PBF: POWERING UP toward a solution!

This year, Posture Biomechanics Foundation's research and education will focus on how to:

 

            * Safely strengthen the spine

            * Load the spine within its biomechanical limits

            * Discover optimal posture alignment for improving health and well being

            * Achieve spine stability and integrity

            * Train the body with optimal alignment for all movement and activities of daily living

            * Improve the quality and strength of the spine's structure

            * Distribute spine load safely

                        within the vertebrae

                        throughout the spine

                        throughout the body

            * Build a more stable, stronger body spine

            * Apply these techniques to other exercise programs, movement methods, and weight training

            * Integrate this proven technology of biomechanics and posture into our communities, health and fitness facilities

               in order to build stronger statures

For more details please view Program Overview and the Research Literature Review.

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PROGRAM OVERVIEW

 

 

This approach is based on THE MEEKS METHOD and Dynamic Postural Unloading.  It is designed to improve your spine and core strength, balance, posture, control of body movement, and overall health. 

 

EXPERIENCE 3 STEPS to build a stronger back and better posture!

1. UNLOAD and take the weight off of your spine

2. REALIGN your body for effective training

3. STRENGTHEN your core and deep postural muscles

 

A safe, specific, and easy to implement approach

• Develop a stronger body with optimal alignment

• Improve your balance, agility, and body mechanics

• Learn a specific program you can practice on your own

• Implement safe movement training for everyday activities

 

 

 

HOW POSTURE AFFECTS YOUR SPINE HEALTH

 

 

POSTURE is one of the most visible signs of spinal deformity and compromised spine integrity*. Neck pain, back pain, stiffness, weakness, and imbalance are all frequently associated with postural  problems. It is recognized as a significant health problem due to the physical, psychosocial, and economic consequences.

 

Changes in posture affect spine health by altering the relative orientation of body structures.^1,17  This program specifically focuses on eliminating the problems associated with this condition, which include:

 

Body Structure Associated Problem or Condition

Vertebrae               Osteoporosis, Osteopenia, Stenosis

Joints                      Degenerative Joint Disease, Arthritis (i.e. Osteoarthritis)

Discs                        Disc Bulge, Disc Herniation, Degenerative Disc Disease

Pelvic position     Pelvis and Sacroiliac Dysfunction

Muscles                  Strains, Weakness, Tightness, Trigger Points

Ligaments              Sprains, Over-Stretched Ligaments

Ribs/Chest             Impaired Breathing, Decreased Lung Capacity

 

These common problems influence how the entire body operates in space, as well as the ability to control movement. Therefore, the precise manner in which you sit, stand and move could affect your spine health.¹  

(*Integrity: The state of being unimpaired; soundness)

 

 

 

MAY THE FORCE BE WITH YOU: UNLOAD 

 

This method applies evidence-based research that demonstrates the benefits of spinal UNLOADING: removing or decreasing force and compression on the vertebrae. Load or force comes from gravity, muscles, body position, and movement. Too much or too little load can damage the vertebrae, however just the right amount and type can improve vertebral integrity.

 

The foundation of this approach is based on optimal spinal UNLOADING.  This can be achieved with: body position, specific muscle training, posture alignment, control of movement, and body mechanics. The Spine Revolution program integrates these components to improve spine and overall health.

 

                        

BODY POSITION AND MOVEMENT: WHICH ONES ARE BEST FOR YOUR BACK?

Posture, body position, movement, and type of exercise affect the health of your spine depending on the amount, direction, and location of the force placed onto it. The FRONT of the spine (vertebral body) is soft, spongy and more frequently damaged than the BACK of the spine, which is hard, firm, and stronger.

Bottom Line: UNLOAD the front of the vertebral body!

 

       

UNLOAD TO REDUCE THE FORCE ON THE FRONT OF THE SPINE 

 

             Harmful Forces                                                                 Associated Activity or Position
          Seated bending forward lifting an object                        Picking up shoes / purse
          Standing bending forward lifting an object                    Picking up groceries / box / newspaper
          Seated bending forward                                                   Working on computer, reading, putting on socks / shoes
          Standing bending forward                                               Cleaning, gardening, laundry
          Seated in a chair, legs level with hips                             Car seats, weight training machines
 
          Healthier Forces
          Standing with a lengthened posture
          Active seated alignment
          Lying on your side
          Lying on your back or stomach

THE BENEFITS OF UNLOADED BACKWARD BENDING EXERCISE

 

 

Effective exercises for the spine are different from loading (weight bearing) exercises for the arms and legs. Research demonstrates that specific muscle training for the back performed in an unloaded position (i.e. lying on stomach, side, or back) can improve spine integrity and decrease the chance of damage and/or fracture.¹⁹

 

The benefits of UNLOADING the front of the spine with backward bending exercise demonstrates the potential to improve spine integrity throughout a lifespan.

 

STAND UP FOR SPINE HEALTH!

 

• Look better and feel great

• Improve the shape of your spine
• Develop better spine integr