Mark Wong

Mark Wong

Physiotherapist. Posture fanatic. Blogger. Gym junkie.
Mark Wong
More ideas from Mark
Here's how it works:  - Reach you arms out to your sides (see bugs bunny) AS FAR AS YOU CAN REACH. - Pay attention to your shoulder position now. - Maintain that position and let your arms drop back to your sides. - DONE!

Here's how it works: - Reach you arms out to your sides (see bugs bunny) AS FAR AS YOU CAN REACH. - Pay attention to your shoulder position now. - Maintain that position and let your arms drop back to your sides. - DONE!

- Lie on your stomach with your forehead resting on a rolled up towel. - Squeeze your shoulder blades BACK and DOWN throughout all movements.  - Keeping your bent elbows to the side of your body, completely rotate your arms to the side - Whilst maintaining shoulder blade contraction, transition to the 'W' position  - Transition to the over head reach position  - Slowly return to starting position  Make sure you keep your sternum flat on the ground.

- Lie on your stomach with your forehead resting on a rolled up towel. - Squeeze your shoulder blades BACK and DOWN throughout all movements. - Keeping your bent elbows to the side of your body, completely rotate your arms to the side - Whilst maintaining shoulder blade contraction, transition to the 'W' position - Transition to the over head reach position - Slowly return to starting position Make sure you keep your sternum flat on the ground.

Make your neck STRONG, HEALTHY and PAIN-FREE!  When you wake up every morning, make sure you do NECK CIRCLES.  Here's how to do it: 1. Bring your chin to your chest. 2. Look ALL the way towards your left shoulder. 3. Bend your left ear ALL the way to your left shoulder. 4. Proceed to arc your neck up and around to the right shoulder. 5. Resume to chin to chest position. 6. Alternate directions. 7. Repeat 3 times on each side.

Make your neck STRONG, HEALTHY and PAIN-FREE! When you wake up every morning, make sure you do NECK CIRCLES. Here's how to do it: 1. Bring your chin to your chest. 2. Look ALL the way towards your left shoulder. 3. Bend your left ear ALL the way to your left shoulder. 4. Proceed to arc your neck up and around to the right shoulder. 5. Resume to chin to chest position. 6. Alternate directions. 7. Repeat 3 times on each side.

Waiting at a red traffic light?  ... you might as well do some exercises for your posture!   I call these the RED LIGHT CHIN TUCKS.  They are great for placing your head in the correct position.  Here's how to do it:  Step 1: Stop at a red traffic light Step 2: Chin tuck! (also known as making a double chin) - Rest your head back on the head rest. - Gently tuck your chin in. - Hold for 5 seconds. - Aim to feel a gentle pulling sensation at the back of your neck. - Repeat 10 times.

Waiting at a red traffic light? ... you might as well do some exercises for your posture! I call these the RED LIGHT CHIN TUCKS. They are great for placing your head in the correct position. Here's how to do it: Step 1: Stop at a red traffic light Step 2: Chin tuck! (also known as making a double chin) - Rest your head back on the head rest. - Gently tuck your chin in. - Hold for 5 seconds. - Aim to feel a gentle pulling sensation at the back of your neck. - Repeat 10 times.

The Quadratus Lumborum (or QL for short) is a muscle that is often tight in those who suffer with lower back pain.  Carrying your bag on one side, leaning on one elbow when sitting, favouring one leg too much when standing, sleeping on your side... ALL of these can lead to stiff QL.  Best way to help it RELAX?... S..T..R..E..T..C..H it out!!  Hold for at least 30 seconds. Repeat 3 times on each side.

The Quadratus Lumborum (or QL for short) is a muscle that is often tight in those who suffer with lower back pain. Carrying your bag on one side, leaning on one elbow when sitting, favouring one leg too much when standing, sleeping on your side... ALL of these can lead to stiff QL. Best way to help it RELAX?... S..T..R..E..T..C..H it out!! Hold for at least 30 seconds. Repeat 3 times on each side.

Do you sit all day for work? Most (... if not all) of our postural problems is because of the long hours that we sit every single day. It is essential that you are sitting properly!

Do you sit all day for work? Most (... if not all) of our postural problems is because of the long hours that we sit every single day. It is essential that you are sitting properly!

Do you have bad posture!?

Do you have bad posture!?

Sit on your SIT BONES!!  Your pelvis. This is where all good posture starts. This is your base… your core platform… your foundation.  If your pelvic position is out, your whole posture will be out. You need to get this right. I often tell my patients to think of a tall stack of bricks. If the bottom brick (your pelvis) is not aligned properly, then the rest of the stack will be unstable.

Sit on your SIT BONES!! Your pelvis. This is where all good posture starts. This is your base… your core platform… your foundation. If your pelvic position is out, your whole posture will be out. You need to get this right. I often tell my patients to think of a tall stack of bricks. If the bottom brick (your pelvis) is not aligned properly, then the rest of the stack will be unstable.

Essentially, as the name states, it is a desk which allows you to use whilst standing.  The good thing about it, the height of the desk can be easily adjusted. This mean it can be used for both for sitting or standing.   This is great! It provides the user with options of changing positions.

Essentially, as the name states, it is a desk which allows you to use whilst standing. The good thing about it, the height of the desk can be easily adjusted. This mean it can be used for both for sitting or standing. This is great! It provides the user with options of changing positions.

Your sleeping posture is more important than you may think…  ID-100164229  Image courtesy of Witthaya Phonsawat at FreeDigitalPhotos.net  Not only does your posture matter when you’re upright, it is equally as important when you’re lying flat.  Tell me something… Have you ever woken up with a sore neck, shoulder or back?  Yes?… I am willing to bet that it could be due to your sleeping posture!

Your sleeping posture is more important than you may think… ID-100164229 Image courtesy of Witthaya Phonsawat at FreeDigitalPhotos.net Not only does your posture matter when you’re upright, it is equally as important when you’re lying flat. Tell me something… Have you ever woken up with a sore neck, shoulder or back? Yes?… I am willing to bet that it could be due to your sleeping posture!