Acupuncture, Nutrition and Immunity

'Tis the season to be coughing and sneezing, vomiting and… you know what else…

It is winter here in Central Texas and that brings cough, cold and flu season. I know first hand that nothing is more important to your health than a well-functioning immune system. In addition to these common ailments, the immune system protects us from infections, asthma, food allergies, rheumatoid arthritis and even cancer. Preventing disease and maintaining health are deeply rooted in the philosophy of traditional Chinese medicine. It is not unusual in the Chinese culture for people to get regular acupuncture treatments to enhancing their immune systems. In addition to acupuncture, diet, nutrition and exercise are also key to immune health.

Acupuncture is a powerful tool to regulate the immune system. In the United States, acupuncture was initially accepted as a valid treatment for pain-related issues, but it has the potential to treat a wide range of health problems, including the immune system. Research shows that acupuncture can increase the body’s T-cell count, as well as the number of cells that ingest and destroy bacteria, protozoa and cell debris. One study showed that white blood cell counts and mobility have increased by 168 percent within three hours after treatment. ₁ People are beginning to realize that regular acupuncture treatments for their asthma, allergies, rheumatoid arthritis, lupus, colds or infections will relieve their symptoms.

As noted earlier, diet also plays a role in immune health. Food sources such as Shiitake mushrooms are recommended by Chinese medicine practitioners for helping protect your health. They contain lentinan, an anti-viral substance which has a strong immuno-stimulating activity. Other foods that are helpful are soy products, certain types of fish and nuts, garlic, sesame seeds, yogurt, and certain fruits and vegetables. The micro-nutrients beta carotene, zinc, and vitamins A, E, and C are also key elements in strengthening our immune system. A diet rich in these foods and nutrients and low in fat is recommended.

Moderate exercise also enhances the immune system but strenuous exercise can deplete the body and decrease overall immunity. Since many of you are athletes that I know love your challenging fitness goals, acupuncture may be a valuable addition to your health maintenance this season.

In conclusion, there is no one food, supplement or treatment that will prevent or cure immune disease or illness but use of prophylactic acupuncture and nutritional sources are recommended.

Here is an article that you might find interesting http://www.acaom.edu/en/cms/1188/
“Acupuncture Research Study Shows Significant Improvement in Baseline Natural Killer Cell Activity in Athletes”

₁ Expert Advice-Treatment of Immune Deficiency in Traditional Chinese Medicine (TCM):
By Wei Liu, TCMD, MPH, LAC, Changzhen Gong, PhD, MS
The American Academy of Acupuncture and Oriental Medicine (AAAOM)

Pediatric Chiropractic Care

Conditions Treated

Chiropractic care in children and adolescents treats conditions resulting from birth trauma, earaches, upper respiratory infections, muscle pain, neck pain, injuries from sports or accidents, scoliosis, headaches, sleep disorders, asthma and allergy symptoms and even attention-deficit hyperactivity disorder (ADHD). Spinal manipulation for children as young as newborn babies is an alternative treatment for the discomfort of colic and other digestive disorders as well.

Parents surveyed by the ICPA reported behavioral improvement for kids who saw a chiropractor, as well as improved sleep and stronger immune systems. Although scientific evidence in these areas is still inconclusive, the growing number of those seeking children's health care from chiropractors (up 8.5% since 1991, according to the American Chiropractic Association) is a positive endorsement of its benefits. Chiropractic America reports that natural, drug-free chiropractic care is sometimes more effective than traditional medical approaches. Success in these areas has implications for chiropractic care's preventive capacity. Periodic ongoing adjustments at a young age may prevent problems before they begin. ₁

Parents might become aware of spinal problems by symptoms such as their child's head being tilted to one side or restricted head or neck motion to one side. Also if a child sleeps for only an hour or two at a time, or has feeding or nursing difficulties.

Pediatric Chiropractic Treatment

Chiropractic care corrects the spinal alignment releasing muscle tissue and compressed nerves which can become misaligned during birth or from a blow or fall. Most children respond quickly since their spines are a lot more mobile than those of adults. They rarely have the scar tissue and adhesions that adults with chronic problems have. Resolving problems early can avoid problems later on. Spinal adjustments for infants and young children involve very light finger-tip adjustments or use of an activator device. If a parent or child does not want to be adjusted Dr. Laurie will use the activator and perform soft tissue release to correct any alignment issues, or muscle tightness. The device is categorized as a mechanical force manual assisted (MFMA) instrument which is generally regarded as a softer chiropractic treatment technique. (Wikipedia) The activator is a small handheld spring-loaded instrument which delivers a small impulse to the spine. It was found to give off no more than 0.3 J of kinetic energy in a 3-millisecond pulse. The aim is to produce enough force to move the vertebrae but not enough to cause injury.₂

Activator

Risks

The risk of a child suffering a permanent injury from a spinal manipulation is extremely rare. Chiropractors have been adjusting children's spines for most of the 100 years since chiropractic was first established, and has an excellent safety record. A check of some of the largest insurance carriers, who provide malpractice insurance coverage for chiropractors in the United States, has identified that despite the recent adverse media coverage, not one claim for injury to a child has been filed in the past five years. ₃

In regards to Dr. Laurie's chiropractic care of pediatrics, Dr. Laurie recently received the following commendation for her treatment of a pediatric whom had an injury.

"Dr. Laurie was AMAZING in helping my 11 year-old recover from a Grade 1 ankle sprain," said Donna Campbell recently. "My daughter was told by a medical doc that it would be 4-6 weeks before she could resume competitive dance. I brought her to Dr. Laurie, and she is now FULLY recovered after only two weeks of Dr. Laurie's treatments. Heat therapy, calf-cleaning, acupuncture and chiropractic procedures...Dr. Laurie's treatment plan WORKED! She is obviously doing something RIGHT in her clinic. Most of all, Dr. Laurie doesn't want "recurring patients." She wants patients to GET WELL and get back into their lives. I applaud her 100%!"

References

₁ http://www.livestrong.com/article/71159-benefits-chiropractic-care-kids/#ixzz1ZjJkc1wO
₂ Fuhr, Arlan W.; J. Michael Menke (February 2005). "Status of Activator Methods Chiropractic Technique, Theory, and Practice". Journal of Manipulative and Physiological Therapeutics 28 (2): e1–e20. doi:10.1016/j.jmpt.2005.01.001. PMID 15800504. http://linkinghub.elsevier.com/retrieve/pii/S0161475405000023. Retrieved 2008-08-18.
₃ A Parent's Guide to Chiropractic Care for Children, Peter Fysh, DC
For more information on Chiropractic Care for ADHD, see The Chiropractic Care of Children With Attention-Deficit/Hyperactivity Disorder: A Retrospective Case Series Explore: The Journal of Science and Healing, 2009.

Massage Therapy now In House!

We are pleased to announce that massage therapy will be offered in our offices by Shelley W. Damon, BA, LMT. Her resume includes Lake Austin Resort where she was a featured speaker, counselor and massage therapist, Barton Creek Conference Center where she coordinated 21 massage therapists, the University of Texas Recreational Sports Wellness Center and the U.S. Handball Association.

Shelley has been practicing massage for over 22 years and brings experience that includes sports, deep, myofascial, prenatal and Swedish massage. She also performs hospice and caregiving work when her schedule permits.

Shelley’s training and background include UT Dental School’s School of Dental Hygiene in Houston; a BA in psychology from UT Austin, her National Massage License as well as a Texas and Florida State license. Shelley is also a Massage Therapy Instructor.

We are offering table massage on Tuesdays from 9am to 5pm and Thursdays from 2pm to 5pm. We will also be offering chair massage on Thursday mornings from 10am to 1pm at $1/minute. Please call our front desk to schedule now at 512-258-4425!

Gait Analysis

Have you suffered from these injuries?

• Iliotibial (IT) Band Syndrome


• Low Back Pain


• Shin Splints


• Plantar Fasciitis


• Achilles Tendonitis


• Patella Tendonitis

Many injuries are caused by poor gait mechanics. If you have suffered any of these injuries OR if you are an athlete trying to stay fit or even get fit, it might be worth it for you to look into gait analysis. This type of analysis will help you determine if there are any modifications that can be made to prevent these injuries from recurring or help heal those you might have currently.

At Austin Family and Sports Chiropractic, we look at patient's shoe wear to see if they supinate, pronate or have a neutral foot strike. Running shoes are usually designed for runners who oversupinate, overpronate or have neutral foot position. It is important to make sure you have the right running shoes for your gait. But, this is just the first part of the puzzle.

Physical therapists often try to correct gait indirectly through strengthening and stretching excercises designed to correct muscle weakness or tightness. This is the second factor. Gait flaws result not just from muscle imbalances but also from ingrained neuromuscular patterns. The good news is that these patterns can be changed with appropriate correction and practice.

However, there are two key limitations of gait retraining. First, "It requires expertise in running mechanics and the etiology of running injuries, " says Irene Davis, Ph.D., Director at the Running Injury Clinic at the University of Delaware. (1)

Getting help from a professional who has the proper training is the key. This doesn't mean you have to spend a lot of money on the technology of pressure mapping or 3D measurements. There are several great experts that can help with this in the Austin community, including Dr. Laurie at Austin Family & Sports Chiropractic. We work closely with several PT partners as well as Gilbert Tuhabonye of Glibert's Gazelles to help patients correct their stride, repair damaged tissue, stretch tight or restricted areas and retrain muscle groups.

Schedule an appointment with Dr. Laurie at Austin Family & Sports Chiropractic by calling 512-258-4425 or visiting http://www.austinfamilyandsportschiropractic.com/.

(1) Gait retraining could put an end to your recurrent running injuries By Matt Fitzgerald, Image by Matt Fitzgerald from the August 2004 issue of Runner's World.

Is running barefoot good for you?

Barefoot Running- More or Less Injuries?
I agree with most elite athletes, exercise physiologists and other medical experts that running barefoot in small doses can improve your running form and therefore improve your chances of avoiding certain running injuries. The muscles, ligaments, joints and receptors of the feet require stimulation to function correctly.

When running barefoot your foot naturally lands at the midfoot/forefoot, where it receives sensory interaction, or afferent feedback. This feedback immediately tells the rest of the body to efficiently pick up your foot to start a new stride. The body intrinsically uses light footsteps, a high leg cadence, a relaxed arm swing, an upright posture and a slight forward lean from the ankles. Your body generally doesn’t allow you to land on your heel if you’re running barefoot. The calcaneus (heel) bone is a large bone, but it was designed to take the lower impacts of walking, help balance the body as it rolls forward, and to help support and balance the body in a standing position.

Unfortunately, many barefoot runners and those running in foot-gloves like “Vibrams” are experiencing injuries such as plantar fasciitis, achilles tendonitis, ankle strains, calf and heel pain. Plantar faciitis usually account for less than 15% of running injuries but account for more than 90 percent of injuries in barefoot runners, suggesting that it is barefoot running specifically (not overuse generally) that is causing these injuries. Dr. Mark McDonnell of Hill Country Sports Medicine here in Austin states, “Some people will get away with it, but the far majority will end up with overuse conditions from plantar fasciitis, to shin splints, to stress fractures.” Others say that more people are running barefoot so more people are reporting injuries that would normally have those same injuries if running with shoes. Coach of Gilbert’s Gazelles running group Gilbert Tuhabonye says “I believe that runners should alternate shoes (light and heavy). Walking barefoot and foot exercises after a run is the way to go.”

The injuries also seem to have something to do with how quickly people are transitioning out of shoes. Many of the shoes we wear have elevated heels, which means most of us are to a limited range of motion, a dampened feedback, some protection and a shortened achilles tendon. Many people have fed into the hype and have switched over too quickly. They really like the freedom of having less between them and the ground and have worked barefoot running into their life too quickly because of the afferent feedback. Or, some have noticed the initial aches and pains and switched back to shoes as they have realized that this was not a good fit for them.

Many of America’s top coaches use barefoot running or barefoot strength and proprioception drills in small doses. These drills can strengthen the small muscles in the feet and lower legs, improve balance, and maintain your running form.

One thing is certain; you should start with walking barefoot or in foot-gloves and gradually work into running. Pay attention to early signs of pain. Be prepared for blisters and calluses as you transition. Also, some foot types cannot handle the impacts of barefoot running, such as over-pronators , supinators , those with hyper-mobility or hypo-mobility and especially those forefoot that need correcting by an orthotic. Consider yoga 2-3 times per week if you suffer from any of the above.

Remember… to HURT LESS and PLAY MORE,

Dr. Laurie Buob, MS, DC

Special Deal from Cryotherapy TODAY!

At Austin Family & Sports Chiropractic, our goal is to keep our patients active - and this means sharing fitness tips or new forms of therapy whenever possible! We recently learned about Cryo Studios and wanted to pass along more information about their unique method and treatment plans below. You can also access their Groupon Deal TODAY only!

Whole Body Cryotherapy is the exposure of a person’s skin to temperatures of -150 to -170 degrees Celsius (-238 to -274 degrees Fahrenheit) for a short time (3 minutes or less). At this extreme temperature, the body activates several mechanisms that have significant long-term medical and cosmetic benefits:

Skin:
The outer skin is briefly ‘frozen’, activating increased production of collagen in deeper layers of the skin. The skin regains elasticity and becomes smoother and even-toned, significantly improving conditions such as cellulite and skin aging.

Skin vessels and capillaries undergo severe vasoconstriction (to keep the core temperature from dropping), followed by vasodilation after the procedure. Toxins and other stored deposits are flushed out of the layers of the skin and blood perfusion is improved after several treatments.

The anti-inflammatory properties of cryotherapy are also used to treat chronic skin conditions such as psoriasis and dermatitis.

Endocrine:
The extreme cold exposure causes the body to turn up its metabolic rate in order to produce heat. This effect lasts for 5-8 hours after the procedure, causing the body to ‘burn’ 500-800 Kcal over the hours following the procedure. After several procedures, the increase in metabolic rate tends to last longer between treatments. Another ‘survival reaction’ to the extreme temperatures is the release of endorphins (hormones) that have analgesic and anti-inflammatory properties, and improve mood disorders. Cryotherapy has been studied for the successful treatment of medication resistant depression disorders. Patients also tend to experience a noticeable increase in libido, leading to the use of crytherapy for ED and other sexual disorders.

Musculoskeletal:
The anti-inflammatory and analgesic properties of cryotherapy can drastically improve joint disorders such as rheumatoid and osteoarthritis. Athletes use whole body cryotherapy to recover from injuries and soreness and improve their performance.

Immune System:
Cryotherapy can improve the function of the immune system and has been known to decrease stress levels.

Learn more about CryoStudio of Austin at www.cryostudioofaustin.com

LIVESTRONG Challenge Austin

Sign up for LIVESTRONG Challenge Austin, October 15-16

Austin Family & Sports Chiropractic is partnering up with LIVESTRONG to help promote the 2011 LIVESTRONG Challenge Austin. This family-friendly event includes bike ride options of 20, 45, 65, and 90 miles and a 5K run/walk in conjunction with the 16th Annual Ride for the Roses. Enjoy the sights of downtown Austin, including South Congress Avenue and the beautiful scenery of the Texas Hill Country as you run/walk/bike the 2011 LIVESTRONG Challenge Austin.

Registration for the event includes a FREE LIVESTRONG Cap and Waterbottle plus many fundraising incentives. You can sign up as an individual or create your own team, with each rider responsible for fundraising $250 for the fight against cancer.

Interested? Kick-Off & Registration, Saturday July 30, 7-11:30am
Join Team LIVESTRONG on Saturday, July 30 for a LIVESTRONG Challenge Kick-Off Party. Training rides and runs led by LIVESTRONG will begin at 7:00 a.m. followed by guided tours of the LIVESTRONG Headquarters. FREE breakfast, product sampling, and apparel clinics will be offered until 11:30 a.m. Find out more and register at www.livestrong.org/July30.

Healing the Hand: Carpal Tunnel Syndrome

What Is Carpal Tunnel Syndrome?

Carpal tunnel syndrome is a painful condition of the wrist and hand. The carpal tunnel is a narrow tunnel of tissues that protects your median nerve. The median nerve provides feeling and movement in your thumb, index, middle and ring fingers. Sometimes people develop a median nerve entrapment where the other tissues in the tunnel, such as ligaments and tendons, get swollen. This pinching of the nerve from swelling and adhesions can cause pain or numbness in your hand.

What Causes Carpal Tunnel Syndrome?

Repetitive hand movements can lead to Carpal Tunnel Syndrome. It is most common in people whose jobs or hobbies require pinching or gripping with a bent wrist. Sometimes it results from an injury to the wrist or a disease such as diabetes, thyroid disease or rheumatoid arthritis. Carpal Tunnel Syndrome is also common during the last few months of pregnancy as the body tissues swell.

How can Dr. Laurie help?

Dr. Laurie has had great success with patients with mild, moderate and even some severe symptoms. Not all patients have avoided surgery but 90% have been able to regain motor function and relieve their pain and numbness through treatment. Dr. Laurie uses her Active Release Technique ® and Graston Technique ® to release the tissues and adhesions that are compressing the median nerve. She uses a Frequency Specific Micro-current machine to depolarize the nerve and sometimes the Pulse Electromagnetic Frequency machine that will send an electrical stimulus to the area to increase blood flow and allow the body to repair itself. Most patients see some relief in symptoms right away but several treatments may be necessary to keep the symptoms from recurring. Dr. Laurie’s philosophy is to teach her patients to avoid the behaviors that caused the injury when possible and she uses her training as an Exercise Physiologist to provide patients with home exercises to prevent injury recurrence.

If you or someone you know suffers from Carpal Tunnel syndrome make an appointment to start healing and relieving your symptoms. Also for some home exercises and to read more visit:

http://www.eatonhand.com/hw/ctexercise.htm and http://www.righthealth.com/topic/carpal_tunnel_exercises#ixzz1OyLN8Api

*Images courtesy of the American Society for Surgery of the Hand

To learn more about Dr. Laurie, please visit http://www.austinfamilyandsportschiropractic.com/.

Help Dr. Laurie Become One of Austin's Fittest- Again!

It’s time for the 6^th Annual Austin’s 10 Fittest Contest! Dr. Laurie was honored to be nominated and chosen last year as one of Austin's Top 10 Fittest and would appreciate your vote again this year. The winners will be featured in Austin Fit's August 2011 issue- but voting ends Friday, June 24th!

Involved in sports since childhood and the owner of Austin Family & Sports Chiropractic, Dr. Laurie is immersed in the Austin athletic community – she is a spin instructor at Lifetime Fitness, an ACA cyclist, swims with the T3 Triathlon Team and is a regular runner with Gilbert’s Gazelles. She also volunteers FREE ART and Chiropractic services at Jack and Adam’s Bicycles and provides free injury treatment to Gilbert’s Gazelle runners on Saturdays. Having a lifelong passion for sports and fitness has led Dr. Laurie to an equal passion in the treatment of soft-tissue injuries of her patients. Submit your vote for Dr. Laurie HERE by Friday, June 24th.

“ I want to inspire my patients to get fit and stay fit because --at any age and even with a busy career -- it can be done. Before moving to Austin I worked at Canyon Ranch in Tucson AZ as an Exercise Physiologist/Fitness Instructor and taught many famous people how to stay fit. Now I help prevent and treat injuries for athletes and weekend warriors that are working at their fitness goals. Many of my patients look to me for guidance – and I love motivating people to hurt less and play more.”

- Dr. Laurie Buob

FAKTR and Pain Relief

Dr. Laurie is a certified FAKTR provider. It sounds intriguing, but what does that mean?

FAKTR (pronounced FACTOR) stands for Functional and Kinetic Treatment with Rehab. This means that Dr. Laurie can incorporate function and treatment of the kinetic chain during rehabilitation. Or, to make it simpler, she will treat an injury in the position of provocation (pain, loss of range of motion, feeling of tightness within the fascia/soft tissues) and during motion.

For those interested in the technical side of things, the fascia is a layer of fibrous connective tissue that surrounds muscles, blood vessels and nerves, binding those structures together in the same way as plastic wrap can be used to hold the contents of sandwiches together.₁ FAKTR is used to evaluate and treat soft tissue and fascial conditions and can be used to treat numerous conditions including:

• Shoulder pain
• Calf pain
• Back pain
• Foot pain
• Headaches and other pains and injuries

Although it can be used to treat almost any injury, FAKTR is not effective on all conditions. You can trust that if FAKTR isn't the right treatment for you, Dr. Laurie will find a way to get you back out and playing again!

₁ Wikipedia

Sprouts and Skin Cancer Protection

As summer approaches you might find yourself craving the sun and hoping to get your "tan on!" Let's face it...it is hard not to get sun if you are active in beautiful Austin, Texas. With that in mind, I wanted to pass along a few

interesting tips for protecting your skin from UV radiation. Turns out you can actually keep you skin looking young and beautiful using compounds found in broccoli sprouts!

"UV radiation (UVR) is a complete carcinogen that elicits a constellation of pathological events, including direct DNA damage, generation of reactive oxidants that peroxidize lipids and damage other cellular components, initiation of inflammation (sun burn), and suppression of the immune response."

Research conducted at John Hopkins used a topical application of 3-day old broccoli sprout extracts on the skin of mice and humans.

The results showed:
1.An increase in the Phase 2 enzyme activity of the body’s natural defense system
2.Protection against the UV radiation induced inflammation and redness in mice
3.Reduced susceptibility to redness from UV radiation in humans.

In the human subjects, the mean reduction in skin redness (sunburn) across six doses of UV radiation was 37.7%. Broccoli sprouts provided long-lasting protection against a carcinogen (UV radiation) in humans.

I am not suggesting that you rub sprouts all over yourself before going out to play… but that adding sprouts to your diet is a something to think about. Sprouts can be added to salads, soups, wraps, sandwiches and vegetable dips. I get mine at Whole Foods.

Also, you may be interested in learning more about other types of sprouts and their antioxidative and anti-carcinogenic properties. I suggest checking out http://www.sprouts-as-medicine.com/ for the background, and SproutPeople.org for a fun collection of recipes (they even have dessert!).

For further information see the research paper “Sulforaphane mobilises cellular defenses that protect skin against damage by UV radiation.” by P Talalay et al from John Hopkins University.

At-Home Injury Care and Prevention

At-home care is a fantastic option for athletes. However, it is important to know which treatments to use so that you alleviate the pain rather than aggravate the issue. Here are the guidelines I use for successful at-home care:

Ice: Use ice if you notice swelling, or if your pain is a 6 or greater on a scale of 1-10 for a new injury.

Ice constricts blood vessels to reduce swelling, treat muscle spasms and slow nerve transmission of painful symptoms. If you receive treatment to repair damaged tissue that ends up causing you pain, ask your doctor if they recommend ice.

Apply an ice pack for 15-20 minutes every hour.

Heat: Use heat if you have chronic joint and muscle stiffness.

Heat is the opposite of ice: rather than constrict blood vessels, heat helps increase blood flow and aids flexibility. Sore joints and muscles can show temporary improvement with the application of moist heat or a hot bath. It should help your muscles relax which could also help you sleep better and allow the body to repair itself.

How to do it: Heat a bag filled with beans or a sock with rice in the microwave. When you are catching up on CSI, Glee or the Longhorns apply the heat for 15 to 20 minutes.

TP kits or a foam roller: Use these aids daily- twice a day if you are an athlete. If you don’t have a TP kit, a tennis ball and foam roller will work.

How to do it: The idea is to put pressure on tight areas to get the body to send blood there. Before a workout roll the muscle groups that you will use the most. If going for a run, try the gluteals, low back, hamstrings and quadriceps, IT band, calves and even the arches in your feet.

Stretching: Exercising contracts various muscle groups. Without it, the primary muscles used become tight and the opposing muscles become stretched and weak. This imbalance can cause injury.

How to do it: Stretch when done with your workout and while you are still warm. Never stretch cold! Spend 20 minutes working the muscles you use the most, holding each stretch for 1-2 minutes. If you need some stretching tips that are specific to the exercise you do, please write me Dr. Laurie at lauriebuob@gmail.com or call us at 512.258.4425.

Taking care of ourselves takes time but it will save you from the frustration that comes with injury. Roll your tired muscles while watching the morning news or your favorite shows. You can also try yoga and reap the benefits of strengthened muscles, increased balance and even improved performance in your favorite sports.

Remember Hurt Less, Play More,

Dr. Laurie

Do you have Upper Crossed Syndrome?

If you or someone you know looks like this, you or they may have Upper Crossed Syndrome, also known as “student or corporate syndrome”. Upper Crossed Syndrome develops from bad posture, poor ergonomics and repetitive forward motion tendencies like sitting in front of a computer for long periods of time. It can also occur in individuals who lift weights and focus on the chest muscles neglecting the back muscles.

The most common trait for someone with Upper Crossed Syndrome is tightness between the shoulder and the neck. The shoulder muscles, pectorals become tight and their rhomboids and serratus anterior muscles become weak. Their shoulder blades may also start to stick out and not lay flat. Even when the individual is no longer hunching over a desk, their head falls forward. Since the average head weighs about 10lbs, this further stretches weak muscles and tightens the shortened muscles.

There was a reason why as children we were told to put our shoulders back and stand up straight!

Although the condition develops over years, it can be reversed. The work that I do in the office with ART and Graston techniques helps to stretch the tight muscles and repair the muscle tissue that has been stressed.

The Perfect Posture Plan from Men's Health magazine is a great start for those with Upper Cross Syndrome. Perform the shoulder exercise routine below 3 days a week for 4 weeks. Do two sets of 12 repetitions of each shoulder exercise. Continue to incorporate these moves into your workouts even after you've completed the program. Remember to use light weight so that you have correct form. And don't forget: changing your posture is essential as well!

The next time you sit at your desk, look at your positioning. A great website to help you adjust your work station is the US Department of Labor's Guide. This will help you while at work or school. But standing posture is also as important. Try to think of the Superman pose:

Stick out your chest. Draw your shoulders back and down and stand tall. Although it might seem difficult at first, you will feel like a superhero in time!

For more information or to schedule an appointment, call Dr. Laurie at 512.258.4428.