The path of least resistance

Water will always find the path of least resistance.  And, like water, those of us living with Kennedy’s Disease will often allow gravity to get the best of us.  This is especially the case when it comes to our posture.

 

As the disease progresses many of us find it easier to allow the head, for example, to lean forward or the mouth to catch a few flies.  We have to consciously close the mouth or straighten the neck.  Often, many of these posture issues happen without us really realizing it.  But, this unconscious habit can be detrimental to our overall health.  Poor posture examples include:

• As our legs weaken, it is easy to begin leaning forward or to the side when we have something like a wall, counter or walker to support us. 
• Or, when we sit at a table, it becomes natural to put our forearms on the table and allow our head and upper torso to lean forward. 
• Or, when we sit in a recliner we lay back and allow the body to ‘relax’ (head, torso and legs). 

I believe you get the idea. 

The problem with allowing gravity to dictate our posture is that it impacts the symbiosis between our muscles, internal organs and skeleton.  This can lead to other issues including neck or back pain, greater muscle fatigue, an escalation in muscle degeneration.  The picture above shows the additional weight your spine, neck and shoulder muscles have to support with poor posture.

My physical therapist asked me to spend time every day focusing on holding some basic posture positions.  I have included three examples for you to try.

• Stand at Attention:  Stand next to a countertop or some other place that you can grab ahold of if necessary.  Stand at attention … shoulders and arms back, head up, chin tucked in, stomach sucked in, legs slightly wider than the hips.  Stand there for a few minutes focused on holding the posture.  Depending upon your progression, you might notice the leg muscles quivering at first.  If need be, place your fingers on the countertop to steady yourself and remain safe.
• Shift Left and Right:  Once you feel comfortable with the “stand at attention” posture, hold the posture while shifting slowly to the left and then the right.  Shift back and forth for one minute initially.  Increase the time up to five minutes (if comfortable and safe).  This will put more weight on each hip and leg (the quads, ankles, hips … muscles and joints).  For safety purposes, you might find it necessary to place your hand (or hands) on the countertop.  Just don’t lean forward.
• Sit Upright:  Sit in a dining room chair or high-back chair.  Place your feet flat on the floor.  Straighten your back, shoulders and neck.  Push your back into the chair back.  Sit in the chair holding the posture breathing normally for five to fifteen minutes. 

Throughout the day try to catch yourself using poor posture and correct it immediately because it puts extra stress on your neck, shoulders, lower back and legs.  When standing, put weight on both legs and keep your spine straight and keep your neck in line with your shoulders.  And, when sitting, keep the neck, shoulders and back straight.  


Over time, it will become more natural and you will automatically find yourself straightening the spine or correcting your shoulder alignment because it isn't comfortable.  Just correcting your posture a few times a day can improve how you feel and reduce the effect of gravity (stress) on your body.

Straighten up and let gravity be a friend

Earlier this month I wrote an article called, “Gravity is the Enemy.” Today’s article is going in a different direction, but also deals with the subject of gravity and loss of mobility.

The CostCo Connection magazine had an article this month written by Jennifer Nelson. The title was, “A Matter of Gravity ... Too much sitting can compromise your health.” Boy did that title grab my attention.

Ms. Nelson interviewed Joan Vernikos, a former NASA scientist and the author of “Sitting Kills, Moving Heals.” Ms. Vernikos explained what happens to astronauts when they return to earth after being weightless for months.  The author then equates what astronauts go through when they come back to earth as to those of us who sit more than stand.

She comments that conventional wisdom would suggest that if you watch your weight and get aerobic exercise a few times a week, you’ll offset your sedentary downtime. Yet, recent research believes this is not true.  Ms. Nelson goes on to explain that “sitting is equivalent to what happens when you quit using gravity. When you stand up, gravity pulls on your body from head to toe. When you sit down, that distance is smaller, and if you allowed gravity to have its way, you’d be crumpled on the floor.” [Been there, done that a few times]

If we do not use gravity to keep our muscles strong, then the body does not get the stimulation it needs to remain healthy. Ms. Nelson goes on to explain that a host of health issues can evolve including high blood pressure, obesity, osteoporosis, diabetes, etc. To further complicate the problem, if we do not sit correctly (slumped shoulders, rounded back, legs tucked under or crossed, leaning forward, etc.) we can complicate the problem causing neck and back pain as well as other health issues.

What can those of us do that have problems standing or walking? Joan Vernikos recommends that we stand every 20-30 minutes even if we don’t walk around. Sara Daily, a physical therapist, recommends changing positions frequently, squeeze your shoulders together, and flex and point your ankles. The point is to continue using those muscles even if sitting and to take regular breaks from sitting. Ms. Daily also recommends that no matter what position you are in (sitting or standing), do not slouch.  You need to:

• Sit or stand straight.
• Keep your feet flat on the floor.
• Keep your head straight and your shoulders back.

Also, when at home lie down and elevate your feet above your heart for a few minutes each day to improve circulation.

When we are forced to become less mobile because of the progression of Kennedy’s Disease, we need to be even more vigilant in our attempt to remain healthy. It is easy to become a little lazy. However, doing nothing is also bad for your health.

Standing frequently, even if only for a few minutes at a time, can make a lot of difference. Straightening and lengthening the body is also helpful. Exercise, whether standing or sitting, is extremely important. “If you don’t use it, you will lose it” [in our case a little quicker than most].

The best advice I can give is to “be aware” of your body’s position and let gravity help keep your muscles stimulated.