometimes called “text neck,” can lead to early wear-and-tear on the spine, degeneration and even surgery.

“It is an epidemic or, at least, it’s very common,” Hansraj, chief of spine surgery at New York Spine Surgery and Rehabilitation Medicine, told The Washington Post. “Just look around you, everyone has their heads down.”

Can’t grasp the significance of 60 pounds? Imagine carrying an 8-year-old around your neck several hours per day. Smartphone users spend an average of two to four hours per day hunched over, reading e-mails, sending texts or checking social media sites. That’s 700 to 1,400 hours per year people are putting stress on their spines, according to the research. And high-schoolers might be the worst. They could conceivably spend an additional 5,000 hours in this position, Hansraj said.

“The problem is really profound in young people,” he said. “With this excessive stress in the neck, we might start seeing young people needing spine care. I would really like to see parents showing more guidance.”

Medical experts have been warning people for years. Some say for every inch the head tilts forward, the pressure on the spine doubles.

Tom DiAngelis, president of the American Physical Therapy Association‘s Private Practice Section, told CNN last year the effect is similar to bending a finger all the way back and holding it there for about an hour.

“As you stretch the tissue for a long period of time, it gets sore, it gets inflamed,” he said. It can also cause muscle strain, pinched nerves, herniated disks and, over time, it can even remove the neck’s natural curve.

Article by Lindsey Bever, The Washington Post

Originally Taken From:

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Workshop Thursday!

February 9, 2015

63392d2b0a80a9c76ac1f431fcd9aa20Come Learn About the Ideal Protein Method
How It Can Help You With Weight Loss & Healthier Lifestyle Education!


THURSDAY FEB 26th @ 12:00 NOON


Dr. Ryan decided to take on the Ideal Protein Program when he learned that it could help his patients reduce gravity on the body, teach them how to reset the body and ultimately educate them on leading a more healthy lifestyle!

Collectively, Patients in Our Office Have Already Lost Over  LBS &  Inches!!



Medically Developed Weight Loss Me
Personal Weight Loss Coaching
Maintain Muscle While Burning Fat
Resets Metabolism & Insulin Function
Lose Weight Safely & Effectively
Improve Cholesterol, Blood Sugar & Blood Pressure


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Is Your Weight On Your Mind??

January 19, 2015

Your Weight On Your Mind??







Come to a FREE Seminar at Hansen Family Chiropractic this
Thursday January 22nd @ 12:00 PM
To Learn About Your Body & The IDEAL PROTEIN Method

Sign up by Calling 715-934-3344 or posting here on Facebook!

Thursday January 22nd @ Noon
Hosted at Hansen Family Chiropractic – FREE OF CHARGE

Plus, If You’ve Ever Attended One of the IP Workshops, You’ll Receive $50 OFF Your Consultation Fee w/ Dr. Hansen If You Decide Ideal Protein Is Right For You!

Call Today! 715-934-3344

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The Vitamin D Do’s!

December 8, 2014

DThis is the time of year to increase, or start, your supplementation of Vitamin D. Up North, we do not receive nearly enough of this essential antioxidant . The lack of Vitamin D in our bodies can lead to Seasonal Affective Disorder, Fatigue and Many Other Health Concerns. Long term deficiencies have been associated with:

Cognitive Impairment in Adults
Severe Asthma In Children
Increased Risk of Death from Cardiovascular Disease

We recommend adults take 4,000 IUs of Vitamin D Every Day!

We have an excellent Nutrition & Supplement Company in which we purchase high quality Vitamin D and other supplements from. Feel free to stop into our office and pick up a bottle for your family!




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November Checklist

November 7, 2014


Start November Off On the Right Path This Year

Change Clocks Back – Check!

Boost Your Immunity – Minimize stress. Get enough sleep. Exercise. Cut out sugar. Eat brightly colored fruits and vegetables…Cinnamon…Garlic…Mushrooms…Tomatoes.

Watch For Deer – Autumn is peak time for deer-car collisions. Use high beams at night… don’t swerve to miss them… Turn on hazard lights to warn other drivers.

Get Your Vitamin D – Having less daylight means we absorb less Vitamin D from the sun during the winter months. A good rule of thumb to know how much Vitamin D you need is to calculate 35 IUs of Vitamin D per pound of body weight.

Fine Tune Your Furnace – Have your heating system checked before the weather turns cold. Also, cover the outsides of A/C units, drain and store hoses and replace your fire/carbon monoxide detectors with new batteries.

Spend Your Dollars Locally – November 29th is Small Business Saturday. Support the Hayward Community by shopping in independently owned stores.

Give Thanks – Try to think of something that you are thankful for each day this month, not just on November 27th.

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Testing Testing…..

June 3, 2014

Do you think you have good balance, posture and strength?

Have you ever actually tested it?

Try this! Stand up, lift one leg off the floor and balance on the other foot – see how long you can hold it. Do the same thing on the other side and THEN try balancing on each foot with your eyes closed!

Do you fall within the normative range for your age group? How did you do?

Age           Eyes Open                Eyes Closed

20-59           30 Seconds               25 Seconds

60-69           23 Seconds               10 Seconds

70-79           14 Seconds              4.3 Seconds

So many of us consider ourselves to be strong, but are we stabile? As we age our bodies slowly lose basic functioning abilities that once seemed effortless UNLESS we practice & train our bodies to preserve good balance! Think of it as insurance for your hips & knees!

What about core strength? How many of you guys can hold a side plank for 95+ seconds? Ladies, you should be able to do at least 75 seconds – try it!






You already knew that core strength plays a big role in managing physical health & helps give you a toned mid-section. Have you considered that it is also vital to maintaining good posture? Exercising our core is not just for looks when we are in our twenties and thirties – but necessary for when we are eighty!

“Don’t run to get in shape, get in shape to run!” Why wait until you are injured or hurting to work at improving these things? Train yourself for sustaining good posture, strength & balanced so that you can enjoy life in the ‘long run’.

Take an Action Step!
If you tried some of these tests & performed poorly, come see us!
This summer we are offering a DISCOUNT on Rehab Evaluations, Programs & Follow Up for our current patients!
Know a loved one who needs our care? Mention this blog post & we will give them a Free Exam/Consult & Up to 2-Xrays to get them started! (Offer Expires August 31st)


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The Spine Is Your Lifeline

February 12, 2014

 Take a few minutes to learn about your awesome lifeline – the spine!

Click on the Link below to start discovering the wonders of the human spine:

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Why Sitting Kills While Moving Heals

January 6, 2014

If you’re like most people, you probably spend a large portion of each day in a seated position. It’s hard to avoid these days, as computer work predominates, and most also spend many hours each week driving to and from work.

Mounting research now suggests that sitting in and of itself is an independent risk factor for poor health and premature death—even if you exercise regularly.

Dr. Joan Vernikos, former director of NASA’s Life Sciences Division and author of Sitting Kills, Moving Heals, presents a simple yet powerful scientific explanation for why sitting has such a dramatic impact on your health, and how you can simply and easily counteract the ill effects of sitting.

The good news is that you can prevent, and to a great degree delay, the damage associated with a large portion of biological aging, especially the most crippling, which is pain with movement and loss of flexibility that you had as a youth.

The key is to interrupt your sitting by changing positions as much as possible throughout the day!

One of the most exciting aspects of this research is that it shows how dynamic and changeable the human body is. You can reverse damage already incurred, and it’s never too late to start!

Read more from this article at:

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Have Yourself a Merry Little Christmas

December 20, 2013

Merry Christmas from Hansen Family Chiropractic! Spread a little Christmas cheer with a song from my brother, Steve Beguhn – the American Idol Contestant! Just click on the photo or click the link below.

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