Everand Logo

Welcome to Everand!

  • Discover millions of ebooks, audiobooks, and so much more with a free trial

    Only $11.99/month after trial. Cancel anytime.

    Defying the Pains of Gravity: Using Proper Posture Technique
    Defying the Pains of Gravity: Using Proper Posture Technique
    Defying the Pains of Gravity: Using Proper Posture Technique
    Ebook157 pages1 hour

    Defying the Pains of Gravity: Using Proper Posture Technique

    By Jeff LaBianco DPT CSCS

    ()

    Read preview

    About this ebook

    Most people think that suffering through each day with neck, back, and other joint pain is just a fact of life. But it doesnt have to be that way.

    Author Jeff LaBianco, a doctor of physical therapy and certified strength and conditioning specialist, explains how simple tweaks in your posture can dramatically reduce pain caused by arthritis and other ailments. In this guidebook, youll learn how to

    change your positioning to optimize your health; maintain good posture in the workplace; choose shoes that are comfortable; and design exercise protocols that promote good posture.

    The suggested exercises are easy to do and can be incorporated into your daily routine. By focusing on postural awareness at all timeswhen you are sitting, standing, walking, lying, and liftingyou can reduce stress and pain and improve your health.

    Discover key concepts in stretching, strengthening, and conditioning that can dramatically improve your quality of life. You can start Defying the Pains of Gravity.

    LanguageEnglish
    PublisheriUniverse
    Release dateOct 30, 2012
    ISBN9781475957143
    Defying the Pains of Gravity: Using Proper Posture Technique
    Author

    Jeff LaBianco DPT CSCS

    Jeff LaBianco DPT, CSCS, is a doctor of physical therapy and a certified strength and conditioning specialist. He graduated from Sacred Heart University in Connecticut and has since been working in various therapy settings, including skilled nursing facilities, sport therapy clinics, and outpatient rehabilitation clinics. He enjoys running, biking, swimming, and song writing and currently lives in Connecticut.

    Related to Defying the Pains of Gravity

    Related ebooks

    Wellness For You

    View More
    View More

    Related podcast episodes

    Related articles

    • Article

      Standing Tall

      Mar 19, 2020

      Standing Tall
      2 min read

    • Article

      Corrective Exercise

      Dec 20, 2019

      Corrective Exercise
      2 min read

    • Article

      Learning To Breathe

      Apr 16, 2023

      Learning To Breathe
      9 min read

    • Article

      Why You Can't Bury Pain

      Dec 4, 2022

      Why You Can't Bury Pain
      4 min read

    • Article

      Pressure POINTS

      Jul 25, 2021

      If you’re lying on a massage table worrying about not being a good massage recipient, you’re probably not doing it right. This is the thought that made me snort-laugh last week at a Rotorua spa, startling the masseur. It’s not that I’m a massage novi

      2 min read

    • Article

      Give Me Strength!

      Jul 8, 2020

      Give Me Strength!
      7 min read

    • Article

      GET UP Strong

      Mar 26, 2018

      Get strong with RHAIN HOSKINS and a cannonball with a handle! Strength training can improve your speed, stamina, recovery and can greatly reduce your risk of injury for running. We want to do strength training that’s going to see us spend as little t

      2 min read

    • Article

      The Power Of Your Breath

      Sep 3, 2020

      The Power Of Your Breath
      4 min read

    • Article

      Bendable Body | True Flexibility Training For the Mind, Body and Soul

      Feb 3, 2017

      Meet the Bendable Body Team and discover True Flexibility Training in the video above. Scroll down to see a video created for you to self-stretch at home or anywhere. ______________________________________ The first time Sita Hagenburg heard about f

      3 min read

    • Article

      Empowered Rest

      Mar 30, 2023

      Empowered Rest
      4 min read

    • Article

      Everything Is A Practice

      Dec 30, 2021

      If this is the year you want to take up yoga, then you’ve made a great choice! Yoga is the perfect way to keep on top of everyday life; it’s good for your body, mind and soul. No one regrets rolling out their mat and doing a short practice, even just

      1 min read

    • Article

      Handstand Prep

      Jul 16, 2021

      Handstand Prep
      3 min read

    • Article

      Build a STRONGER CORE

      Oct 10, 2018

      Build a STRONGER CORE
      3 min read

    • Article

      Getting Off Your Nerves

      Jul 21, 2019

      Getting Off Your Nerves
      7 min read

    • Article

      Muscle Imbalance

      Dec 21, 2020

      Muscle Imbalance
      5 min read

    • Article

      Active Defence

      Jul 26, 2020

      Active Defence
      4 min read

    • Article

      Perfect your POSTURE

      Mar 4, 2021

      It’s a good idea to warm up your spine before you set off on your walk. Firstly, jog or march on the spot for about a minute. Then, stand up straight with your hands on your hips, keeping them facing forward and rotate from the waist in both directio

      3 min read

    • Article

      The Happiness Explorer

      May 1, 2023

      The Happiness Explorer
      2 min read

    • Article

      Functional Training

      Jul 17, 2019

      Functional Training
      3 min read

    • Article

      Editor’s Letter

      Sep 29, 2023

      Editor’s Letter
      1 min read

    • Article

      Proprioception And Yoga

      Sep 24, 2021

      Proprioception And Yoga
      3 min read

    • Article

      Get Your bounce Back

      Mar 14, 2024

      Get Your bounce Back
      5 min read

    • Article

      Relief Effort

      Jun 6, 2021

      Relief Effort
      8 min read

    • Article

      Anatomy Of A Muscle

      Sep 29, 2021

      Anatomy Of A Muscle
      1 min read

    • Article

      Total Body Blitz

      Sep 30, 2022

      Total Body Blitz
      3 min read

    Related categories

    Reviews for Defying the Pains of Gravity

    0 ratings

    0 ratings0 reviews

    What did you think?

    Tap to rate

    Review must be at least 10 words

      Book preview

      Defying the Pains of Gravity - Jeff LaBianco DPT CSCS

      Copyright © 2012 by Jeff LaBianco, DPT, CSCS.

      All rights reserved. No part of this book may be used or reproduced by any means, graphic, electronic, or mechanical, including photocopying, recording, taping or by any information storage retrieval system without the written permission of the publisher except in the case of brief quotations embodied in critical articles and reviews.

      The information, ideas, and suggestions in this book are not intended as a substitute for professional medical advice. Before following any suggestions contained in this book, you should consult your personal physician. Neither the author nor the publisher shall be liable or responsible for any loss or damage allegedly arising as a consequence of your use or application of any information or suggestions in this book.

      iUniverse books may be ordered through booksellers or by contacting:

      iUniverse

      1663 Liberty Drive

      Bloomington, IN 47403

      www.iuniverse.com

      1-800-Authors (1-800-288-4677)

      Because of the dynamic nature of the Internet, any web addresses or links contained in this book may have changed since publication and may no longer be valid. The views expressed in this work are solely those of the author and do not necessarily reflect the views of the publisher, and the publisher hereby disclaims any responsibility for them.

      Any people depicted in stock imagery provided by Thinkstock are models, and such images are being used for illustrative purposes only.

      Certain stock imagery © Thinkstock.

      ISBN: 978-1-4759-5713-6 (sc)

      ISBN: 978-1-4759-5715-0 (hc)

      ISBN: 978-1-4759-5714-3 (ebk)

      Library of Congress Control Number: 2012919643

      iUniverse rev. date: 10/26/2012

      Contents            

      Preface

      Acknowledgments

      Introduction: The Three Causes of Discomfort

      Section I 

      Chapter One: The Essence of Proper Posture

      The Key Players in Joint Protection

      Understanding Arthritis

      The Cumulative Injury Cycle

      The Upper and Lower Extremity of the Body

      The Spinal Column

      The Importance of the Thoracic Spine

      Common Symptoms Associated with Poor Posture

      The Postural Control System

      Chapter Two: Proper Sitting and the Ergonomically Correct Work Station

      Guidelines for Proper Sitting Technique

      Four Common Postural Deficits

      Exercise Prescription Plan for Sitting Postural Deficits

      Postural Maintenance

      We Are Three Dimensional

      The Ergonomically Correct Workstation

      The Dreaded Commute

      Chapter Three: Proper Standing Technique and Lying Postures

      Guidelines for Proper Standing Technique

      Three Common Poor Postures

      Commonalities between Standing Postures

      Correcting Standing Postural Dysfunctions through Stretching and Strengthening

      Standing Self-Correct Technique

      Three Common Sleeping Postures

      The Importance of Sleep

      Chapter Four: Dynamic Movements: Walking, Bending, and Lifting

      Guidelines to Proper Walking Technique

      The Foot and Walking Posture

      How Our Bodies Absorb Shock during Ambulation

      Common Problem Areas

      Proper Bending and Lifting

      The Benefit of a Proper Squat

      Chapter Five: The Importance of Proper Footwear

      Shoe Design

      Proper Shoe Fit

      Determining When to Buy a New Shoe

      Chapter Six: Muscle Matters: Stretching and Strengthening

      Four Main Stretches

      The Three Muscle Actions

      Tight Muscle versus Strong Muscle

      When Acute Pain Strikes

      Gauging Your Discomfort During Exercise

      Section II 

      Chapter Seven: Two-Step Stretch and Strengthening Protocols

      First-Step protocol

      Second-Step protocol

      Five-Minute Dynamic Stretching Protocol

      Ten-Minute Static Stretching Protocol

      Ten-Minute Strengthening Protocol

      Ten-Minute Core Strengthening Protocol

      Ten-Minute Dynamic Structural Strengthening Protocol

      Chapter Eight: When to Seek Professional Help

      References

      Preface

      I wrote this book in order to provide the general public with a simple-to-understand guide on how to prevent and decrease joint pain through proper posture. I began writing this book about one year after practicing as a physical therapist. Many of my patients appreciate and understand the importance of proper posture as I explain it to them during their therapy sessions. They have asked me where they can find resources that illustrate these same concepts in an easy-to-understand manner. As I thought about it I could not give them any specific references. The books that I could cite were either too in-depth or too difficult to understand without formal education. So I decided that I would give them my own reference. After working with patients ranging from juveniles to geriatrics and diagnoses ranging from neck strains to strokes, I have detailed the essence of proper posture in this short, clear guide.

      This book is divided into two sections. The first section provides the reader with an overview of how the body works as a whole, what causes postural deficits, and how one can effectively correct them. The second section provides specific workout protocols that combine key strength and stretching exercises to help maintain proper posture and flexibility. Though it may be tempting to jump to the exercise protocol section, I invite you to read this book from start to finish so that you can fully appreciate the body and its functioning.

      Acknowledgments

      I would like to give special thanks to all of my former patients. Without your dedication to improve and your thirst for knowledge about this subject matter, this book would not have been possible.

      I would also like to thank my good friend Jasmine Vargas for modeling my book and my father Steve LaBianco for photographing my book. Thanks also go out to my former coworker and physical therapist Andrew Sullivan, my brother and pedorthist Scott LaBianco for critiquing my book, and to my current colleagues for their support.

      Lastly, I would like to thank my family. Without your love and support I would not be in the position to write this book.

      Introduction

      The Three Causes of Discomfort

      Have you ever noticed how many different positions we place ourselves in throughout the day? Whether you’re sitting, standing, walking, or running, bending over to pick up an object or standing with arms outstretched while replacing a lightbulb, your body is turned, tied, and twisted in numerous positions. Luckily, each of us is built to withstand most of these daily stressors, but sometimes our bodies are pushed over the limit, leading to injury. There are three main causes of injury:

      1.   Repetitive movements

      2.   Traumatic movements

      3.   Prolonged insufficient positioning

      Because we are subjected to daily tasks that drive us to perform movements over and over again, use improper body mechanics that cause pains and strains, and place ourselves in unnatural, damaging positions, we must be aware of these factors and act accordingly. By understanding how an injury is caused, and by simply thinking about the positions we place ourselves in, we have the means to prevent discomfort by changing our daily habits.

      Chapter One

      The Essence of Proper Posture

      Posture. The dreaded P word. Brings back memories doesn’t it? Put your shoulders back, your mother would insist as you slumped in your chair as a child. Stand up straight, your teacher would whisper while you pledged allegiance to the flag. Well, believe it or not, they had a point. Posture is important! Maintaining proper posture helps prevent aches, pains, arthritis, degenerative changes, and even neurological dysfunctions.

      The reason why many individuals have so much difficulty keeping themselves in the correct position is related to a simple rule of

      Enjoying the preview?
      Page 1 of 1