Full Transcript Introduction 0:02 Have you ever seen a 0:02 Have you ever seen a photo of yourself and thought, " 0:03 photo of yourself and thought, " When did I start 0:04 When did I start 0:04 When did I start slouching?" Or 0:06 slouching?" Or 0:06 slouching?" Or maybe you've noticed 0:07 maybe you've noticed 0:07 maybe you've noticed your back and shoulders are 0:08 your back and shoulders are 0:08 your back and shoulders are rounding and 0:09 rounding and 0:09 rounding and wondered, 0:10 wondered, 0:10 wondered, "Is there anything I can do about it 0:12 "Is there anything I can do about it 0:12 "Is there anything I can do about it ?" Most 0:13 ?" Most 0:13 ?" Most people think that 0:14 people think that 0:14 people think that posture is simply 0:15 posture is simply 0:15 posture is simply about 0:16 about 0:16 about standing straighter or 0:17 standing straighter or 0:17 standing straighter or looking better. But 0:17 looking better. But 0:17 looking better. But in reality, posture 0:18 in reality, posture 0:18 in reality, posture affects much 0:19 affects much 0:19 affects much more than 0:20 more than 0:20 more than just your 0:21 just your 0:21 just your appearance. It has a 0:22 appearance. It has a 0:22 appearance. It has a big impact on your 0:23 big impact on your 0:23 big impact on your bones and overall 0:24 bones and overall 0:24 bones and overall health. The good 0:26 health. The good 0:26 health. The good news is that it's 0:27 news is that it's 0:27 news is that it's never too late 0:28 never too late 0:28 never too late to improve your 0:29 to improve your 0:29 to improve your posture, and that's exactly what 0:30 posture, and that's exactly what 0:30 posture, and that's exactly what we'll talk about in this 0:31 we'll talk about in this 0:31 we'll talk about in this episode. Today I am 0:33 episode. Today I am 0:34 episode. Today I am joined by 0:35 joined by 0:35 joined by two wonderful guests. 0:36 two wonderful guests. 0:36 two wonderful guests. First up is Dr. 0:38 First up is Dr. 0:38 First up is Dr. Claudia Tamas, a 0:38 Claudia Tamas, a 0:39 Claudia Tamas, a physical therapist, 0:39 physical therapist, 0:39 physical therapist, nurse, 0:41 nurse, 0:41 nurse, strength and 0:42 strength and 0:42 strength and conditioning specialist 0:42 conditioning specialist 0:42 conditioning specialist , the first 0:44 , the first 0:46 Onro Method specialist in the United States, my own 0:46 Onro Method specialist in the United States, my own Onro instructor, and a 0:48 Onro instructor, and a 0:48 Onro instructor, and a certified 0:49 certified 0:51 bone health practitioner. She 0:52 bone health practitioner. She has helped 0:52 has helped 0:52 has helped countless 0:53 countless 0:53 countless people 0:54 people 0:54 people improve their posture, 0:55 improve their posture, 0:55 improve their posture, move with more 0:56 move with more 0:56 move with more confidence, and 0:57 confidence, and 0:57 confidence, and strengthen their bones. 0:58 strengthen their bones. 0:58 strengthen their bones. Also with us is Ruth 0:59 Also with us is Ruth 0:59 Also with us is Ruth McCarty. Ruth 1:00 McCarty. Ruth 1:00 McCarty. Ruth worked for 20 years 1:02 worked for 20 years 1:02 worked for 20 years at AT&T and was also a 1:03 at AT&T and was also a 1:03 at AT&T and was also a member of the local 1:04 member of the local 1:04 member of the local school board. 1:05 school board. 1:05 school board. Today, she 1:06 Today, she 1:06 Today, she will share her 1:07 will share her 1:07 will share her inspiring story of 1:08 inspiring story of 1:08 inspiring story of 1:10 posture transformation. You will see 1:10 posture transformation. You will see what can be achieved 1:11 what can be achieved 1:11 what can be achieved with the right 1:12 with the right 1:12 with the right guidance and 1:13 guidance and 1:13 guidance and consistent 1:14 consistent 1:14 consistent training. So, in 1:16 training. So, in 1:16 training. So, in this episode, you'll 1:17 this episode, you'll 1:17 this episode, you'll learn why 1:18 learn why 1:18 learn why posture is so important, 1:19 posture is so important, 1:19 posture is so important, how it affects 1:20 how it affects 1:20 how it affects your bones, 1:21 your bones, 1:21 your bones, balance and 1:22 balance and 1:22 balance and health, and 1:23 health, and 1:23 health, and hear 1:24 hear 1:24 hear 1:26 Ruth's inspiring transformation story. 1:26 Ruth's inspiring transformation story. Stay with us until 1:28 Stay with us until 1:28 Stay with us until the end because Dr. 1:29 the end because Dr. 1:29 the end because Dr. Claudia 1:29 Claudia 1:29 Claudia will demonstrate four 1:31 will demonstrate four 1:31 will demonstrate four simple and effective 1:32 simple and effective 1:32 simple and effective posture exercises 1:33 posture exercises 1:33 posture exercises that you can start 1:34 that you can start 1:34 that you can start doing today— 1:35 doing today— it will be very 1:36 it will be very 1:36 it will be very informative. 1:37 informative. 1:37 informative. Stay with us. 1:38 Stay with us. 1:43 Congratulations, Dr. 1:43 Congratulations, Dr. Claudius, congratulations, Ruth. I am 1:46 Claudius, congratulations, Ruth. I am 1:46 Claudius, congratulations, Ruth. I am very, very happy. We've 1:48 very, very happy. We've 1:50 been discussing 1:50 been discussing the making of this 1:51 the making of this 1:51 the making of this episode for so long, and it's 1:52 episode for so long, and it's 1:52 episode for so long, and it's finally here. So, 1:54 finally here. So, 1:54 finally here. So, welcome. 1:55 welcome. 1:55 welcome. Thank you. 1:56 Thank you. 1:56 Thank you. Thank you, Margie. 1:57 Thank you, Margie. 1:57 Thank you, Margie. It's nice to be here. 1:58 It's nice to be here. 1:58 It's nice to be here. Good. So, how 2:00 Good. So, how 2:00 Good. So, how will this work: we 2:01 will this work: we 2:01 will this work: we will start with a short 2:03 will start with a short 2:03 will start with a short presentation by Dr. 2:04 presentation by Dr. 2:04 presentation by Dr. Claudia, because sometimes it is 2:05 Claudia, because sometimes it is 2:05 Claudia, because sometimes it is useful to see everything 2:06 useful to see everything 2:06 useful to see everything visually and get a 2:07 visually and get a 2:08 visually and get a basic understanding 2:09 basic understanding 2:09 basic understanding of why we are all so 2:10 of why we are all so 2:10 of why we are all so passionate about this topic 2:11 passionate about this topic 2:11 passionate about this topic and why it is so important. 2:12 and why it is so important. 2:15 So let's start with 2:15 So let's start with Dr. 2:16 Dr. 2:16 Dr. Claudia's presentation. Ruth 2:18 Claudia's presentation. Ruth 2:18 Claudia's presentation. Ruth will then share her 2:19 will then share her 2:19 will then share her story, and I believe 2:20 story, and I believe 2:20 story, and I believe she is an example 2:22 she is an example 2:22 she is an example for many. Ruth, you 2:24 for many. Ruth, you 2:24 for many. Ruth, you inspire me, you have 2:25 inspire me, you have 2:25 inspire me, you have 2:27 worked hard and the 2:27 worked hard and the results are simply 2:28 results are simply 2:28 results are simply incredible, I do 2:29 incredible, I do 2:29 incredible, I do n't think people even 2:30 n't think people even 2:30 n't think people even realise it is 2:31 realise it is 2:31 realise it is possible. I'm so excited, 2:36 possible. I'm so excited, 2:36 possible. I'm so excited, then Dr. 2:37 then Dr. 2:37 then Dr. Claudia and I will chat for a bit 2:38 Claudia and I will chat for a bit 2:38 Claudia and I will chat for a bit , and 2:39 , and 2:39 , and after that she 2:40 after that she 2:40 after that she will show us all 2:41 will show us all 2:41 will show us all four exercises that 2:42 four exercises that 2:42 four exercises that can significantly 2:43 can significantly 2:43 can significantly improve your 2:44 improve your 2:44 improve your posture and are easy 2:45 posture and are easy 2:45 posture and are easy to do. 2:49 to do. 2:49 to do. Many 2:50 Many 2:50 Many interesting things await us. So, I'll 2:52 interesting things await us. So, I'll 2:52 interesting things await us. So, I'll give it to you, 2:53 give it to you, 2:53 give it to you, Dr. Claudia, you 2:54 Dr. Claudia, you 2:54 Dr. Claudia, you can show 2:55 can show 2:55 can show your slides. I am very 2:57 your slides. I am very 2:57 your slides. I am very happy to share this 2:58 happy to share this 2:58 happy to share this information today
Dr. Claudiau2019s posture presentation and key concepts 3:00 information today . You know, Margie, I 3:01 . You know, Margie, I 3:01 . You know, Margie, I always look at 3:02 always look at 3:02 always look at posture holistically. 3:04 posture holistically. 3:04 posture holistically. It's not just about 3:05 It's not just about 3:05 It's not just about observing, it's not 3:06 observing, it's not 3:06 observing, it's not just about 3:07 just about 3:07 just about standing tall or 3:08 standing tall or 3:08 standing tall or looking confident. 3:09 looking confident. 3:09 looking confident. It is a living, dynamic 3:11 It is a living, dynamic 3:11 It is a living, dynamic indicator of 3:12 indicator of 3:12 indicator of how well our 3:13 how well our 3:13 how well our body is functioning 3:14 body is functioning 3:14 body is functioning from the inside. It's even 3:16 from the inside. It's even 3:16 from the inside. It's even a story 3:17 a story 3:17 a story our skeleton 3:18 our skeleton 3:18 our skeleton tells about our 3:19 tells about our 3:19 tells about our nervous system, 3:20 nervous system, 3:20 nervous system, circulation, digestion, 3:22 circulation, digestion, 3:22 circulation, digestion, and even 3:23 and even 3:23 and even pelvic health. And ultimately, I 3:25 pelvic health. And ultimately, I 3:25 pelvic health. And ultimately, I view it as an 3:26 view it as an 3:26 view it as an indicator of the overall 3:27 indicator of the overall 3:27 indicator of the overall resilience of the body. 3:29 resilience of the body. 3:29 resilience of the body. Therefore, when our 3:30 Therefore, when our 3:30 Therefore, when our posture changes, 3:31 posture changes, 3:31 posture changes, it is never just an 3:32 it is never just an 3:32 it is never just an aesthetic shift 3:34 aesthetic shift . This is a kind of 3:35 . This is a kind of 3:35 . This is a kind of structural 3:36 structural 3:36 structural message. Our 3:37 message. Our 3:37 message. Our body says that 3:38 body says that 3:38 body says that something is adapting, 3:39 something is adapting, 3:39 something is adapting, something is compensating, 3:40 something is compensating, 3:40 something is compensating, maybe there is a problem with something 3:41 maybe there is a problem with something 3:41 maybe there is a problem with something . So when we, 3:43 . So when we, 3:43 . So when we, as clinicians, 3:44 as clinicians, 3:44 as clinicians, learn to read these 3:45 learn to read these 3:45 learn to read these messages, we 3:46 messages, we 3:46 messages, we gain insight 3:47 gain insight 3:47 gain insight and access to one of the 3:48 and access to one of the 3:48 and access to one of the most powerful 3:50 most powerful 3:50 most powerful early 3:50 early 3:50 early warning systems for 3:51 warning systems for 3:51 warning systems for whole- 3:52 whole- 3:52 whole- body health. So today I 3:56 body health. So today I 3:56 body health. So today I hope to move 3:57 hope to move 3:57 hope to move beyond the old 3:58 beyond the old 3:58 beyond the old notion of "just 3:59 notion of "just 3:59 notion of "just sit up straight," and we'll 4:00 sit up straight," and we'll 4:00 sit up straight," and we'll explore posture as a 4:01 explore posture as a 4:01 explore posture as a diagnostic lens, a 4:02 diagnostic lens, a 4:03 diagnostic lens, a window into how 4:04 window into how 4:04 window into how our architecture 4:05 our architecture 4:05 our architecture supports every 4:06 supports every 4:06 supports every system that keeps 4:07 system that keeps 4:07 system that keeps us alive, 4:08 us alive, 4:08 us alive, energized, and 4:08 energized, and 4:08 energized, and healthy. Here's what I 4:12 healthy. Here's what I 4:12 healthy. Here's what I have planned for 4:13 have planned for 4:13 have planned for today. I hope 4:15 today. I hope 4:15 today. I hope I can convincingly 4:16 I can convincingly 4:16 I can convincingly convey the importance of 4:17 convey the importance of 4:17 convey the importance of optimal 4:18 optimal 4:18 optimal skeletal 4:19 skeletal 4:19 skeletal alignment and what 4:20 alignment and what 4:20 alignment and what it means. What does it 4:21 it means. What does it 4:21 it means. What does it look like? 4:23 look like? 4:23 look like? Posture analysis and 4:23 Posture analysis and 4:23 Posture analysis and the most common 4:24 the most common 4:24 the most common posture deviations. 4:25 posture deviations. 4:26 posture deviations. Today I will 4:26 Today I will 4:26 Today I will focus on 4:27 focus on 4:27 focus on one very 4:28 one very 4:28 one very specific 4:29 specific 4:29 specific postural deviation 4:30 postural deviation 4:30 postural deviation that is of greatest concern to 4:31 that is of greatest concern to 4:31 that is of greatest concern to my patient group and 4:33 my patient group and 4:33 my patient group and is the most common. 4:34 is the most common. 4:34 is the most common. Then about its impact 4:35 Then about its impact 4:35 Then about its impact on overall 4:36 on overall 4:36 on overall health and 4:37 health and 4:38 long-term health 4:38 long-term health . 4:40 . 4:40 . Ruth will join us next. 4:41 Ruth will join us next. 4:41 Ruth will join us next. She is my amazing 4:43 She is my amazing 4:43 She is my amazing patient. It's a 4:44 patient. It's a 4:44 patient. It's a great honor for me to have her 4:45 great honor for me to have her 4:45 great honor for me to have her on our program. Ruth 4:47 on our program. Ruth 4:47 on our program. Ruth is part of our 4:48 is part of our 4:48 is part of our Oniro program and she 4:49 Oniro program and she 4:49 Oniro program and she will share her 4:50 will share her 4:50 will share her story. It's very 4:52 story. It's very 4:52 story. It's very impressive and inspiring, 4:53 impressive and inspiring, 4:53 impressive and inspiring, and then we'll share 4:55 and then we'll share 4:55 and then we'll share some 4:56 some 4:56 some posture exercises to give 4:57 posture exercises to give 4:57 posture exercises to give you an idea of 4:59 you an idea of 4:59 you an idea of where to start this 4:59 where to start this 5:00 where to start this process. So what is 5:02 process. So what is 5:02 process. So what is optimal posture? 5:03 optimal posture? 5:05 Optimal posture, 5:05 Optimal posture, when we discuss 5:06 when we discuss 5:06 when we discuss this concept, we 5:08 this concept, we 5:08 this concept, we mean a harmonious 5:09 mean a harmonious 5:09 mean a harmonious connection between muscles, 5:10 connection between muscles, 5:10 connection between muscles, bones, and the nervous 5:12 bones, and the nervous 5:12 bones, and the nervous system. This is the position 5:15 system. This is the position 5:15 system. This is the position in which we have 5:15 in which we have 5:15 in which we have the least tension, 5:17 the least tension, 5:17 the least tension, that is, the minimum 5:18 that is, the minimum 5:18 that is, the minimum load on the 5:19 load on the 5:19 load on the musculoskeletal 5:20 musculoskeletal 5:20 musculoskeletal system. This is the most 5:22 system. This is the most 5:22 system. This is the most efficient and 5:23 efficient and 5:23 efficient and rational 5:23 rational 5:24 rational position, which also 5:25 position, which also 5:25 position, which also allows every 5:26 allows every 5:26 allows every organ in our body 5:27 organ in our body 5:27 organ in our body to function 5:28 to function 5:28 to function at its best. So, there are 5:29 at its best. So, there are 5:29 at its best. So, there are two ways we 5:31 two ways we 5:31 two ways we assess posture. 5:32 assess posture. 5:32 assess posture. One is static. This is 5:34 One is static. This is 5:34 One is static. This is shown in 5:34 shown in 5:34 shown in the picture right here on the 5:36 the picture right here on the 5:36 the picture right here on the slide. And there is also a 5:37 slide. And there is also a 5:37 slide. And there is also a dynamic assessment. And 5:39 dynamic assessment. And 5:39 dynamic assessment. And this is one of my 5:40 this is one of my 5:40 this is one of my favorite ways to 5:42 favorite ways to 5:42 favorite ways to assess 5:43 assess 5:43 assess patients' posture in dynamics. 5:44 patients' posture in dynamics. 5:44 patients' posture in dynamics. This means I can 5:45 This means I can 5:45 This means I can watch my 5:46 watch my 5:46 watch my patient walk from their 5:48 patient walk from their 5:48 patient walk from their car to the clinic. I 5:49 car to the clinic. I 5:49 car to the clinic. I can observe 5:50 can observe 5:50 can observe their movements in 5:51 their movements in 5:51 their movements in functional 5:52 functional 5:52 functional positions such as 5:53 positions such as 5:53 positions such as squats, pull-ups, 5:54 squats, pull-ups, 5:54 squats, pull-ups, lowering to the floor, 5:56 lowering to the floor, 5:56 lowering to the floor, lifting an object, and 5:57 lifting an object, and 5:57 lifting an object, and also during 5:58 also during 5:58 also during weight-bearing exercises. Both of these 6:00 weight-bearing exercises. Both of these 6:00 weight-bearing exercises. Both of these assessment methods are 6:01 assessment methods are 6:01 assessment methods are critical 6:02 critical 6:02 critical to functionality 6:03 to functionality . On this 6:05 . On this 6:05 . On this particular slide, 6:06 particular slide, 6:06 particular slide, we depict 6:07 we depict 6:07 we depict posture assessment in statics. 6:08 posture assessment in statics. 6:11 So we look at the 6:11 So we look at the body at rest, and 6:12 body at rest, and 6:12 body at rest, and I use a 6:13 I use a 6:13 I use a program called 6:15 program called 6:15 program called Posture Pro, but it doesn't have to 6:16 Posture Pro, but it doesn't have to 6:16 Posture Pro, but it doesn't have to be 6:17 be 6:17 be anything complicated. We 6:19 anything complicated. We 6:19 anything complicated. We can certainly 6:20 can certainly 6:20 can certainly conduct a visual 6:21 conduct a visual 6:21 conduct a visual inspection during a 6:22 inspection during a 6:22 inspection during a posture assessment. This particular 6:24 posture assessment. This particular 6:24 posture assessment. This particular program connects 6:25 program connects 6:25 program connects some important 6:26 some important 6:26 some important landmarks for 6:27 landmarks for 6:27 landmarks for determining posture. 6:28 determining posture. 6:31 The center of the ear, the center of 6:31 The center of the ear, the center of the shoulder, the center of the hip, the 6:33 the shoulder, the center of the hip, the 6:33 the shoulder, the center of the hip, the center of the knee, and then the 6:34 center of the knee, and then the 6:34 center of the knee, and then the 6:37 ankle, and compares them 6:37 ankle, and compares them to the vertical 6:38 to the vertical 6:38 to the vertical line of the temple. This 6:40 line of the temple. This 6:40 line of the temple. This will be the line 6:40 will be the line 6:41 will be the line of gravity. So the 6:42 of gravity. So the 6:42 of gravity. So the further we deviate 6:44 further we deviate 6:44 further we deviate from this 6:44 from this 6:44 from this vertical line, 6:45 vertical line, 6:45 vertical line, the greater the 6:46 the greater the 6:46 the greater the postural disturbance. In 6:48 postural disturbance. In 6:48 postural disturbance. In this case, we 6:49 this case, we 6:49 this case, we have an example of 6:50 have an example of 6:50 have an example of optimal posture. 6:52 optimal posture. 6:52 optimal posture. We only see here, I don't 6:54 We only see here, I don't 6:54 We only see here, I don't know if it's clearly 6:55 know if it's clearly 6:55 know if it's clearly visible, four degrees of 6:56 visible, four degrees of 6:56 visible, four degrees of deviation in the position of the 6:57 deviation in the position of the 6:57 deviation in the position of the head. That is, the head 7:00 head. That is, the head 7:00 head. That is, the head has shifted four 7:01 has shifted four 7:01 has shifted four degrees forward from the 7:02 degrees forward from the 7:02 degrees forward from the vertical line, and 7:03 vertical line, and 7:04 vertical line, and this is acceptable. 7:06 this is acceptable. 7:06 this is acceptable. We consider anything less than 5 degrees to be 7:07 We consider anything less than 5 degrees to be 7:07 We consider anything less than 5 degrees to be optimal 7:09 optimal . This is an example of 7:10 . This is an example of 7:10 . This is an example of optimal posture. 7:12 optimal posture. 7:12 optimal posture. This is a side view. In 7:14 This is a side view. In 7:14 This is a side view. In addition, we also 7:15 addition, we also 7:15 addition, we also assess the posture from 7:16 assess the posture from 7:16 assess the posture from the front. 7:18 the front. 7:18 the front. Anterior assessment reveals 7:19 Anterior assessment reveals 7:19 Anterior assessment reveals side-to- 7:20 side-to- 7:20 side-to- side deviation. For example, you 7:21 side deviation. For example, you 7:21 side deviation. For example, you will see if one 7:23 will see if one 7:23 will see if one hip is higher than the other, 7:24 hip is higher than the other, 7:24 hip is higher than the other, if one shoulder is higher than the 7:25 if one shoulder is higher than the 7:25 if one shoulder is higher than the other, or if there is a tilt of the 7:27 other, or if there is a tilt of the 7:27 other, or if there is a tilt of the head. For the work 7:31 head. For the work 7:31 head. For the work we do in the 7:32 we do in the 7:32 we do in the clinic with the 7:33 clinic with the 7:33 clinic with the elderly, the most 7:34 elderly, the most 7:34 elderly, the most important and significant 7:35 important and significant 7:35 important and significant postural disorder is 7:36 postural disorder is 7:36 postural disorder is hyperkyphotic 7:37 hyperkyphotic 7:37 hyperkyphotic posture. So, what does this 7:41 posture. So, what does this 7:41 posture. So, what does this mean? This is a very 7:43 mean? This is a very 7:43 mean? This is a very common deviation 7:44 common deviation 7:44 common deviation in which the head 7:45 in which the head 7:45 in which the head shifts forward. This 7:47 shifts forward. This 7:47 shifts forward. This is called " 7:48 is called " 7:50 head-forward posture." And as you 7:50 head-forward posture." And as you can see here in the figure 7:52 can see here in the figure , where the 7:52 , where the 7:52 , where the red line is shown, we 7:54 red line is shown, we 7:54 red line is shown, we see 7:55 see 7:55 see high loads as a result. 7:56 high loads as a result. 7:57 high loads as a result. That's what the 7:58 That's what the 7:58 That's what the red line represents. High 7:59 red line represents. High 7:59 red line represents. High loads on the 8:00 loads on the 8:00 loads on the cervical spine 8:01 cervical spine 8:01 cervical spine and thoracic spine, 8:02 and thoracic spine, 8:02 and thoracic spine, i.e. our middle 8:04 i.e. our middle 8:04 i.e. our middle back. I'm 8:06 back. I'm 8:06 back. I'm going to talk a little 8:07 going to talk a little 8:07 going to talk a little more 8:07 more 8:07 more about 8:08 about 8:08 about normal posture. 8:09 normal posture. 8:12 Here on the left we have a 8:12 Here on the left we have a green line, which 8:13 green line, which 8:13 green line, which means proper 8:14 means proper 8:14 means proper posture alignment 8:16 posture alignment . We see a 8:23 . We see a 8:23 . We see a spine in a 8:23 spine in a 8:23 spine in a neutral 8:24 neutral 8:24 neutral position with a lordosis 8:25 position with a lordosis 8:25 position with a lordosis in the lumbar 8:26 in the lumbar 8:26 in the lumbar region, a kyphosis or 8:27 region, a kyphosis or 8:27 region, a kyphosis or curvature in the thoracic 8:28 curvature in the thoracic 8:28 curvature in the thoracic region, and then 8:29 region, and then 8:29 region, and then another lordosis in the 8:30 another lordosis in the 8:30 another lordosis in the cervical region—this is what 8:32 cervical region—this is what 8:32 cervical region—this is what we consider 8:33 we consider 8:33 we consider neutral. So, 8:38 neutral. So, 8:38 neutral. So, kyphosis exists in the 8:39 kyphosis exists in the 8:39 kyphosis exists in the thoracic 8:40 thoracic 8:40 thoracic spine. However, when 8:43 spine. However, when 8:43 spine. However, when it is exacerbated 8:44 it is exacerbated 8:44 it is exacerbated by the 8:45 by the 8:45 by the head being tilted forward, we 8:46 head being tilted forward, we 8:46 head being tilted forward, we call it 8:47 call it 8:47 call it hyperkyphosis. This 8:51 hyperkyphosis. This 8:51 hyperkyphosis. This situation creates a 8:52 situation creates a 8:52 situation creates a significant load 8:54 significant load 8:54 significant load on this area, the thoracic 8:55 on this area, the thoracic 8:55 on this area, the thoracic and cervical vertebrae, which 8:56 and cervical vertebrae, which 8:56 and cervical vertebrae, which leads to 8:57 leads to 8:57 leads to many consequences. 8:58 many consequences. 9:01 Some of them have 9:01 Some of them have consequences in the form of 9:03 consequences in the form of 9:03 consequences in the form of vertebral fractures 9:04 vertebral fractures 9:04 vertebral fractures or compression 9:05 or compression 9:05 or compression fractures, which I 9:06 fractures, which I 9:06 fractures, which I will talk about later in 9:07 will talk about later in 9:07 will talk about later in my presentation. 9:12 my presentation. 9:12 my presentation. Another important thing to 9:13 Another important thing to 9:13 Another important thing to note here 9:15 note here 9:15 note here with this deviation 9:16 with this deviation 9:16 with this deviation is that the rib 9:17 is that the rib 9:17 is that the rib cage, which is connected 9:18 cage, which is connected 9:18 cage, which is connected to the thoracic 9:19 to the thoracic 9:20 to the thoracic spine, has now 9:20 spine, has now 9:20 spine, has now shifted forward, and 9:22 shifted forward, and 9:22 shifted forward, and this will affect 9:22 this will affect 9:22 this will affect the position of the organs 9:24 the position of the organs 9:24 the position of the organs that are supposed to be 9:24 that are supposed to be 9:25 that are supposed to be protected by the skeleton; and 9:26 protected by the skeleton; and 9:26 protected by the skeleton; and now, unfortunately, the very 9:27 now, unfortunately, the very 9:27 now, unfortunately, the very structure 9:28 structure 9:28 structure designed to 9:29 designed to 9:29 designed to protect them is becoming 9:30 protect them is becoming 9:30 protect them is becoming their prison. 9:31 their prison. 9:35 So here we see the 9:35 So here we see the lungs, right? 9:36 lungs, right? 9:36 lungs, right? The lungs are mobile 9:38 The lungs are mobile 9:38 The lungs are mobile organs. We need 9:39 organs. We need 9:39 organs. We need space for our 9:40 space for our 9:40 space for our lungs to expand 9:41 lungs to expand 9:41 lungs to expand in order to breathe in air. 9:42 in order to breathe in air. 9:42 in order to breathe in air. The heart is also here. It is 9:44 The heart is also here. It is 9:44 The heart is also here. It is also a mobile organ. 9:46 also a mobile organ. 9:48 And as you can see in 9:48 And as you can see in this image, these 9:49 this image, these 9:50 this image, these organs, they're all very 9:51 organs, they're all very 9:51 organs, they're all very tightly packed here. 9:52 tightly packed here. 9:55 So there is almost no room for any displacement 9:56 any displacement 9:56 any displacement . However, when we 9:59 . However, when we 9:59 . However, when we have postural 10:01 have postural 10:01 have postural changes, we see 10:02 changes, we see 10:02 changes, we see transformations that 10:03 transformations that 10:03 transformations that affect each 10:04 affect each 10:04 affect each individual organ and its 10:05 individual organ and its 10:05 individual organ and its function, and this is even more 10:06 function, and this is even more 10:06 function, and this is even more critical. So, what do 10:09 critical. So, what do 10:09 critical. So, what do we see? This is an 10:10 we see? This is an 10:10 we see? This is an image that I 10:11 image that I 10:11 image that I show often, and we 10:12 show often, and we 10:12 show often, and we use it 10:13 use it 10:14 use it in our clinic to 10:15 in our clinic to 10:15 in our clinic to demonstrate 10:16 demonstrate 10:16 demonstrate how significant 10:17 how significant 10:17 how significant these postural 10:18 these postural 10:18 these postural changes are. In the first 10:20 changes are. In the first 10:20 changes are. In the first picture here we see the 10:21 picture here we see the 10:21 picture here we see the optimal posture with 10:23 optimal posture with 10:23 optimal posture with the head 10:23 the head 10:23 the head positioned directly 10:24 positioned directly 10:24 positioned directly above the shoulders. 10:25 above the shoulders. 10:26 above the shoulders. Lumbar lordosis 10:27 Lumbar lordosis 10:27 Lumbar lordosis is preserved. The pelvis is 10:28 is preserved. The pelvis is 10:28 is preserved. The pelvis is level and in the 10:29 level and in the 10:29 level and in the correct 10:29 correct 10:29 correct position. And then in the 10:30 position. And then in the 10:31 position. And then in the second image 10:32 second image 10:32 second image we notice how there 10:33 we notice how there 10:33 we notice how there are 10:34 are 10:34 are subtle changes due to the 10:35 subtle changes due to the 10:38 forward head movement. Immediately, 10:38 forward head movement. Immediately, shifting the head 10:39 shifting the head 10:39 shifting the head forward creates a 10:40 forward creates a 10:40 forward creates a load on the 10:41 load on the 10:41 load on the thoracic 10:42 thoracic 10:42 thoracic spine. So we see 10:44 spine. So we see 10:44 spine. So we see this 10:45 this 10:45 this roundness emerging. The 10:47 roundness emerging. The 10:47 roundness emerging. The chest here gradually 10:48 chest here gradually 10:48 chest here gradually descends onto 10:49 descends onto 10:49 descends onto the lungs, pushing the 10:50 the lungs, pushing the 10:50 the lungs, pushing the abdominal organs 10:51 abdominal organs 10:51 abdominal organs forward. So 10:55 forward. So 10:55 forward. So we see the appearance of this 10:57 we see the appearance of this 10:57 we see the appearance of this protruding belly, and 10:58 protruding belly, and 10:58 protruding belly, and that's the first sign 10:59 that's the first sign 10:59 that's the first sign that the rib cage 11:00 that the rib cage 11:00 that the rib cage has dropped and these 11:01 has dropped and these 11:01 has dropped and these organs have no room 11:03 organs have no room , so they're forced to 11:04 , so they're forced to 11:04 , so they're forced to protrude outward. 11:05 protrude outward. 11:11 So that's another sign, 11:11 So that's another sign, and now we move on 11:12 and now we move on 11:12 and now we move on to the third picture, 11:13 to the third picture, 11:13 to the third picture, where we see significant 11:14 where we see significant 11:14 where we see significant changes in 11:15 changes in 11:15 changes in head position and significant 11:16 head position and significant 11:16 head position and significant changes in thoracic 11:17 changes in thoracic 11:17 changes in thoracic curvature. This is a 11:21 curvature. This is a 11:21 curvature. This is a hyperkyphotic condition 11:22 hyperkyphotic condition 11:23 hyperkyphotic condition with possible pre- 11:23 with possible pre- 11:23 with possible pre- existing fractures. 11:25 existing fractures. 11:25 existing fractures. Look where the 11:26 Look where the 11:26 Look where the lungs are 11:27 lungs are 11:27 lungs are here. Truth? So, 11:28 here. Truth? So, 11:28 here. Truth? So, they are completely 11:29 they are completely 11:29 they are completely pushed back. 11:30 pushed back. 11:30 pushed back. Truth? So the vital 11:32 Truth? So the vital 11:32 Truth? So the vital capacity of the lungs here 11:34 capacity of the lungs here 11:34 capacity of the lungs here is reduced, probably 11:35 is reduced, probably 11:35 is reduced, probably by almost 50% in this 11:36 by almost 50% in this 11:36 by almost 50% in this person. And I keep 11:39 person. And I keep 11:39 person. And I keep repeating this because 11:40 repeating this because 11:40 repeating this because it's an extremely 11:41 it's an extremely 11:41 it's an extremely important message to 11:42 important message to 11:42 important message to understand. In a person 11:43 understand. In a person 11:43 understand. In a person with reduced vital 11:44 with reduced vital 11:44 with reduced vital capacity, we 11:45 capacity, we 11:45 capacity, we observe 11:46 observe 11:46 observe high levels of 11:47 high levels of 11:47 high levels of mortality and 11:47 mortality and 11:47 mortality and morbidity. This has 11:48 morbidity. This has 11:48 morbidity. This has already been studied. We 11:50 already been studied. We 11:50 already been studied. We know this is 11:51 know this is 11:51 know this is reality, but we 11:52 reality, but we 11:52 reality, but we don't give this 11:53 don't give this 11:53 don't give this attitude the importance it deserves. 11:55 attitude the importance it deserves. 11:56 attitude the importance it deserves. Here we see how the 11:57 Here we see how the 11:57 Here we see how the abdominal organs 11:58 abdominal organs 11:58 abdominal organs shift 11:59 shift 11:59 shift even further forward, and 12:00 even further forward, and 12:00 even further forward, and the load 12:01 the load 12:01 the load is directed downward 12:02 is directed downward . Although not 12:03 . Although not 12:03 . Although not shown here, 12:04 shown here, 12:04 shown here, stress 12:04 stress 12:04 stress is transferred to the 12:05 is transferred to the 12:05 is transferred to the pelvic floor and 12:06 pelvic floor and 12:07 pelvic floor and pelvic organs, which is 12:07 pelvic organs, which is 12:07 pelvic organs, which is associated with 12:08 associated with 12:08 associated with pelvic 12:09 pelvic 12:09 pelvic floor dysfunction, urinary incontinence 12:11 floor dysfunction, urinary incontinence , and 12:12 , and 12:12 , and bladder and 12:13 bladder and 12:13 bladder and bowel prolapse. So, 12:14 bowel prolapse. So, 12:14 bowel prolapse. So, again, 12:15 again, 12:15 again, look at how tightly 12:17 look at how tightly 12:17 look at how tightly packed these organs are, 12:18 packed these organs are, 12:18 packed these organs are, and we can't 12:19 and we can't 12:19 and we can't afford to 12:20 afford to 12:20 afford to shift, change, 12:21 shift, change, 12:21 shift, change, or narrow that 12:22 or narrow that 12:22 or narrow that space any further, because 12:23 space any further, because 12:23 space any further, because they're going to have to 12:24 they're going to have to 12:24 they're going to have to adapt as they 12:25 adapt as they 12:25 adapt as they move forward. I would 12:27 move forward. I would 12:27 move forward. I would say that the most 12:27 say that the most 12:27 say that the most striking changes 12:28 striking changes 12:28 striking changes occur 12:29 occur 12:29 occur here, since these 12:30 here, since these 12:30 here, since these organs cannot 12:31 organs cannot 12:31 organs cannot go beyond the 12:32 go beyond the 12:32 go beyond the chest. Therefore, we 12:33 chest. Therefore, we 12:33 chest. Therefore, we only see a significant 12:34 only see a significant 12:34 only see a significant decrease in their 12:35 decrease in their 12:35 decrease in their function. So to 12:36 function. So to 12:36 function. So to solve this problem 12:37 solve this problem 12:37 solve this problem that affects the 12:38 that affects the 12:38 that affects the whole body, we 12:39 whole body, we 12:39 whole body, we break it down into 12:40 break it down into 12:40 break it down into parts. In the clinic, we 12:42 parts. In the clinic, we 12:42 parts. In the clinic, we divide it into 12:43 divide it into 12:43 divide it into upper and lower 12:44 upper and lower 12:44 upper and lower parts. Sounds 12:46 parts. Sounds 12:46 parts. Sounds dramatic: 12:47 dramatic: 12:47 dramatic: upper and 12:48 upper and 12:48 upper and lower "shell" syndrome. 12:49 lower "shell" syndrome. 12:52 This only shows 12:52 This only shows us the presence of 12:53 us the presence of 12:53 us the presence of compensatory changes 12:54 compensatory changes 12:54 compensatory changes in the muscles that 12:55 in the muscles that 12:55 in the muscles that support 12:55 support 12:55 support the architecture of the spine. 12:57 the architecture of the spine. 12:58 the architecture of the spine. One important 12:58 One important 12:58 One important feature of muscles 12:59 feature of muscles 12:59 feature of muscles is that 13:00 is that 13:00 is that they 13:01 they 13:01 they work best at a certain 13:02 work best at a certain 13:02 work best at a certain length. Our muscles are 13:04 length. Our muscles are 13:04 length. Our muscles are weakest when they are 13:05 weakest when they are 13:05 weakest when they are stretched or when 13:07 stretched or when 13:07 stretched or when they are contracted. In 13:09 they are contracted. In 13:09 they are contracted. In this case, you 13:10 this case, you 13:10 this case, you will notice that the muscles 13:11 will notice that the muscles 13:11 will notice that the muscles of the front of 13:12 of the front of 13:12 of the front of the neck, namely the cervical 13:13 the neck, namely the cervical 13:13 the neck, namely the cervical flexors, are 13:14 flexors, are 13:14 flexors, are in a stretched 13:15 in a stretched 13:15 in a stretched position. They are 13:17 position. They are 13:17 position. They are stretched, and the muscles of the 13:18 stretched, and the muscles of the 13:18 stretched, and the muscles of the back of the neck 13:19 back of the neck 13:19 back of the neck are in a 13:20 are in a 13:20 are in a contracted 13:21 contracted 13:21 contracted position. In addition, 13:24 position. In addition, 13:24 position. In addition, pushing the head 13:25 pushing the head 13:25 pushing the head forward places 13:26 forward places 13:26 forward places a lot of strain 13:27 a lot of strain 13:27 a lot of strain on the thoracic 13:28 on the thoracic 13:28 on the thoracic spine and neck. So, 13:32 spine and neck. So, 13:32 spine and neck. So, we have a situation 13:33 we have a situation 13:33 we have a situation where there is a high 13:34 where there is a high 13:34 where there is a high mechanical 13:35 mechanical 13:35 mechanical load on the 13:36 load on the 13:36 load on the spine, but we 13:37 spine, but we 13:37 spine, but we don't have enough 13:38 don't have enough 13:38 don't have enough functional 13:39 functional 13:39 functional muscles to 13:39 muscles to 13:39 muscles to support it and 13:40 support it and 13:40 support it and respond to this 13:42 respond to this 13:42 respond to this demand. This is a very 13:45 demand. This is a very 13:45 demand. This is a very problematic situation 13:47 problematic situation 13:47 problematic situation that, over time, 13:47 that, over time, 13:47 that, over time, leads to 13:48 leads to 13:48 leads to tissue destruction and the 13:49 tissue destruction and the 13:49 tissue destruction and the compensatory 13:51 compensatory 13:51 compensatory changes that we saw in the 13:52 changes that we saw in the 13:52 changes that we saw in the diagram earlier. Therefore, a 13:55 diagram earlier. Therefore, a 13:55 diagram earlier. Therefore, a qualified 13:56 qualified 13:56 qualified clinician will assess this 13:57 clinician will assess this 13:58 clinician will assess this posture and 13:59 posture and 13:59 posture and properly work each 14:00 properly work each 14:00 properly work each muscle group to 14:01 muscle group to 14:01 muscle group to restore 14:02 restore 14:02 restore muscle fiber length and 14:03 muscle fiber length and 14:03 muscle fiber length and stabilize the upper 14:04 stabilize the upper 14:04 stabilize the upper body. That's how 14:07 body. That's how 14:07 body. That's how we break it down, and the same thing 14:08 we break it down, and the same thing 14:08 we break it down, and the same thing we do 14:09 we do 14:09 we do for the lower 14:10 for the lower 14:10 for the lower body. We have 14:12 body. We have 14:12 body. We have tight and weak 14:13 tight and weak 14:13 tight and weak muscles for the same 14:14 muscles for the same 14:14 muscles for the same reason. Some of them are 14:15 reason. Some of them are 14:15 reason. Some of them are stretched, and some are 14:17 stretched, and some are shortened. So the exercises 14:18 shortened. So the exercises we 14:19 we 14:19 we use are 14:20 use are 14:20 use are aimed at 14:21 aimed at 14:21 aimed at addressing these 14:22 addressing these 14:22 addressing these specific deficits 14:23 specific deficits 14:23 specific deficits in muscle function. I 14:24 in muscle function. I 14:24 in muscle function. I love 14:25 love 14:25 love using this 14:26 using this 14:26 using this image when 14:27 image when 14:27 image when working with patients. It's 14:28 working with patients. It's 14:29 working with patients. It's very helpful to think of 14:30 very helpful to think of 14:30 very helpful to think of the spine as a mechanism made of 14:32 the spine as a mechanism made of 14:32 the spine as a mechanism made of gears, and 14:33 gears, and 14:33 gears, and here we see the pelvis 14:34 here we see the pelvis 14:34 here we see the pelvis tilted back, the 14:35 tilted back, the 14:35 tilted back, the sternum lowered, right? 14:37 sternum lowered, right? 14:39 So, the chin is up 14:39 So, the chin is up and 14:41 and 14:41 and forward, and we're 14:41 forward, and we're 14:41 forward, and we're going to do the 14:43 going to do the 14:43 going to do the opposite. 14:45 opposite. 14:46 opposite. I usually advise patients 14:47 I usually advise patients 14:47 I usually advise patients to start with the neck, 14:48 to start with the neck, 14:48 to start with the neck, pulling the chin 14:49 pulling the chin 14:49 pulling the chin back and up, and then the 14:50 back and up, and then the 14:50 back and up, and then the spine seems to 14:51 spine seems to 14:51 spine seems to straighten out, as if you were 14:52 straighten out, as if you were 14:52 straighten out, as if you were straightening a mechanism 14:54 straightening a mechanism 14:54 straightening a mechanism with gears 14:54 with gears 14:55 with gears . This is an 14:57 . This is an 14:57 . This is an image that was 14:58 image that was 14:58 image that was shared with me at the 14:59 shared with me at the 14:59 shared with me at the bone clinic 15:00 bone clinic 15:00 bone clinic when I was starting 15:01 when I was starting 15:01 when I was starting the neuro program, and it's 15:02 the neuro program, and it's 15:02 the neuro program, and it's one of the results 15:03 one of the results 15:03 one of the results that struck me 15:04 that struck me 15:04 that struck me the most. So, we 15:06 the most. So, we 15:06 the most. So, we see that in this 15:07 see that in this 15:07 see that in this picture there is a person with a 15:08 picture there is a person with a 15:09 picture there is a person with a pronounced thoracic 15:10 pronounced thoracic 15:10 pronounced thoracic kyphosis of 47 degrees. 15:11 kyphosis of 47 degrees. 15:12 kyphosis of 47 degrees. They measure it 15:13 They measure it 15:13 They measure it a little differently than I do with an 15:14 a little differently than I do with an 15:14 a little differently than I do with an 15:17 inclinometer. And this is a 15:17 inclinometer. And this is a person who 15:18 person who 15:18 person who does 15:19 does 15:19 does weightlifting, as we 15:20 weightlifting, as we 15:20 weightlifting, as we do to 15:21 do to 15:21 do to stimulate muscles 15:22 stimulate muscles 15:22 stimulate muscles called the 15:23 called the 15:23 called the back extensors. These are 15:27 back extensors. These are 15:27 back extensors. These are just some of the muscles 15:28 just some of the muscles 15:28 just some of the muscles included in this 15:29 included in this 15:29 included in this group, and you can 15:30 group, and you can 15:30 group, and you can see how 15:32 see how 15:32 see how obvious it is. This shows 15:34 obvious it is. This shows 15:34 obvious it is. This shows how much these muscles 15:35 how much these muscles 15:35 how much these muscles support 15:36 support 15:36 support the architecture of the spine. 15:37 the architecture of the spine. 15:37 the architecture of the spine. These are the muscles that 15:39 These are the muscles that 15:39 These are the muscles that hold the spine in an 15:40 hold the spine in an 15:40 hold the spine in an upright 15:41 upright 15:41 upright position. And here we 15:42 position. And here we 15:42 position. And here we see the difference in 15:43 see the difference in 15:46 this person's kyphotic posture over the course of 15:46 this person's kyphotic posture over the course of months. And this is only 15:48 months. And this is only 15:48 months. And this is only due to 15:49 due to 15:49 due to weight lifting and stimulation of the 15:50 weight lifting and stimulation of the 15:54 back extensor mechanism. And that makes 15:54 back extensor mechanism. And that makes me emphasize 15:55 me emphasize 15:55 me emphasize this even more 15:56 this even more 15:56 this even more because we use 15:57 because we use 15:57 because we use heavy weights at O'N. It is 15:58 heavy weights at O'N. It is 16:03 critical that the 16:03 critical that the process be 16:05 process be 16:05 process be supervised by a specialist 16:06 supervised by a specialist 16:06 supervised by a specialist who truly understands 16:07 who truly understands 16:07 who truly understands how to stimulate this 16:08 how to stimulate this 16:10 spinal extension moment without creating a 16:11 spinal extension moment without creating a flexion force that 16:12 flexion force that 16:12 flexion force that is breaking. Hmm, that's 16:16 is breaking. Hmm, that's 16:16 is breaking. Hmm, that's very effective. We do not 16:20 very effective. We do not 16:20 very effective. We do not avoid 16:21 avoid 16:21 avoid weight lifting when we have 16:22 weight lifting when we have 16:22 weight lifting when we have patients with 16:23 patients with 16:23 patients with hyperkyphosis and 16:24 hyperkyphosis and 16:24 hyperkyphosis and osteoporosis, but we 16:25 osteoporosis, but we 16:25 osteoporosis, but we need clinical 16:26 need clinical 16:26 need clinical supervision of these movements 16:28 supervision of these movements 16:28 supervision of these movements and constant 16:28 and constant 16:28 and constant monitoring of spinal extension 16:29 monitoring of spinal extension 16:29 monitoring of spinal extension movement 16:30 movement 16:30 movement . Here are some 16:34 . Here are some 16:34 . Here are some statistics. If you're 16:35 statistics. If you're 16:35 statistics. If you're not already convinced 16:37 not already convinced 16:37 not already convinced that posture is important, 16:38 that posture is important, 16:38 that posture is important, about 80% of adults 16:39 about 80% of adults , I would say even 16:41 , I would say even 16:41 , I would say even more, experience 16:42 more, experience 16:42 more, experience long-term 16:43 long-term musculoskeletal pain. And you 16:45 musculoskeletal pain. And you 16:45 musculoskeletal pain. And you can understand 16:46 can understand 16:46 can understand why the spine, muscles, 16:47 why the spine, muscles, 16:47 why the spine, muscles, and ligaments are under 16:48 and ligaments are under 16:48 and ligaments are under such a heavy 16:49 such a heavy 16:49 such a heavy load. Hmm, 16:50 load. Hmm, 16:50 load. Hmm, I like this 16:52 I like this 16:52 I like this image. The head 16:53 image. The head 16:53 image. The head weighs about the same as a 16:54 weighs about the same as a 16:56 bowling ball. 16:59 So, if you could imagine , if you held a 17:00 , if you held a 17:00 , if you held a bowling ball in your hand 17:01 bowling ball in your hand 17:01 bowling ball in your hand all day while you were 17:02 all day while you were 17:02 all day while you were awake, right? How do we 17:04 awake, right? How do we 17:04 awake, right? How do we hold our heads, where would 17:05 hold our heads, where would 17:05 hold our heads, where would you hold them? You wouldn't 17:07 you hold them? You wouldn't 17:07 you hold them? You wouldn't hold her in front of you 17:08 hold her in front of you 17:08 hold her in front of you with your 17:10 with your 17:10 with your arms outstretched, would you? You would 17:12 arms outstretched, would you? You would 17:12 arms outstretched, would you? You would hold it close to your 17:13 hold it close to your 17:13 hold it close to your body because the further 17:15 body because the further 17:15 body because the further we move an 17:15 we move an 17:15 we move an object, the heavier 17:17 object, the heavier 17:17 object, the heavier it becomes due to a phenomenon 17:18 it becomes due to a phenomenon 17:18 it becomes due to a phenomenon called the 17:19 called the 17:19 called the lever arm. This is what 17:22 lever arm. This is what 17:22 lever arm. This is what happens when the 17:23 happens when the 17:23 happens when the head shifts 17:24 head shifts 17:24 head shifts forward. We are seeing an 17:27 forward. We are seeing an 17:27 forward. We are seeing an increase in forces 17:28 increase in forces 17:28 increase in forces acting on this 17:29 acting on this 17:29 acting on this spinal axis, affecting the 17:30 spinal axis, affecting the 17:31 spinal axis, affecting the muscular and skeletal 17:32 muscular and skeletal 17:32 muscular and skeletal structure, 17:32 structure, 17:32 structure, leading to 17:33 leading to 17:33 leading to tissue breakdown and 17:34 tissue breakdown and 17:35 tissue breakdown and long-term pain. 30% 17:38 long-term pain. 30% loss of lung 17:39 loss of lung 17:39 loss of lung capacity—that's 17:41 capacity—that's 17:41 capacity—that's serious again, isn't 17:42 serious again, isn't 17:42 serious again, isn't it? Lung capacity 17:44 it? Lung capacity 17:44 it? Lung capacity correlates with high 17:45 correlates with high 17:45 correlates with high mortality and 17:46 mortality and 17:46 mortality and morbidity. When 17:48 morbidity. When 17:48 morbidity. When I was studying the statistics of 17:49 I was studying the statistics of 17:49 I was studying the statistics of hip fractures, I 17:51 hip fractures, I 17:51 hip fractures, I noticed that the 17:52 noticed that the 17:52 noticed that the recovery rates were very low, 17:53 recovery rates were very low, 17:53 recovery rates were very low, and I had to ask myself 17:54 and I had to ask myself 17:54 and I had to ask myself why, because a 17:55 why, because a 17:56 why, because a fracture alone is 17:56 fracture alone is 17:56 fracture alone is not enough for 17:57 not enough for 17:57 not enough for a person to die within the 17:58 a person to die within the 17:58 a person to die within the first year. But 18:01 first year. But 18:01 first year. But when we look at 18:02 when we look at 18:02 when we look at all the 18:03 all the 18:03 all the organ fragility that has occurred 18:04 organ fragility that has occurred 18:04 organ fragility that has occurred due to these postural 18:06 due to these postural 18:06 due to these postural changes, it explains 18:07 changes, it explains 18:07 changes, it explains why these patients 18:08 why these patients 18:08 why these patients cannot recover. So 18:10 cannot recover. So 18:11 cannot recover. So we've actually put together 18:12 we've actually put together 18:12 we've actually put together some pretty 18:13 some pretty 18:13 some pretty new research here. I 18:15 new research here. I 18:15 new research here. I was glad to find them, 18:16 was glad to find them, 18:16 was glad to find them, because they 18:17 because they 18:17 because they emphasize that 18:18 emphasize that 18:18 emphasize that hyperkyphotic 18:19 hyperkyphotic 18:19 hyperkyphotic posture, regardless 18:20 posture, regardless 18:20 posture, regardless of bone density, is 18:21 of bone density, is 18:21 of bone density, is associated with 18:22 associated with 18:22 associated with fractures, 18:22 fractures, 18:23 fractures, falls, and 18:23 falls, and 18:23 falls, and premature 18:24 premature 18:24 premature mortality. Here are 18:25 mortality. Here are 18:25 mortality. Here are some studies. 18:26 some studies. 18:27 some studies. All of them were 18:27 All of them were 18:27 All of them were conducted within the 18:28 conducted within the 18:28 conducted within the last five years. 18:29 last five years. 18:29 last five years. So, fairly new. 18:31 So, fairly new. 18:31 So, fairly new. Severe kyphotic 18:32 Severe kyphotic 18:32 Severe kyphotic posture is associated with a 18:33 posture is associated with a 18:33 posture is associated with a 18:35 99% increase in mortality in 18:35 99% increase in mortality in adults living 18:36 adults living 18:36 adults living in communities. 18:37 in communities. 18:37 in communities. The observation 18:38 The observation 18:38 The observation lasted for six years, 18:39 lasted for six years, 18:39 lasted for six years, regardless of age, 18:40 regardless of age, 18:40 regardless of age, BMI, and 18:41 BMI, and 18:41 BMI, and comorbidities. Here, in 18:42 comorbidities. Here, in 18:42 comorbidities. Here, in the second study, 18:43 the second study, 18:43 the second study, they studied about 18:45 they studied about 18:45 they studied about 3,000 men. They 18:46 3,000 men. They 18:46 3,000 men. They looked at increasing 18:47 looked at increasing 18:47 looked at increasing severity of kyphosis and 18:48 severity of kyphosis and 18:48 severity of kyphosis and noted that it was 18:49 noted that it was 18:50 noted that it was associated with 18:50 associated with 18:50 associated with increased 18:51 increased 18:51 increased overall mortality 18:52 overall mortality . And now you understand 18:55 . And now you understand why I emphasize so much 18:56 why I emphasize so much 18:56 why I emphasize so much on the impact on organs 18:57 on the impact on organs 18:57 on the impact on organs and systems. Isn't that right? 18:59 and systems. Isn't that right? 18:59 and systems. Isn't that right? Therefore, the overall 19:00 Therefore, the overall 19:00 Therefore, the overall mortality rate was 19:01 mortality rate was 19:01 mortality rate was increased. 19:01 increased. 19:01 increased. Hyperkyphosis is significantly 19:03 Hyperkyphosis is significantly 19:03 Hyperkyphosis is significantly associated with 19:04 associated with 19:04 associated with falls in 19:05 falls in 19:05 falls in adults over 19:07 adults over 19:07 adults over 65 years of age. And we see 19:09 65 years of age. And we see 19:09 65 years of age. And we see why the center of mass 19:10 why the center of mass 19:10 why the center of mass shifts forward, we 19:11 shifts forward, we 19:11 shifts forward, we see a 19:12 see a 19:12 see a forward shift, the 19:13 forward shift, the 19:13 forward shift, the recovery of 19:14 recovery of 19:14 recovery of balance 19:15 balance 19:15 balance is impaired, and the 19:16 is impaired, and the 19:16 is impaired, and the so 19:17 so 19:17 so -called righting 19:18 -called righting 19:18 -called righting response, that is, our 19:19 response, that is, our 19:19 response, that is, our ability 19:20 ability 19:20 ability to recover during a 19:21 to recover during a 19:21 to recover during a fall, is also reduced. 19:21 fall, is also reduced. 19:22 fall, is also reduced. Functioning and 19:23 Functioning and 19:23 Functioning and quality of life. We 19:24 quality of life. We 19:24 quality of life. We see that 19:25 see that 19:25 see that hyperkyphotic 19:26 hyperkyphotic 19:26 hyperkyphotic adults have a 19:26 adults have a 19:26 adults have a slower gait and a 19:27 slower gait and a 19:27 slower gait and a shorter stride. This is 19:28 shorter stride. This is 19:28 shorter stride. This is always associated with 19:29 always associated with 19:29 always associated with functional 19:30 functional 19:30 functional decline and worse 19:32 decline and worse 19:32 decline and worse outcomes. And the risk of 19:33 outcomes. And the risk of 19:33 outcomes. And the risk of vertebral fracture 19:35 vertebral fracture 19:35 vertebral fracture increases by 50% in 19:36 increases by 50% in 19:37 increases by 50% in women with kyphosis over 19:38 women with kyphosis over 19:39 women with kyphosis over 52-53 degrees. So, there is 19:41 52-53 degrees. So, there is 19:41 52-53 degrees. So, there is a lot of very 19:42 a lot of very 19:42 a lot of very compelling 19:42 compelling 19:42 compelling research that 19:43 research that 19:43 research that supports 19:44 supports 19:44 supports the importance of the impact of 19:45 the importance of the impact of 19:45 the importance of the impact of these postural 19:46 these postural 19:46 these postural changes and the importance of 19:47 changes and the importance of 19:47 changes and the importance of early action. We'll 19:50 early action. We'll 19:50 early action. We'll look at some of 19:51 look at some of 19:51 look at some of these musculoskeletal 19:52 these musculoskeletal 19:52 these musculoskeletal effects that we've 19:53 effects that we've 19:53 effects that we've already talked about. I 19:57 already talked about. I 19:57 already talked about. I just want to show 19:59 just want to show 19:59 just want to show how flexion, or 20:00 how flexion, or 20:00 how flexion, or bending of the spine, 20:01 bending of the spine, 20:01 bending of the spine, creates forces that 20:02 creates forces that 20:02 creates forces that contribute to 20:03 contribute to 20:03 contribute to compression 20:03 compression 20:04 compression fractures. So, the 20:07 fractures. So, the 20:07 fractures. So, the only way 20:08 only way 20:08 only way these 20:09 these 20:09 these compression 20:10 compression 20:10 compression fractures can occur is through 20:11 fractures can occur is through 20:11 fractures can occur is through bending or 20:12 bending or 20:12 bending or flexion forces. And that's why 20:17 flexion forces. And that's why 20:17 flexion forces. And that's why when we 20:17 when we 20:17 when we work with weights, we're 20:19 work with weights, we're 20:19 work with weights, we're constantly stimulating the 20:20 constantly stimulating the 20:20 constantly stimulating the muscles in the back of the 20:21 muscles in the back of the 20:21 muscles in the back of the spine, this 20:22 spine, this 20:22 spine, this extensor mechanism, because 20:24 extensor mechanism, because 20:24 extensor mechanism, because it takes pressure off the 20:25 it takes pressure off the 20:25 it takes pressure off the front of the 20:26 front of the 20:26 front of the vertebral body and 20:27 vertebral body and 20:27 vertebral body and straightens the spine. 20:28 straightens the spine. 20:31 For example, it was 20:31 For example, it was quite interesting 20:32 quite interesting 20:32 quite interesting to see that about 20:33 to see that about 20:33 to see that about 60 degrees of flexion 20:35 60 degrees of flexion 20:35 60 degrees of flexion results in 20:36 results in 20:36 results in a load on these 20:37 a load on these 20:37 a load on these vertebrae that is six 20:38 vertebrae that is six 20:38 vertebrae that is six times the 20:39 times the 20:39 times the body weight. So we have 20:42 body weight. So we have 20:42 body weight. So we have consequences for every 20:43 consequences for every 20:43 consequences for every system in the body, and 20:44 system in the body, and 20:44 system in the body, and it's a picture that 20:45 it's a picture that 20:45 it's a picture that absolutely reflects 20:46 absolutely reflects 20:46 absolutely reflects systemic fragility. And 20:50 systemic fragility. And 20:50 systemic fragility. And that's responsible for 20:51 that's responsible for 20:52 that's responsible for such very poor 20:52 such very poor 20:53 such very poor outcomes in 20:53 outcomes in 20:53 outcomes in fractures, especially 20:55 fractures, especially 20:55 fractures, especially hip fractures, in those 20:55 hip fractures, in those 20:55 hip fractures, in those situations where we 20:57 situations where we 20:57 situations where we have gastrointestinal 20:58 have gastrointestinal 20:58 have gastrointestinal compression, right? 20:59 compression, right? 21:02 Due to the displacement of these 21:02 Due to the displacement of these abdominal organs 21:03 abdominal organs 21:03 abdominal organs , these 21:03 , these 21:03 , these postural changes 21:05 postural changes 21:05 postural changes are associated with heartburn and 21:06 are associated with heartburn and 21:06 are associated with heartburn and constipation, decreased 21:07 constipation, decreased 21:07 constipation, decreased appetite; they are not the 21:08 appetite; they are not the 21:08 appetite; they are not the only cause, but 21:09 only cause, but 21:09 only cause, but they are major 21:10 they are major 21:10 they are major factors. I have previously 21:12 factors. I have previously 21:12 factors. I have previously emphasized the 21:12 emphasized the 21:13 emphasized the importance of vital 21:14 importance of vital 21:14 importance of vital lung capacity and 21:15 lung capacity and 21:15 lung capacity and respiratory function. We 21:16 respiratory function. We 21:16 respiratory function. We see a decline in 21:17 see a decline in 21:17 see a decline in all of these 21:18 all of these 21:18 all of these indicators. 21:19 indicators. 21:19 indicators. Gastrointestinal, 21:20 Gastrointestinal, 21:20 Gastrointestinal, urogenital 21:21 urogenital 21:21 urogenital compression, and 21:22 compression, and 21:23 pelvic floor stress 21:23 pelvic floor stress change with 21:24 change with 21:24 change with increasing 21:25 increasing 21:25 increasing forward torso tilt. This is 21:26 forward torso tilt. This is 21:26 forward torso tilt. This is associated with frequent 21:27 associated with frequent 21:27 associated with frequent urges to 21:28 urges to 21:28 urges to urinate, 21:29 urinate, 21:29 urinate, stress 21:29 stress 21:29 stress urinary incontinence, and 21:30 urinary incontinence, and 21:30 urinary incontinence, and pelvic 21:31 pelvic 21:31 pelvic organ prolapse. The function of 21:32 organ prolapse. The function of 21:32 organ prolapse. The function of the diaphragm decreases 21:33 the diaphragm decreases , and we see changes in the 21:34 , and we see changes in the 21:35 , and we see changes in the spinal cord. Isn't that right 21:36 spinal cord. Isn't that right 21:36 spinal cord. Isn't that right ? We have a spinal 21:37 ? We have a spinal 21:37 ? We have a spinal cord, a central 21:38 cord, a central 21:38 cord, a central nervous system, 21:39 nervous system, 21:39 nervous system, part of this musculoskeletal 21:41 part of this musculoskeletal system. So 21:42 system. So 21:42 system. So we see 21:43 we see 21:43 we see spinal cord tension 21:44 spinal cord tension 21:44 spinal cord tension associated with chronic 21:45 associated with chronic 21:45 associated with chronic pain, tension in the 21:46 pain, tension in the 21:46 pain, tension in the brain, right? 21:47 brain, right? 21:47 brain, right? Associated with a lack of 21:48 Associated with a lack of 21:49 Associated with a lack of energy and even " 21:50 energy and even " head fog." 21:51 head fog." 21:53 Let's just go over these 21:53 Let's just go over these cardiovascular 21:54 cardiovascular 21:54 cardiovascular consequences again. So in a 21:55 consequences again. So in a 21:55 consequences again. So in a normal rib 21:56 normal rib 21:56 normal rib cage, we have this 21:57 cage, we have this 21:57 cage, we have this beautifully preserved 21:58 beautifully preserved 21:58 beautifully preserved space here. In a 21:59 space here. In a 21:59 space here. In a compressed 22:00 compressed 22:01 compressed chest, when we have 22:02 chest, when we have 22:02 chest, when we have hyperkyphosis and the 22:03 hyperkyphosis and the 22:03 hyperkyphosis and the chest is collapsed 22:04 chest is collapsed 22:04 chest is collapsed forward, we see 22:05 forward, we see 22:05 forward, we see pressure on the heart and 22:06 pressure on the heart and 22:06 pressure on the heart and lungs, we even 22:07 lungs, we even 22:07 lungs, we even see impaired 22:08 see impaired 22:08 see impaired venous return 22:10 venous return , because we have 22:11 , because we have 22:11 , because we have increased 22:12 increased 22:12 increased compressive forces here in the 22:13 compressive forces here in the 22:13 compressive forces here in the chest cavity, and 22:14 chest cavity, and 22:14 chest cavity, and something that everyone is 22:15 something that everyone is 22:15 something that everyone is talking about these days 22:16 talking about these days 22:16 talking about these days is VO2 max. So, with a 22:20 is VO2 max. So, with a 22:20 is VO2 max. So, with a decrease in VO2 max, our 22:21 decrease in VO2 max, our 22:21 decrease in VO2 max, our body's ability 22:22 body's ability 22:22 body's ability to use, 22:23 to use, 22:23 to use, consume, and 22:24 consume, and 22:24 consume, and assimilate oxygen 22:25 assimilate oxygen 22:25 assimilate oxygen decreases and becomes 22:27 decreases and becomes 22:27 decreases and becomes impaired, and therefore 22:28 impaired, and therefore 22:28 impaired, and therefore our ability to 22:29 our ability to 22:29 our ability to exercise 22:30 exercise , our functional 22:32 , our functional 22:32 , our functional capacity, 22:32 capacity, 22:32 capacity, decreases. Therefore, the 22:35 decreases. Therefore, the 22:35 decreases. Therefore, the general conclusion 22:37 general conclusion 22:37 general conclusion is that 22:38 is that 22:38 is that hyperkyphosis 22:38 hyperkyphosis 22:38 hyperkyphosis detected during 22:39 detected during 22:39 detected during physical examination 22:41 physical examination 22:41 physical examination should not be 22:41 should not be 22:41 should not be ignored but should be 22:43 ignored but should be 22:43 ignored but should be considered as a 22:43 considered as a 22:44 considered as a clinically significant 22:45 clinically significant 22:45 clinically significant indicator. I advocate 22:47 indicator. I advocate 22:47 indicator. I advocate treating it the same way 22:49 treating it the same way 22:49 treating it the same way we 22:49 we 22:49 we treat high 22:50 treat high 22:50 treat high blood pressure 22:52 blood pressure 22:52 blood pressure or irregular 22:52 or irregular 22:53 or irregular heartbeat; similarly, 22:54 heartbeat; similarly, 22:54 heartbeat; similarly, we must treat a 22:55 we must treat a 22:55 we must treat a severely curved 22:56 severely curved 22:56 severely curved spine, which requires an 22:57 spine, which requires an 22:57 spine, which requires an active clinical 22:59 active clinical 22:59 active clinical response. This isn't 23:01 response. This isn't 23:01 response. This isn't just a 23:02 just a 23:02 just a "you're just 23:03 "you're just 23:03 "you're just getting old" excuse. So now
Ruthu2019s posture transformation journey 23:06 getting old" excuse. So now 23:06 getting old" excuse. So now I would like, I have the 23:07 I would like, I have the 23:07 I would like, I have the honor of presenting 23:08 honor of presenting 23:08 honor of presenting this wonderful case of 23:09 this wonderful case of 23:09 this wonderful case of transformation with Ruth, 23:10 transformation with Ruth, 23:10 transformation with Ruth, who is with us 23:12 who is with us 23:12 who is with us on the podcast today. I'll show 23:15 on the podcast today. I'll show 23:15 on the podcast today. I'll show you some of the scans 23:16 you some of the scans 23:16 you some of the scans we did, and we'll 23:17 we did, and we'll 23:17 we did, and we'll talk about some of the 23:18 talk about some of the 23:18 talk about some of the interventions she 23:20 interventions she 23:20 interventions she used. 23:21 used. 23:21 used. So, Ruth came to 23:23 So, Ruth came to 23:23 So, Ruth came to us in November 2025 23:25 us in November 2025 23:25 us in November 2025 . Wow, it's been almost a 23:27 . Wow, it's been almost a 23:27 . Wow, it's been almost a year and this is her 23:28 year and this is her 23:28 year and this is her initial scan. We 23:29 initial scan. We 23:29 initial scan. We use the 23:31 use the 23:31 use the same technology 23:32 same technology 23:32 same technology I described earlier 23:33 I described earlier 23:33 I described earlier called Posture Pro. So on 23:35 called Posture Pro. So on 23:35 called Posture Pro. So on the left we have a 23:36 the left we have a 23:38 side and 23:38 side and front view of her posture, and on the right 23:40 front view of her posture, and on the right 23:40 front view of her posture, and on the right we have what we 23:40 we have what we 23:40 we have what we call a stress 23:41 call a stress screening. Eh, where 23:47 screening. Eh, where 23:47 screening. Eh, where the 23:48 the 23:48 the software records 23:49 software records 23:49 software records the degrees of deviation 23:50 the degrees of deviation 23:50 the degrees of deviation and the amount of pressure that 23:51 and the amount of pressure that 23:51 and the amount of pressure that occurs in that 23:52 occurs in that 23:52 occurs in that segment, in the thoracic 23:54 segment, in the thoracic 23:54 segment, in the thoracic region, a 23:55 region, a 23:55 region, a very high 23:56 very high 23:56 very high initial force is recorded. When 24:01 initial force is recorded. When 24:01 initial force is recorded. When we look at 24:02 we look at 24:02 we look at the position from the side, we 24:03 the position from the side, we 24:03 the position from the side, we see a 24:04 see a 24:04 see a 35° forward deviation of the head, 24:05 35° forward deviation of the head, 24:06 35° forward deviation of the head, that is, a deviation from the 24:07 that is, a deviation from the 24:07 that is, a deviation from the vertical line. 24:08 vertical line. 24:11 This is the most significant 24:11 This is the most significant deviation in this 24:13 deviation in this 24:13 deviation in this image, here there is only a 24:14 image, here there is only a 24:14 image, here there is only a 3° pelvic tilt, and in the 24:15 3° pelvic tilt, and in the 24:15 3° pelvic tilt, and in the frontal plane, 24:16 frontal plane, 24:16 frontal plane, oh, almost nothing is 24:18 oh, almost nothing is 24:18 oh, almost nothing is visible here. Everything else is 24:20 visible here. Everything else is below. Oh, actually 24:21 below. Oh, actually 24:21 below. Oh, actually there is a slight 24:22 there is a slight 24:22 there is a slight deviation of the head 24:23 deviation of the head 24:23 deviation of the head to the right, a 24:24 to the right, a 24:24 to the right, a head tilt of about 9 24:26 head tilt of about 9 24:26 head tilt of about 9 °. In the load image, 24:28 °. In the load image, 24:28 °. In the load image, 24:29 the 24:29 the software is doing the 24:30 software is doing the 24:31 software is doing the physics calculations, and 24:32 physics calculations, and 24:32 physics calculations, and this red arrow 24:33 this red arrow 24:33 this red arrow going through her 24:34 going through her 24:34 going through her thoracic 24:35 thoracic 24:35 thoracic spine shows 24:36 spine shows 24:36 spine shows the magnitude of the force. This is 24:38 the magnitude of the force. This is 24:38 the magnitude of the force. This is measured in 24:39 measured in 24:39 measured in newtons. So, at 24:41 newtons. So, at 24:41 newtons. So, at around 105, we're seeing 24:42 around 105, we're seeing 24:42 around 105, we're seeing about 40 24:43 about 40 24:43 about 40 extra pounds of 24:44 extra pounds of 24:44 extra pounds of pressure acting on her 24:46 pressure acting on her 24:46 pressure acting on her thoracic 24:47 thoracic 24:47 thoracic spine due to 24:47 spine due to 24:47 spine due to flexion. Yes? So, 24:49 flexion. Yes? So, 24:49 flexion. Yes? So, those bending forces that 24:51 those bending forces that 24:51 those bending forces that I described earlier. 24:52 I described earlier. 24:55 That's where we started, 24:55 That's where we started, and the first check-up was 24:56 and the first check-up was 24:56 and the first check-up was in February, and we immediately 24:58 in February, and we immediately 24:58 in February, and we immediately noticed significant 24:59 noticed significant 24:59 noticed significant changes, which is quite 25:00 changes, which is quite 25:00 changes, which is quite typical for our 25:01 typical for our 25:01 typical for our patients. The changes here 25:05 patients. The changes here 25:05 patients. The changes here are that 25:06 are that 25:06 are that we look at the 25:07 we look at the 25:07 we look at the position from the side. The 25:09 position from the side. The 25:09 position from the side. The 35° angle changed to a 26 25:12 35° angle changed to a 26 25:12 35° angle changed to a 26 ° angle. We can already see that 25:15 ° angle. We can already see that 25:15 ° angle. We can already see that the head has shifted 25:16 the head has shifted 25:16 the head has shifted closer to a position 25:17 closer to a position 25:17 closer to a position above the shoulders. She 25:20 above the shoulders. She 25:20 above the shoulders. She got rid of the lateral 25:21 got rid of the lateral 25:21 got rid of the lateral deviation of her head. This is 25:23 deviation of her head. This is 25:23 deviation of her head. This is all in the frontal 25:24 all in the frontal 25:24 all in the frontal plane. We have 25:25 plane. We have 25:25 plane. We have no 25:26 no 25:26 no deviations here. And she 25:28 deviations here. And she 25:28 deviations here. And she also reduced the 25:30 also reduced the 25:30 also reduced the pelvic tilt somewhat. One more 25:32 pelvic tilt somewhat. One more 25:32 pelvic tilt somewhat. One more thing I didn't 25:33 thing I didn't 25:33 thing I didn't mention before: 25:34 mention before: 25:34 mention before: the 25:35 the 25:35 the software records 25:36 software records 25:36 software records what's called a 25:38 what's called a 25:38 what's called a posture score. The 25:40 posture score. The 25:40 posture score. The posture index is the 25:41 posture index is the 25:41 posture index is the result of analyzing 25:42 result of analyzing 25:42 result of analyzing all the different forces and 25:43 all the different forces and 25:43 all the different forces and degrees of deviation. 25:44 degrees of deviation. 25:46 We aim for this 25:46 We aim for this indicator to be 25:47 indicator to be 25:47 indicator to be close to zero. 25:48 close to zero. 25:49 close to zero. So, she went 25:50 So, she went 25:50 So, she went from a 25:51 from a 25:51 from a posture score of 40 to a 25:52 posture score of 40 to a 25:52 posture score of 40 to a score of 31. She is 25:54 score of 31. She is 25:54 score of 31. She is confidently 25:54 confidently 25:55 confidently approaching zero. 25:56 approaching zero. 25:57 approaching zero. Here we see that the forces 25:59 Here we see that the forces acting on her 26:00 acting on her 26:00 acting on her spine have decreased from 26:02 spine have decreased from 26:02 spine have decreased from 105 to 88. We clearly 26:04 105 to 88. We clearly 26:04 105 to 88. We clearly see a decrease in the 26:06 see a decrease in the 26:06 see a decrease in the bending forces acting on her 26:07 bending forces acting on her 26:07 bending forces acting on her spine. And here is the 26:08 spine. And here is the 26:09 spine. And here is the present. This is a picture 26:11 present. This is a picture 26:11 present. This is a picture from August. That is, a 26:14 from August. That is, a 26:14 from August. That is, a very recent one, where 26:15 very recent one, where 26:15 very recent one, where we see even more 26:16 we see even more 26:16 we see even more improvement. 26:17 improvement. 26:18 improvement. Looking at 26:18 Looking at 26:18 Looking at the position from the side. 26:19 the position from the side. 26:19 the position from the side. Again, this is the 26:20 Again, this is the 26:20 Again, this is the most revealing 26:22 most revealing 26:22 most revealing shot. Now the head 26:23 shot. Now the head 26:23 shot. Now the head has shifted to 9°. 26:25 has shifted to 9°. 26:25 has shifted to 9°. Remember that she 26:26 Remember that she 26:26 Remember that she started at 35°. You can 26:29 started at 35°. You can 26:29 started at 35°. You can clearly see, it's 26:30 clearly see, it's 26:30 clearly see, it's quite obvious 26:31 quite obvious 26:31 quite obvious even to the naked 26:32 even to the naked 26:32 even to the naked eye, that the changes 26:33 eye, that the changes 26:33 eye, that the changes she achieved 26:35 she achieved 26:35 she achieved established a 26:35 established a 26:35 established a neutral 26:37 neutral 26:37 neutral pelvic position. So we have zero, 26:40 pelvic position. So we have zero, 26:40 pelvic position. So we have zero, still have some work to do 26:40 still have some work to do 26:40 still have some work to do , but it's 26:41 , but it's 26:41 , but it's incredible, and no 26:43 incredible, and no 26:43 incredible, and no deviations in the 26:43 deviations in the 26:43 deviations in the frontal plane. 26:45 frontal plane. 26:48 When we look at the 26:48 When we look at the stress test, we see that 26:50 stress test, we see that 26:50 stress test, we see that the indicator has dropped from 26:51 the indicator has dropped from 26:51 the indicator has dropped from 100 to 63%. So, the 26:56 100 to 63%. So, the 26:58 loads and 26:58 loads and bending forces in her spine decreased by almost 50%. This is 27:00 bending forces in her spine decreased by almost 50%. This is 27:00 bending forces in her spine decreased by almost 50%. This is quite significant. The 27:01 quite significant. The 27:02 quite significant. The posture indicator is 50 27:03 posture indicator is 50 % lower. It went 27:05 % lower. It went 27:06 % lower. It went from 40 to 20. We are 27:07 from 40 to 20. We are 27:07 from 40 to 20. We are eagerly awaiting the 27:08 eagerly awaiting the 27:08 eagerly awaiting the results of her 27:09 results of her 27:09 results of her next scans. 27:10 next scans. 27:13 This is simply an amazing 27:13 This is simply an amazing transformation, and 27:14 transformation, and 27:14 transformation, and I am honored 27:15 I am honored 27:15 I am honored to be a part of this 27:16 to be a part of this 27:16 to be a part of this process. Oh, actually, 27:18 process. Oh, actually, 27:18 process. Oh, actually, let me 27:19 let me 27:19 let me show you this. Good. We 27:20 show you this. Good. We 27:20 show you this. Good. We compare them side by side 27:22 compare them side by side : here is the initial 27:23 : here is the initial 27:23 : here is the initial state in February, and here is 27:24 state in February, and here is 27:24 state in February, and here is August. Ruth's program 27:28 August. Ruth's program 27:29 August. Ruth's program included 27:29 included 27:29 included targeted 27:30 targeted 27:30 targeted exercises to correct 27:31 exercises to correct 27:31 exercises to correct upper and 27:32 upper and 27:32 upper and lower 27:32 lower 27:32 lower cross 27:33 cross 27:33 cross syndromes, and 27:34 syndromes, and 27:34 syndromes, and she also participates in 27:35 she also participates in 27:35 she also participates in our program where we 27:36 our program where we 27:36 our program where we train the 27:37 train the 27:37 train the back extensors with heavier weights 27:39 back extensors with heavier weights . When we studied the 27:45 . When we studied the 27:45 . When we studied the " 27:46 " lift more" study, we 27:47 lift more" study, we 27:47 lift more" study, we noticed that patients 27:48 noticed that patients who we thought were 27:49 who we thought were 27:49 who we thought were not doing 27:50 not doing 27:50 not doing specific 27:51 specific 27:51 specific posture exercises, but were just 27:53 posture exercises, but were just 27:53 posture exercises, but were just working on the 27:53 working on the 27:53 working on the extensors, still 27:55 extensors, still 27:55 extensors, still improved their kyphotic 27:56 improved their kyphotic 27:56 improved their kyphotic curve, but we added 27:57 curve, but we added 27:57 curve, but we added more targeted 27:58 more targeted 27:58 more targeted exercises. So we're seeing 28:02 exercises. So we're seeing 28:02 exercises. So we're seeing these incredible 28:03 these incredible 28:03 these incredible improvements. We have compiled a 28:05 improvements. We have compiled a 28:05 improvements. We have compiled a table with some 28:06 table with some 28:06 table with some measurements, 28:07 measurements, 28:07 measurements, changes, and 28:08 changes, and 28:08 changes, and common 28:08 common 28:08 common deviations for Ruth. 28:09 deviations for Ruth. 28:10 deviations for Ruth. If you like 28:12 If you like 28:12 If you like numbers: a total 28:13 numbers: a total 28:13 numbers: a total deviation of 28 28:14 deviation of 28 28:14 deviation of 28 degrees, almost 30 28:15 degrees, almost 30 28:15 degrees, almost 30 degrees of improvement, 28:17 degrees of improvement, 28:17 degrees of improvement, and that's a serious 28:18 and that's a serious 28:18 and that's a serious result. But the forces, 28:19 result. But the forces, 28:19 result. But the forces, again, we 28:20 again, we 28:20 again, we look at all these 28:21 look at all these 28:21 look at all these metrics, right? Those 28:23 metrics, right? Those 28:23 metrics, right? Those that decreased from a 28:24 that decreased from a 28:24 that decreased from a maximum 28:25 maximum 28:25 maximum value of over 120, which 28:27 value of over 120, which 28:29 was even impossible to calculate, to 28:29 was even impossible to calculate, to 82 Newtons. Newtons 28:31 82 Newtons. Newtons 28:31 82 Newtons. Newtons do not equal pounds, 28:32 do not equal pounds, 28:32 do not equal pounds, so we're talking 28:33 so we're talking 28:33 so we're talking about 15 28:34 about 15 28:34 about 15 pounds. The angle of the 28:37 pounds. The angle of the 28:37 pounds. The angle of the head tilt forward 28:38 head tilt forward 28:39 head tilt forward changed significantly from 35 to 19 28:40 changed significantly from 35 to 19 28:40 changed significantly from 35 to 19 degrees. This is over 16 28:43 degrees. This is over 16 28:43 degrees. This is over 16 degrees of improvement, the 28:44 degrees of improvement, the 28:44 degrees of improvement, the pelvic tilt 28:45 pelvic tilt 28:45 pelvic tilt has normalized, and the 28:46 has normalized, and the 28:46 has normalized, and the shoulder level 28:47 shoulder level 28:47 shoulder level has leveled out. If you 28:50 has leveled out. If you 28:50 has leveled out. If you like 28:51 like 28:51 like today's episode 28:52 today's episode 28:52 today's episode and want 28:53 and want 28:53 and want more tips on 28:54 more tips on 28:54 more tips on strengthening your bones, I 28:56 strengthening your bones, I 28:56 strengthening your bones, I invite you to my 28:57 invite you to my 28:57 invite you to my free 28:58 free workshop "Strong Bones for 28:59 workshop "Strong Bones for 28:59 workshop "Strong Bones for Life." In this 29:01 Life." In this 29:01 Life." In this class, I will help 29:02 class, I will help 29:02 class, I will help you understand the 29:02 you understand the 29:03 you understand the basic steps to 29:04 basic steps to 29:04 basic steps to strengthening your bones so 29:05 strengthening your bones so 29:05 strengthening your bones so you know where to 29:06 you know where to 29:06 you know where to start and what to 29:07 start and what to 29:07 start and what to focus on. 29:07 focus on. 29:07 focus on. Check the video description 29:09 Check the video description 29:09 Check the video description for the date of 29:09 for the date of 29:09 for the date of my next 29:10 my next 29:10 my next workshop and the 29:11 workshop and the 29:13 registration link. And if you 29:13 registration link. And if you can't 29:13 can't 29:13 can't join the 29:14 join the 29:14 join the live broadcast, don't 29:15 live broadcast, don't 29:15 live broadcast, don't worry. 29:16 worry. 29:16 worry. Register anyway and you 29:17 Register anyway and you 29:17 Register anyway and you will receive a recording to 29:18 will receive a recording to 29:18 will receive a recording to watch at a 29:19 watch at a 29:19 watch at a time convenient for you. 29:21 time convenient for you. 29:21 time convenient for you. Now let's get back to the 29:22 Now let's get back to the 29:22 Now let's get back to the show. Wow, Dr. 29:25 show. Wow, Dr. 29:25 show. Wow, Dr. Claudius, it was really 29:26 Claudius, it was really 29:26 Claudius, it was really interesting to see all 29:28 interesting to see all 29:28 interesting to see all this data and 29:28 this data and 29:28 this data and measurements, because I 29:30 measurements, because I 29:30 measurements, because I noticed that's how it all 29:31 noticed that's how it all 29:31 noticed that's how it all started. You 29:33 started. You 29:33 started. You know, I went to Onro, 29:35 know, I went to Onro, 29:35 know, I went to Onro, met Ruth, and one 29:36 met Ruth, and one 29:36 met Ruth, and one day I suddenly 29:37 day I suddenly 29:37 day I suddenly looked at her and 29:38 looked at her and 29:38 looked at her and thought, "Wow, Ruth." And 29:40 thought, "Wow, Ruth." And 29:40 thought, "Wow, Ruth." And you know, as a 29:40 you know, as a 29:40 you know, as a physical therapist, I 29:41 physical therapist, I 29:41 physical therapist, I pay attention to 29:42 pay attention to 29:42 pay attention to posture. I thought, " 29:43 posture. I thought, " Wow, you 29:44 Wow, you 29:44 Wow, you look fantastic. 29:45 look fantastic. 29:45 look fantastic. What are you doing?" And that's exactly how it all 29:48 What are you doing?" And that's exactly how it all 29:48 What are you doing?" And that's exactly how it all began. 29:49 began. 29:49 began. So, Ruth, why do 29:50 So, Ruth, why do 29:50 So, Ruth, why do n't you tell 29:51 n't you tell 29:51 n't you tell the story from your 29:52 the story from your 29:52 the story from your perspective, how it 29:53 perspective, how it 29:53 perspective, how it changed your life? 29:54 changed your life? 29:55 changed your life? Tell me how you 29:56 Tell me how you 29:56 Tell me how you started and what you did, 29:57 started and what you did, 29:57 started and what you did, it's really 29:58 it's really 29:58 it's really inspiring. This is 30:00 inspiring. This is 30:00 inspiring. This is fantastic. 30:01 fantastic. 30:01 fantastic. Hello everyone. Thank you, Margie. 30:03 Hello everyone. Thank you, Margie. 30:03 Hello everyone. Thank you, Margie. Thank you, Dr. 30:04 Thank you, Dr. 30:04 Thank you, Dr. Claudius. I was 30:05 Claudius. I was 30:05 Claudius. I was really interested to see 30:07 really interested to see 30:07 really interested to see all these numbers put 30:08 all these numbers put 30:08 all these numbers put together. I hope it 30:09 together. I hope it 30:09 together. I hope it was even more impressive and I 30:10 was even more impressive and I 30:10 was even more impressive and I learned even 30:11 learned even 30:11 learned even more than you 30:12 more than you 30:12 more than you told me 30:13 told me 30:13 told me before. So thank you. 30:15 before. So thank you. 30:15 before. So thank you. My path is a 30:16 My path is a 30:16 My path is a combination of several 30:17 combination of several 30:17 combination of several things that happened at the 30:18 things that happened at the 30:18 things that happened at the same time. First of 30:19 same time. First of 30:19 same time. First of all, I have had 30:21 all, I have had 30:21 all, I have had low 30:21 low 30:21 low bone density my whole life 30:22 bone density my whole life 30:22 bone density my whole life due to genetic 30:23 due to genetic 30:23 due to genetic predisposition. So I 30:24 predisposition. So I 30:24 predisposition. So I never considered it a 30:26 never considered it a 30:26 never considered it a big problem, 30:27 big problem, 30:27 big problem, other than to 30:28 other than to 30:28 other than to be careful. 30:29 be careful. 30:31 I tried several 30:31 I tried several different medications, but 30:33 different medications, but 30:33 different medications, but I couldn't take them, 30:34 I couldn't take them, 30:34 I couldn't take them, so I just gave up. 30:35 so I just gave up. 30:39 But about two 30:39 But about two years ago I had a 30:40 years ago I had a 30:40 years ago I had a repeat scan, 30:41 repeat scan, 30:41 repeat scan, and while the 30:42 and while the 30:42 and while the bone density in my hips had 30:43 bone density in my hips had 30:43 bone density in my hips had barely changed, the 30:44 barely changed, the 30:44 barely changed, the bone density in my 30:45 bone density in my 30:45 bone density in my spine had 30:46 spine had 30:46 spine had decreased significantly. This 30:50 decreased significantly. This 30:50 decreased significantly. This really worried me and 30:52 really worried me and 30:52 really worried me and motivated me to 30:53 motivated me to 30:53 motivated me to do something. 30:56 do something. 30:56 do something. Margie's husband is a doctor, and he spent 30:57 Margie's husband is a doctor, and he spent 30:57 Margie's husband is a doctor, and he spent quite a bit of time 30:58 quite a bit of time 30:58 quite a bit of time talking to me about the 30:59 talking to me about the 30:59 talking to me about the Oniero program. Of course, 31:04 Oniero program. Of course, 31:04 Oniero program. Of course, after I 31:05 after I 31:05 after I received the 31:06 received the 31:06 received the scan results, I was 31:07 scan results, I was 31:07 scan results, I was ready to listen and 31:08 ready to listen and 31:08 ready to listen and had a strong desire 31:09 had a strong desire 31:09 had a strong desire to change something. So, that 31:13 to change something. So, that 31:13 to change something. So, that was one of the factors. 31:14 was one of the factors. 31:15 was one of the factors. Another factor was 31:16 Another factor was 31:16 Another factor was that my daughter 31:17 that my daughter 31:17 that my daughter started taking a lot of 31:18 started taking a lot of 31:18 started taking a lot of photos, and I noticed that 31:20 photos, and I noticed that 31:20 photos, and I noticed that in all the pictures I 31:21 in all the pictures I 31:21 in all the pictures I looked bent 31:22 looked bent 31:22 looked bent forward. My posture. 31:24 forward. My posture. 31:24 forward. My posture. I didn't like 31:25 I didn't like 31:25 I didn't like how I looked in the photo, 31:27 how I looked in the photo, 31:27 how I looked in the photo, and my 31:28 and my 31:28 and my daughter's wedding was coming up. So I 31:30 daughter's wedding was coming up. So I 31:30 daughter's wedding was coming up. So I knew I had to do 31:31 knew I had to do 31:31 knew I had to do something about it, 31:32 something about it, 31:32 something about it, but I didn't know what to do 31:33 but I didn't know what to do 31:33 but I didn't know what to do except 31:34 except 31:34 except try to keep my 31:35 try to keep my 31:35 try to keep my composure. So after my 31:38 composure. So after my 31:38 composure. So after my daughter's wedding, I 31:39 daughter's wedding, I 31:39 daughter's wedding, I went to Claudia for a 31:40 went to Claudia for a 31:40 went to Claudia for a checkup. I started 31:43 checkup. I started 31:43 checkup. I started the program, as she 31:44 the program, as she 31:44 the program, as she said, in November of 31:46 said, in November of 31:46 said, in November of last year, and very 31:47 last year, and very 31:47 last year, and very quickly noticed that there were 31:48 quickly noticed that there were 31:48 quickly noticed that there were things I couldn't 31:49 things I couldn't 31:50 things I couldn't do because of the 31:50 do because of the 31:50 do because of the limited range of motion that 31:52 limited range of motion that 31:52 limited range of motion that I had trouble with 31:53 I had trouble with . Some of them were 31:56 . Some of them were 31:56 . Some of them were related to posture 31:57 related to posture ; some probably 31:58 ; some probably 31:58 ; some probably due to fractures in 31:59 due to fractures in 31:59 due to fractures in the past that prevented 32:00 the past that prevented 32:01 the past that prevented me from using a 32:02 me from using a 32:02 me from using a full range of 32:03 full range of 32:03 full range of motion with at least my 32:04 motion with at least my 32:04 motion with at least my left arm. So 32:06 left arm. So 32:06 left arm. So Claudia said, 32:08 Claudia said, 32:08 Claudia said, you know, let's 32:08 you know, let's 32:08 you know, let's try some of these 32:10 try some of these 32:10 try some of these exercises. And I started 32:12 exercises. And I started 32:12 exercises. And I started trying the exercises, and 32:13 trying the exercises, and 32:13 trying the exercises, and she assured me 32:14 she assured me 32:14 she assured me that I would see 32:15 that I would see 32:15 that I would see improvements if I 32:16 improvements if I 32:17 improvements if I did them regularly. 32:18 did them regularly. 32:20 She said I 32:20 She said I would know—that is, she would 32:21 would know—that is, she would 32:21 would know—that is, she would know—if I 32:23 know—if I 32:23 know—if I wasn't consistent. So 32:24 wasn't consistent. So 32:25 wasn't consistent. So I was very 32:25 I was very 32:25 I was very consistent. Well, I won't 32:27 consistent. Well, I won't 32:27 consistent. Well, I won't say that I didn't 32:28 say that I didn't 32:28 say that I didn't miss days. There were 32:29 miss days. There were 32:29 miss days. There were days when I 32:30 days when I 32:30 days when I missed, sometimes three 32:31 missed, sometimes three or four days in total, 32:32 or four days in total, 32:32 or four days in total, but overall I was 32:33 but overall I was 32:33 but overall I was very consistent and 32:34 very consistent and 32:34 very consistent and 32:38 worked hard at it. And 32:38 worked hard at it. And thanks to the exercises 32:39 thanks to the exercises 32:39 thanks to the exercises Claudia gave me, which 32:41 Claudia gave me, which 32:41 Claudia gave me, which improved my range of 32:42 improved my range of 32:42 improved my range of motion, and the 32:43 motion, and the 32:43 motion, and the Oniero program itself, where I 32:44 Oniero program itself, where I 32:44 Oniero program itself, where I lifted weights, I 32:45 lifted weights, I 32:45 lifted weights, I saw significant 32:46 saw significant 32:46 saw significant changes. I 32:49 changes. I 32:49 changes. I noticed these changes myself. I 32:50 noticed these changes myself. I 32:50 noticed these changes myself. I felt 32:51 felt 32:51 felt stronger. I 32:52 stronger. I 32:52 stronger. I felt that my 32:53 felt that my 32:53 felt that my posture became 32:54 posture became 32:54 posture became more even. The whole approach 32:57 more even. The whole approach 32:57 more even. The whole approach to exercise has helped me 32:59 to exercise has helped me 32:59 to exercise has helped me notice when I'm 32:59 notice when I'm 33:00 notice when I'm doing something wrong 33:01 doing something wrong 33:01 doing something wrong . So it often 33:04 . So it often 33:04 . So it often became the main thing in 33:05 became the main thing in 33:05 became the main thing in my thoughts, 33:06 my thoughts, 33:06 my thoughts, for example, when I was 33:07 for example, when I was 33:07 for example, when I was walking. I try to 33:08 walking. I try to 33:08 walking. I try to walk a few 33:09 walk a few 33:09 walk a few miles a day. So I 33:11 miles a day. So I 33:11 miles a day. So I purposefully 33:12 purposefully 33:12 purposefully tried to 33:13 tried to 33:13 tried to make sure I didn't 33:14 make sure I didn't 33:14 make sure I didn't do things that I 33:15 do things that I 33:15 do things that I knew would cause 33:16 knew would cause 33:16 knew would cause problems. And I consciously 33:19 problems. And I consciously 33:19 problems. And I consciously tried to do what 33:20 tried to do what 33:22 Claudia showed me to 33:22 Claudia showed me to stand straighter and 33:23 stand straighter and 33:23 stand straighter and monitor 33:24 monitor 33:25 monitor my posture better, to 33:26 my posture better, to 33:26 my posture better, to be more aware of 33:27 be more aware of 33:27 be more aware of it in the future. 33:28 it in the future. 33:32 And between the exercises 33:32 And between the exercises Claudia gave me and the 33:33 Claudia gave me and the 33:33 Claudia gave me and the Oniero program, you 33:34 Oniero program, you 33:34 Oniero program, you just see 33:35 just see 33:35 just see the results and I'm very 33:36 the results and I'm very 33:36 the results and I'm very satisfied. I was 33:39 satisfied. I was 33:39 satisfied. I was skeptical, but everything 33:40 skeptical, but everything 33:40 skeptical, but everything Claudia 33:41 Claudia 33:41 Claudia shared with me 33:42 shared with me 33:42 shared with me about Oniero made sense and 33:44 about Oniero made sense and 33:44 about Oniero made sense and I had no problem with it 33:45 I had no problem with it 33:45 I had no problem with it . This was 33:47 . This was 33:47 . This was completely logical and 33:49 completely logical and 33:49 completely logical and consistent with what 33:50 consistent with what 33:50 consistent with what I expected. But 33:53 I expected. But 33:53 I expected. But seeing the improvement, 33:54 seeing the improvement, first, in my posture 33:56 first, in my posture , and second, seeing the 33:57 , and second, seeing the 33:57 , and second, seeing the amount of weight I'm lifting— 33:58 amount of weight I'm lifting— something I never 34:00 something I never 34:00 something I never thought I could 34:01 thought I could 34:01 thought I could do. I think all of this 34:04 do. I think all of this 34:04 do. I think all of this shows that 34:05 shows that 34:05 shows that the program has 34:06 the program has 34:06 the program has value. And I would 34:08 value. And I would 34:08 value. And I would advise people 34:09 advise people 34:09 advise people to think: if your 34:10 to think: if your 34:10 to think: if your posture is not the way 34:11 posture is not the way 34:11 posture is not the way you want it to be, 34:13 you want it to be, 34:13 you want it to be, see a 34:14 see a 34:14 see a physical therapist. 34:15 physical therapist. 34:19 If you have 34:19 If you have bone density issues, 34:21 bone density issues, 34:21 bone density issues, consider this; 34:22 consider this; 34:22 consider this; if you're lucky, you'll 34:23 if you're lucky, you'll 34:23 if you're lucky, you'll find both of these 34:24 find both of these 34:24 find both of these things in the same person, 34:25 things in the same person, 34:25 things in the same person, like I did with Dr. 34:26 like I did with Dr. 34:26 like I did with Dr. Claudia. 34:27 Claudia. 34:30 Oho. Ruth, why don't you 34:30 Oho. Ruth, why don't you tell me how much 34:31 tell me how much 34:31 tell me how much weight you lift? 34:32 weight you lift? 34:32 weight you lift? Because at the very 34:33 Because at the very 34:33 Because at the very beginning, what were you 34:34 beginning, what were you 34:34 beginning, what were you told, given 34:35 told, given 34:35 told, given your condition? What have you 34:36 your condition? What have you 34:36 your condition? What have you been told before about 34:38 been told before about 34:38 been told before about what you can 34:38 what you can 34:38 what you can and can't lift? 34:40 and can't lift? 34:42 When I started 34:42 When I started the program, I was sick 34:43 the program, I was sick 34:43 the program, I was sick a few times last year 34:45 a few times last year 34:45 a few times last year and lost a little 34:45 and lost a little 34:45 and lost a little weight, was 34:47 weight, was 34:47 weight, was underweight, but 34:48 underweight, but 34:48 underweight, but at the beginning of the program I 34:49 at the beginning of the program I 34:50 at the beginning of the program I weighed 98 pounds. 34:51 weighed 98 pounds. 34:54 Claudia said I 34:54 Claudia said I should be able to 34:56 should be able to 34:56 should be able to lift my own 34:57 lift my own 34:57 lift my own weight, and for overhead presses, 34:58 weight, and for overhead presses, 34:58 weight, and for overhead presses, she 34:59 she 34:59 she thought I could 35:01 thought I could 35:01 thought I could go up to at least 40 35:02 go up to at least 40 35:02 go up to at least 40 pounds. And we talked a lot 35:05 pounds. And we talked a lot 35:05 pounds. And we talked a lot about my 35:06 about my 35:06 about my bone density and 35:08 bone density and 35:08 bone density and not doing 35:09 not doing 35:09 not doing anything that could 35:10 anything that could 35:10 anything that could cause problems 35:11 cause problems 35:11 cause problems or stress fractures 35:12 or stress fractures 35:12 or stress fractures or anything like that. And I 35:14 or anything like that. And I 35:14 or anything like that. And I don't see any signs of that 35:15 don't see any signs of that 35:17 happening. So we 35:17 happening. So we moved slowly. We are 35:19 moved slowly. We are 35:19 moved slowly. We are careful. We did 35:20 careful. We did 35:20 careful. We did everything right. Now 35:21 everything right. Now 35:21 everything right. Now I'm lifting. I think 35:23 I'm lifting. I think 35:23 I'm lifting. I think my weight 35:24 my weight 35:24 my weight has increased a little. I 35:25 has increased a little. I 35:25 has increased a little. I think I 35:26 think I 35:26 think I weighed myself the other day. This is 35:28 weighed myself the other day. This is 35:28 weighed myself the other day. This is 102.5. Maybe the scales are 35:32 102.5. Maybe the scales are 35:32 102.5. Maybe the scales are a little low, but 35:33 a little low, but 35:33 a little low, but I lift the weight off 35:34 I lift the weight off 35:34 I lift the weight off the floor. And in 35:37 the floor. And in 35:37 the floor. And in squats I 35:38 squats I 35:38 squats I lift 101.5 pounds. And 35:42 lift 101.5 pounds. And 35:42 lift 101.5 pounds. And in overhead exercises 35:44 in overhead exercises 35:44 in overhead exercises I lift 35 pounds. And 35:46 I lift 35 pounds. And 35:46 I lift 35 pounds. And I'm getting ready to increase 35:48 I'm getting ready to increase 35:48 I'm getting ready to increase that to 37.5. So, I'm 35:51 that to 37.5. So, I'm 35:51 that to 37.5. So, I'm close to 35:52 close to 35:52 close to lifting my 35:53 lifting my 35:53 lifting my current weight, I'm 35:54 current weight, I'm 35:54 current weight, I'm definitely lifting 35:56 definitely lifting 35:56 definitely lifting more than my starting 35:57 more than my starting 35:57 more than my starting weight, and with the exception of 35:59 weight, and with the exception of 35:59 weight, and with the exception of overhead exercises, I'm 36:00 overhead exercises, I'm 36:00 overhead exercises, I'm getting close to the 40 that 36:01 getting close to the 40 that 36:01 getting close to the 40 that Dr. 36:03 Dr. 36:03 Dr. Claudia predicted. And, you know, I 36:05 Claudia predicted. And, you know, I 36:05 Claudia predicted. And, you know, I might be able to go further 36:07 might be able to go further 36:07 might be able to go further . I have to be 36:08 . I have to be 36:08 . I have to be careful, but if it makes 36:10 careful, but if it makes 36:10 careful, but if it makes sense to do it, then it's 36:11 sense to do it, then it's 36:11 sense to do it, then it's worth doing. And we'll 36:13 worth doing. And we'll 36:13 worth doing. And we'll see how it goes 36:14 see how it goes 36:14 see how it goes after 36:15 after 36:15 after consulting with 36:16 consulting with 36:16 consulting with Dr. Claudia. That's 36:19 Dr. Claudia. That's 36:19 Dr. Claudia. That's great, Ruth. It 36:20 great, Ruth. It 36:20 great, Ruth. It really is so 36:21 really is so 36:21 really is so exciting. And how are you 36:23 exciting. And how are you 36:23 exciting. And how are you feeling? How is that? Do 36:24 feeling? How is that? Do 36:25 feeling? How is that? Do you feel 36:25 you feel 36:25 you feel the difference when you become 36:26 the difference when you become 36:26 the difference when you become strong? Oh, I 36:27 strong? Oh, I 36:27 strong? Oh, I absolutely feel the 36:29 absolutely feel the 36:29 absolutely feel the difference. Before starting 36:31 difference. Before starting 36:31 difference. Before starting the program, I felt like I 36:32 the program, I felt like I 36:32 the program, I felt like I was losing muscle 36:33 was losing muscle 36:33 was losing muscle strength and couldn't carry 36:35 strength and couldn't carry 36:35 strength and couldn't carry some of the heavy things I 36:36 some of the heavy things I 36:36 some of the heavy things I could before. 36:37 could before. 36:40 Now I can wear 36:40 Now I can wear these things without any 36:41 these things without any 36:41 these things without any problems. And I am also 36:42 problems. And I am also 36:43 problems. And I am also very happy with that. 36:44 very happy with that. 36:44 very happy with that. Oh, I just 36:45 Oh, I just 36:45 Oh, I just love it. And that's what 36:46 love it. And that's what 36:46 love it. And that's what I always say, 36:47 I always say, 36:47 I always say, you know, this diagnosis 36:48 you know, this diagnosis is a catalyst, 36:49 is a catalyst, 36:49 is a catalyst, right? It's like he's 36:50 right? It's like he's 36:50 right? It's like he's forcing you to 36:51 forcing you to 36:51 forcing you to do something, but then you 36:52 do something, but then you 36:52 do something, but then you look back and see that 36:54 look back and see that 36:54 look back and see that you're stronger, more 36:55 you're stronger, more 36:55 you're stronger, more independent, 36:55 independent, 36:55 independent, so 36:56 so 36:56 so many positive 36:57 many positive 36:57 many positive changes are happening. Well, Ruth, I'm 37:00 changes are happening. Well, Ruth, I'm 37:00 changes are happening. Well, Ruth, I'm just thrilled with 37:01 just thrilled with 37:01 just thrilled with your results, and 37:02 your results, and 37:02 your results, and I know how 37:03 I know how 37:03 I know how hard you've 37:04 hard you've 37:04 hard you've worked, but it's 37:05 worked, but it's 37:05 worked, but it's really inspiring to 37:06 really inspiring to 37:06 really inspiring to so many others who have been 37:07 so many others who have been 37:07 so many others who have been thinking, "Oh, posture, can 37:08 thinking, "Oh, posture, can 37:08 thinking, "Oh, posture, can it really make a 37:10 it really make a 37:10 it really make a difference?" And you 37:12 difference?" And you 37:12 difference?" And you really proved that 37:13 really proved that 37:13 really proved that through hard 37:14 through hard 37:14 through hard work, and you put in 37:16 work, and you put in 37:16 work, and you put in a lot of effort, it is 37:17 a lot of effort, it is 37:17 a lot of effort, it is indeed possible. So 37:18 indeed possible. So , Dr. Claudius, do 37:19 , Dr. Claudius, do 37:19 , Dr. Claudius, do you have anything to 37:20 you have anything to 37:20 you have anything to say? 37:21 say? 37:21 say? Yes, we can 37:22 Yes, we can 37:22 Yes, we can change our posture at 37:23 change our posture at 37:23 change our posture at any age, and we 37:24 any age, and we 37:24 any age, and we can become 37:24 can become 37:24 can become stronger at 37:25 stronger at any age. This is the 37:26 any age. This is the 37:26 any age. This is the most important message 37:27 most important message , and no matter what 37:28 , and no matter what you've been told before 37:29 you've been told before , just try it. You 37:31 , just try it. You 37:31 , just try it. You will be surprised. 37:32 will be surprised. 37:32 will be surprised. I think this is the 37:33 I think this is the 37:33 I think this is the most common 37:34 most common 37:34 most common comment I hear 37:35 comment I hear 37:35 comment I hear from patients: how 37:36 from patients: how 37:36 from patients: how surprised they are 37:37 surprised they are 37:37 surprised they are to discover 37:38 to discover 37:38 to discover this potential within themselves. And for 37:40 this potential within themselves. And for 37:40 this potential within themselves. And for me, it's incredibly 37:41 me, it's incredibly 37:41 me, it's incredibly nice to hear that, and it's so 37:42 nice to hear that, and it's so 37:42 nice to hear that, and it's so exciting to go through this 37:44 exciting to go through this 37:44 exciting to go through this journey with them. 37:45 journey with them. 37:45 journey with them. I would just add to 37:46 I would just add to 37:46 I would just add to that because I wasn't 37:47 that because I wasn't 37:47 that because I wasn't sure I could 37:48 sure I could 37:48 sure I could do much 37:50 do much 37:50 do much with my posture. 37:51 with my posture. 37:51 with my posture. I mean, I 37:52 I mean, I 37:52 I mean, I worked on my 37:53 worked on my 37:56 left hand movement limitations 50 years 37:56 left hand movement limitations 50 years ago, but I didn't see 37:57 ago, but I didn't see 37:57 ago, but I didn't see much change. But 37:59 much change. But 37:59 much change. But obviously science 38:00 obviously science 38:00 obviously science has taken a step forward, 38:01 has taken a step forward, 38:01 has taken a step forward, and Dr. Claudia 38:02 and Dr. Claudia 38:02 and Dr. Claudia saw what I 38:03 saw what I 38:03 saw what I needed and was able to 38:04 needed and was able to 38:05 needed and was able to choose the right 38:06 choose the right 38:06 choose the right exercises for me. But I 38:08 exercises for me. But I 38:08 exercises for me. But I wouldn't have believed that my 38:09 wouldn't have believed that my 38:09 wouldn't have believed that my posture could 38:10 posture could 38:10 posture could improve 38:11 improve 38:11 improve so quickly. And 38:13 so quickly. And 38:13 so quickly. And you know, this was a 38:14 you know, this was a 38:14 you know, this was a great added 38:16 great added 38:16 great added bonus of the Onierro program 38:17 bonus of the Onierro program , which I 38:18 , which I 38:18 , which I joined because of 38:19 joined because of 38:24 bone density issues. So 38:24 bone density issues. So I'm very pleased and I 38:25 I'm very pleased and I 38:25 I'm very pleased and I encourage people 38:26 encourage people 38:26 encourage people to try new things because 38:27 to try new things because 38:27 to try new things because you'll be 38:28 you'll be 38:28 you'll be surprised. I was 38:30 surprised. I was 38:30 surprised. I was surprised, and you 38:31 surprised, and you 38:31 surprised, and you will be surprised too. 38:32 will be surprised too. 38:33 will be surprised too. Pleasantly surprised. 38:34 Pleasantly surprised. 38:34 Pleasantly surprised. Yes. I think another
Why personalized evaluation matters 38:35 Yes. I think another 38:35 Yes. I think another interesting point is: if 38:36 interesting point is: if 38:36 interesting point is: if you have something else, like, 38:37 you have something else, like, 38:37 you have something else, like, for example, you had a 38:38 for example, you had a 38:38 for example, you had a problem with your shoulder, 38:39 problem with your shoulder, 38:39 problem with your shoulder, that's why it's so important to 38:40 that's why it's so important to 38:40 that's why it's so important to work on that as well. 38:41 work on that as well. 38:41 work on that as well. Dr. Claudia 38:42 Dr. Claudia 38:42 Dr. Claudia has really been working on 38:43 has really been working on 38:43 has really been working on this other issue, 38:44 this other issue, 38:44 this other issue, so you're not just 38:45 so you're not just 38:45 so you're not just doing the 38:46 doing the 38:46 doing the O'Neer program. If something is wrong, 38:48 O'Neer program. If something is wrong, 38:48 O'Neer program. If something is wrong, we have to 38:49 we have to 38:49 we have to fix it, right, 38:50 fix it, right, 38:50 fix it, right, Dr. Claudius? These 38:51 Dr. Claudius? These 38:51 Dr. Claudius? These things are very important; 38:52 things are very important; 38:52 things are very important; that's why a 38:53 that's why a 38:53 that's why a condition assessment is needed, it's...it's 38:55 condition assessment is needed, it's...it's 38:55 condition assessment is needed, it's...it's not as simple as it 38:56 not as simple as it 38:56 not as simple as it seems. 38:56 seems. 38:57 seems. Absolutely, that's why 38:58 Absolutely, that's why 38:58 Absolutely, that's why we need a 38:59 we need a 38:59 we need a clinical perspective to 39:00 clinical perspective to 39:00 clinical perspective to understand the big 39:01 understand the big 39:01 understand the big picture, yes. 39:02 picture, yes.
Four posture exercises to improve alignment 39:03 picture, yes. So now Dr. 39:04 So now Dr. 39:04 So now Dr. Claudia will share 39:05 Claudia will share 39:05 Claudia will share exercises, some 39:06 exercises, some 39:06 exercises, some exercises that she 39:07 exercises that she 39:07 exercises that she thinks are really 39:08 thinks are really 39:08 thinks are really important. I asked 39:10 important. I asked 39:10 important. I asked her, "Why don't I 39:11 her, "Why don't I 39:11 her, "Why don't I show you some 39:12 show you some 39:12 show you some exercises?" And I think you're 39:14 exercises?" And I think you're 39:14 exercises?" And I think you're showing four 39:15 showing four 39:15 showing four exercises that people 39:16 exercises that people 39:16 exercises that people can do, that 39:17 can do, that 39:17 can do, that they can 39:18 they can 39:18 they can start with, that are easy to 39:19 start with, that are easy to 39:19 start with, that are easy to do, to start 39:20 do, to start 39:20 do, to start working on their 39:22 working on their 39:22 working on their posture; because now that 39:23 posture; because now that 39:23 posture; because now that you know and 39:24 you know and 39:24 you know and see the results, it's 39:25 see the results, it's 39:25 see the results, it's simple, it's just so 39:27 simple, it's just so 39:27 simple, it's just so important. And truth be 39:29 important. And truth be 39:29 important. And truth be told, it's not just 39:31 told, it's not just 39:31 told, it's not just for people with 39:31 for people with 39:31 for people with osteoporosis in 39:32 osteoporosis in 39:32 osteoporosis in our 39:33 our 39:33 our cell phone society. 39:34 cell phone society. 39:35 cell phone society. And I mean, it's the 39:36 And I mean, it's the 39:39 younger generation that really suffers. So 39:39 younger generation that really suffers. So this is important not only 39:40 this is important not only 39:40 this is important not only for you, but also for your 39:41 for you, but also for your 39:41 for you, but also for your children and grandchildren. It's 39:43 children and grandchildren. It's 39:43 children and grandchildren. It's just, it's really a 39:44 just, it's really a 39:44 just, it's really a dilemma right now. So this is 39:45 dilemma right now. So this is 39:45 dilemma right now. So this is so important. OK. 39:47 so important. OK. 39:47 so important. OK. So, Dr. Claudius, 39:48 So, Dr. Claudius, 39:48 So, Dr. Claudius, let's begin. Thank you, Ruth, 39:50 let's begin. Thank you, Ruth, 39:50 let's begin. Thank you, Ruth, thank you very much. You 39:51 thank you very much. You 39:51 thank you very much. You will return at 39:52 will return at 39:52 will return at the end. So, here 39:53 the end. So, here 39:53 the end. So, here I will share four 39:54 I will share four 39:54 I will share four initial exercises 39:56 initial exercises . We have Hannah here, our 39:58 . We have Hannah here, our 39:58 . We have Hannah here, our clinician, and she's 39:59 clinician, and she's 39:59 clinician, and she's going to demonstrate two 40:00 going to demonstrate two 40:00 going to demonstrate two exercises for upper 40:01 exercises for upper 40:01 exercises for upper cross-over 40:02 cross-over 40:02 cross-over syndrome and two for 40:03 syndrome and two for 40:03 syndrome and two for lower 40:04 lower 40:04 lower cross-over 40:05 cross-over 40:05 cross-over syndrome. Here she 40:08 syndrome. Here she 40:08 syndrome. Here she is doing a 40:09 is doing a 40:09 is doing a neck retraction exercise. You'll 40:12 neck retraction exercise. You'll 40:12 neck retraction exercise. You'll notice that I like to 40:13 notice that I like to 40:13 notice that I like to ask patients to 40:14 ask patients to 40:14 ask patients to place their hands so that 40:15 place their hands so that 40:15 place their hands so that the thumb is on 40:17 the thumb is on 40:17 the thumb is on the sternum, the index finger is 40:18 the sternum, the index finger is on the chin, and you 40:19 on the chin, and you 40:19 on the chin, and you just step back. 40:20 just step back. 40:22 This helps 40:22 This helps patients understand 40:24 patients understand 40:24 patients understand that they should 40:24 that they should 40:25 that they should move backward, and we 40:26 move backward, and we 40:26 move backward, and we lift the back of the 40:27 lift the back of the 40:27 lift the back of the head up. 40:28 head up. 40:29 head up. So, the direction is from 40:30 So, the direction is from 40:30 So, the direction is from that finger and upwards. 40:32 that finger and upwards. 40:35 This exercise 40:35 This exercise targets the neck flexors, 40:36 targets the neck flexors, 40:36 targets the neck flexors, the muscles in the front of 40:37 the muscles in the front of 40:37 the muscles in the front of the neck. I'll make 40:39 the neck. I'll make 40:39 the neck. I'll make her do it again. 40:40 her do it again. 40:40 her do it again. So you see 40:41 So you see 40:41 So you see them lengthening 40:42 them lengthening 40:42 them lengthening here in this position. 40:43 here in this position. 40:44 here in this position. Now we are doing 40:45 Now we are doing 40:45 Now we are doing a retraction. So, we're 40:47 a retraction. So, we're 40:47 a retraction. So, we're training the neck flexors 40:48 training the neck flexors 40:48 training the neck flexors and also lengthening the neck 40:49 and also lengthening the neck 40:49 and also lengthening the neck extensors here. You 40:52 extensors here. You 40:52 extensors here. You will see that in this 40:53 will see that in this 40:53 will see that in this final position her 40:55 final position her 40:55 final position her ear is perfectly 40:55 ear is perfectly 40:55 ear is perfectly aligned with her 40:57 aligned with her 40:57 aligned with her shoulder. The next 41:00 shoulder. The next 41:00 shoulder. The next exercise is a very gentle 41:01 exercise is a very gentle 41:01 exercise is a very gentle exercise to 41:02 exercise to 41:02 exercise to straighten the shoulder 41:03 straighten the shoulder 41:03 straighten the shoulder and open up the 41:04 and open up the 41:04 and open up the tight muscles here 41:05 tight muscles here , in the front of the shoulder, 41:06 , in the front of the shoulder, 41:06 , in the front of the shoulder, called, in particular, the 41:08 called, in particular, the 41:08 called, in particular, the pectoralis minor. 41:09 pectoralis minor. 41:13 This muscle, when 41:13 This muscle, when tense in 41:14 tense in 41:14 tense in such a crossed 41:15 such a crossed 41:15 such a crossed syndrome, pulls the shoulder 41:17 syndrome, pulls the shoulder 41:17 syndrome, pulls the shoulder forward, dragging the 41:18 forward, dragging the 41:18 forward, dragging the scapula along with it, 41:19 scapula along with it, 41:19 scapula along with it, creating the appearance of a 41:20 creating the appearance of a 41:20 creating the appearance of a hunched back and 41:21 hunched back and 41:21 hunched back and increasing the stress of 41:22 increasing the stress of 41:22 increasing the stress of hyperkyphosis. So, 41:24 hyperkyphosis. So, 41:24 hyperkyphosis. So, Hannah just puts her 41:25 Hannah just puts her 41:26 Hannah just puts her hands to her sides. You 41:28 hands to her sides. You 41:28 hands to her sides. You see her fingers are 41:29 see her fingers are 41:29 see her fingers are spread apart, which 41:30 spread apart, which 41:30 spread apart, which tightens the fascia throughout her 41:32 tightens the fascia throughout her 41:32 tightens the fascia throughout her arm, and she's 41:33 arm, and she's 41:33 arm, and she's just rotating her 41:34 just rotating her 41:34 just rotating her shoulder from a neutral 41:35 shoulder from a neutral 41:35 shoulder from a neutral position, 41:36 position, 41:36 position, opening up her 41:37 opening up her 41:37 opening up her ribcage. So, a very 41:40 ribcage. So, a very 41:40 ribcage. So, a very simple exercise, very 41:41 simple exercise, very 41:41 simple exercise, very effective. You can 41:42 effective. You can 41:42 effective. You can start with one 41:43 start with one 41:43 start with one set, maybe 41:44 set, maybe 41:44 set, maybe one or two 41:45 one or two 41:45 one or two sets of 10 41:47 sets of 10 41:47 sets of 10 for these exercises. So, 41:49 for these exercises. So, 41:49 for these exercises. So, here's Hannah doing a 41:50 here's Hannah doing a 41:50 here's Hannah doing a glute bridge. 41:51 glute bridge. 41:55 She works on 41:55 She works on correcting lower 41:57 correcting lower 41:57 correcting lower cross 41:57 cross 41:58 cross syndrome, in which 41:59 syndrome, in which 41:59 syndrome, in which we have weaker buttocks and 42:00 we have weaker buttocks and 42:00 we have weaker buttocks and weak abdominal muscles. 42:01 weak abdominal muscles. 42:08 You will notice that she 42:08 You will notice that she inhales before the 42:09 inhales before the 42:09 inhales before the movement, and then, as she 42:10 movement, and then, as she 42:10 movement, and then, as she exhales, she activates her 42:11 exhales, she activates her 42:11 exhales, she activates her abdominal muscles and 42:12 abdominal muscles and 42:12 abdominal muscles and performs the movement on the exhale 42:13 performs the movement on the exhale . So every time we 42:19 . So every time we 42:19 . So every time we perform a movement that 42:20 perform a movement that 42:20 perform a movement that requires effort, we 42:21 requires effort, we 42:21 requires effort, we also synchronize 42:23 also synchronize 42:23 also synchronize our breathing. So, we 42:25 our breathing. So, we 42:25 our breathing. So, we exhale during 42:26 exhale during 42:26 exhale during exertion. I'll play 42:28 exertion. I'll play 42:29 exertion. I'll play the video again so you 42:30 the video again so you 42:30 the video again so you can see. So, 42:32 can see. So, 42:32 can see. So, inhale, exhale. And now 42:34 inhale, exhale. And now 42:34 inhale, exhale. And now it moves on 42:35 it moves on 42:35 it moves on the exhale, up and down. 42:36 the exhale, up and down. 42:37 the exhale, up and down. And now she 42:38 And now she 42:38 And now she is breathing again. and performs the movement 42:42 is breathing again. and performs the movement 42:42 is breathing again. and performs the movement on the exhale with 42:43 on the exhale with 42:43 on the exhale with activation of the 42:44 activation of the 42:44 activation of the abdominal and gluteal muscles. 42:45 abdominal and gluteal muscles. 42:48 Here we see 42:49 Here we see Hannah doing a 42:50 Hannah doing a 42:50 Hannah doing a deep 42:51 deep 42:51 deep abdominal exercise. That is, the 42:53 abdominal exercise. That is, the 42:53 abdominal exercise. That is, the transverse 42:54 transverse 42:54 transverse abdominal muscle. "90-90 42:57 abdominal muscle. "90-90 " position: 90 degrees at the knee 42:59 " position: 90 degrees at the knee 42:59 " position: 90 degrees at the knee and 90 degrees at the 43:01 and 90 degrees at the 43:01 and 90 degrees at the hip. The spine is in a 43:04 hip. The spine is in a 43:04 hip. The spine is in a neutral 43:05 neutral 43:05 neutral position here while she 43:06 position here while she 43:06 position here while she is lying face down. She will take a 43:11 is lying face down. She will take a 43:11 is lying face down. She will take a breath 43:12 breath 43:12 breath before performing the movement. 43:13 before performing the movement. 43:17 And on the exhale, she 43:17 And on the exhale, she will perform a movement, 43:18 will perform a movement, 43:18 will perform a movement, activating the 43:19 activating the 43:19 activating the abdominal muscles. Up and down 43:22 abdominal muscles. Up and down 43:22 abdominal muscles. Up and down we exhale. So, let 43:23 we exhale. So, let 43:23 we exhale. So, let 's begin. So, inhale, 43:29 's begin. So, inhale, 43:29 's begin. So, inhale, exhale. It activates the 43:31 exhale. It activates the 43:31 exhale. It activates the abdominal muscles. It is very 43:33 abdominal muscles. It is very 43:33 abdominal muscles. It is very important that 43:35 important that 43:38 the position of the spine does not 43:38 the position of the spine does not change when lowering and raising the leg. That is, the 43:40 change when lowering and raising the leg. That is, the 43:40 change when lowering and raising the leg. That is, the spine should not 43:41 spine should not 43:41 spine should not move up or 43:42 move up or 43:42 move up or down. It should 43:43 down. It should 43:43 down. It should remain completely 43:44 remain completely 43:44 remain completely neutral throughout the 43:45 neutral throughout the 43:45 neutral throughout the movement. That's all 43:47 movement. That's all 43:47 movement. That's all I wanted to 43:48 I wanted to 43:48 I wanted to share. These exercises are 43:50 share. These exercises are 43:50 share. These exercises are quite effective. They are 43:52 quite effective. They are 43:52 quite effective. They are easy to perform. 43:53 easy to perform. 43:54 easy to perform. just pay 43:55 just pay 43:55 just pay attention to the 43:55 attention to the 43:55 attention to the synchronization of your 43:56 synchronization of your 43:56 synchronization of your breathing. So always 43:58 breathing. So always 43:58 breathing. So always exhale with effort. 43:59 exhale with effort. 44:02 The rule is 44:02 The rule is that the spine 44:03 that the spine 44:03 that the spine remains 44:03 remains 44:03 remains neutral, 44:04 neutral, 44:04 neutral, maintaining its natural 44:05 maintaining its natural 44:05 maintaining its natural curves, as I 44:06 curves, as I 44:06 curves, as I mentioned at the beginning 44:07 mentioned at the beginning 44:07 mentioned at the beginning about optimal 44:08 about optimal 44:08 about optimal posture throughout the 44:09 posture throughout the 44:09 posture throughout the movement. 44:10 movement. 44:12 Dr. Claudius, that 44:12 Dr. Claudius, that was wonderful. And you 44:13 was wonderful. And you 44:13 was wonderful. And you know what everyone 44:14 know what everyone 44:14 know what everyone always asks, 44:15 always asks, 44:15 always asks, because we talk about 44:16 because we talk about 44:16 because we talk about not wanting 44:17 not wanting 44:17 not wanting people to do the 44:18 people to do the 44:18 people to do the rounding and 44:18 rounding and 44:19 rounding and bending like you 44:19 bending like you 44:19 bending like you showed because it 44:20 showed because it 44:20 showed because it increases the risk of 44:21 increases the risk of 44:21 increases the risk of fractures, and they 44:22 fractures, and they 44:22 fractures, and they always ask, that's 44:23 always ask, that's 44:23 always ask, that's one of the most important 44:24 one of the most important 44:24 one of the most important questions. So, how 44:25 questions. So, how 44:25 questions. So, how can I strengthen my 44:26 can I strengthen my 44:27 can I strengthen my abdominal muscles? So, I think 44:29 abdominal muscles? So, I think 44:29 abdominal muscles? So, I think you did a great job, 44:30 you did a great job, 44:30 you did a great job, and this last exercise is a 44:31 and this last exercise is a great 44:32 great 44:32 great way to start 44:34 way to start 44:34 way to start because it's very 44:35 because it's very 44:35 because it's very effective and safe. Well 44:36 effective and safe. Well 44:38 , I can't 44:38 , I can't thank 44:39 thank 44:39 thank you both enough. And is there anything 44:41 you both enough. And is there anything 44:41 you both enough. And is there anything last you want to 44:43 last you want to 44:43 last you want to say, Ruth? 44:44 say, Ruth? 44:46 I would just remind 44:46 I would just remind people that I 44:47 people that I 44:47 people that I think it's important 44:48 think it's important 44:48 think it's important to see a 44:49 to see a 44:49 to see a licensed 44:50 licensed 44:50 licensed professional when you're 44:51 professional when you're 44:51 professional when you're doing these 44:52 doing these 44:52 doing these posture exercises, 44:53 posture exercises, 44:53 posture exercises, because I didn't 44:54 because I didn't 44:54 because I didn't do any of the 44:55 do any of the 44:55 do any of the exercises that Dr. 44:56 exercises that Dr. 44:56 exercises that Dr. Claudia showed in 44:57 Claudia showed in 44:57 Claudia showed in this video. I didn't 44:59 this video. I didn't 44:59 this video. I didn't need to 45:00 need to 45:00 need to strengthen my 45:01 strengthen my 45:01 strengthen my abdominal or gluteal muscles. I was exercising 45:03 abdominal or gluteal muscles. I was exercising 45:03 abdominal or gluteal muscles. I was exercising regularly 45:04 regularly 45:04 regularly on a 45:05 on a 45:05 on a consistent basis before 45:06 consistent basis before 45:06 consistent basis before joining the 45:07 joining the 45:07 joining the Onierro program. But there 45:11 Onierro program. But there 45:11 Onierro program. But there were certain issues with 45:12 were certain issues with 45:12 were certain issues with my posture that 45:13 my posture that 45:14 my posture that Dr. Claudia 45:14 Dr. Claudia 45:14 Dr. Claudia was able to address by 45:15 was able to address by 45:15 was able to address by providing me with 45:16 providing me with 45:16 providing me with appropriate exercises 45:17 appropriate exercises 45:17 appropriate exercises adapted to my 45:18 adapted to my 45:19 adapted to my needs. And I believe that it is 45:23 needs. And I believe that it is 45:25 important for each person to receive 45:25 important for each person to receive such an individual 45:26 such an individual 45:26 such an individual therapy program. 45:28 therapy program. 45:28 therapy program. I would also like to add and 45:29 I would also like to add and 45:29 I would also like to add and encourage you—you 45:30 encourage you—you 45:30 encourage you—you will be surprised at 45:31 will be surprised at 45:31 will be surprised at how much you can 45:32 how much you can 45:32 how much you can improve your condition. 45:34 improve your condition. 45:34 improve your condition. And you know, 45:35 And you know, 45:35 And you know, consistency is 45:36 consistency is 45:36 consistency is key, but don't 45:37 key, but don't 45:37 key, but don't beat yourself up if 45:38 beat yourself up if 45:38 beat yourself up if you miss a day or 45:39 you miss a day or 45:39 you miss a day or two. 45:39 two. 45:40 two. Oh, that's such great 45:41 Oh, that's such great 45:41 Oh, that's such great advice, Ruth. I just 45:44 advice, Ruth. I just 45:44 advice, Ruth. I just think...like I 45:45 think...like I 45:45 think...like I said, when I 45:46 said, when I 45:47 said, when I saw you...first of all, I 45:48 saw you...first of all, I 45:48 saw you...first of all, I was so happy that my 45:49 was so happy that my 45:49 was so happy that my husband was 45:50 husband was 45:50 husband was referring everyone to Dr. 45:51 referring everyone to Dr. 45:51 referring everyone to Dr. Claudia, and, you know, 45:53 Claudia, and, you know, 45:53 Claudia, and, you know, when I saw you, I 45:54 when I saw you, I 45:54 when I saw you, I just couldn't 45:55 just couldn't 45:55 just couldn't believe my eyes. 45:56 believe my eyes. 45:57 believe my eyes. I thought, "Wow, you 45:58 I thought, "Wow, you 45:58 I thought, "Wow, you look 45:59 look 45:59 look amazing." Still 46:00 amazing." Still 46:00 amazing." Still , hard 46:01 , hard 46:01 , hard work pays off, 46:03 work pays off, 46:03 work pays off, and that's why I wanted 46:04 and that's why I wanted 46:04 and that's why I wanted you to be here and 46:05 you to be here and 46:05 you to be here and show people that it's 46:06 show people that it's 46:06 show people that it's possible. You saw where 46:08 possible. You saw where 46:08 possible. You saw where she started, and 46:09 she started, and 46:09 she started, and I think that's the most 46:10 I think that's the most 46:10 I think that's the most interesting thing. But 46:11 interesting thing. But 46:11 interesting thing. But what you 46:13 what you 46:13 what you said is important: people often 46:14 said is important: people often 46:14 said is important: people often see something in a magazine 46:15 see something in a magazine 46:15 see something in a magazine or somewhere and think, " 46:17 or somewhere and think, " Oh, let me try 46:18 Oh, let me try 46:18 Oh, let me try that." But the best thing you 46:20 that." But the best thing you 46:20 that." But the best thing you can do is 46:21 can do is 46:21 can do is get tested, 46:22 get tested, 46:22 get tested, work on 46:23 work on 46:23 work on your issues with a 46:24 your issues with a 46:24 your issues with a physical therapist, 46:25 physical therapist, 46:25 physical therapist, and that's when you'll 46:26 and that's when you'll 46:26 and that's when you'll see real 46:27 see real 46:27 see real results and 46:28 results and 46:28 results and get the right 46:29 get the right 46:29 get the right direction. This is so 46:30 direction. This is so 46:30 direction. This is so wonderful. Doctor 46:31 wonderful. Doctor 46:31 wonderful. Doctor Claudius, what do you 46:32 Claudius, what do you 46:32 Claudius, what do you need? First of all, 46:34 need? First of all, 46:34 need? First of all, tell people, because 46:35 tell people, because 46:35 tell people, because as soon as I 46:36 as soon as I 46:36 as soon as I met 46:37 met 46:37 met Dr. Claudia, I 46:38 Dr. Claudia, I 46:38 Dr. Claudia, I decided, "I'm going to try 46:39 decided, "I'm going to try 46:39 decided, "I'm going to try this." And I became 46:40 this." And I became 46:40 this." And I became incredibly strong 46:41 incredibly strong 46:41 incredibly strong thanks to O'Neero, even though I've 46:42 thanks to O'Neero, even though I've 46:42 thanks to O'Neero, even though I've been doing 46:43 been doing 46:43 been doing strength 46:43 strength 46:43 strength training all my life. This is a 46:44 training all my life. This is a 46:44 training all my life. This is a whole different level.
How to work with Dr. Claudia 46:46 whole different level. 46:46 whole different level. Why don't you 46:47 Why don't you 46:47 Why don't you tell people who 46:48 tell people who 46:48 tell people who live in New York or 46:50 live in New York or 46:50 live in New York or New Jersey where you 46:51 New Jersey where you 46:51 New Jersey where you are and how they 46:52 are and how they 46:52 are and how they can contact you 46:53 can contact you ? 46:53 ? 46:56 Yes. We're in 46:56 Yes. We're in Somerset, New 46:57 Somerset, New Jersey, right off 46:59 Jersey, right off 46:59 Jersey, right off Route 287, Exit 12. I 47:01 Route 287, Exit 12. I 47:01 Route 287, Exit 12. I always ask, where are the 47:02 always ask, where are the 47:02 always ask, where are the locals? Because we have 47:03 locals? Because we have 47:05 patients who travel an hour 47:05 patients who travel an hour and a half to two hours 47:06 and a half to two hours 47:06 and a half to two hours from Pennsylvania, 47:08 from Pennsylvania, 47:08 from Pennsylvania, from New York, from 47:08 from New York, from 47:08 from New York, from upstate 47:09 upstate 47:09 upstate New York. We 47:11 New York. We 47:11 New York. We even have patients 47:12 even have patients 47:12 even have patients who come from 47:13 who come from 47:13 who come from Virginia for this 47:13 Virginia for this 47:14 Virginia for this program. So yes, we 47:15 program. So yes, we 47:15 program. So yes, we want 47:17 want 47:17 want locals to come. We will 47:18 locals to come. We will 47:18 locals to come. We will definitely find a 47:19 definitely find a 47:19 definitely find a place for you. And I really love 47:21 place for you. And I really love 47:21 place for you. And I really love my job. You've 47:22 my job. You've 47:22 my job. You've seen Anna, she's a 47:23 seen Anna, she's a 47:23 seen Anna, she's a clinician who works 47:24 clinician who works 47:25 clinician who works with this. There 47:26 with this. There 47:26 with this. There is another very 47:27 is another very 47:27 is another very talented 47:27 talented 47:27 talented specialist on my team. I am very 47:29 specialist on my team. I am very 47:29 specialist on my team. I am very happy for my team. 47:30 happy for my team. 47:32 We are passionate about 47:32 We are passionate about our work, and our 47:33 our work, and our 47:33 our work, and our true vision is to 47:35 true vision is to impact our 47:36 impact our 47:36 impact our community and 47:36 community and 47:36 community and change these patterns 47:38 change these patterns 47:38 change these patterns that are perceived as the 47:39 that are perceived as the 47:39 that are perceived as the norm, when in reality 47:40 norm, when in reality 47:40 norm, when in reality they are not the norm at all 47:41 they are not the norm at all 47:41 they are not the norm at all and are not 47:42 and are not 47:42 and are not part of aging. 47:43 part of aging. 47:45 So we just want to 47:45 So we just want to clarify this. 47:46 clarify this. 47:46 clarify this. I'll add all of this to the 47:47 I'll add all of this to the 47:47 I'll add all of this to the release notes. 47:48 release notes. 47:48 release notes. I will also note that 47:50 I will also note that 47:50 I will also note that Dr. Claudia 47:51 Dr. Claudia 47:51 Dr. Claudia came to the 47:51 came to the 47:51 came to the "Happy Bones" community and 47:53 "Happy Bones" community and 47:53 "Happy Bones" community and conducted several 47:54 conducted several 47:54 conducted several classes. They are available 47:55 classes. They are available 47:55 classes. They are available online and they are 47:56 online and they are 47:56 online and they are really great, 47:57 really great, 47:57 really great, teaching people how to 47:58 teaching people how to 47:58 teaching people how to breathe, how to work 47:59 breathe, how to work 47:59 breathe, how to work with their feet, and many 48:01 with their feet, and many 48:01 with their feet, and many other things, 48:02 other things, 48:02 other things, including home 48:03 including home 48:03 including home exercises. So I'll provide 48:04 exercises. So I'll provide 48:04 exercises. So I'll provide all of these links 48:05 all of these links 48:05 all of these links since everyone 48:06 since everyone 48:06 since everyone really liked them. 48:07 really liked them. 48:07 really liked them. Dr. Claudius, these 48:08 Dr. Claudius, these 48:08 Dr. Claudius, these were such good 48:09 were such good 48:09 were such good classes, and they are 48:10 classes, and they are 48:10 classes, and they are accessible to everyone. 48:11 accessible to everyone. 48:11 accessible to everyone. One last word 48:13 One last word 48:13 One last word from me, Margie. Yes. 48:14 from me, Margie. Yes. 48:14 from me, Margie. Yes. I just want to 48:15 I just want to 48:15 I just want to make sure everyone 48:16 make sure everyone 48:16 make sure everyone knows: I highly 48:17 knows: I highly 48:18 knows: I highly recommend 48:19 recommend 48:19 recommend Dr. Claudia's program. I have 48:20 Dr. Claudia's program. I have 48:23 benefited immensely from it, and 48:23 benefited immensely from it, and although I don't think I've 48:24 although I don't think I've 48:24 although I don't think I've said it before, 48:26 said it before, 48:26 said it before, I highly recommend it to 48:27 I highly recommend it to 48:27 I highly recommend it to everyone. So thank you. 48:29 everyone. So thank you. 48:29 everyone. So thank you. Thank you. Thank you for 48:31 Thank you. Thank you for 48:31 Thank you. Thank you for trusting us. 48:32 trusting us. 48:32 trusting us. Yes, I still can't 48:33 Yes, I still can't 48:33 Yes, I still can't believe it, you know, I 48:34 believe it, you know, I 48:34 believe it, you know, I never believe in 48:35 never believe in 48:35 never believe in coincidences in life. And when 48:36 coincidences in life. And when 48:36 coincidences in life. And when Dr. Belinda Beck, 48:37 Dr. Belinda Beck, 48:37 Dr. Belinda Beck, the person who created, 48:39 the person who created, 48:39 the person who created, you know, who did the 48:40 you know, who did the 48:40 you know, who did the Lithmore study and 48:41 Lithmore study and 48:41 Lithmore study and created Ona, when I 48:42 created Ona, when I 48:42 created Ona, when I asked her, "Is there 48:42 asked her, "Is there 48:42 asked her, "Is there anyone in the United 48:43 anyone in the United 48:43 anyone in the United States who is 48:44 States who is 48:44 States who is doing this 48:45 doing this 48:45 doing this program?" When I 48:46 program?" When I 48:46 program?" When I interviewed her 48:47 interviewed her 48:47 interviewed her for my summit, she 48:48 for my summit, she 48:48 for my summit, she said, "Oh, one 48:49 said, "Oh, one 48:49 said, "Oh, one person." I asked, " 48:50 person." I asked, " Where are they?" "Somerset, 48:51 Where are they?" "Somerset, 48:51 Where are they?" "Somerset, New Jersey, 25 48:52 New Jersey, 25 48:52 New Jersey, 25 minutes from where 48:53 minutes from where I live." It was no 48:55 I live." It was no 48:55 I live." It was no coincidence that I met 48:56 coincidence that I met 48:56 coincidence that I met you, Dr. Claudius. 48:57 you, Dr. Claudius. 48:58 you, Dr. Claudius. And I feel so 48:59 And I feel so 48:59 And I feel so grateful because you've 49:01 grateful because you've 49:01 grateful because you've changed the lives of 49:01 changed the lives of 49:01 changed the lives of so many people, and it's 49:03 so many people, and it's 49:03 so many people, and it's just...it's just 49:04 just...it's just 49:04 just...it's just amazing. So, thank 49:06 amazing. So, thank 49:06 amazing. So, thank you both for 49:07 you both for 49:07 you both for sharing this. And I'm 49:10 sharing this. And I'm 49:10 sharing this. And I'm really...I'm so excited to be 49:11 really...I'm so excited to be 49:11 really...I'm so excited to be able to 49:12 able to 49:12 able to tell the world about this 49:13 tell the world about this 49:13 tell the world about this and let people 49:14 and let people 49:14 and let people know what's possible. And that's how 49:16 know what's possible. And that's how 49:16 know what's possible. And that's how I look at 49:17 I look at 49:17 I look at things. Do you know what we 49:19 things. Do you know what we 49:19 things. Do you know what we can do? And 49:20 can do? And 49:20 can do? And when we see such 49:21 when we see such 49:21 when we see such good results, it is, 49:22 good results, it is, 49:22 good results, it is, in a way, a 49:23 in a way, a 49:23 in a way, a blessing 49:23 blessing 49:24 blessing disguised as a 49:24 disguised as a 49:24 disguised as a hardship, right, Ruth? 49:26 hardship, right, Ruth? 49:26 hardship, right, Ruth? Yes. 49:26 Yes. 49:26 Yes. OK. Thank you very much. 49:28 OK. Thank you very much. 49:28 OK. Thank you very much. Thank you. 49:29 Thank you. 49:29 Thank you. Thank you. 49:29 Thank you. 49:30 Thank you. Thank you, Ruth. 49:31 Thank you, Ruth. 49:31 Thank you, Ruth. Thank you. No, I'm grateful to 49:32 Thank you. No, I'm grateful to 49:32 Thank you. No, I'm grateful to you. I hope you 49:34 you. I hope you 49:34 you. I hope you enjoyed this 49:35 enjoyed this 49:35 enjoyed this interview as much as 49:36 interview as much as 49:36 interview as much as I did and now you have a 49:37 I did and now you have a 49:37 I did and now you have a better understanding of the 49:38 better understanding of the 49:38 better understanding of the importance of posture. And the 49:40 importance of posture. And the 49:40 importance of posture. And the good news is that there is a 49:41 good news is that there is a 49:45 lot that can be done. All references 49:45 lot that can be done. All references to the classes 49:46 to the classes 49:46 to the classes taught by Claudia, as well as 49:48 taught by Claudia, as well as 49:48 taught by Claudia, as well as her institution, 49:49 her institution, 49:49 her institution, will be in the 49:50 will be in the 49:50 will be in the release notes. So, 49:52 release notes. So, 49:52 release notes. So, thank you very much for watching, and I 49:53 thank you very much for watching, and I 49:53 thank you very much for watching, and I look forward to seeing you 49:55 look forward to seeing you 49:55 look forward to seeing you in the next 49:56 in the next 49:56 in the next episode.
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