5 Easy Exercises to Improve Your Kids Posture

kid-friendly-posture-exercises

It's a 21st-century reality that kids as young as 4 and 5 are developing poor posture due to too much time using tech. I visited CTV Morning Live Calgary with my sweethear to share some tips and tricks for getting your little ones to create good posture habits from the start.

Custom Orthotics Promo For February

custom-orthotics-toronto

Do you feel supported? Custom orthotics help to support and balance your body to help you feel better. Not only that, they help protect your weight bearing joints like your ankles, knees and hips. Foot, ankle, knee, hip or back pain? You may benefit from custom orthotics! 👣

For the month of February get a pair of custom orthotics for only $350. Most extended health care plans provide coverage for custom orthotics with a prescription from a medical doctor. The custom orthotics visit includes a full comprehensive assessment, gait and biomechanical evaluation, a pair of custom orthotics and follow-up visit to make sure they are doing what they should. 

Call 416-366-1703 or email thefixtoronto@gmail.com to book your custom orthotics appointment with me.

The ruby red dr. Liza pumps are 70% off from now until Feb 14th! Order them at  drLizashoes.com

The ruby red dr. Liza pumps are 70% off from now until Feb 14th! Order them at drLizashoes.com

“Kill them with success and bury them with a smile” 

With over 10 years in practice and 30 years as an entrepreneur [I started young haha]  I thought I would reflect on one of the greatest challenges I have faced in my career.

dr-liza-egbogah

In 2014 I decided to sell the clinic that I founded in 2007 in order to spend more time with my newborn son. I wanted to continue to work at the clinic without spending the significant time necessary to manage 6 health care providers. At the time my instincts told me not to sell it to the Chiropractor who had expressed interest in purchasing it. I had a bad feeling about her intentions but with the demands of a young son and a mother-in-law who was suffering from late stage cancer I decided against better judgment to proceed with the sale.  2 months later my email address was deleted and I was locked out of the office that I started in 2007 with all my personal belongings and patient files still in the clinic. When my patients decided to stay with me, this Chiropractor decided to file a frivolous lawsuit against me for lost revenue. She also proceeded to file complaints against me on behalf of patients without their consent, knowledge or approval.  Additional harassment included contacting my patients and colleagues at my new clinic and attempting to steal my domain name.

Through all of this I am proud to say I have persisted and used these challenges to fuel my success. In the time since my clinic was stolen from me I was able to start a new clinic, the[fix] that has been thriving. I became a body & posture expert for CTV’s The Social and CTV Morning Live, developed the dr. Liza pump and furthered my education to become a manual osteopath.  I also received the trailblazer and professional impact award from the Nigerian Canadian Newspaper and recently the Science & Technology Award from Afroglobal. Through this process I have learned that life in itself is a great learning tool and that as long as you are passionate about what you do, put in the work and maintain a positive outlook, you can achieve success. I have also learned to trust my instincts and will never make the same mistake twice!!

Liza-Egbogah-The-Social

Science & Technology Award

Dr. Liza Egbogah Excellence Awards

I am so honored to be receiving the SCIENCE & TECHNOLOGY award at the Excellence awards for the development of the shockingly comfortable dr. Liza pump [drLizashoes.com]. The awards take place on Oct 21st and I would love for you to join me!

The Social - Stretches For Better Sleep

Deep Relax Breathing
To try this relaxing breathing exercise, you can either sit up crossed-legged or lie down on your right side. Cover the right nostril with your thumb and extend the fingers out. Then take five to 10 deep breathes out of your left nostril. 

Benefits
It encourages relaxation by balancing out the left and right sides of your brain and calming the nervous system.

Rock-a-Bye Roll
Lying on your back, hug knees in to chest. Cross your ankles and wrap both arms around your shins with clasped hands. Inhale and rock your body up to sit; exhale as you roll back. 

Benefits
This is a very calming pose. Think about rocking a baby to sleep. The rocking motion in itself helps to calm the nervous system to prepare you for a deep sleep.

Happy Baby Pose
Lie on your mat and pull your knees to your chest. Place hands on the outsides of your feet, opening knees wider than your torso. Press feet into hands while pulling down on feet, creating resistance. Breathe deeply, holding for up to 1 minute.

Benefits
Similar to the calming effects of the rock-a-bye-roll exercises, the happy baby calms the brain and helps relieve stress. 

Nighttime Goddess Stretch
Lie on your back with knees bent. Place the soles of your feet together, then let your knees fall open, forming a diamond shape with your legs. Use your hands to gently push your knees down towards the ground. If you feel any strain, elevate your legs by placing a pillow underneath each knee.

Benefits
This stretch relaxes your body to promote restful sleep. It also feels really great!

Standing Forward Bend
Stand with feet hip-width apart and with a slight bend in the knees. Slowly bend forward and hold your elbows. Exhale and lengthen down through the crown of your head. To come up, release your arms, root through your feet, and slowly rise.

Benefits
It calms the brain and helps relieve stress and anxiety. In yoga this pose has been traditionally used to treat insomnia.

Ordering the dr. Liza pump

After 2 years spent designing the perfect high heel, the dr. Liza pump is finally here! The shoes will be available to order online starting March 10, 2017 at drLizashoes.com Sizes range from 6-11 [including half sizes] and can comfortably accommodate a wider foot.

What makes them so comfortable?

ORTHOTIC INSOLE Feature advanced foam cushioning and contoured arch support for all day comfort and long-term wear. The orthotics in the dr. Liza pump are engineered to provide biomechanical support and correction with every step.

EVA PLATFORM The platform is made of shock-absorbing EVA to make every step cushiony and comfortable.

ROCKER SOLE The forefoot platform rocker sole  off loads weight at the metatarsal heads [ball of your foot].  This means little pressure at the front of your feet when you are standing or walking.

NON-SKID RUBBER OUTSOLE Provides traction and shock absorption to keep you grounded and balanced with every step.

DEEP HEEL CUP Gives you greater stability by controlling over pronation [when your feet roll in too much]. It also helps to gather the fat at the bottom of your heel to provide additional cushioning. 

 

 

The Social: Posture Fixes for a Flatter Stomach

If we told you there's a way to treat back pain while simultaneously making your stomach look flatter, would you believe us? Liza Egbogah says it's true! 

See below for the celebrity chiropractor's treatments and stretches that can do the trick.

When your pelvis is tilted forward due to tight hip flexors, this can make your stomach stick out giving you the appearance of a protruding abdomen. Normalizing your pelvic tilt will cause your stomach to be flatter and look more toned. This treatment can also help to reduce bloating and the appearance of abdominal fat rolls.

The treatment includes myofascial release and manual stretching of the abdominals, hip flexors and quadriceps; percussion therapy on the stomach; chiropractic adjustments on the lower back and mobilizations of the hips

Hand to Floor Dancers Pose
Stand with your feet together. 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. Slowly bend forward to touch the floor in front of your while you kick your left heel back as you try to extend your leg. Stay in the pose for 20 to 30 seconds. Then slowly come back up to standing and 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: Tight hip flexors can cause your pelvis to tilt forward; giving the appearance of a protruding abdomen. This yoga pose not only helps to stretch your hip flexors but it also strengthens your core, glutes and legs.


Tree Pose
Stand with your feet together. Shift your weight slightly onto the left foot, keeping the inner foot firm to the floor, and bend your right knee. Reach down with your left hand and clasp your right ankle.  Draw your right foot up and place your foot at the front of your left hip. As you continue to hold your right foot with your left hand, bring your right hand up to the center of your chest. Stay for 30 seconds to 1 minute. Bring your foot back down to the ground with an exhalation and repeat for the same length of time with the legs reversed.

BENEFITS: Tree pose provides a great stretch for the hip flexors and groin so not only does it help correct anterior pelvic tilt it also improves overall alignment and posture. Your core muscles are also working in this pose which means a tighter midsection.


Eagle Pose
Stand with your feet together. Bend your knees slightly, lift your left foot up and, balancing on your right foot, cross your left thigh over the right. Point your left toes toward the floor, press the foot back, and then hook the top of the foot behind the lower right calf. Balance on the right foot.

Stretch your arms straight forward and cross the arms in front of your torso so that the right arm is above the left, then bend your elbows. Snug the right elbow into the crook of the left, and raise the forearms perpendicular to the floor. Press the right hand to the right and the left hand to the left, so that the palms are now facing each other. The thumb of the right hand should pass in front of the little finger of the left. Now press the palms together (as much as is possible for you). Stay for 15 to 30 seconds, then unwind the legs and arms and repeat for the same length of time with the arms and legs reversed.

BENEFITS: Eagle pose is a great posture for improving lymphatic drainage and digestion. This means less water retention and bloating which ultimately leads to a flatter stomach.


Alternating Stars
Start with your feet together. Slowly bend to the right as you reach your right hand to touch the ground beside you. Exhale, press your right hand and right heel firmly into the floor, and straighten your right leg, simultaneously lifting the left leg parallel (or a little above parallel) to the floor. Extend actively through the left heel to keep the raised leg strong. Lower the raised leg to the floor with an exhalation and return the pose to the left for the same length of time. Alternate between sides 10 times.

BENEFITS: This is one of the best stomach toning yoga poses that you can do. Your oblique and deep core muscles are working here while they are also being stretched to help elongate your midsection.


Deep Squats
Start with your feet shoulder width apart. Slowly bring your buttocks down towards the ground into a deep squat. Ensure that the front of your knees never go past the front of your feet. Keep your heels on the floor if you can. Extend your arms out in front of you. Separate your thighs slightly wider than your torso. Exhaling, lean your torso forward and fit it snugly between your thighs. Hold the position for 5 seconds then inhale, straighten the knees, and stand. Repeat 10 times.

BENEFITS: Your core muscles have to work very hard in this movement while also creating a great stretch in the hips.  The deep squat also helps to encourage great alignment so that your overall posture will be better and your stomach will look considerably flatter.

Keywords:

 

The Best 3 Exercises to Improve Your Posture

Do you spend too much time sitting? Do you work at a desk? Are you guilty of too much time texting? Your posture may be suffering as a result. Watch the segment below to learn 3 great exercises that you can do to improve your posture and counteract some of the effects of sitting!

[fix]ing at TIFF 2016

TIFF16

Sophie Nelisse, Sam Claflin, Aunjanue Ellis, Gerard Butler, Liev Schreiber, Jeremy Fenner, Maestro Fresh Wes, Kardinal, Eric Johnson, Erika Linder, Allan Hawco, Kreesha Turner, Michael Smiley, Rita Udominic, Chidi Mokeme, Michael Smiley and Mark Hildreth were just some of the awesome actors I got to meet at TIFF 2016!

TIFF16

Ranked: Bay Street's Most Painful Professions

baystreetpainindex

Bay Street stands as the benchmark address for Canada's finance, banking and business backbone. But what toll do thousands of trades, transactions and deals have on C-Suite executives and the support staff working long hours to make them happen?

Toronto Chiropractor Dr. Liza Egbogah has been treating 'A' list C-Suite clients from her financial core practice for over six years. In that time she's determined that pain and profession go hand and hand, that there's a direct correlation between what you do and the type and severity of pain you are likely to experience. Armed with six years of patient data, Dr. Egbogah created the Bay Street Pain Index, the first ranking of type, location and severity of pain brought on by the high stress professions of Bay Street.

In the case of Administrative Staff such as Executive Assistants and Office Managers there is a very real physical correlation. They top the Bay Street Pain Index Score of (37).

The Bay Street Pain Index:

Profession (in order of most painful)        Key Areas of Pain             Bay Street Pain Index Score
(Out of a possible 50)

1) Admin. Staff                                             Shoulders, arms, headaches         37

(Office Managers, EAs etc.)

2) Hospitality Industry
(Restaurateurs, Hotel, Chefs)                       Feet, neck                                      33

3) Lawyers                                                    Neck, mid-back                              31

4) IT Professionals                                        Mid back, neck, shoulders             29

5) Analysts                                                    Neck, upper/lower back               28

6) Senior Executives
(CEOs, CMOs, CFOs)                                    Glutes, lower back                         26

7) Bankers                                                     Neck                                              20

(Execs, Traders, Investment)

So, why do Admin. Staff top the index? 

"Have you ever had a tough and demanding boss? Admin. Staff on Bay Street working at law firms, banks and brokerages probably have five," said Dr. Liza Egbogah Founder of the[fix], a boutique comprehensive chiropractic and massage clinic in downtown Toronto. "Anecdotally, patients have confided that there may be a few bad bosses on Bay Street that are literally making a painful workplace for their staff."

Key Findings of the Bay Street Pain Index:

A) Administrative work is the most painful profession on Bay Street!

Coming in at a pain index score of 37 (out of a possible 50,) Admin. Staff seem to be bearing the brunt of Bay Street pain. Hospitality industry workers (33) and Lawyers are (31) are distantly behind.

Admin Staff experience regular headaches and shoulder pain more than any other Bay Street Profession, this is likely due to demanding bosses.

B) Bankers experience the least physical pain on Bay Street

Surprisingly, bankers come out on top with the least amount of consistent, work related pain. With the lowest score by far of all seven professions (20) Bankers may be dancing all the way to the bank.

Though many pain points are ranked at 1 (legs, arms, headaches, etc.) Bankers experience significant pain in the neck and mid/lower back.

C) If you can't be a Banker, be a Senior Executive

Though they experience significant pain in the glutes and lower back, at (26), Senior Executives place as the second least painful profession on Bay Street. Senior Executives experience significantly less pain than Lawyers (31) and Hospitality Industry Workers (33).

"Its remarkable that we've seen hundreds of patients of different ages and levels of fitness, but they tend to have predicable and chronic pain based on their professions," added Dr. Egbogah. "The good news is that most Bay Street professionals from support staff to CEOs have extended medical care benefits so they can deal with these chronic pain issues as they appear."

Dr. Egbogah adds that many of these chronic issues can be directly combatted with simple stretches and exercises but assigning 'homework' meets with mixed results. "Many of our patients would benefit from these stretches but they never seem to find the time to add them to already busy schedules."

Daytime YR: My 5 posture fixes for a flatter stomach

1. Elongate your core by standing up as straight as possible. This will give you the appearance of a longer torso and a flatter stomach. This is also a great way to decompress your spine and engage your core. Imagine a string attached to your head pulling you up.

2. Suck in your stomach. Not only will this move instantly make your stomach look flatter,  but you will also be giving your abs a workout. Your deep core muscles are activated by sucking in your stomach and the longer you suck in, the more toned your core will be. Just remember not to hold your breath while you are sucking in your stomach.

3. Tilt your pelvis back. Tight hip flexor muscles caused by too much sitting can cause your stomach to stick out. This is because when these muscles are contracted they tilt your pelvis forward. In order to flatten your stomach, you want to to tilt your pelvis back. To practice this, lie on the floor and put your hand behind the small of your back. Tilt your pelvis back so that you are squishing your hand into the ground. Hold this for 5 seconds. This is a pelvic tilt. After you have done this lying on the ground, try doing it standing. This little exercise will help bring in your stomach and engage core and pelvic muscles.

4. Back bends. Bending backwards is a great way to stretch tight hip flexors that may be causing your stomach to protrude. Your core muscles really have to engage to prevent you from falling backwards while doing a back bend. This is a great exercise to do every time you get up from sitting. When you are first starting out place your hands behind your hips for added support. As you feel more comfortable with this exercise you can bring your arms overhead while you bend backwards.

5. Side bends. In yoga, this is considered one of the best waist trimming postures. It stretches and tones your abdominal muscles, while at the same time giving your some serious flattening. This great exercise can be done throughout the day.

In addition to the 5 posture fixes, I would recommend regular cardiovascular exercise to help burn belly fat and to decrease bloating. And of course you want to watch what you eat ;)

The video segment should be up in a couple of weeks so you can see how these moves are done!

Chiropractic at the Oscars, Hollywood's Best Kept Beauty Secret

TORONTO, ON--(Marketwired - February 09, 2016) -  Many people go to a Chiropractor for back pain and to treat various injuries but Hollywood has a secret: chiropractic treatment can also help you look better. By improving your posture with a series of adjustments, muscle releases and exercises you can appear taller, more attractive and have a flatter stomach. Celebrities like Kim Kardashian, Leonardo DiCaprio and Gisele Bundchen see a Chiropractor regularly to feel and look their best.

"I leave my chiropractor's office feeling fresh and rejuvenated and back in line the way I should be," said Katherine Kelly Lang, The Bold and the Beautiful.

As a doctor specializing in cosmetic chiropractic, Dr. Liza Egbogah has been treating an enviable roster of celebrities from her downtown Toronto clinic for almost 8 years. Following the success of her mini treatments at the 2015 Toronto International Film Festival, Dr. Egbogah will be providing her signature express red carpet treatment for celebrities and media attending this years Oscars. Dr. Liza will be stationed in a beautiful gifting suite at The London West Hollywood offering the 'Neck + Shoulder fix' which consists of muscle work to release tight neck and shoulder muscles followed by some manual stretching. This treatment will leave Hollywood feeling and looking better by increasing the circulation to the face and lowering shoulders giving a longer, leaner, more youthful appearance. 

So this year when you see your favorite celebrity glowing on the red carpet you will have to wonder if they got their chiropractic fix.

Dr. Liza Egbogah is one of North America's leading Chiropractic doctors and clinic director of the|fix|, downtown Toronto's boutique comprehensive chiropractic and massage clinic. She is a sought after health and wellness expert and has provided expert opinions for numerous television programs, newspapers, magazines, radio shows, the Ontario government, workplaces, athletes andproductions.