Balance Your Muscles To Help Back Pain, Neck Pain and Poor Posture

The human brain has a "dominant" side. If you are right handed, it is because the left side of your brain is dominant, and vice versa if you are left handed. Because we prefer to use our dominant hand for many repetitive tasks (such as operating a computer mouse, using a tool etc.) and because many sports are terribly one sided (such as tennis and golf) it is common that we perform more physical activity with one side of our body than with the other side. This uneven use of muscles and joints leads to uneven development and misalignment of joints, especially the joints of the spinal vertebrae (bones). Chiropractors refer to misalignment of the vertebrae of the spine as "subluxations" or "segmental dysfunctions". Because many of these are caused by repetitive one sided movements of the body you can often reduce them by making a deliberate effort to use the body in a symmetrical and evenly balanced way.

The following exercise is designed to coordinate your Eye, Hand, and Leg movements into a smooth and symmetrical pattern. This often helps to reduce back and neck pain that is the result of chronic muscle imbalances. This exercise can be done either laying or your back or standing. The laying exercise is best for the home. The standing version is helpful on the athletic field

Try this test! Before performing the following exercises hold a yardstick between your hands with your fingers pointing down it. Bend forward (don't attempt this test if you have severe back problems without consulting your chiropractor) holding the yardstick between your hands as if to touch your toes. Let your hands slide down the ruler. Note how many inches from the floor you can reach. After performing the following exercise, repeat this test. Usually people have improved muscle balance after this exercise and note that they can reach closer to the floor. Repeating this exercise regularly can help keep you flexible and pain free!

Laying Cross Pattern Exercises

1- Lay on your back.

2 - Raise the LEFT hand and the RIGHT foot together in equal timing while breathing IN. Your eyes should follow your hand up. AVOID TURNING THE HEAD to follow your hand. Your eyes should turn while the head and neck remain straight and still.

3 - Lower the LEFT hand and RIGHT foot together in equal timing while breathing OUT. Your eyes should follow your hand back down. AVOID TURNING THE HEAD to follow your hand. Your eyes should turn while the head and neck remain straight and still.

4 - Raise the RIGHT hand and the LEFT foot together in equal timing while breathing IN. Your eyes should follow your hand up. AVOID TURNING THE HEAD to follow your hand. Your eyes should turn while the head and neck remain straight and still.

5 - Lower the RIGHT hand and LEFT foot together in equal timing while breathing OUT. Your eyes should follow your hand back down. AVOID TURNING THE HEAD to follow your hand. Your eyes should turn while the head and neck remain straight and still.

6 - Repeat the above so that you have made twenty (20) repetitions of these movements alternating side to side as described above.

Standing Cross Stride Exercises

1 - Standing, swing your RIGHT HAND out in front of you to hip height and raise the LEFT knee to touch it while breathing IN. Keep your eyes focused on the point where the hand and knee come together. Lower the leg while breathing OUT and return the arm to your side.

2 - Repeat, swinging your LEFT HAND out in front of you to hip height and raise the RIGHT knee to touch it while breathing IN. Keep your eyes focused on the point where the hand and knee come together. Lower the leg while breathing OUT and return the arm to your side.

3 - Repeat the above so that you have made twenty (20) repetitions of these movements alternating side to side as described above.

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