Workplace Posture

To understand the best way to set up a computer workstation, it is helpful to understand the concept of neutral body positioning. This is a comfortable working posture in which your joints are naturally aligned. Working with the body in a neutral position reduces stress and strain on the muscles, tendons, and skeletal system and reduces your risk of developing a musculoskeletal disorder (MSD). The following are important considerations when attempting to maintain neutral body postures while working at the computer workstation: ◾Hands, wrists, and forearms are straight, in-line and roughly parallel to the floor.
◾Head is level, or bent slightly forward, forward facing, and balanced. Generally it is in-line with the torso.
◾Shoulders are relaxed and upper arms hang normally at the side of the body.
◾Elbows stay in close to the body and are bent between 90 and 120 degrees.
◾Feet are fully supported by the floor or a footrest may be used if the desk height is not adjustable.
◾Back is fully supported with appropriate lumbar support when sitting vertical or leaning back slightly.
◾Thighs and hips are supported by a well-padded seat and generally parallel to the floor.
◾Knees are about the same height as the hips with the feet slightly forward.
Regardless of how good your working posture is, working in the same posture or sitting still for prolonged periods is not healthy. You should change your working position frequently throughout the day in the following ways:
◾Make small adjustments to your chair or backrest.
◾Stretch your fingers, hands, arms, and torso.
◾Stand up and walk around for a few minutes periodically.

Health Mark Inc. also offers a couple products that help improve posture while in a work environment. The Backwave Generation 2 and the Swiss Ball Chair are very important products when it comes to posture in a work setting.

For more information, please check out our website at http://www.healthmarkinc.net

What is Spinal Traction?

The goal of spinal traction is to pull the vertebrae apart from each other. The purpose of using spinal traction is generally to create more space for nerves where they exit the spinal column or to relieve pressure on the cartilage disks between the bones or on the small spinal joints themselves. At lower intensities, spinal traction can also be used to stretch small spinal muscles. The theory behind spinal traction is that if the disks are pulled apart, they will regain hydration or have an influx of water. This act would then make disks more shock absorbent.
Traction is used to treat many injuries, some including: pinched nerves, neck and back tightness, and headaches. While in traction, the neck or the low back is stretched, and along with it, the spine is stretched a little as well. If you have pinched nerves in your spine, this can help take some of the pressure off and ease arm or leg pain. Traction is also good for treating bulging discs in your spine, which can also pinch your nerves if they lose enough water in the middle. By pulling your spine apart a little, traction can help the disc’s water and gel slip back into place. Also, neck traction is good for treating headaches because it can stretch the muscles in the back of your neck and at the base of your skull. These muscles often cause headaches when they get too tight.

To learn more about traction devices contact us at: http://www.healthmarkinc.net/

5 Tips for a Healthy New Year!

As the New Year is approaching us, why not make a New Years Resolution to live a healthier life. Every year many people do make resolutions to change habits, or exercise more… Here are some tips to follow for a healthier New Year!

1. Get Involved in an Exercise Program.
Many people plan to change their exercising habits every year. However, after a lack of motivation or knowledge of exercises, many people abandon that goal. When establishing an exercise program there are a few important factors to consider. Home exercising or gym? Group workout or individual? Running or weights?
The workout that is best to use is the workout you will do in a routine. Many people find it beneficial to workout in a gym setting with a partner, or group. Working out with another person helps keep the motivation of workout out.

2. Plan Meals in Advance.
When trying to pursue a healthy lifestyle it is important to consider diet in those plans. One way to veer from unhealthy eating habits it to plan meals a week in advance. Planning meals helps cut out fast food stops on the way home from work, and also lets people know what types of foods they are eating.

3. Drink More Water.
The human body is more than 60% water. Organs such as the brain, heart, and kidneys function off water, therefore, it is essential to take in large amounts of water. This New Year try to shy away from carbonated beverages and focus on taking in more water.

4. Keep a Consistent Schedule.
It is important to get into a routine of doing things. Once the body gets into routine of a consistent schedule it will become easier for the body to adjust. After work many people like to go strait home and rest. If your one of these people maybe getting an exercise schedule in the morning before work will benefit you more.

5. Get Plenty of Sleep.
Just as the body needs exercise and food, sleep is also very important for the human body. If we don’t allow the body to rest and recover we will never see benefits of a healthy lifestyle.

Posture and Health!

Bad posture is a modern day health epidemic that is much worse than most people naturally assume. Posture is the window into your spine. The spine has a powerful relationship with the brain, spinal cord, and overall organ function. This intimate connection means that poor posture and spinal health will lead to an overall decrease in brain and organ function.

Nobel Prize recipient Dr. Roger Sperry says that the spine is the motor that drives the brain. According to his research “90% of the stimulation and nutrition to the brain is generated by the movement of the spine.” Only 10% of our brain’s energy goes into thinking, metabolism, immunity, and healing. Sperry demonstrated that 90% of brain energy goes into processing and maintaining the body’s relationship with gravity.

One of the worst types of health problems people experience is a loss of the natural curves of their spine. Ideally, we should have a 40-45 degree curve in our neck that many chiropractors and neurosurgeons refer to as “the arc of life.” This curve helps to protect the brain stem and the spinal canal for the spinal cord and nerves that travel to every region of our body.

Subluxation is the term for misalignments of the spine that cause compression and irritation of nerve pathways affecting organ systems of the body. Subluxations can manifest as pain, but since only a small portion of spinal nerves transmit pain sensations they are often unnoticeable by the individual. Losing the arc of life in the neck, forward head posture, and scoliosis are three of the most dangerous forms of subluxation.

Subluxation patterns such as forward head posture and loss of the neck curve are most often created by trauma and/or poor posture. Examples of trauma include the birth process (especially with forceps delivery), falls, car accidents, & sporting activities. The typical individual in our society today spends at least 3-4 hours a day slumped in front of a television, computer, and texting cell phone. These behaviors cause the head to shift forward and create a lasting posture pattern called forward head posture.

This ‘forward head posture’ can add up to 30 pounds of abnormal leverage pulling the entire spine out of alignment and may result in the loss of 30% of vital lung capacity,” says University of California’s director of physical medicine and rehabilitation, Rene Cailliet.

As forward head posture decreases lung capacity it affects the body from effectively oxygenating cells. This can lead to asthmatic conditions, blood vessel problems and heart disease. The oxygen deficit affects the entire gastrointestinal system leading to altered nutrient absorption and peristaltic activity. Lowered oxygen states also decrease endorphin production turning the perception of non-painful sensation into pain experiences.

Some chiropractors specialize in corrective care techniques that reduce or eliminate forward head posture and restore the natural curves of the body. This is done through gentle & specific adjustments that take pressure off of the brain stem and nerve pathways and enhance function to the body. Corrective rehabilitative exercises are prescribed to address postural abnormalities and create lasting objective postural and x-ray changes. Specialized chiropractors are able to demonstrate these changes to the individual with pre-post x-rays, nerve scans, postural pictures and other technology.

Studies have shown that corrective based chiropractic care effectively reduces forward head posture and enhances the arc of life. A 2009 study by Morningstar and Jockers showed that this corrective process dramatically enhanced lung function. As the respiration process improves more oxygen gets into the body. This improves blood flow into every organ system of the body dramatically improving overall function
http://www.naturalnews.com/030956_posture_health.html

HealthMark Inc. offers a couple products that help improve an individual’s posture. Check out the website or contact us for any needed information!

Benefits of Combining Yoga and Whole Body Vibration Exercise Routines!

Students and practitioners of yoga may be surprised that a Whole Body Vibration machine can greatly enhance their yoga exercise.

Benefits of Combining Yoga with Whole Body Vibration (WBV)

Both yoga and Whole Body Vibration are known to increase flexibility; certain yoga postures target different parts of the body (muscles, muscle groups, joints, organs etc.) as do differing positions assumed while exercising on a Whole Body Vibration platform. In addition, both yoga and WBV increase lubrication of joints, ligaments and tendons, as well as blood circulation, oxygenation and lymphatic drainage. They both also tend to reset the neurological system and this really boosts flexibility, balance and mobility (range of motion).

What else do they have in common? They’re both beneficial in detoxifying the body. Both yoga and exercise on a vibration machine tone muscles, increase metabolic rate, helping to burn fat and reduce the appearance of cellulite.

How the addition of a Whole Body Vibration machine helps yoga enthusiasts…

Doing yoga asanas (postures/poses) on a WBV plate will quickly strengthen the core and rapidly enhance flexibility. Imagine doing a Plank Pose (Kumbhakasana) for a minute on the floor. Pretty easy! Now do that same Plank Pose with your hands on an oscillating WBV plate that is moving multiple times every second. The asana just became a whole lot more challenging. In just a minimal amount of time doing yoga postures on a Whole Body Vibration platform, the muscles will be challenged and strengthened.

Combining Yoga with Whole Body Vibration

Plank Pose
The Plank Pose is basically a static push-up with the arms kept straight (not locked) and anyone familiar with the pose will realize that the benefits can be realized in a fraction of the time required on the floor (or mat) when a WBV platform is used. This is only one example of the amplification provided with WBV.

To really accelerate the effects, try doing the same pose dynamically. Again using the Plank Pose as an example, bend the arms slowly lowering the torso until your chin is only a few inches from the vibrating plate and slowly push back up again (just like a normal push-up). You will notice an enormous difference between doing this on the platform as compared to doing the same movement on the floor (or mat).

When performing any posture without the machine, most yoga practitioners will notice that they can hold a static position much longer, but have will reach the same point of fatigue in a few seconds when WBV is added.

*Other simple poses that are enhanced by a Whole Body Vibration machine…

Standing poses…
Combining Yoga with Whole Body Vibration
Squat Pose
Squat Pose (Malasana)
Lunge Pose (Anjaneyasana)
Standing Forward Bend (Uttanasana)

Seated Poses:
Combining Yoga with Whole Body Vibration
Boat Pose
Boat Pose (Navasana)
Seated Spinal Twist (Matsyendrasana)
Seated Forward Bend (Paschimottanasana)
*For more information or instructions on any of the above asanas (or others not mentioned) just search for them online, there’s a wealth of information available.

So, as you can plainly see, yoga and Whole Body Vibration individually are both great ways to get in shape and stay in shape. But together, they add a fun new twist to fitness, keeping things interesting and at the same time allowing you to challenge yourself as much as you want.

With Whole Body Vibration and yoga, you get the best of both worlds; you really can experience all the traditional benefits of each exercise individually, without diluting either one. While in fact, when they’re combined, you’re rewarded with an incredibly effective and efficient fitness experience.