Professional Motorsports racing at the NASCAR Cup series level requires a large team of many different types of professionals. They range from the driver and pit crew to the engineers and machinists. All of which utilize their body and challenge their postural endurance on a daily basis.

As the official chiropractor of a NASCAR team, I have witnessed first hand the rigors of the sport. The drivers sit long hours with intense mental focus utilizing every bit of coordination and strength to push their car to the front of the pack. The pit crew leaps over the wall thrusting their body onto the ground in order to remove the lug nuts and 70 lb tires from the car, only to do the process in reverse to get the car back on the track as soon as possible. But none of it would be possible without the engineers sitting at a computer for hours on end creating and optimizing the car, and the shop guys building that car from the ground up.

Posture’s Role in Human Performance & Injury Prevention

All of the team members are of equal importance, yet all have very different daily responsibilities. One common denominator is the requirement of a strong postural stabilizing system to help support them while performing their task at hand.

As the team chiropractor, I have been assigned the responsibility of reducing injury and improving human performance and function. I have evaluated each individual for deficiencies and created an awareness of postural habits among the team members. I’ve educated them on how to correct their flaws with specific posture exercises and have improved mobility with specific chiropractic adjustments. The combination of chiropractic and StrongPosture® exercises has allowed them to achieve the desired result of maximum output and less frequent injury.

The StrongPosture® protocols have equipped me with the knowledge of how to activate deep core intrinsic muscles, improve subconscious proprioception, and increase mobility allowing these NASCAR professionals the best opportunity to perform their task at hand. This process, combined with precise chiropractic care, has made my services an integral part of their team.

If you agree, you should read the WSJ’s recent story on Tayshaun Prince’s training regime (Murphy 2016). The 35-year-old former Detroit Piston recently signed with the Minnesota Timberwolves for his 14th season. In a sport where the average career lasts 5 years, Tayshaun Prince is winning the bigger game: continuing to play.

Prince believes strenuous lifting isn’t the secret to becoming faster and stronger, saying, “Movement is key to performance.” He strives for consistent performance from “repetitive exercises that focus on muscle balance and symmetry,” because this “puts less stress on the body but yield(s) the same results.”

Though the words are somewhat different, Prince and his trainer, Arnie Kander, are following the “Move Well to Age Well” premise of the StrongPosture® concepts and protocols. We all agree on the importance of training granular control of weak links in the kinetic chain with focused motion exercises. And we all use “stability points” to focus balance training, correlating internal perception with external function. Kander is spot on to observe one leg balance, because as he puts it: “Small movement tells me a lot about the strength of the standing leg and whether he has tightness in his hip joint.”

Kander goes on to say, “The goal is energy efficiency. If players pick up bad habits, the body will twist and torque to compensate for weaknesses. That stress leads to wear and tear.”

Prince agrees, noting, “Most trainers tend to work big muscles, but we tackle the small muscles first” – advice that also applies to clinicians seeking to rehab injuries or help people win the game of life.

Prince, Kander and I also all agree on intelligent nutrition and rest, and on the value of salt baths and saunas. However, regardless of his performance this season, Prince is a better athlete than I ever hope to be because we are playing different games (although I am envious of his one-leg balance workout…on a balance board…with a 25-pound weight!)

I’m a posture expert and Doctor of Chiropractic, and I unlock links of the kinetic chain first, and then teach people to use that motion well. The NBA’s Final Four holds far less interest for me than Steven’s Final Forty (having just turned 60, my personal winning game would include reaching triple digits). And while treating athletes is fun, for most of us winning the game is to keep playing as we age. The points being scored are how many years we play and live well.

Trainer Kandar says, “Efficient movement is a major contributor to longevity.” In other words, the key to continuing to move is to move well.

And all motion begins with posture.

Cited Source:

Murphy, Jenn (25 Jan 2016). What’s Your Workout? Wall Street Journal. Retrieved from http://www.wsj.com/articles/tayshaun-prince-a-king-of-nba-longevity-1453746019

“Old Posture” is the phrase we use to communicate to patients the flexed-forward head, flexed-forward torso posture commonly associated with aging. Consequences of “Old Posture” include increased fall risk, and, especially for older individuals, the risk of a life-changing fracture goes up as well.

According to de Groot et al, (2013), motor function breaks down and fall risk goes up in those people who develop flexed forward head protrusion and an increased thoracic kyphosis with age.

de Groot’s team noted that increased thoracic kyphosis brings the body’s center of mass forward, requiring a reflexive response to maintain balance. In addition to training muscles and molding ligaments into flexed posture, this also reduces the ability to respond to unexpected changes and perturbation, further setting the stage for falls. A corresponding loss of other unused muscle patterns explains the observed higher variation in the gait pattern in flexed-posture patients.

Conclusions (from deGroot et al):

• “Impairments in postural control during walking are a major risk factor for falling,” and
• “These impairments may affect motor function, and consequently increase the risk of falling and fractures.”

The collapse of the kinetic box we call “Old Posture” was also previously described by Vladimir Janda as an Upper Cross syndrome model.

BOTTOM LINE: Regardless of the label, the more a body is falling forward, the likelier it is to fall down. And the likelier it becomes that the person doesn’t get up.

For today’s Millennials and folks in their 40s and 50s who started using tech at a younger age the risk and issue of back and neck pain will likely be greater, along with a height risk of falls and balance problems as they age.

CITED STUDY

de Groot, M. H., van der Jagt-Willems, H. C., van Campen, J. P., Lems, W. F., Beijnen, J. H., & Lamoth, C. J. (2013). A flexed posture in elderly patients is associated with impairments in postural control during walking. Gait & Posture, 39(2), 767-72. doi:10.1016/j.gaitpost.2013.10.015. Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/24268470

Health or fitness pro?

Checkout Fall Prevention, Protection & Mitigation, a PowerPoint lecture you teach. The presentation provides an important message and actionable prevention steps for seniors – and for those who have aging loved ones.

With orthopedics, we’re usually dealing with injuries. Well, with the posture, we can now prevent those injuries, which will make a big difference…not only applying to changing people’s lifestyle – but not for in the beginning of life, but in the end of life – which makes it more enjoyable for people. ~Dr. Nick Circolone, CPEP

Learn a complete chiropractic rehab program >>>

I’ve been seeing extreme results [through implementing StrongPosture®]. I work with a lot of Iron Man athletes…When performing just these 1-2 exercises a day, and then really going over that with them on a weekly or bi-monthly aspect, we see that maybe their fatigue goes from 18 miles to 22 miles.

It’s a great course to learn; it’s going well. ~Ryan Glynn, DC, CPEP

Roxanne Smith, a Certified Posture Exercise Professional (CPEP) and Jazzercise instructor in Fredericksburg, VA, finds that incorporating posture strengthening tips and exercises into her classes helps her students perform more effectively.

“During Jazzercise classes, I will tell my students to squeeze their shoulder blades together, to stand tall. We work on balance through tightening up the abs and doing pelvic tilts. Posture increases muscle ability, which helps to avoid strain and injury during a workout.”

Smith has also noticed that her students have benefited from her posture specialist teachings, seeing many of her students carrying themselves differently and asking questions about posture after class.

“Many are worried about getting a dowager’s hump. I emphasize to them that, as they age, if they don’t strengthen their posture, they’ll have spinal issues, osteoporosis, arthritis, and other ailments. Some go home and do the exercises outside of class, and it shows in their workouts at the center.” She continues, “Since I’ve become more knowledgeable about the benefits of posture, I can help give them a better workout.”

Dr. Erika Putnam also touts the value of StrongPosture exercise in a fitness regimen. Her CPEP training influences her chiropractic work as well as her recent 200-hour certification in yoga instruction. Additionally, Dr. Putnam has a diverse fitness background, with experience in cycling, CrossFit, and aerobics, and she says that posture is the foundation of where all movement comes from.

“Having strong alignment reduces stress and injury during any cardio workout. Good postural form is not only preventative, but also becomes an exercise in itself. Coming from a good place of postural mechanics, your motion patterns will be more normal, which means bigger range of motion for your body to work with, yielding maximal strength, endurance and flexibility.”

Dr. Putnam believes that in addition to providing a strong base for fitness, being in touch with your body’s posture is at the foundation of taking control of your own health, wellness, and happiness.

“I tell my patients and clients that their health is their own responsibility. Getting people in tune with their bodies starts with posture awareness, which in turn sets them up for being able to achieve what they want: better fitness, better lifestyles.”

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In the world of Mixed Martial Arts (MMA) training and competitions, fighters find that working towards better posture gives them a greater control of fighting stance and movement – thus leading to more control of the fight’s outcome and a lesser likelihood of injury.

With unique insight into both treating MMA fighters and training in MMA herself, Dr. Amy Bowzaylo has seen tremendous progress in the MMA patients she treats with StrongPosture® exercise. As a chiropractor and Certified Posture Exercise Professional (CPEP®) with experience in competitive gymnastics, dance, and kickboxing, Dr. Bowzaylo reports, “The biggest difference I’ve seen in my MMA competitors since implementing posture rehab treatment is an absence of anterior shoulder pain. One of my Muay Thai patients saw improvement in just a couple of weeks. His punches and reaction time have become quicker and stronger.”

She further explains, “When the body is working at full biomechanical efficiency, it has the ability to utilize full range of motion to bring power and unimpeded follow-through to combative moves. A body that is not in proper balance is inhibited in its movement.”

Dr. Mark Schmall, a chiropractor, CPEP with experience in MMA submission/grappling, has experienced similar results. In just eight weeks of following the StrongPosture® protocols, he has already improved his own training and is confident that he can help others in the field, as well.

“In the two months that I’ve been working on my strengthening my posture, I have experienced increased mobility, less muscle spasms, and improved hip and lower back range-of-motion. I also feel less fatigued and have had faster recuperation from my MMA sessions.”

Dr. Schmall became involved in MMA 15 years ago after a UFC fighter came to his practice for treatment. He began receiving word-of-mouth referrals from other MMA fighters, wrestlers, and boxers, which piqued his interest in the realm of competitive fighting. In addition to treating these competitors, he began training in MMA himself, specifically focusing on submission/grappling.

“When training or fighting in submission/grappling, your lower body and upper body have to be connected. If your core is not strong, you won’t have the optimal connectivity with your limbs. In any field of fighting, deficits in balance mean you will easily topple over and not be in control of your movement. StrongPosture® exercise gives you the decision-making ability to decide when fight will be standing or on the ground.”

In addition to improving combat ability, posture rehab helps injury recovery, as well as prevention. “Fighters, as with many other competitive athletes, see over-exaggeration in some muscle groups due to repetitive training in specific motions,” Dr. Schmall says. “These imbalances can lead to serious injury if not addressed. When there is alignment of the head over the spine and of the pelvis over your lower extremities, you will have a strong center of gravity; this is crucial for MMA fighters to avoid injury when training or competing.”

To optimize her patients’ fighting stance and performance, Dr. Bowzaylo prescribes various posture restorative exercises, specifically for thoracic strength.

“When my patients compete, the full weight of their upper bodies is hingeing at the thoracolumbar junction, which can be at serious risk of injury during a fight. For that reason, we focus a lot on the alignment protocols, especially pelvic tilts, Posture Angels, neck retractions, and thoracic extension with foam rollers to build proper alignment and core strength to prevent injury.”

In addition to utilizing posture rehab for injury prevention, Bowzaylo believes that prevention is a two-fold process that includes patient education and posture awareness.

“You can heal an injury through rehab, but if you continue to engage in poor posture habits, the injuries will come back. By reinforcing proper movement patterns and training your body to maintain good posture, it becomes second nature. When MMA fighters become posture aware in their training, as well as their everyday routine, they are much more likely to avoid pain and injury during their training and competitions, as well as have an upper hand against their opponents.”

Schmall agrees, saying, “MMA competitors should frequently work on improving balance, alignment and motion to improve their fighting abilities and reduce their risk of injury.” He continues, “StrongPosture® exercise gives fighters a distinct advantage, and because of my own experience in the field of MMA, I have an advantage to treat this class of patients.”

A dancer’s career demands peak physical strength, strong balance and alignment, as well as the stamina to train and compete for long periods of time, all while avoiding career-ending injuries. As such, many dancers look to outside forms of exercise such as yoga, strength training, and cardiovascular training to improve their abilities. StrongPosture® exercise has shown to be effective in improving dance performance, reducing injury, and conditioning the body to achieve higher levels of movement.

“Physical ability and longevity are key to a dancer’s career. Aside from natural performance talent, dancers must be primed to endure long, strenuous rehearsal and performance schedules that may include a tremendous amount of travel. Posture exercise allows dancers to quickly and efficiently locate and correct their weaknesses, as well as to support, strengthen, and augment their technique and performance quality,” says artistic director and Certified Posture Exercise Professional (CPEP) Kelli Dorrough.

Dorrough began dancing at age 2, focusing on ballet, jazz, as well as many other varieties of dance. She performed with a company from her teens to early 20s and moved on to become the ballet director of her studio. She now resides in Orlando, FL and is the artistic director for Momentum dance company. As artistic director, she develops all dance programs for her students and integrates supplemental training to improve technique and physical ability to produce a wide range of movement.

“Choreographers must constantly look to what’s working in the industry at the time and adapt to what’s current. Dancers must be even more versatile. Every director you work with will be different in approach to movement, and you have to use your body to produce that’s being asked of you. This is why it is so important to understand how your body works, and how to change it to meet the demands of your director.”

Dorrough has been incorporating posture assessments and rehab for dancers of all levels at her studio over the past year. With her younger students, she has incorporated posture exercise into classes, specifically dedicating a portion of class to balance and wall protocols. Her older students receive one-on-one training to correct individualized issues.
“My students love doing the exercises and are very committed. They’re engaged with the protocols, asking questions about the exercises and showing excitement about the progress they see in their dance ability. Most importantly, I’ve noticed how much the exercises have changed my dancers’ outlooks – they feel encouraged that they can achieve greater technique than they thought was possible. The earlier we can work on posture awareness and control, the better.”

Another benefit of posture exercise that Dorrough has noticed is enhancement of breath control. She points out that dancers are notoriously bad breathers, largely due to the fact that many dance instructors do not focus on how to breathe through movements.

“While choreographers will tell dancers to breathe, they often don’t tell you how. If you’re not taught to breathe effectively, you end up breathing shallowly through the chest. This creates a variety of neck and shoulder issues, but breathing is a cause that is usually overlooked. StrongPosture® exercise focuses on deep, diaphragmatic breathing that correlates with movement. This helps dancers to keep their bodies free and fluid, as well as able to more powerfully perform longer, more rigorous choreography.”

In addition to improved technique and performance, Dorrough explains that StrongPosture® exercise works to combat chronic pain and unrecoverable injury. Fatigue and minor injury are common to the industry, and dancers have a difficult time determining if they are really injured. With posture awareness and strengthening, dancers are more in tune to their bodies and limits, thus reducing the likelihood of overexertion and hyperextension.

“One of things we battle with in dance industry is pain. If you are not performing at your peak, you are more likely to get injured. Whether a dancer is dealing with compounded microinjuries or large, impactful injuries, pain creates overcorrection, imbalances, and increased potential for further damage,” Dorrough says. “Because you are an instrument – part of a palette from which someone is painting a picture on the stage – if you’re injury-prone, you’re replaced. This creates a perfectionist mentality that keeps dancers going even when they shouldn’t. This is why expansion of athleticism, understanding the limits of the body, and keeping it in its optimal balance, alignment and strength is so vital.”

Through all the improvements in technique, attitude, and performance she has seen in her dance company, Dorrough believes the advantage of posture exercise compared to other extracurricular forms of training is that it’s concise, effective, and easy to do in the studio, at home, or on the road. She argues that attention to posture assessment and rehab is a must for the industry.

“The foundation of dance correlates so exquisitely with StrongPosture® protocols. The bottom line: the more control you have over your body and its movement, the better understanding on how your body will achieve balance. This allows dancers to focus on interpretation and expressiveness of movement rather than struggling with balance, breath control and alignment. Such an opportunity to improve dance ability is golden.”

Want to improve your own dancer’s posture? Visit BodyZone.com.

Professonals – Learn more about teaching StrongPosture exercise protocols to improve posture with dancers and other athletes, patients and clients.

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