The Social | A five-minute yoga routine that will help you feel your best

It sounds too good to be true, but Manual osteopath Liza Egbogah proves it’s possible!

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Spring is here which means it’s time to ditch the layers, shake off the winter blues and get moving. Manual Osteopath Liza Egbogah has a workout routine that will be sure to get you into shape in just five minutes.

It’s all about consistency with this workout and doing it every day. We all know that there are tremendous benefits that go along with a regular exercise routine such as less pain, better overall health, improved mobility and an improved mood, and this routine does just that.

So, how will these poses help?

These five yoga poses are proven to target all major stabilizer muscles in the body that you would typically focus on in the gym, which lead to better posture, improved appearance and less stress on the body. Each of the poses in this session help to increase endorphins which are the natural feel good chemicals in your body. They also help to reduce cortisol levels – which is the hormone associated with stress. Because the routine also helps to improve your posture it means that you will have lasting positive effects on your mood beyond the 5 minute routine. Research has shown that just 30 minutes of good posture can improve your mood while 20 minutes of poor posture is enough to leave you feeling down.

BOW PULLING POSE

HOW-T0

  1. Stand with your feet shoulder width apart. Inhale, shift your weight onto your right foot, and lift your left heel toward your left buttock as you bend the knee. Press the head of your right thigh bone back, deep into the hip joint, and pull the knee cap up to keep the standing leg straight and strong.

  2. Try to keep your torso relatively upright and reach back with your left hand and grasp the outside of your left foot or ankle so that your finger tips are on the outer part of the ankle.

  3. Begin to lift your left foot up, away from the floor, and back, away from your torso and kick it towards the ceiling. Extend the left thigh behind you and parallel to the floor. Stretch your right arm forward, in front of your torso, parallel to the floor.

  4. Stay in the pose for 20 to 30 seconds. Then release the grasp on the foot, place the left foot back onto the floor, and repeat for the same length of time on the other side.

BENEFITS

This move opens up the chest and hips which has been proven to reduce cortisol [stress hormones] levels meaning you’ll feel better and also helps to improve your posture.

 

TRIANGLE POSE

HOW-TO

  1. Stand with your feet hip-width apart. Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide and palms down.

  2. Turn your left foot in slightly to the right and your right foot out to the right 90 degrees. Line up the right heel with the left heel. Firm your thighs and turn your right thigh outward, so that the center of the right knee cap is in line with the center of the right ankle.

  3. Extend your torso to the right directly over the right leg, bending from the hip. Rotate the torso to the left, keeping the two sides equally long. Rest your right hand on your shin, ankle, or the floor outside your right foot. Stretch your left arm toward the ceiling, in line with the tops of your shoulders. Turn your head it to the left looking up at your left hand.

  4. Stay in this pose for 30 seconds to 1 minute. Inhale to come up, strongly pressing the back heel into the floor and reaching the top arm toward the ceiling. Reverse the feet and repeat for the same length of time to the left.

BENEFITS

Triangle pose is so intense that it acts as a cardiovascular workout. It takes work from a large number of muscles and some serious balance to hold this pose which results in a serious calorie burn. You’ll really feel the sweat. You’ll also come out of it feeling better and more aligned.

 

HEAD TO TOE POSE

HOW-TO

  1. Bring your feet together and raise your arms above head. Interlock your fingers and release the pointer fingers [steeple grip]. Step your right leg out about 4 feet towards the right. Turn your right foot out 90 degrees and do same with torso, hips, arms, and head.

  2. Rotate left foot in about 45 degrees to keep hips squared forward. Tuck your chin into your chest while maintaining straightened arms and legs. Round down from the hips until your forehead touches your right knee. If your hamstrings or back is tight you can bend your right leg until your forehead touches the knee.

  3. Keep your arms and left leg straight, and if you need help balancing, separate your hands and place them on the floor. Keep your forehead on the right knee making sure your hips are square to the floor. Try to hold this position for 20-30 seconds.

  4. Repeat on left side by turning once to face forward and then turning again to face left leg

BENEFITS

This pose is great for boosting metabolism and improving your mood. By compressing your thyroid when you bring your head to your knee, you are stimulating it and improving your metabolism. The rush of blood to your head is also great for your mood while the overall stretch helps to create alignment.

 

PLANK POSE

HOW-TO

  1. The plank is one of the best core workouts you can do to improve your posture. Since you are working many of your large stabilizer muscles with this exercise you are also getting a cardiovascular boost.

  2. Start from standing and then bring your hands to the ground in front of you. Inhale and draw your torso forward until the arms are perpendicular to the floor and the shoulders directly over the wrists, torso parallel to the floor.

  3. Press your outer arms inward and firm the bases of your index fingers into the floor. Firm your shoulder blades against your back then spread them away from the spine.

  4. Press your front thighs up toward the ceiling, but resist your tailbone toward the floor as you lengthen it toward the heels. Your back should be flat like a plank board.

BENEFITS

This pose engages your abdominal muscles for a serious burn. Try to stay in the plank for 1 minute.

 

CAT CAMEL

HOW-TO

  1. Kneel down on all fours with your hands directly underneath your shoulders and your knees underneath your hips. Round your upper back while pressing your shoulders forward and looking down. This is your starting or cat position.

  2. Pause, then slightly arch your back while looking up towards the ceiling to a slow count of 5. Return to starting position and repeat 5 times

BENEFITS

Cat camel is a great mobilizing pose that will help reduce stress hormones and increase endorphins which are feel good chemicals in your body. It will also help correct an anterior pelvic tilt posture [where your stomach sticks out] from too much time sitting.

WATCH THE FULL SEGMENT HERE

etalk | Myofascial Release Facial

etalk-dr-Liza

I shared one of my favourite celebrity treatments with etalk’s Chloe Wilde. Using a combination of myofascial release and innovative tools I create a natural face lift, enviable glow, jawline and cheekbone definition, and improved clarity to the skin. The full treatment lasts approximately 60 minutes and primarily consists of a proprietary face massage. Here’s a snippet of the treatment below.




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Home & Family | Easy Head To Toe Exercises to Improve Your Posture

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I joined Hallmark Channel’s Home & Family to share the effect that poor posture can have on your health and 4 easy exercises you can do to improve your posture. Watch the segment below for a head to toe fix that will not only leave you feeling better but looking better!

p.s. I’m wearing the dr. Liza pump

You may just need some compression in your life..

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Do you spend all day on your feet? 👣

Are you constantly in the air? ✈️

Do varicose veins run in your family?

If you answered yes to any of these, you should probably be wearing compression socks. They help to boost circulation in the legs and help prevent sore, puffy and achy feet and calves. They can also help prevent varicose veins. And of course dr. Liza shoes do much of the same so paired together you’re bound to feel [and look] good.

Balance Your Way To Better Posture

Better balance can not only help strengthen your core and prevent injury, it can also improve your posture from the foot up. When you are balancing on one foot [bare foot or in your dr. Liza shoes] you’re actually strengthening the muscles in your foot. This will lift you up and make you stand up taller. It will also mean less foot, knee, hip and back pain and better posture. Strengthening your core with these balancing poses can also help correct the dreaded hunched forward posture that can be caused by too much sitting.

WATCH THE SEGMENT HERE

The Best Stretch of Your Life Using a Stability Ball

As the title suggests, this sequence will give you the best stretch of your life and all you need is a stability ball. Not only will it make you feel great, boost endorphins [feel good hormones] and ease tension, it will also have your looking taller, longer and leaner.

This series focuses on the upper body, core and hips but stay tuned for a part two that will address the legs and feet!

Questions? Send me an email to hi@dr-Liza.com

5 Easy Exercises To Improve Your Posture At Any Age

Here are five easy exercises you can do to improve your posture at any age:

 

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1) Pectoral stretch: Interlock your hands behind your back, keeping your arms straight while pulling your hands down towards to ground. Squeeze your shoulder blades together and hold for five seconds while keeping your body in an upright position. You should feel a comfortable stretch through your chest. Do this several times each day.

What it does: By releasing tight pectoral muscles, the shoulders will visibly drop and move backward, combatting the rounded hunch effect that can happen with poor posture. With this exercise you are not only stretching your chest muscles that can pull you in, you are strengthening your back muscles that will help hold you in a more upright position.

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2)  Thoracic extension:  Stand or sit in a chair and clasp both hands behind your head. Gently arch backward, squeeze your shoulder blades together and hold for five seconds. You should feel a comfortable stretch through your chest. Do this several times each day.

What it does: This reduces hunching in the middle back and opens up the chest. This can help to alleviate neck and upper back pain and will help correct a slouched forward posture.

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3) Pelvis tilt: Lie down with your back on the floor, knees bent and feet planted on the ground. Put one hand behind the small of your back. Tilt your pelvis so that you squish your hand into the floor. Hold this for five seconds to complete a pelvic tilt. After practicing this movement while lying on the ground, try doing it standing.

What it does: Often a result of too much sitting, tight hip flexor muscles cause your pelvis to tilt forward and cause you to bend forward. When you have tight hip flexors you will find it hard to straighten up and will likely suffer from back pain. This little exercise helps to bring your pelvis (and stomach!) back into alignment and also reduces back pain by engaging your core and pelvic muscles.

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4) Back bends: Stand with your feet planted firmly on the ground and your hands behind your hips for support. Look up to the ceiling and take a deep breath in. As you exhale, slowly and gently bend backwards to the point where you can maintain your balance. Take a few breaths while you’re in the back bend, then slowly come back up to standing. As you feel more comfortable with this exercise you can bring your arms overhead while you bend.

What it does: This is an ideal exercise to do every time you get up from a seated position. It takes pressure off your spine, which reduces lower back pain, while also improving a hunched appearance. Looking up to the ceiling corrects misaligned forward head posture too, making you look longer and leaner and relieving neck pain.

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5) Hamstring stretch: While standing, place one leg on a chair directly in front of you. The standing leg and the leg on the chair should both be straight and your hips should point forward. Slowly bend forward until you feel a stretch at the back of your leg. Hold for 15-20 seconds and repeat on the other leg.

What it does: Tight hamstrings are one of the main culprits of slouching because they cause your pelvis to tilt backward. By elongating the hamstrings you will instantly look and feel taller.

Extra tip: In addition to these five posture fixes, try to get up from a seated position at least every 45 minutes for a stretch or quick walk.

 

etalk | the hangover fix

etalk came in the[fix] to learn how slapping and tapping can help create .a natural facelift, leave you with a glowy face, twinkly eyes and help your features look more defined. I call this the hangover fix because it helps to erase all the symptoms that appear on your face with a hangover - dulling of the skin, reddish eyes, puffy face etc.. Watch the segment here

If you would like to book this treatment, it falls under MYOFASCIAL RELEASE

Foam Rolling To Fix Your Knees

Are you feeling pain at the front and/or back of your knees? This could be from wearing the wrong shoes [ex. flip flops, stilettos, shoes with no support], repetitive movements involving twisting and jumping, exercising with poor form, osteoarthritis and too much time spent standing or sitting [yes, too much sitting can cause knee pain! It actually causes your hip flexors and calf muscles to tighten up which affect your gait and cause inflammation behind the knee].

If you think your knee pain might be caused by one of the factors above, then this foam rolling sequence can help to alleviate your knee pain. Please note that if you had had an accident, fall or believe something is torn, don’t do this sequence. It’s always best to check with your health provider before trying this routine.

The Energy Fix

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We all lead busy lives trying to juggle work and family and everything in between, so it’s no wonder that our bodies revolt from time to time! Lucky for us, Manual Osteopath Liza Egbogah has some tips and treatments for an instant energy boost.

Feeling tired, drained or depressed are all symptoms of fatigue. Fatigue can be a result of many things like an unhealthy lifestyle, stress, depression, trauma, lack of sleep or most commonly an unbalanced framework.

SYMPTOMS OF FATIGUE

If you’re feeling worn down an osteopathic treatment can really help. This treatment aims to restore your health and energy by promoting joint mobility, better posture, nerve function and circulation by massaging the bones, joints and muscles.

HOW TO FIX IT

The “Energy Fix” treatment instantly improves energy levels and promotes restful, higher qualities of sleep. This treatment uses a combination of osteopathic mobilizations, modalities and essential oils like peppermint and orange oil to improve blood flow, increase energy levels, reduce stress and promote a deeper sleep.

Acupressure can also help energize and invigorate. Using the points, it releases muscle tension and pain while also stimulating and increasing blood circulation, lymph and endorphins. Instead of using needles, acupressure relies on fingers to push on acupoints. Putting pressure on these acupoints release natural painkillers called endorphins that blocks pain signals along nerves and eases insomnia and fatigue.

ACUPRESSURE POINT 1: YIN TANG

This point is located just between and above the eyebrows, also known as the third eye chakra and is used to open and clear perception and calm the mind from overactive thinking. So not only does it give you instant energy but it also helps you relax.

ACUPRESSURE POINT 2: JIAN JING

It is located at the highest point of the shoulder muscle and can be used to simulate circulation and relieve fatigue.

ACUPRESSURE POINT 3: QI HAI

Located at 2 finger widths below the belly button, this point translates to ‘Sea of Qi and is used to call upon deep, dormant energy to relieve tiredness.

ACUPRESSURE POINT 4: ZUSANLI

This point also known as ‘Leg Three Miles’ boosts your energy and strengthens your muscles so much that you can even walk 3 more miles when used. It is located 4 finger widths below the kneecap and 1 finger width to the outside of your shin bone. Not only does it increase your energy but it also helps with digestive problems.

ACUPRESSURE POINT 5: TAICHONG

This is located on the top of the foot, 2 finger widths above where the big toe and second toe meet and is used to relieve stress, ease anxiety and increase smooth blood circulation.

Dr. Liza is the Body & Posture Expert of choice for political leaders, CEOs and A-list celebrities. When she’s not traveling to treat her Hollywood clientele, Dr. Liza practices as a manual osteopath at the[fix], her boutique clinic in Toronto’s Financial District.

The Ultimate Guide You Need to Relax and De-Stress

The Ultimate Guide  You Need to Relax and De-Stress

If you are feeling stressed, anxious or hold a lot of tension in your body, this post is for you. I demonstrate my favourite acupressure points, breathing techniques and yoga poses to leave you feeling instantly relaxed. If you have trouble getting to sleep and staying asleep this routine will be helpul and some of the moves can even help ease a panic attack.

Read More

WELL+GOOD | SWEAR TO GOD, THIS FACIAL GAVE ME BETTER POSTURE

Serving me tea in her airy suite at Chicago’s Four Seasons hotel, Liza Egbogah, BSc, DC, DOMP, a Toronto-based myofascial release expert, floats around in a gauzy white dress that highlights the sort of angelic, fairy godmother glow she bequeaths to the complexions of stars like Yara Shahidi, Sally Hawkins, and Amanda Brugel. It’s not just her otherworldly manners and presentation that warrant the attention—it all started a year into her decade of practice when clients started to report surprising side effects after myofascial release appointments.

“Not only did they feel better, but also looked markedly younger and more refreshed. An actor had come in for back pain, but when he returned to set his co-stars asked if he had work done because he looked like he just took 10 years off,” she shares. Though the promise of a fountain-of-youth facial surely caught my attention, I’ve come to discuss rumors that her aforementioned treatment is actually helping clients to sit straighter, stand taller, and reverse the dreaded “cashew” shape that spending hours slouched over a keyboard can create. “Posture is greatly affected by receptors in the joints and muscles in your upper neck region,” explains the facialist who’s gained a reputation for her magic fingers and signature Face Lift Facial. Here’s what to know about the posture-enhancing facial, and how to replicate the sit-straighter results at home.


Re-posturing via release

According to Dr. Liza, the whispers are true, and she illustrates the reposturing process in impressive detail. “When the face, especially the jaw, is misaligned because of tight muscles (like your masseter and temporalis) this can cause your head to move forward, tilt and rotate because of muscles in the neck that have tightened up to compensate,” she explains. “This change in positioning will then cause the pectoralis muscles to tighten, rolling your shoulders forward and creating a hunch in your middle back. By releasing tight facial and jaw muscles or fascia, you can create alignment which improves the positioning of the neck, correcting the chain reaction.” After a session, many patients find that once their above-the-neck fascia has been gently released, an immediate reduction in neck, shoulder and back tension ensues. “This is because the head has moved back to its normal position and is no longer putting undue stress on the neck and the rest of the spine,” Dr. Liza notes. “As your body senses the correction in the face and neck, it starts to fall back into alignment.”

While appointments are always available as she flies coast to coast treating high profile clients, Dr. Liza agreed to break down her trademark moves for anyone hoping to approximate an at-home, mini-adjustment on themselves or a friend—even if it’s just to spend a few extra minutes with that jade roller, long forgotten in the freezer. “Facial tapping—almost like slapping your face with your fingers—and using a jade roller over tightened facial muscles and can help re-create some of the effect,” she admits, though some of these moves are clearly best left to a professional.

What to expect from a myofascial facial

1. To start, myofascial release is performed on the upper back and shoulders with upward strokes, moving towards the head. The face is massaged to determine where there are knots in the muscles and fascia and to assess whether they are affecting alignment in the face.

2. A jade roller (Hora Skin Care’s version uses actual jade stone, $26) is used to release tight muscles in the face and promote lymphatic drainage. The gua sha stone (like Skin Gym’s Crystal Beauty Tool, $32) is used for areas that require contouring or to provide a deeper muscle release in chronically tight fascia and muscles.

3. Next facial cupping (easily found in a set like Vie Healing’s collection, $36) is used in areas where there is hollowing or wrinkling to stimulate collagen production and activate thinned out muscles.

4. Osteopathic manipulations are used on the facial bones and cartilage of the nose to create balance and symmetry in the face. (Don’t try this at home!)

5. Facial tapping is used to, again, boost collagen, increase tone in the skin, and encourage the appropriate muscles to contract creating a natural lift.

Custom Orthotics Promo | dr. Liza bootie offer

From Oct 24th - Nov 24th order a pair of custom orthotics at    the[fix]    and get the[fix] bag, water bottle and a jade roller [a $100 value]. Email or call 416.366.1703 to book your appointment now!    Please note that you do require a prescription from your medical doctor to obtain insurance reimbursement. Select plans with Sunlife permit a prescription from a Chiropractor so I would be able to write a prescription for you. Custom orthotics are only recommended if you have a medical need for custom orthotics.

From Oct 24th - Nov 24th order a pair of custom orthotics at the[fix] and get the[fix] bag, water bottle and a jade roller [a $100 value]. Email or call 416.366.1703 to book your appointment now!

Please note that you do require a prescription from your medical doctor to obtain insurance reimbursement. Select plans with Sunlife permit a prescription from a Chiropractor so I would be able to write a prescription for you. Custom orthotics are only recommended if you have a medical need for custom orthotics.

dr-liza-bootie

The dr. Liza bootie has a 2 inch heel, 0.5 inch platform and a ‘walking on a cloud’ orthotic insole. Also, they are perfectly suitable for wide or narrow ankles and feet 🖤