Helping You Achieve a Pain Free Life Living

Ask a Posture Pro Guest Blog| An Individual or A Partner?

Deb Preachuk — Mon, 21 May 2012 21:21:00 GMT

Pain Free Posture MN is thrilled to host Cathy Johnston as our guest blogger this month.

Join Cathy as she shares her personal journey of authentically awakening in mind, body and spirit.

An Individual or A Partner???

Recently there have been a lot of messages coming to me about individuality vs. partnership. In many aspects of life, whether marriage or business partners or volunteering for a cause or working on a project with coworkers.

Years ago, I always wanted to be a partner. Never wanted to be an individual, rather didn’t know enough about who I truly was to be an individual. I would attach myself to others to be part of a team at all costs to me. I would be consumed with partnerships so that is how I identified myself.

About 2 years ago I had my awakening. At 47 I woke up and began to realize who I was, what my purpose was, what I started to feel about the path I was on. Before I knew it I was firing up the jets and taking off . Bam, boom I was flying high and all over the place. I wanted to join this group, that group, I wanted to experience this and that, I wanted to start living! I know kinda ironic I wanted to be an individual but wanted to be part of social groups.

Lucky for me, my daughter was already in her mid 20s, out on her own, with a good job, a nice boyfriend and her cat by her side. I had spent 26 years putting her first on my list of anything and everything. Now it was my turn to put me first. I was going to be me for the first time in my life. I was going to live big, experience, try, look, feel, taste, touch, smell, do.

Wild and free in this big world, except for one problem. I had no vision, I had no idea what I really was meant to do or what really made me happy. My poor husband had no idea what happened. He knew I needed a change but holy crap- this was was an explosion into a new me.

Slowly I realized that in the past I wasn’t living an authentic life. I was doing things that went against my values and beliefs. My actions went against what I truly felt. Finding my voice to tell anyone who listened the truth, was hard. I had to learn how.

I also realized that being an individual didn’t mean I couldn’t be a partner. Partnerships don’t have to be all consuming and they shouldn’t be. In fact to be a good partner, one needs to be a whole individual first. Its when 2 whole individuals come together, a true, loving, abundant partnership arrives.

Whether marriage, business, volunteering, coworkers. Having a common set of values and goals that you work towards together is the key. But it doesn’t mean you lose your individuality, the who you are and where your path is taking you. It means being there to support and trust another individual.

When individuals can truly “be”, a sweet partnership can occur. Research tells us that individuals in trusting, loving partnerships have healthier immune systems and more balanced hormones.

So embrace your individuality and become part of a positive and trusting relationship, it is good for the body, mind and soul.

You can read more by connecting with Cathy on her blog The Awakening of Her Body Mind and Soul. Cathy loves reading, being on her road bike, being active and trying to be a whole person one day at a time. Her motto? Movement is medicine.

Ask a Posture Pro| On Line Posture Alignment Therapy Promotion

Deb Preachuk — Wed, 16 May 2012 20:47:00 GMT

May is "Posture Awareness Month" at Pain Free Posture MN.

Good posture is intrinsically linked to good health.

In celebration of Posture Awareness Month, Pain Free Posture MN is offering 50% off of the cost of an on line posture alignment therapy menu!

From now until the end of May you can get a new Posture Alignment corrective exercise menu (customized for your unique needs) generated and sent to you on line for $45.00/menu

Attaining and maintaing Good Posture is now recognized as an important factor in aging well and living a pain free, active lifestyle.

Poor posture has been linked to chronic musculoskeletal pain, joint degeneration, loss of motor function and other serious health problems.

chronic back and joint pain
spinal and pelvic disruptions
headaches, migraines and TMJ
joint disruption and degeneration
muscle tension, spasm, tenderness or stiffness
fibromaylgia

Numerous research studies confirm what your mom and we Posture Aligment Specialists (Egoscue University Certified) know to be true: good posture translates into good health and a pain free life and living!

BUT - There's more to good posture than simply standing straight.

Posture is about how your body balances and functions based on the alignment of your four major load joints. If we are imbalanced at any of those four key areas, our body begins to compensate to keep us from falling, stay erect and doing life.

We are creatures of habit. When we have an injury, our body will move differently to avoid pain. Over time, the body will adapt. Our body will create new habits. The brain adapts and adopts new muscles and joint positions even in the absence of continued pain. We believe we are standing straight because our brain is being told by our senses that we are balanced, even though the mirror shows we are not.

We all know good posture can improve back health and decrease back pain, but did you know that good posture can make you look thinner, taller, healther and more attractive? People with good posture carry themselves in a more natural and confident looking manner. That's a confidence booster!

In addition, a regular posture alignment corrective exercise practice can also help:

Regain lost height. As we age, we can lose up to 3 inches of our height. This is exacerbated with poor posture. A postural therapy program can help you restore your lost height.
Preventing fatigue. When you have good posture, you use your muscles more efficiently. Less energy is expended trying to keep the body balanced.
Reduce muscular strain and joint pain
Reduce wear on the load joint ligaments and tendons acting on the joints, pelvis and alignment of the spine
Reduce the occurance of inflammation, fibromyalgia symptoms, arthritis, circulation disruption and digestive problems due to an imbalanced posture

Through postural health education, increaseing your awareness of the benefits of good posture and actively engaging in a corrective exercise program, you can feel better and avoid serious pain and posture related problems as you age.

Make a commitment to your health, and get yourself a new postural therapy menu. You can improve your posture on your own in the comfort of your own home!

If you have never been in to Pain Free Posture MN and feel that you need one-on-one coaching, help learning the exercises and a deeper experience, you can also request an in studio appointment.

Don’t delay: This offer ends May 31st, 2012 at 11:59pm CST.

Ask a Posture Pro| Posture Photos

Deb Preachuk — Tue, 15 May 2012 14:58:00 GMT

May is Posture Awareness Month! Here at Pain Free Posture MN we know that good posture is the foundational key to living a pain free life and living!

There are many research studies that confirm the fact that people with better posture are healthier and actually live longer. Poor posture is a major cause of back and neck pain for all ages, and even contributes to breathing, digestive, and cardiopulmonary problems.

In addition, your posture is a reflection of how the world sees you. Let's face it. The way you carry yourself day in and out speaks to others indirectly. How many times have you caught yourself judging a person based on his/her posture?

We might not like to admit it, but good posture exudes confidence, happiness, and a commanding presence. Correcting, improving and strengthening your posture is an intelligent exercise habit to make you look and feel better, avoid injury, and exercise effectively to stay active and pain-free.

The first step towards improving and restoring your posture is to find out where you are to begin with.

You might have never thought about your posture until today, so it's best to get a base line assessment. I always say, "you don't know what you don't know", so go get your camera! There's a saying that a picture is worth a thousand words.

It's posture photo time!

Take 4 Posture Photos:

Ask a friend/family member to help you out and take four pictures of your current posture: one facing forward, one facing the back, and one from the right and left side.
Stand against a neutral background that has little distractions (a blank wall with neutral paint)
If possible, use a tripod for your camera so that you are taking a level photo. Be sure to include the whole body from the feet up.
Be sure to wear a minimal amount of clothing. Bra top and shorts for ladies, bare chest and shorts for men. No socks please!
Stand a few inches from a wall.
The best gift you can give yourself when assessing your current posture is to stand the way you normally do. No "posing" or trying to correct your posture to begin with. You want to take an authentic snapshot of where you are so you can evaluate where you've been!
Print it out and take a look. The ask yourself:

Is one shoulder higher than the other?
Is the hip higher on one side over than the other?
What direction are the knees and feet pointing (straight ahead, in, out or some combination)?
Are the shoulders and head rounded forward (side view)?
Are the hips rolling forward or back?

Make a note of what imbalances you see. Each of these imbalances are are deviations from the what we Posture Alignment Specialists refer to as "blue-print design"
You may not be in pain now, but if not addressed, these poor postural positions leave us prone to injury, joint dysfunctions and imbalanced muscle groups that cause pain and mobility problems.

Ideally, our bodies should adhere to "blue-print" design or Good Posture.

From the front view, the two halves of your body should be the same (symmetrical). This means your shoulders, hips, knees and ankles are all equal to one another and the same distance from the body.

Poor Posture from the front view will show the two halves of your body to be different at all the major load joints (asymmetrical). The photo may show that your head or torso is off to one side, or one hand is lower than the other.

The same holds true from the side view. Good Posture in a side view will show a straight line that dissects the the fold connecting the ear, shoulder, hip, and ankle. The spine will show normal curves.

Poor Posture from the side view might show all sorts of deviations such as the head being significantly forward of the plumb line, rounded shoulders, excessive tilt of the pelvis, and imbalances from the ankle to knee.

Being aware of your posture and creating a positive change through the use of posture photos is a fundamental component of success with Posture Alignment Therapy. Along with a posture and gait analysis and the proper application of a corrective exercise menu, restoring good posture is key to achieving and maintaining a pain free life and living.

Talk to us today to schedule your own posture assessment and corrective exercise menu. We have in-studio and an on-line option available!

Ask a Posture Pro| Pete Egoscue's Timeless Wisdom

Deb Preachuk — Sun, 13 May 2012 14:09:00 GMT

The following article written by Pete Egoscue first appeared in The New York Times Sports Pages Back Talk section on December 11th, 1994.

The athletes names are dated, but the information remains as powerful and timeless as ever.

I hope you take Pete's words to heart, and give us a call if you would like to experience the pain reliving, posture restoring and athletic performance enhancing benefits of posture alignment therapy for yourself!

The Body's Notion for Motion is Missing a Proper Method

by Pete Egoscue

Today’s professional athletes are stronger, faster, more agile and skilled than previous generations.

Right?

Wrong.

The men and women who run, jump, throw, tackle, dunk, skate, swing a racquet, hit golf balls and in general play games for a living have better hand-eye coordination than before – much better – and better stamina and cardiovascular profiles because of long hours of training.

But in my mind, they are accidents waiting to happen.

For example, when Pete Sampras tried to defend his United States Open tennis title last August, he was suffering from posterior tibial tendinitis. In other words, his left ankle was stiff and sore. By the fourth round, he was out of condition and was upset by Jaime Yzaga.

Most fans probably chalked up his loss to a case of bad luck or a result of playing too much tennis. But to me, Sampras was feeling the symptoms of physical dysfunctions that had been accumulating for years despite his enormous success on the court.

As an anatomical functionalist – a therapeutic practitioner who concentrates on musculoskeletal function – I’ve noticed that Sampras has structural problems with his body that are causing his frequent injuries.

The next time he plays, check out his feet. They splay to the right and left; he walks like a duck.

This condition has its origin in the hips. When Sampras strokes the ball, he has to transfer his weight from right hip to lift hip, right foot to left foot. When the feet are splayed, as his are, that transfer is disrupted. For on thing, the arches of the feet are not able to participate in the transfer since the energy is moving obliquely across the bone structure rather than from heel to toe.

Whenever, he swings the racquet, Sampras must compensate, and the human body is tremendously ingenious this way: the knees, the hips, the lower back, the elbow and the rotator cuff get involved with a function they were not designed to perform. In Sampras’ case, his knees are under tremendous lateral pressure and he is rolling onto the edges of his feet to make the transfer. This past summer, the tendons in his heel were saying, “Stop doing that, right now!”

What happened to Sampras happens to millions of other Americans. Bodies – male and female, young and old — are saying through pain, the only language they speak, “Stop moving that way, right now!”

I see hundreds of casualties from what is called "compensatory motion" every week. Thirty-five million Americans suffer from some sort of back or joint pain, and the United States Labor Department's Occupational Health and Safety Administration estimates that upward of 100 million people have varying degrees of repetitive stress injury.

More than two decades ago, I made an observation that is now the cornerstone of what I call the Egoscue Method: the human body - bones, muscles, every system and subsystem - is designed to maintain itself through motion.

The body is designed on the basis of parallel vertical and horizontal lines forming 90-degree angles. The verticals run down the right and left sides of the body through the shoulders, hips, knees, ankles and feet. The horizontals go right to left through the pairs of shoulder, hip knee and ankle joints. It's a grid. When the 90-degree angles are violated, the structural integrity of the body is compromised.

Modern living does not provide enough motion and - most important - enough of the proper motion to keep the body fully fit, totally functional and pain free. The body is so efficient that when a muscle is not being used, it is literally shut down, put on hold.

All of us have experienced this. Catch a cold or get busy at work, lay off the exercise routine for a couple of days, and what happens? It's tough to get started again. We're stiff and easily winded.

On a much larger scale, muscles that were designed for vital function like walking, bending over at the waist, twisting to the right or left and lifting heavy objects have shut down from disuse. Even so, we still have to move around and that's where compensatory motion sets in. Without these major muscle groups, other muscles that weren't designed for the function are called into action. They're not up to the job over the long haul.

The result is pain or diminished physical capacity and performance. It may take years of compensatory motion to arrive at the final destination - our bodies are tough - but breakdown is inevitable.

Remember it's not just motion, its proper motion. I've worked with talented offensive and defensive football linemen who were unable to transfer their weight when the ball was snapped without first bobbing upward at the knee and shifting their feet. Wham! That nanosecond left them vulnerable to being taken out.

Despite all the hours of practice and weight training, high school and college ball and endless drills, these athletes are still products of their own culture, and that means they've been running a motion deficit since infancy. The great thieves of bodily function are cars, desks and television sets. Technology is robbing us of a precious legacy. We are losing our life-support system.

In many respects, quarterback Joe Montana, now suffering form a foot injury, is like Sampras. The femur, the large bone of the thigh, is internally rotated, his feet are externally rotated and his hips are tilted forward. He has lost the curvature of his spine, and his shoulders are rounded forward, which has also pulled the head forward.

All of these conditions have nothing to do with football and every thing to do with proper motion. Montana has been playing with a dysfunctional body since the day he first put on shoulder pads. It has been getting worse by the day.

Everyone knows Montana doesn't throw deep anymore. It's not that he's 38 years old. His body will not allow him to transfer his weight into the throwing motion. Montana compensates by throwing with his arm and not with his entire body.

Joe is like us. His posture is identical to that of millions of other Americans, from cab drivers to schoolteachers. Look in a full-length mirror: Is one shoulder higher than the other is? How about the hips? Are they dead level? Do the knees and feet point straight ahead? Stand sideways. Are the shoulders and head rounded forward? Are the hips rolling forward or back?

Our body grids are a mess and we rationalize it as old age, family traits or just the way things are. But we've become a sedentary society. It is easier not to move. There's no penalty for remaining relatively stationary in one place hour after hour. In fact there are handsome rewards in terms of money and prestige. Sadly, when we decide to finally "get in shape," we end up further stressing out the muscles involved in compensatory motion and continuing to bypass those that need to be re-engaged.

What we need to do is give our major muscle groups a wake-up call. What we need to recognize is that the body isn't fragile. It isn't broken. But without enough motion - proper motion - we are all slowly dying in place.

Ask a Posture Pro| The Power of The Tower!

Deb Preachuk — Wed, 09 May 2012 00:01:00 GMT

If you are a fan of Posture Alignment Therapy, The Egoscue Method or Pete Egoscue, then you well know how important the Supine Groin Progressive Stretch is in maintaining a pain free life and living.

At Egoscue University, we like to call this corrective exercise The Silver Bullet!

It's been my personal experience that doing the Supine Groin Progressive Stretch works best when done in The Tower.

The Tower was designed to truly help you maximize and achieve the best results from this powerful pain relieving, and posture correcting exercise.

Watch this video to learn why your Certified Posture Alignment Specialist has given you this e-cise along with is a detailed explanation of the benefits and how to use the Multi-position Tower.

Hopefully this video has been a new insight for you in helping you come to a deeper understanding of how The Power of the Tower can help you eliminate your chronic low back and other related pain.

If you'd like more information, want to schedule your own Postural Therapy appointment, or have questions, please reach out! That's what we're here for!

Ask a Pilates Pro| Celebrate Pilates Day

Deb Preachuk — Sat, 05 May 2012 13:19:00 GMT

May 5th 2012 marks Pilates Day®.

Pilates Day® is a registered trademark of the Pilates Method Alliance, and was created as a way to raise the profile of the Pilates method.

In honor of Joseph Hubertus Pilates, founder and creator of what we today know as around the world simply as Pilates, our sister studio Pilates Integration Mind. Body. Spirit. would like to express gratitude to the man who was so visionary in the mind/body field.

Joseph Pilates was truly a pioneer in the mind/body world, to whom millions of people have experienced the many wonderful benefits of this art form. I am just one who has been touched and changed profoundly by his work.

Last year, on Saturday May 7th, 2011 hundreds of Pilates professionals, and thousand of students and enthusiasts world-wide came together to practice pilates and continue to foster awareness of this great method of fitness through events organized by The Pilates Method Alliance.

Lolita San Miguel is recognized around the world in the Pilates community as a First-generation Pilates teacher. She is one of only a handful of practitioners to receive an official teaching certificate from Joseph Pilates himself.

In 2009, Lolita San Miguel discovered that Joseph Pilates was virtually unknown in his hometown and she made it her mission to establish a memorial in his honor. This May, after two years of persistence and hard work from local community members, a memorial dedicated to Joseph Pilates will mark his birthplace, Monchengladbach, Germany. Mayor Norbert Bude gave final approval for the placement of a memorial plaque on the site where Pilates' former home and birthplace stood.

: The Plaque will honor Joseph Pilates, the genius who has revolutionized and influenced the entire world through his Pilates Method of Body Conditioning.

"Through these two years," Lolita said, "I have had the steadfast support and encouragement of my disciples and many others, among them the Pilates Method Alliance, Body Control U.K. and Balanced Body. It has not been an easy journey, especially for a person who does not speak German, but I learned long ago from Joseph Pilates that everything worthwhile doing requires patience, perseverance and persistence to accomplish. I want to give special thanks to my German disciple Claudia Holtsmann, who has helped me so much with the bureaucracy in Monchengladbach, making countless trips to their government offices and to Renata Sabongui, who has contributed enormously both of her time and money to this project. Without the help of these two people, my dream could not have become a reality."

On May 7th, 2011 Lolita San Miguel saw her dream to completion.

I'm sure the emotions are overwhelming, and I would like to thank San Miguel for her efforts. To read more about this long journey you can read more at Lolita San Miguel's website.

To all of you who practice the wonderful method of Pilates, carry-on the good work. And to those who now are more curious than ever and would like to give it a try, please give me a call.

"[A] body freed from nervous tension and over-fatigue is the ideal shelter provided by nature for housing a well-balanced mind that is always fully capable of successfully meeting all of the complex problems of modern living."

~ Joseph H. Pilates, A Return to Life

Ask a Posture Pro| Proper Posture Circa 1947

Deb Preachuk — Thu, 03 May 2012 12:31:00 GMT

May is National Posture Awareness Month. As part of our month long celebration, I thought you'd all enjoy the following animation short circa 1947.

Clipped from the film "Modern Guide to Health", this short film was produced by the British Government was created to advise the public on a range of health topics, one of which included the benefits of good posture.

Interestingly in 1947, the Posture Committee of the American Academy of Orthapaedic Surgeons stated the following about Posture:

"Posture is defined as the relative arrangement of the parts of the body.

Good posture is that state of muscular and skeletal balance which protects the supporting structures of the body against injury or progressive deformity irrespective of the attitude (erect, lying, squatting, stooping) in which these structures are working or resting. Under such conditions the muscles will function most efficiently and the optimum positions are afforded for the thoracic and abdominal organs.

Poor posture is a faulty relationship of the various parts of the body, which produces increased strain on the supporting structures and in which there is less efficient balance of the body over its base of support. Postural faults can give rise to discomfort, pain or disability. The range of effect from discomfort to incapacitating disability is related to the severity and persistence of the faults."

Highlights from the Modern Guide to Health film clip:

Bad posture can make you ill
Slumping over can cause headache, backache and fatigue
Good posture practices like sitting up and standing straight and tall makes one feel better
The skeleteon is a framwork of bones that protects the vital organs of the body. It is strong, gives support and is jointed to allow for movement.
Bad posture puts strain on bone and muscle, and constricts breathing and digestion
Good posture gives the body a chance to do it's normal function without strain, allows the lungs to take in the maximum amount of air, and the digestive organs to do their work properly

Sure sounds like the 8 Laws of Physical Health that we Posture Alignment Specialists (Egoscue University Certified) teach and implement back into our client's lives to relieve pain, improve posture and enhance athletic performance.

It's now 65 years after that film was first produced. It's interesting to see that somehow we've not learned this vital lesson. The first rule of health is Good Posture!

How's your posture?

We'd love to hear your thoughts on this film clip, and any questions/concerns your might have about the benefits of Posture Alignment Therapy.

Ask a Pain Relief Pro| Words Really Do Hurt

Deb Preachuk — Sun, 29 Apr 2012 12:47:00 GMT

As a Posture Alignment Specialist one of the main functions of my job is helping people overcome chronic musculoskeletal pain, improve their posture and enhance their athletic performance.

When it comes to pain, I truly believe that our words and thoughts directly impact our ability to heal and be well.

I read a great article posted on WebMD called, Words Really Do Hurt.

The article discusses recent research which supports the theory that words alone may activate a pain response in the brain.

The Power of the Spoken Word is not to be taken lightly. Researchers found that people with chronic pain disorders who tend to speak a lot about their painful experiences with their health care providers may intensify the activity of the pain matrix in the brain and intensify the pain experience.

Don't I know it!

As a practicing Christian this is a fundamental belief I believe (Out of the heart the mouth speaks - Luke 6:45) but the power of the spoken word on our behavior also transcends psychology (looking glass self) and sociology (self-fulfilling prophecy) as well.

Long story short, words really do hurt! (photo source Ability Magazine)

For years, I have worked with clients to help them identify the power of words, and how their thoughts and words affect their pain and ability to heal.

The body is a store house for our words, memories and emotions. My job as a Posture Alignment Specialist is to:

Listen to you the client without judgment or placing a word value on your ability to heal and get well. You know more about what's going on than any health expert in any field. I'm here to LISTEN!
Identify the root cause of your pain (your position (posture) vs. your condition)
Address the compensations and dysfunctions at the major load joints
Design a corrective exercise program and develop smart goals
Teach the client how to re-align and restore their body back towards its blue-print design.

GREAT! But....

If the client continues on with negative or destructive thought patterns like:

"I can't do that it will hurt"
"My body doesn't tolerate bending, lifting, squatting, running...... because it hurts my knees, my back, my shoulders......"
"I was just born this way"....
"I have my mother's (insert body part/pain)"
"I will just have to learn to live with pain, it's the card I've been dealt"...

Hmm.., I wonder why we still hurt and can't really ever get better.

When we constantly meditate and speak on our perceived abilities, and what our support structure (family, friends and loved ones) also speak over us, how are you supposed to overcome your pain problem?

One of the first things I have to address with clients (besides bringing balance to the body) is the power of words, and what the client and his/her support community speaks out loud.

We are more than our bodies. We are mind and spirit, and what we think, believe, meditate upon, and speak over ourselves have a direct impact on our health!

Pete Egoscue (founder of the Egoscue Method) states "Pain is not a disease, not an injury, not even an effect of aging. Pain is a [treatable] symptom".

As we work to restore the body, we also work to restore the mind and the spirit!

In addition to the five steps listed above, postural therapy is highly successful because we help our clients change their

Thoughts
Actions
Habits

So we start by restoring the body, and bringing balance to one area, which when combined with an active effort of changing our thoughts on healing can affect the other two. Ultimately however, it comes down to the individual CHOOSING to think clean, think health, think restoration and then put it into practice.

A fantastic resource I recommend is Dr. Caroline Leaf's book called "Who Switched off my Brain"?

Dr. Leaf discuss how 87% to 95% of the illness that people deal with today are a direct result of thought life. What we think about (dwell upon) affects us physically and emotionally. It's all connected.

The book not only discusses the why, but provides a tool kit for change, or better said "how to bring thoughts into captivity".

Understand that thoughts are real and have an actual anatomy
Increase conscious awareness of your thoughts and how you are feeling
Doing something once you have analyzed the thought
Building new memories over the old

It's a thrill for me to see that science is now validating what what I personally know to be true. Words are connected to the pain experience. I'd love to hear what you think, so post a comment or send me a direct message.

Ask a Posture Pro| The High Cost of Fashion: Plastic Surgery for Feet

Deb Preachuk — Fri, 27 Apr 2012 12:43:00 GMT

Yikes! I just have to share this with you all today. If you're not aware, there is a growing trend of selecting plastic surgery for fashion.

Back in December of 2010, I was in the midst of teaching an Egoscue University Posture Alignment Specialist Certification Seminar, and happened to sit down to watch the ABC program Nightline before heading off to bed.

Shocked and horrified, here was a case of "crazy town" mocking me in the face.

The newest trend in selective plastic surgery, had arrived. Cutting up your feet, and willingly taking multiple health, posture and pain related risks for shoe fashion. Yes, it's true, toe-shortening and fat pad injections are just two of the newest plastic surgery trends focused on getting feet to fit fashion. Not only is it damaging enough to force your foot into ill-fitting shoes, now women (and I'm sure men) are resorting to more extreme measures to ensure their feet are high-heel friendly.

Check it out for yourself:

video platform video management video solutions video player

Seriously? I was blown away! Well today, Stylist Magazine reports that the trend continues on. The article states:

This year's warning: heels are getting so high (and so prevalent) that more women than ever are resorting to cosmetic feet surgery to fit into them. Such procedures include getting fillers injected into the balls of your feet and even "toe jobs." To which we say: ouch.

Of course, women have been wearing high heels for centuries. But in recent years those spikey heels have gotten higher and higher (thanks, Christian Louboutin). In 2008 journalists noted that five-inch heels and towering platforms were becoming commonplace. So naturally in 2009, doctors went on record to declare heels a health hazard. The same happened in 2010, and again in 2011 and 2012. Turns out, no matter when you ask experts, they'll tell you that cramming your tootsies into vertiginous death traps is not a good idea.

But we really can't win, because modifying our feet to fit into said traps is dangerous, too. It was reported in 2009 that women were getting plastic surgery on their feet to strap on those sky-high shoes -- even though the risks of such plastic surgery "including infections, pain, scarring and nerve damage -- are much greater than the benefits," doctors say. The same was reported in 2010.

And despite the health warnings, we're are still at it. The Daily Mail noted yesterday that requests for filler injections into women's toe pads, balls of the feet and heels have jumped 21%, doubling last year's rates. It looks like cosmetic foot surgery isn't going anywhere.

With summer approaching and those gorgeous stilettos calling your name, would you go to the doctor's office for some high heel surgery?

As I've commented in the past, as long as we are sacrificing the body, I'll always be guaranteed work!

Our feet and ankles have a proper design and function. I'm not against gorgeous high heels, and when worn occassionally, the impact can be neutralizied with a comprehensive posture alignment therapy program. I have such a hard time wrapping my head around undergoing selective plastic surgery to purposely wear these things day in and out!

If left alone, and worse, altered by surgical manipulation, the ramifications on posture, pain and performance are potentially life changing for the worse! What's the good news in this story? Well, if you haven't undergone plastic surgery to change the shape of your feet or toes and are experiencing posture related pain, we can help! Posture alignment therapy is a natural and highly successful pain relief program designed to help you body return to it's proper blue-print design WITHOUT medication, manipulation or surgery.

We'd love to hear your thoughts on the subject. Would you undergo selective surgery for fashion?

Ask a Posture Pro| How Has Postural Therapy Improved Your Life?

Deb Preachuk — Tue, 24 Apr 2012 23:33:00 GMT

Did you know that May is National Posture Awareness Month?

Here at Pain Free Posture MN, we are planning to celebrate it in style!

Your posture is how the world sees you. The Cleavland Clinic defines posture as the position "in which you hold your body upright against gravity while standing, sitting or lying down."

So based on that definition, your posture could be anywhere from good to bad, to just plain ugly!

Here at Pain Free Posture MN, we practice Posture Alignment Therapy. Postural therapy is a highly successful and non-invasive corrective exercise program that eliminates chronic pain naturally (without medication, manipulation or surgery), improves posture and enhances athletic performance by helping you take control and restore your body back toward our "blue-print" design.

Blue-print design by definition is good posture. A body that adheres closely to blue-print design is able to stand, walk, sit and lie in positions where the least strain is placed on supporting muscles and ligaments during movement or weight-bearing activities by functioning optimally at all the four major load joints.

We believe that correcting and strengthening your posture is an intelligent mind/body practice that:

Keeps bones and joints in the correct alignment so that muscles are being used properly
Helps decrease the abnormal wearing of joint surfaces that could result in arthritis
Decreases the stress on the ligaments holding the joints of the spine together
Prevents the spine from becoming fixed in abnormal positions
Prevents fatigue because muscles are being used more efficiently, allowing the body to use less energy
Prevents strain or overuse problems
Prevents backache and muscular pain
Contributes to a good appearance
Enhances greater concentration and mental ability
Promotes more respect-producing, confident, competent, vigorous, youthful appearance
Leads to an active and pain-free life and living

So in preparation of Posture Awareness Month, we thought it would be fun to gather up your success stories of how Posture Alignment Therapy, or other forms of corrective exercise have improved your life.

If postural therapy has helped you improve your life, we'd love for you to share your story here.

Please write your comments in the form provided below.

Ask A Posture Pro| Self-Care & Stress Management Techniques

Deb Preachuk — Sun, 22 Apr 2012 13:41:00 GMT

I'd like to welcome guest blogger and Health & Fitness Coach - Mari Anne Auwarter

Mari Anne brings a fresh view on how un-resolved stress affects our physical health. Instead of taking a "band-aid" approach to addressing stress, Mari Anne encourages us to engage in Body Talk! The best part? She discusses ways to identify the root-cause!

Here at Pain Free Posture MN these are topics we've blogged about and discussed in legth multiple times!

As a chronic pain relief, posture restoration and performance enhancement specialist, we truly believe that body does talk to us if are willing to take the time to stop and listen. Mari Anne provides tips and techniques to assist you in learning to LISTEN to your Body Talk. Enjoy!

Self-Care: Check Your Thoughts At The Door

by Mari Anne Auwarter | April 22nd, 2012 |

Self-care is such a generic, over-used term these days.

You’ll hear doctors and other professionals recommending that we take hot baths, get massages, get a manicure, and the list goes on & on. I’m suggesting something different.

Not that those things aren’t wonderful & without benefit, but are they getting to the root of what’s causing the stress in the first place?

Taking a hot bath without looking at the cause of your stress is simply a temporary Band-aid solution. Why not treat the cause of your stress rather than just treating the symptoms? Why mask the problem when you can prevent it from happening in the first place?

Be Present in Your Physical Body

Many of us are so busy in our minds that we’ve totally disconnected from our physical bodies. In fact, some of us are so disconnected that we’re not even always aware of some of most basic sensations like hunger, thirst, hot, cold & tired.

The stress created from our thinking manifests in our bodies. It ties our shoulders into knots, causes our stomachs to ache, negatively affects our digestion & sets us up for chronic illness.

Self-care means paying kind attention and noticing when your body is speaking to you. It will begin with just a whisper, but if you’re not listening the message will become louder and more clear until you have no choice but to listen.

**Have a hard look at the things you “have to” do**

We live in a very action-oriented society that values doing more than being. We make impossibly long to-do lists with very little thought and intention to how we actually want to move through our day.

When you look at your to-do list, ask yourself some important questions:

How many of the things on my list are really, truly important for me to accomplish?
What comes to mind when I think of a life well-lived?
How many of the things on my list will make me feel happier and more fulfilled? It may feel satisfying to check things off our to-do lists, but the feeling is usually temporary – and at what cost?
What two things do I really want to accomplish today? Overestimate how much time projects will take and you’ll be much more likely to actually accomplish those things. If you accomplish more, great, but the result will come without pressure and stress.
What projects can I kick to the curb?

To-do lists can be helpful when breaking down big projects into manageable chunks and to help prioritize, but be careful because time management is tricky, and in my experience checking things from my to-do list never leads to feeling of peace or contentment. Focus only on what truly matters to you and what feels like quality in your day.

Our thinking causes our stress

One of the most common stress-inducing feelings that many of us experience on a regular basis is overwhelm. Start by paying attention to and identifying what thoughts are causing the feeling of overwhelm. Thoughts like: “I don’t have enough time.” and “How will I get this all done?” set you up for anxiety and panic. Immediately, your brain will begin to generate more and more thoughts that support your overwhelm.

What thought could you choose to think instead that would create a better feeling for you? Try on thoughts like, “I’ll accomplish exactly what I’m meant to today. The rest doesn’t matter.” Keep trying different thoughts until you find one that feels good to you. Sometimes it takes awhile, so just be patient until you find the right thought for you.

Find your own definition of self-care

There are many physiological benefits to taking hot baths and getting massages, so I really do encourage you to do them as often as possible. I’m only suggesting that along with doing those things it’s important to also understand the real source of your stress in the first place.

Self-care means something different to everyone. Here’s what it means to me:

paying close enough attention so that you know when to give yourself a break.
knowing when you’re taking yourself and your life too seriously.
knowing you are worthy of your own love and attention. Thinking that you’re worthy of some down time is just as important as the action of taking down time.
noticing and unplugging from negative thought patterns.
choosing an attitude of compassion and kindness towards yourself. Always.
accepting that you can’t control everybody and everything. Let stuff go and be responsible for yourself.
creating gaps in your schedule on purpose.
choosing only the most meaningful stuff for your life and stop being “busy”.
guarding and protecting your leisure time.
not letting the clock be a tyrant that rules your life.
turning off your cell phone and returning voicemail when it’s convenient for you.
learning to appreciate imperfection in yourself and others.
giving yourself permission to take a nap when you’re tired (even though you have mountains of laundry to do.)

Go take a hot bath now… It will relax your muscles.

Mari Anne Auwarter is a Health & Fitness Coach specializing in Weight Loss Coaching & helping others live a healthy & active lifestyle with less stress and more joy!

Ask a Posture Pro| 9 Essential Corrective Exercise Products

Deb Preachuk — Thu, 19 Apr 2012 01:38:00 GMT

by Deb Preachuk | April 18th, 2012 |

One of the best aspects of restoring your posture, alleviating chronic pain and improving your athletic performance is that you get to do your corrective exercise menu in the comfort of your own home.

Creating a home environment that supports your adherence to doing your menu on a daily basis is an entirely different story. It's been my experience as a Posture Alignment Specialist (Egoscue University Certified), that working with the right equipment makes all the difference in the world!

I suggest investing in well-chosen pieces of equipment to help you maintain consistency with your posture alignment therapy menus. When the right equipment is around, the menu flows better, it saves you time and adherence is increased.

1. Large Foam Block

The Large Foam Block is a must to maximize the results of common corrective exercises such as static back, supine groin progressive/stretch, and drape. It allows you to get into that much needed ninety degree position. In my opinion the large foam block works is sturdier and stays in place better than an inflatable block, and if you purchase one with a cover is more hygienic!

NOTE: "mid-size" blocks are available which works well for kids, teens and smaller adult frames. Check with your Certified PAS to select the right size for your unique needs.

2. Two Small Foam Pillows

I can't think of a day when I've done a menu without a Foam Pillow. They are sturdier and more supportive than the inflatable ones and essential for common exercises like knee pillow squeezes.

One of my other favorite uses for the foam block is to aid in alignment when lying on the floor. It truly helps to get to that correct position of the knees and ankles underneath the hips. All the companies offering the foam pillow have options for with/without a cover (I like that I can wash my covers!), and both have sizing options. Again if you are a smaller person, or have some serious postural limitations, the smaller size block will have applications for menus. Check with your Certified Posture Alignment Specialist to see which is the best choice for your unique menu and postural needs.

3. Resistance Strap

A belt or resistance band just doesn't cut it! It either digs into your skin, or is too wobbly! When your menu calls for abductor presses, the resistance strap works best! You can pick these up just about anywhere, and in my opinion, an absolute must for corrective exercise menus. I even use it for supine foot circles and point flexes to aid in keeping my shoulders parallel with each other and horizontal to the hip, knee and ankle.

4. Alignment Mat

A mat makes lying on the floor more comfortable and hygienic. Yoga mats can be purchased anywhere, but the one I recommend and personally use ALL the time is an Alignment Mat.

At 1/4" thick it's more comfortable than a thinner mat, and has a series of strategically placed horizontal, vertical, and diagonal lines to guide postural alignment. I can't tell you the number of times my clients express frustration not knowing where they are in space while doing exercises. This mat take a lot of the guess work out and allows you to get the most out of each corrective exercise position period!. And, once you're out of pain and functioning better you can take it with you to pilates, yoga or group fitness and practice good alignment in all your postures in class. I LOVE this mat!

5. Count Down Timer

Super handy for your staying on track with your menu. You can easily use your smart phone, but whatever you use, a count down timer is most helpful to creating efficiency in a menu, especially when doing the supine groin progressive!

6. Multi-Positioning Tower

Does a multi-position tower make a difference? Yes, it really does. It allows you to take the hip through it's full range of motion while allowing those powerful hip muscles to restore their correct muscle-length tension relationships on all the muscles that act upon the lumbo-pelvic girdle. Using a tower truly allows you to know that you are setting up the corrective exercise properly.

There is a single or double pedal option (both have applications which are beneficial). If you're ready to invest in your health and purchase a tower, in my opinion, go with both.... and work with your Certified PAS to learn all of the ways you can use this truly astonishing piece of equipment. You back and body will never feel better!

7. Pain Free DVDs or YouTube videos

The best part about postural therapy is that you can eliminate chronic pain, improve your posture and enhance your athletic performance by consistently doing a corrective exercise menu. Over time, you'll work less with your Certified PAS because your body wisdom improves. That's where the Pain Free DVD or YouTube Videos are a fantastic resource!

The Pain Free DVD provides variety and challenge to your menus, and many of the Egoscue Clinic owners (See XPo1king, EgoscueSanDiegoSouth, EgoscueNashville and more) have produced mini-menus you can do from the comfort of your home computer. It's fun, offers variety and is a great way to get your family involved in corrective exercise.

8. Inflatable Foam Rolls

If your menu calls for towels, then the inflatable foam rolls is a great investment! They are highly effective for assisting in re-establish the natural spinal curves of the spine and improving your posture. The inflatable rolls provide options and can be made to adapt to your posture as it changes.

9. Slant Board

Nothing creates the stability or proper positioning required for the powerful gravity drop or wall drop exercises like the slant board. Let me repeat, NOTHING! This is one piece of equipment that I personally would not go without. The Slant Board is portable, ergonomic, and can be adjusted as a foot rest for use at your desk or workstation.

To see a list of vendors where you can purchase equipment see our Postural Therapy Equipment page. And please reach out and connect if you have questions or need any advice!

Ask A Posture Pro| Knee Replacements Under Fire

Deb Preachuk — Tue, 17 Apr 2012 12:16:00 GMT

In March 2012 Scientific American posted a blog called Knee Replacements on Shaky Scientific Ground.

Pointing to the rapidly aging population and rise of obesity rates attributed to increased diagnoss of arthritis of the knee.

It is estimated that almost 50 million people across the U.S. suffering from chronic joint pain stemming from arthritis related problems. In 2008, over 650,000 total knee replacements were performed.

Key highlights:

knee implants have not yet proved long-term efficacy and safety
"there simply isn't enough data to be sure that implants - especially new designs - provide the most pain relief and hold up well to wear and tear" (Andrew Carr -University of Oxford Department of Orthopedics, Rheumatology and Musculoskeletal Sciences)
researchers caution that even though doctors and patients often expect that the latest technologies will automatically be better, it is not always the case
because any surgical procedure carries risks, the goal for individuals as well as societies should be to develop ways to avoid the need for knee replacements in the first place (Katherine Harmon)

As a Posture Alignment Specialist (Egoscue University Certified), I completely agree! Our first goal should first and foremost be to develop ways to avoid knee replacements in the first place and that's exactly what we aim to do here at Pain Free Posture MN.

Postural Therapy is one alternative that can truly help resolve chronic knee pain naturally without medication, manipulation or surgery.

The knee gets blamed for all sorts of pain and problems in and around the area.

Each one of our joints has a specific design and function. When you understand the concept of anatomical "blue-print" design, it is easy to see how pain and function problems can easily show up in the knee.

If your body is out of balance, those amazing knees (or any other body part for that matter) can and take the brute load of misaligned forces from other areas of the body.

Matt Whitehead (Clinic Director - Egoscue Portland) surmised it perfectly in his blog called Degenerative Knee and Cartilage Damage x-Rays Before and After Egoscue

When people hear “bone-on-bone” (knee, hip, wrist, ankle etc.) most people (including well-meaning doctors) think “it’s too late to do anything, time for a replacement.” This line of thinking comes from the idea that our bodies are like machines. “When your cars’ brakes are worn-out you need to replace the brake pads with new ones and then your car is back to normal.”

There are two problems with this line of thinking:

We have yet to (and probably never will) “build” a replacement part that is close to as good as the original part (but medical science will never stop trying)
Machines are dead and our bodies are living – meaning we are able to rebuild our own parts at the rate of 500+ billion new cells a day!

When not replaced, the worn-out brake pad on your car will continue to wear away every day because the car does not have a means to repair/rebuild it on it’s own. But our bodies do! Our bodies are constantly repairing and rebuilding everything from our skin (we have all seen this happen after a cut or scrap) to our bones (observed in people who have healed a broken bone or raised their bone density) to muscle tissue, brain cells, nerve cells, cardiac muscle, and even cartilage. The key to getting that “bone-on-bone” joint to repair itself is to make sure the reason why the joint was wearing away in the first place is corrected. That has to do with the postural position of the joint and thedysfunctional movement that has been happening. Correct that and the body will repair itself.

My job as a PAS is two-fold:

analyze your posture relative to "blue-print" design
identify, address and eliminate the root cause imbalances through corrective exercise

When it comes to knee pain and associated problems around the area, we'll look at the current position your knee relative to "blue-print" design. From there we'll partener with you to come up with a plan to restore the correct motor patterns and muscle-length tension relationships of all the muscles that act on the knee, and how they interact with all the other load joints of the body.

The body can heal itself, if given just half a chance. And when you balance the body, you relieve the pain. Please reach out to let us know how we can help!

About the author: Deb Preachuk is an Egoscue University Affiliate Instructor and Posture, Pain and Performance Enhancement Pro with 20+ years experience in the health and wellness field. Follow Deb on Twitter, Google+, and LinkedIn, or subscibe to her RSS feed.

Ask a Pilates Pro| Benefits of Pilates for Breast Cancer Survivors

Deb Preachuk — Mon, 16 Apr 2012 05:02:00 GMT

At Pilates Integration Mind. Body. Spirit. we proudly offer restorative Pilates programming, including The Pink Ribbon Program.

We are dedicated to promoting a healthy lifestyle and positive body image to all breast cancer survivors. Both Postural Therapy and The Pink Ribbon Program and will help stretch and strengthen the shoulder, chest, back, and abdominal muscles, allowing women to regain full range of motion to those areas affected by breast cancer surgery.

This week The Clinical Journal of Oncology Nursing (April 2012, Vol. 16 No. 2) pulished an article entitled Pilates For Breast Cancer Survivors: Impact on Physical Parameters and Quality of Life After Mastectomy.

The article discussed how Pilates has often been recommended as a rehabilitative tool to aid breast cancer survivors. Despite little scienific evidence, the authors of the article examined:

feasibility of a Pilates program in post-mastectomy breast cancer survivors
measured the impact on physical and psychological parameters

The great news of this study is that statistically significant improvements were reported for:

shoulder abduction and internal rotation on the affected side
neck rotation toward the unaffected side
neck flexion
affected side arm volume and the interlimb volume discrepancy increased
improvements reported in quality of life, mood, and body image

To read the article in full please click HERE

If you are a breast cancer survivor looking to start a pilates or restorative postural therapy program, be sure to hire an individual with experience in the field.

Under the guidance of a Certified Pink Ribbon Program Post-rehabilitative Breast Cancer Exercise Specialist, we can design a progam that is right for you, whether your surgery was recent or several years ago.

Please reach out and CONTACT us if you have any questions.

Ask a Posture Pro| From Arthritis to Slipped Discs, Handbags Hurt!

Deb Preachuk — Thu, 12 Apr 2012 15:00:00 GMT

WOW! Check out this photo! I read a fantastic article called Is your handbag going to give you arthritis? Not to mention slipped discs and bad knees! How lugging around a heavy load can put years on your body.

Rishi Loatey of the British Chiropractic Association was interviewed by the Daily Mail Online regarding the dangers of mens and womens fashion handbags on posture related pain, injury and overall health.

Laura Topham writes:

"Studies show half of women suffer pain from carrying heavy handbags — and now men are also suffering, according to new research by the British Chiropractic Association.

‘Heavy man-bags — weighing, on average, 6.2 kg — put unbalanced strain and stress on the body, which can lead to pain, poor posture and health problems,’ says Rishi Loatey, of the British Chiropractic Association.

I’ve noticed a spike in patients experiencing pain in the neck and upper back due to carrying around heavy loads more frequently,’ he adds.

To see exactly how our bodies change when carrying a bag, I went along to Bupa’s Centre for Sports Medicine Excellence in Barbican, London.

There, my movements while walking were recorded and analysed — both with and without my weighty 9 lb-plus handbag — to see the effects. The results were startling.

‘Carrying a bag has a huge impact on posture and movement,’ says Bupa physiotherapist Russell Stocker. ‘Though you might not notice it, your body dramatically adapts and compensates. This was even more pronounced when wearing high heels.’"

The images alone easily show how you can have compensations and dysfunctions that wreak havoc on the musculoskeletal system.

As a Posture Alignment Specialist (Egoscue University Certified), I see the effects of these posture related pain issues every single day.

Collapsed arches, poor circulation, joint deterioration, excessive muscle tension, flaccid muscle tone, hunched upper back, digestive problems, you name it we see it! Most of these problems are indicative of posture related pain.

Don't believe me? In a review of more than 100 studies, scientists from UCLA found that poor posture is associated with breathing problems, falls, depression, and decreased quality of life, all of which shave years off life expectancy. (Source: O, The Oprah Magazine, February 2009)

Once your postral balance is put off balance and placed under stress we are suscptible to muscle and joint related pain (age is NOT a factor). Once pain arrives, it can go anywhere in the body (neck, shoulders, back, hips, knees, ankles, feet, hands).

Over the course of months or years, your body will adapt to the positions you most often place it in. This puts strain on the pelvis and spine, shifting them out of their correct alignment and causes imbalances within the entire musculoskeletal system.

Without correcting postural imbalances by engaging in restorative programs such as postural therapy or pilates, individuals with imbalanced load joints like the photos above will leave a person susceptible to injury, arthritis and chronic pain.

So what's the moral of this story? Fashion hurts! I'm not against beautiful handbags, or knock-out stilletto's, but if you're not actively engaged in a postural restoration program, you're setting yourself up for a future of chronic pain. The pictures tell the story. You decide how the story ends.

Postural therapy is easy to do. The results are profound. And the best part? It puts YOU in control. You are responsible for your health, as much as you are responsible for what you wear on and put into your body. As long as fashion reigns supreme, I'll always be in business!

Please make sure you read the article in it's entirety and post your comments here for a healthy discussion. Remember, when you balance the body, you relieve the pain!

About the author: Deb Preachuk is an Egoscue University Affiliate Instructor. Deb is a posture, pain and performance enhancement pro with 20+ years experience in the health and wellness field. Follow Deb on Twitter, Google+, and LinkedIn, or subscibe to her RSS feed.

Ask a Posture Pro| The Difference Between Postural & Physical Therapy

Deb Preachuk — Wed, 11 Apr 2012 11:50:00 GMT

I'd like to share and discuss a question I get asked all the time.

How is Postural Therapy different from traditional Physical Therapy?

Posture Alignment Therapy is non-medical.

We do not use medication, manipulation, surgery, or any kind of machine to move the body.

Posture Alignment Specialists (Egoscue University Certified) are trained to treat the body as a unit.

Instead of isolating areas and solely treating the site where pain is localized (your symptom), we will identify, address and eliminate the root cause (your posture relative to "blue-print design") of WHY the symptom occurred in the first place.

If you see a physical therapist for shoulder pain, in general you'll be given exercises and modalities to address issues specific to the affected area.

When you come to Pain Free Posture MN with shoulder pain, we look at you, the person as a WHOLE.

We'll evaluate your shoulder, hip, knee and ankle position, your spinal curve and pelvic placement, and what your feet and hands are doing.

Your Certified PAS will select the right type and sequencing of corrective exercises to address the misalignments in the body that impact your shoulder pain.

One of my ALL TIME favorite (and cheeky) explanations on Postural Therapy versus other modalities was written by my colleague Matt Hsu (Upright Health - San Diego, CA).

On a hot San Diego summer day, you're lying on the sidewalk, overheated and dehydrated.

A doctor walks along, hands you a cup of water and a bag of ice to put on your head and says, "that should fix that problem." You feel fine for an hour and then you're back in the same situation.

A chiropractor walks along and kneels down by you with a spray bottle with electric fan and cools you off for ten minutes and tells you, "I'll be back in two days and we'll do that again over the next 4 weeks to ensure you never overheat or get thirsty again." In 45 minutes, you're overheating again.

A physical therapist happens along, puts an ice pack on your head for 5 minutes, removes it for 5 minutes, puts it back on, removes it, puts it back on, removes it and finally says you just need to practice being exposed to heat more and that he'll be back tomorrow to do the same with you for the next 12 weeks until you build your endurance to heat.

An Egoscue® Posture Alignment Therapist comes by, shows you the way to an air conditioned room with water, and gives you a GPS navigator so that you can always find your way back.

We work to get your whole body moving properly so that the symptoms of poor body mechanics (pain, fatigue, numbness, stiffness) resolve themselves. Rather than treating the symptom, we address the context that sets the stage for the symptom.

Another and profound difference between the two is PERSONAL RESPONSIBILITY.

Ultimately, postural therapy puts YOU in control!

Yep, you read it right.

YOU are empowered to take charge of your own recovery

When you partner with a Certified PAS, w'll identify the compensations and dysfunctions pertaining to your current physical function, and develop a SMART goal plan.

We'll give you postural education at each session along with a menu of corrective exercises designed to:

identify anatomical dysfunction and limitation
restore and maintain the body’s full range of motion
promote well-being through physical activity
provide a method for overcoming phyiscal limitation
enhance performance of professional and recreational athletes

You'll receive tools to get and keep yourself out of pain, so you don’t have to continue making appointments with symptom focused specialists over and over again.

You'll become an expert of your own recovery be learning how to recognize what works best for your body to keep it out of pain.

We'll teach you corrective exercises and ensure that you maximize your potential in each position, BUT (yes, there's a BUT)....

YOU HAVE TO CHOOSE TO DO YOUR MENU!

Until you recognize the need, the absolute requirement for taking responsibility, you will not succeed. Once you do accept the responsibility, however, the Egoscue Method never fails. Never. No drugs, no surgery, no machines, no miracles. Just You. A normal person, doing normal things.

~ Pete Egoscue

If you are willing to accept personal responsibility for your own health instead of looking to be “fixed” then Posture Alignment Therapy is Right for You! As you partner with a Certified PAS, and progress with your corrective exercise menus you will be able to Achieve a Pain Free Life and Living!

Ask a Posture Pro| Top 15 Blog Posts for March 2012

Deb Preachuk — Tue, 10 Apr 2012 13:39:00 GMT

Happy Spring Pain Free Life and Living!

If you follow me on Twitter, or Facebook, you well know I regularly tweet and post information on all things Posture, Pain and Performance.

Below I’ve listed my Top 15 blogs from March 2012 which you may find useful.

It's my sincere hope that not only will you benefit from the resources, but that you'll forward it along to your friends and loved ones to whom it can also help.

It's our passion and mission to help make a difference in your life! Do you have questions or concerns about postural therapy or other health and fitness related questions? Please leave your comments and links below. We WANT to hear from YOU!

About the author: Deb Preachuk is an Egoscue University Affiliate Instructor and posture, pain and performance enhancement pro with 20+ years experience in the health and wellness field. Follow Deb on Twitter, Google+, and LinkedIn, or subscibe to her RSS feed.

Ask a Posture Pro| Herniated Disc Pain Relief

Deb Preachuk — Sun, 08 Apr 2012 20:38:00 GMT

Do you have herniated disc disc pain? If so, unfortunately you're not alone. It's estimated that 1 in 8 Americans between 30-50 years of age will be treated for a herniated disc.

The New York Times (Health Guide) recently reported that one-third of adults over age 20 show signs of herniated disks (although only 3% of these disks cause symptoms).

Surprised? I'm not!

It's well documented that herniated discs most commonly occur due to:

normal wear and tear associated with aging
injury to the spine (fall, accident)

In fact, most people with disc herniations don't exhibit any symptoms!

That's why it's such a surprise when pain strikes. Usually, someone who's had a herniation has had one for quite some time, and when the pain hit, they are doing normal everyday tasks like bending down to tie their shoes. When herniation pain occurs, symtpoms include:

sciatic nerve pain
numbness or weakenss in the buttocks and down the leg
low back pain, and or spasm
stiffness, immobility

Only medical doctors can actually diagnose a herniated discs. This is done through a physical exam, mobility/stretching tests and/or an MRI.

Typical treatment options focus soley on pain management. WebMD states that symptoms of herniated discs will get better in a few weeks or months.

Recovery options are:

Rest with severe pain
Stay active. Staying in bed for more than 1 or 2 days can weaken your muscles and make the problem worse.
Heating pad or warm shower
Ice pack for 10 to 15 minutes every 2 to 3 hours.
Do exercises suggested by doctor or physical therapist
Medicine to treat symptoms of pain and swelling

I love what my colleage at Upright Health (Matt Hsu, San Diego, CA) wrote: "Discs do not bulge without a reason. Nerves do not get irritated without a reason. Pain does not surface without a reason. No matter what kind of pain you have, it's important to recognize that the pain is not CONSTANT (or if it is constant these days, then recognize that it wasn't always constant) because it means the reason for your pain is subject to the changing positioning of your body."

Posture Alignment Therapy

Postural Therapy is a powerful corrective exercise program designed to help clients resolve chronic musculoskeletal pain.

The main goal of postural therapy is to help you re-establish your "blue-print" design and function. By re-establishing proper posture, the pelvis and spine are able to move back towards their corect position and degree of curvature. This releases tension and pressure on the spine.

By removing the imbalances withn the body due to deviations front-to-back, side-to-side and most importantly, torque as a result of those two, the body can return to it's proper joint alignment.

The body is given the opportunity to do what it is designed to do. Heal itself! Pain from conditions such as hernicated discs, and if caught in time can effectively heal.

When you identify and address and eliminate the root cause of the muscular imbalances within the body with postural therapy, it's an easy transition back to regualr exercise.

You'll strengthen the spine through good alignment and posture, lessening the chances of disc damage. Observing good posture and a healthy weight can also help, as they put less pressure on the spine, increasing the possibility of sustaining an injury.

Still not sure? No problem. We've put together a sample of FREE Herniated Disc Pain Relief Exercises you can download and try on your own at home.

If you have questions, please reach out and CONTACT us! And be sure to pass them along to your friends and loved ones.

Ask a Pilates Pro| 10 Benefits of a Pilates Stability Chair Workout

Deb Preachuk — Thu, 05 Apr 2012 18:08:00 GMT

Woo Hoo! Our sister studio Pilates Integration is strutting today.

We're happy to annouce that the About.com Pilates Readers' Choice Award for the BEST PILATES CHAIR 2012 was awarded to the Split-Pedal Stability Chair™.

This very same split-pedal chair is a featured workout/piece of equipment here at Pilates Integration!

The Stability Chair is a multi-faceted piece of equipment. It can facilitate workouts for rehab clients and pilates fitness enthusiasts, all the way through to elite competitive athletes looking to maximize performace .

The Stability Chair is also ideal for individuals who need to exercise in a seated or upright position.

10 Benefits of a Pilates Stability Chair Workout:

Powerful full body workout (increases muscular strength and endurance)
Sculpt and tone muscles
Improve and refine athletic performance (motor coordination and balance)
Improve posture through scapular and lumbo-pelvic stabilization
Rehabilitate injuries
Works full range-of-motion of spinal mobility (flexion, extension and lateral flexion)
Build and fine-tune core stability with unilateral and reciprocal work
Rebalance muscle groups
Enhance mobility
Improves your mood and energy (it's fun!)

The Stability Chair is a multi-function machine with a great deal of adapitibility. A Pilates Instructor who is fully Certified in the Cadillac, Chair and Barrels repetorire AND Injuries and Special Populations can create workouts to train all the muscle groups while improving posture, strength and and load-joint mobility/stability.

STOTT Pilates states: "This sturdy piece of equipment helps the exerciser achieve upper- and lower-body strength and conditioning, enhance stability and improve body control. The smaller base of support and dual pedals allow for bilateral, unilateral and reciprocal movements to increase intensity and overall balance."

Do you have questions about the Stability Chair Workout? Interested in booking your own session on the chair? Please reach out and CONTACT US! We're here for you.

Ask a Posture Pro| Your Health is YOUR Personal Responsibility

Deb Preachuk — Wed, 04 Apr 2012 14:14:00 GMT

Yikes! I ran into the most profound image while browsing my social media accounts this morning. In light of our recent post We're Hungry For Change, just had to share it.

It's a quote about merry-go-round side effects of taking prescription medications.

“I take Aspirin for the headache caused by the Zyrtec I take for the hayfever I got from the Relenza for the uneasy stomach from the Ritalin I take for the short attention span caused by the Scopederm Ts I take for the motion sickness I got from the Lomotil I take for the diarrhea caused by the Zenikal for the uncontrolled weight gain from the Paxil I take for the anxiety from the Zocor I take for my high cholesterol because exercise, a good diet, and regular chiropractic care are just too much trouble.”

– Unknown

As a Posture Alignment Specialist Certified by The Egoscue University, you know I'd love to change the last sentence to one that's even more empowering. If I wrote it, it would say:

because regular exercise, a good diet, and activities that balance and restore the body require too much personal responsibility!

Humor and sarcasm aside, I simultaneousley love and hate this quote. Unfortunately this is a exactly the vicious cycle of pain management many of my clients find themselves in when they first come to Pain Free Posture MN.

This quote resonates so deeply with what we believe and teach here at Pain Free Posture MN.

I truly believe that lifestyle has a direct effect on your health. When you are empowered, willing to accept truth AND take action, it is only then that the body can truly heal.

I believe that when you bring order to mind, body AND spirit then healing happens naturally, from within, without the help of prescription medication.

When it comes to musculoskeletal pain, Postural therapy is a highly successful and natural alternative to the traditional approach. Daily we help people overcome chronic musculoskeletal pain WITHOUT the use of mediation, manipulation or surgery.

But (yes there is a but) it takes one very important decision. Personal Responsibility.

Pete Egoscue (founder of The Egoscue University) is famous for saying, "Until you recognize the need, the absolute requirement for taking responsibility, you will not succeed. Once you do accept the responsibility, however, the Egoscue Method never fails. Never. No drugs, no surgery, no machines, no miracles. Just You. A normal person, doing normal things."

Your health is your wealth! In order to have a great quality of life, your health in mind, body and spirit must be at optimal capacity! The human body was designed to be active and to move free of limitations.

It's been my personal and professional experience that the solution to your health problems does not start from taking pills out of a bottle. I agree wholeheartedly with Pete.

The real solution to your pain and health problems starts with YOU!

If you started down the prescription medication path due to chronic musculoskeletal pain, then Postural therapy is the perfect place to start repairing the whole system.

It's pennies on the dollar when you tally up the actual cost of co-pays, doctor visits, pharmacy bills, lost time at work due to side-effects, PT/chiropractic visits, or just lost time doing the things you want to do but can't because you're feeling crummy.

Postural therapy puts you in control of your healthcare.

You get to choose to help your body heal. The solution to illness can't be found by symptomatically addressing the problem. The real solution starts by addressing the ROOT CAUSE.

If it's physical pain, we'll look for the reason (your posture) why you are in pain (your symptom). As we help you regain control, your pain will be reduced. You be better able to tackle changes needed to restore a healthy, balanced lifestyle. Medications are reduced/eliminated and before you know it your back to a pain free life and living.

Is it that simple?

In my opinion yes. When you physically feel better, you're more likely to make better choices. And like any goal worth striving for, it starts with taking one positive step at a time.

Do you have questions? Not sure where to start or what to do to make a positive change? No worries, that's what we're here for. Please reach out and let us know how we can help. We want to hear from you.

Ask a Posture Pro| My Top 10 Pete Egoscue Quotes

Deb Preachuk — Tue, 03 Apr 2012 13:24:00 GMT

Posture Alignment Therapy is in my mind a modern day approach to Hipprocates timeless wisdom.

“Speaking generally, all parts of the body which have function, if used in moderation and exercised in labours to which each is accustomed, become thereby healthy and well developed, and age slowly, but if unused and left idle, they become liable to disease, defective in growth, and age quickly.”

Hippocrates c 460-375 B.C.

Pete Egoscue, figured this out as he desperatly worked to overcome chronic pain after being wounded in Vietnam.

Finding himself stuck in the chronic pain cycle, he finally decided there had to be something missing or overlooked in his treatment plan.

There was no medical reason for his constant pain, and yet it roared on until one day he noticed that his body was not adhereing to what we now call "blue-print" design. And from that simple yet profound observation, Posture Alignment Therapy was born. Pete is famous for saying "You know more about your health than anyone in the whole world."

That's what makes postural therapy unique. We listen to YOU!

Over the past 40 years, Pete's humble oberservations have spurred a revolution of chronic pain relief practitioners through his best-selling books, clinics, and certifiying thousands of Posture Alignment Specialists worldwide through The Egoscue University.

Today, I've put together my top ten Pete Egoscue quotes in the hopes that they encourage and spur you on a belief that you're not broken, and that your body can heal itself if given half a chance. Enjoy!

My Top 10 Pete Egoscue Quotes:

1. It is your birthright to live a pain free and active life without limitations

2. Age is not the determining factor in health.

3. The body has no design flaws.

4. Pain is merely a signal – the bodyʼs voice. It should not be feared and will not if you are listening to your instincts.

5. Effective therapies treat the whole body as a unit.

6. Your attitude must be positive.

7. Thought unexpressed are detrimental to good health.

8. Until you recognize the need, the absolute requirement for taking responsibility, you will not succeed. Once you do accept the responsibility, however, the Egoscue Method never fails. Never. No drugs, no surgery, no machines, no miracles. Just You. A normal person, doing normal things.

9. The body isn't fragile. It isn't broken. But without enough motion -proper motion -we are all slowly dying in place.

10. Children whose movements are limited because they're spending their time in front of computers or televisions are at risk of never fulfilling their potential.

Do you have a favorite Pete Egoscue quote that isn't listed here? We want to hear from you! Please post your favorite quote in the comment box below.

Do you have questions or concerns about Postural Therapy? That's what we're here for! Please leave a comment or reach out by using our contact form.

The Truth about Bunions and Bunion Pain Treatments

Deb Preachuk — Fri, 30 Mar 2012 21:14:00 GMT

If you suffer from foot pain due to the formation of bunions, you're not alone.

You might have been told you have your mother's feet, or that it's just a normal part of foot development, but I beg to differ!

A bunion (hallux valgus) is an abnormal angle between the big to and foot. It creates a bump on the outside edge of your toe and if left unattended to can cause pain, inflammation, artiritis, deformity and will absolutely affect your entire body's ability to perform properly.

If you have a bunion, then you have a problem!

As a Posture Alignment Sprecialist, I believe that aside from rare genetic abnormalities, we're all born with a common blue-print design. That design does not include bunions!

Basically, bones will go where muscles tell them to. When we have muscular imbalances within the body, even the bones of the foot are susceptible to moving out of place.

Signs and symproms of bunions include:

Calloused or red skin along the big toe
Bony bump at this site
Pain
Increased pain due to pressure from shoes
Growth of extra bone
Fluid-filled sac development at the base of the big toe
Soft tissue irritation
Swelling and inflammation
Stiffness in the foot/ankle
Deformity (big toe turns in toward the other toes)
(source PubMed Health)

Some say women are more prone to bunion development than men, but I disagree. Bunions can just as easily occur in mens feet (I see it all the time)! Bunions form due to misalignments of the bones of the forefoot.

Common causes of bunion devlopment are:

postural imbalances causing load joint compensations/dysfunctions
ill-fitting footwear that causes compression of the toes (narrow, pointed toe and high heel shoes)

In my opinion and experience, I believe most people can correct the damagae caused by bunions if they attend to the postural imbalances within their body.

The traditional approach to correcting a bunion problem is symptomatic in nature.

Nonsurgical Bunion Treatment Options include:

Rest
Avoid excessive walking or standing
Changing footwear -loose, wider or open toed shoes
Anti-inflammation medications
Ice
Stretching exercises
Bunion splint
Custom insoles
Cortisone injection
source (MedicineNet.com)

I find that list interesting. Have you noticed it's targeted specifically at the site of the pain? Ever wonder why treatments are less than successful long term? Have you ever considered why you have a bunion on one foot but perhaps not the other? Hmmmm...

All of treatment can certainly help, but if the pain comes back and you've done it all, your next option is Bunionectomy surgery. The procedure removes the bony growth and attempts to manually realign the big toe. This surgery is not always successful, nor does it always alleviate pain.

In my opinion, I believe that your best choice of dealing with pain associated with bunion(s) is to address the bigger question. WHY did the bunion develop in the first place?

That's the beauty of Postural Therapy.

A Posture Alignment Specialist certified by The Egoscue University® knows how to identify the root cause of your pain. We look for the underlying cause of what created the bunion, not just the synptom.

If any of your load joints is out of balance you can be guaranteed that there are musculoskeletal compensations and dysfunctions throughout your body. When you add ill-fitting footware to the mix, it's easy to see that the traditional approach of pain relief doesn't make sense.

Your muscle function has changed and bones will move out of place if it is not corrected.

How do I know this?

I've personally witnessed many times over where a client comes in with bunions (along with a myriad of posture/pain related issues).

Postural therapy can successfully alleviate the pain and deformity associated with bunion development because we treat the root cause of why the bunion has developed (muscular imbalances).

Along with a corrective exercise program designed to resotre your posture, we'll address you motor patterns affecting gait and educate you on the benefits of minimal footwear. Overtime the big toe will move back towards it's proper position, and inflammation and pain are eliminated.

This is great news if you've been suffering with bunion related foot pain, want to avoid surgery and correct it for good!

Want to read more about how postural therapy can easily treat and correct bunions and other musculoskeletal ailments without medication, manipulation or surgery? Please visit our Resource Center. You can download a fantastic article by my colleague Carol Gamboa (AppliedBiomechanicsAssociates - Chicago, IL) called The Truth About Bunions - for FREE!

In addition to Carol's article, our Resource Center houses links to amazing Postural Therapists around the world who can help you overcome your pain, improve your posture and maximize your performance!

Cancer Diagnosis?| Exercise Won't Cure Cancer, but it WILL HELP!

Deb Preachuk — Thu, 29 Mar 2012 12:58:00 GMT

Good Morning Pain Free Life and Living! Today we have a great article on the benefits of exercise while going through a cancer diagnosis from David Hass from the Mesothelioma Cancer Alliance.

While this article discusses the specifics of Mesothelioma, you can parlay the information to any cancer diagnosis.

Enjoy and please share this blog and post your comments. I am a cancer exercise specialist myself, and very happy to answer any questions/concerns you might have.

Exercise Won't Cure Cancer, but it Will Help

David Haas

Mesothelioma Cancer Alliance Guest Blogger

People are constantly wishing they could change something about their bodies; they can. Most people want to lose weight and tone their bodies, which is something they can easily do through diet, lifestyle changes and exercise. Most people know that exercise is an essential part of life; everyone needs it to maintain a healthy body both inside and out. Medical professionals recommend that everyone engage in physical fitness of some sort at least 150 minutes per week, or a little more than 21 minutes per day. This is the amount of time it takes to make a significant difference in health for a person getting moderate exercise. Fitness is important; in fact, it is so important that doctors are now informing their patients with cancer that they need to get up and exercise if they want to improve their experience with cancer, during treatment and then again in remission.

Exercise is not a cure for cancer. It will not make a person going through mesothelioma treatment magically become healthy and cancer free, but it will make treatment much easier. There are several reasons for this. The first is that getting exercise improves the immune system. When the immune system is improved and working well, a person will have fewer or less severe side effects with their cancer treatment. It is not a secret that cancer treatments are often difficult on a person’s body and come with serious side effects; nausea, vomiting, depression and fatigue are very common side effects that can be eliminated completely or at least greatly reduced through exercise.

Another way that exercise benefits those with cancer is through quality of life. A person that gets exercise is subject to the good hormones that are released into a person’s body when they exercise. These hormones eliminate stress hormones and promote happiness and well-being, which make a person’s quality of life better. A person’s quality of life will be better because they will be in a better mood, their attitude will be improved and they will have a much better outlook on life all around. Cancer patients with a better quality of life have a better experience with their cancer treatments as well as with their remission.

As if those benefits are not enough, cancer patients that get exercise while they are undergoing their treatment are going to lower their risk of going through cancer again after remission by as much as 40 percent. The healthier a person is, the less of a chance they will have of going through illnesses such as cancer. The benefits of exercise are important to everyone, especially those with cancer; and 21 minutes per day of physical fitness is not much. The type of exercise that a person needs is just about anything physical, which means that cancer patients can do their favorite activities and call it exercise. Playing a game of basketball, flag football or even going swimming during the summer all count as moderate exercise that will make major life changes for people.

10 Proven Steps to Successfully Overcome Chronic Musculoskeletal Pain

Deb Preachuk — Wed, 28 Mar 2012 13:35:00 GMT

Posture Alignment Therapy is a highly successful corrective exercise program that can resolve chronic musculoskeletal pain without medication, manipulation or surgery.

At Pain Free Posture MN, we believe that Pain is a Signal, and that your body, if given just half a chance, can heal.

However, if we do not heed the signal, ignore or symptomatically treat the pain, eventurally the body will break down.

Pete Egoscue (founder of The Egoscue Method) once stated "The body has great tolerance. But it does not have infinite tolerance".

As a Certified Posture Alignment Specialist, I have the privilege of daily helping people reconnect to their body wisdom and successfully overcome chronic musculosketal pain using the power of posture alignment therapy.

I'd like to share 10 proven steps you can take to successfully overcome chronic musculoskeletal pain to achieve a pain free life and living.

10 Proven Steps To Successfully Overcome Chronic Musculoskeletal Pain:

When you work with a Certified PAS we will partner with, and treat you, the whole you (mind, body and spirit) as more than a person with pain. We're here to listen and coach you back towards trusting your body wisdom once again. We will:

Analyze: Your posture in reference to anatomical blue-print design. We will visually show you where your posture is off balance by taking photos and perform a gait analysis.
Identify: Your unique postural imbalances and isolate which joints are dysfunctional and/or compensating.
Educate: Teach you how your current position (posture) is connected to your pain (symptom) and how your current movement patterns (dysfunctional or compensating) are tied together which resulted in pain/injury.
Change: Partner with you to identify what needs to change in your daily thoughts, habits and actions for you to become pain free.
Create: A personalized menu of corrective exercises based on your unique postural resotration needs. This will mitigate your pain, decrease compensations and restore correct joint function and motor patterns.
Learn: How to do your specific corrective exercises and implement them on your own at home on a daily basis.
Treat: Postural therapy works because we treat the body as a unit. By isolating the primary dysfunction in your body we may begin working on an area far away from you pain. Why? It addresses and corrects the root cause of your postual imbalances, which ultimately reduces your pain by eliminating compensation movements.
Re-Assess: Schedule follow-up appointments so we can evaluate your progress, change the stimulus, and have a new menu of corrective exercises. You'll continue progressing as your neuromuscular coordination improves and your body adapts and heals.
Strengthen: As your pain is mitigated, your pelvis will neutralize and rotation will be eliminated. We'll then be implement full body range of motion exercises to get straight, strengthen and restore full function to all your joints
Empower: Learn to recognize new dysfunctions and compensations when they first appear and how to intervene before pain sets in. You are now acting proactively and fully participating in preventative health care management!

Not sure what to do? No worries. That's what we're here for. Please reach out and we'll help you get started.

April is Sexual Assault Awareness Month| Silent No More Zumbathon

Deb Preachuk — Mon, 26 Mar 2012 13:15:00 GMT

Over the past year, I've actively participated in various Zumba fundraisers and this April, I'm about to do another.

It's funny, but I get a lot of flack from people wanting to know why I keep volunteering and dontating my time.

I just can't imagine NOT doing it.

There's an old saying that "it takes a pebble to create a ripple in the wave". I really believe that I can be that pebble. But I can't make a wave if I don't throw it first. I'm jumping in....

I believe we all have different Love Languages and express love to our fellow man through these gifts. My Love Language is the Gift of Service.

I can give love best by giving what I am talented at.

Fitness. Zumba. Teaching. Working.

You might think "Can teaching a Zumba class really be an expression of love?" Absolutely!

Teaching fitness is a positive way for me to give what I am talented at to make a difference in the health and wellness of others. I also believe that volunteering my time and talent as a Zumba instructor is a creative way for me to start a ripple that can become a wave.

When you hear my friend Darcy's story, you'll understand why.

I believe that every act of service counts and does make a difference. Perhaps not in of itself alone, but in a cumulative way. And this is where YOU come in. YOU CAN MAKE A DIFFERENCE!

What is your talent? What is your love language? What is keeping you from acting? Why?

Here's how you can help:

April is Sexual Assault Awareness Month. You can join me in support of The Silent No More Zumbathon on April 21st, 2012

We are raising funds for THE SEXUAL ASSAULT ACTION TEAM OF ANOKA COUNTY and to promote awareness and prevention surrounding sexual violence and improving access to services for victims.

DARCY FOX and the most awesome and committed Zumba® instructors in the Twin Cities will put on a FUN AND MEMORABLE AFTERNOON!!!

MINIMUM SUGGESTED DONATION $10
Registration: 12:30 pm
ZUMBA® Party : 1:00 pm to 2:30 pm
Silent Auction, Gifts and more: 2:30 pm -3:00 pm

Contact Person: Dawn Strommen 763-783-4990

I'd love to see you make a ripple! Together we can make a difference.