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shannoncasinto

Sports Chiropractor Australia

Rückendoktor 🔬Researcher of neck POSTURE w/HEADACHES 🏃Est. Heart Foundation Walk - 'Get Moving Erina' 🎓BA Chiro Sci, M Chiro, JP NSW

http://www.shannoncasinto.com/ergonomic-recommendations/

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shannoncasinto

List shannoncasinto's Instagram D I S A B L I N G  N E C K  P A I N || Neck pain is one of the most frequent disabling musculoskeletal complaints with a mean prevalence in the general population of approximately 23%. REMISSION is defined as temporary decrease of pain

EXACERBATION is defined as worsening of pain

In modern societies, the office workplaces are characterised by low activity of sustained sedentary sitting! “Australian employees spent 77% of their working hours being sedentary.” Read 📚 THE FULL ARTICLE 📚 @
http://shannoncasinto.com/office-workplaces-are-high-risk-for-poor-health-and-mortality/

Ref 📖 Hoy DG, Protani M, De R, Buchbinder R. The epidemiology of neck pain. Best Prac Res Clin Rheumatol 2010;24(6):783e92. °
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#chronicpain #posture #neckpain #headaches #outdoors #kayak #ergonomic 1455368345468608885_1525056334

D I S A B L I N G N E C K P A I N || Neck pain is one of the most frequent disabling musculoskeletal complaints with a mean prevalence in the general population of approximately 23%. REMISSION is defined as temporary decrease of pain EXACERBATION is defined as worsening of pain In modern societies, the office workplaces are characterised by low activity of sustained sedentary sitting! “Australian employees spent 77% of their working hours being sedentary.” Read 📚 THE FULL ARTICLE 📚 @ http://shannoncasinto.com/office-workplaces-are-high-risk-for-poor-health-and-mortality/ Ref 📖 Hoy DG, Protani M, De R, Buchbinder R. The epidemiology of neck pain. Best Prac Res Clin Rheumatol 2010;24(6):783e92. ° ° ° ° ° ° #chronicpain #posture #neckpain #headaches #outdoors #kayak #ergonomic

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List shannoncasinto's Instagram G E T  M O V I N G  E R I N A || °

WHAT: ❤Heart Foundation Free Walking Group
WHEN: Every Tuesday 11:45am 
MEET: Reception of Tarragal Glen Village, Erina, N.S.W., Australia
DURATION: 20-25 minutes casual walk
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#heartfoundation #walklikeaboss #centralcoast #fitfam #goodvibes 1454987282900637205_1525056334

G E T M O V I N G E R I N A || ° WHAT: ❤Heart Foundation Free Walking Group WHEN: Every Tuesday 11:45am MEET: Reception of Tarragal Glen Village, Erina, N.S.W., Australia DURATION: 20-25 minutes casual walk ° ° ° ° ° #heartfoundation #walklikeaboss #centralcoast #fitfam #goodvibes

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shannoncasinto

List shannoncasinto's Instagram J U S T  H A N G I N G  A R O U N D || Rock climbing is not just a FUN activity! °

It is also a great STRENGTH exercise 💪 
Surprisingly, rock climbing is also a great CARDIOVASCULAR workout that also involves ENDURANCE, AGILITY, & BALANCE!!!
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A study published in the British Journal of Sports Medicine reported that the HEART RATE & ENERGY EXPENDITURE levels of climbers were SIMILAR to RUNNING @ a medium level 👌

I am going to be sore tomorrow!
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#rockclimbing #bouldering #exercise #burnbabyburn #adventure 1453535671674426521_1525056334

J U S T H A N G I N G A R O U N D || Rock climbing is not just a FUN activity! ° It is also a great STRENGTH exercise 💪 Surprisingly, rock climbing is also a great CARDIOVASCULAR workout that also involves ENDURANCE, AGILITY, & BALANCE!!! ° A study published in the British Journal of Sports Medicine reported that the HEART RATE & ENERGY EXPENDITURE levels of climbers were SIMILAR to RUNNING @ a medium level 👌 I am going to be sore tomorrow! ° ° ° ° ° #rockclimbing #bouldering #exercise #burnbabyburn #adventure

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shannoncasinto

List shannoncasinto's Instagram B A L A N C E = P O S T U R E|| More than half the population have neck pain. Those that have neck pain are most likely to have a headache 🤕
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So if you have constant head pain that comes during an activity such as work, hobbies, studies, etc ➡ your NECK POSTURE may be putting strain on your NECK MUSCLES.
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The weight of your head is the amount of a bowling ball 🎳 That's pretty heavy 💪 
If you were to hold that bowling ball with one hand 🖐 (bowling ball on top & hand under it) it would be fairly easy if your whole hand, wrist, forearm & elbow are sitting  STRAIGHT (perpendicular) under the ball. °
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As soon as you tilt your forearm forward ➡ puts a strain in your forearm muscles ➡ any more forward & your hand won't be able to hold the bowling ball. °
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In this analogy, you can imagine the forces on your neck & neck muscles when your head is sitting forward to your shoulders. "Neck pain is a common disorder & leads to high rate of work disability." °
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Read more in 📚 THE SPINAL BLOG 📚 @ www.shannoncasinto.com °
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Ref 📖 Ashina S, Bendtsen L, Lyngberg AC, Lipton RB, Hajiyeva N, Jensen R. (2015). Prevalence of neck pain in migraine and tension-type headache: A population study. Cephalalgia 2015;35:211-9. °
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#posture #chronicpain #sup 1453197544132835938_1525056334

B A L A N C E = P O S T U R E|| More than half the population have neck pain. Those that have neck pain are most likely to have a headache 🤕 ° ° So if you have constant head pain that comes during an activity such as work, hobbies, studies, etc ➡ your NECK POSTURE may be putting strain on your NECK MUSCLES. ° ° The weight of your head is the amount of a bowling ball 🎳 That's pretty heavy 💪 If you were to hold that bowling ball with one hand 🖐 (bowling ball on top & hand under it) it would be fairly easy if your whole hand, wrist, forearm & elbow are sitting STRAIGHT (perpendicular) under the ball. ° ° As soon as you tilt your forearm forward ➡ puts a strain in your forearm muscles ➡ any more forward & your hand won't be able to hold the bowling ball. ° ° In this analogy, you can imagine the forces on your neck & neck muscles when your head is sitting forward to your shoulders. "Neck pain is a common disorder & leads to high rate of work disability." ° ° Read more in 📚 THE SPINAL BLOG 📚 @ www.shannoncasinto.com ° ° Ref 📖 Ashina S, Bendtsen L, Lyngberg AC, Lipton RB, Hajiyeva N, Jensen R. (2015). Prevalence of neck pain in migraine and tension-type headache: A population study. Cephalalgia 2015;35:211-9. ° ° ° ° ° ° #posture #chronicpain #sup

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List shannoncasinto's Instagram B O O T Y🍑 C A M P || 🗓WHEN: 25/2/17, Saturday
🌅LOCATION: Wambie beach `
🛌TIME: 7am
⏰DURATION: 30 min ~
🏨MEET: Wamberal beach life saving club
🏃TYPE: HIIT
(High intensity interval training) 
_______________________________________________
✒RSVP: http://shannoncasinto.com/contact/
_______________________________________________

#bootycamp #wamberal #beach #surf #muscleup #centralcoastnsw 1452598680862374329_1525056334

B O O T Y🍑 C A M P || 🗓WHEN: 25/2/17, Saturday 🌅LOCATION: Wambie beach ` 🛌TIME: 7am ⏰DURATION: 30 min ~ 🏨MEET: Wamberal beach life saving club 🏃TYPE: HIIT (High intensity interval training) _______________________________________________ ✒RSVP: http://shannoncasinto.com/contact/ _______________________________________________ #bootycamp #wamberal #beach #surf #muscleup #centralcoastnsw

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List shannoncasinto's Instagram G E T  M O V I N G  E R I N A || °

WHAT: ❤Heart Foundation Free Walking Group
WHEN: Every Tuesday 11:45am 
MEET: Reception of Tarragal Glen Village, Erina, N.S.W., Australia
DURATION: 20-25 minutes casual walk
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Circle of friendship 👫👬👭
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#heartfoundationwalk #walklikeaboss #centralcoast #fitcommunity #goodvibes #fitfam #friends 1449879540490156403_1525056334

G E T M O V I N G E R I N A || ° WHAT: ❤Heart Foundation Free Walking Group WHEN: Every Tuesday 11:45am MEET: Reception of Tarragal Glen Village, Erina, N.S.W., Australia DURATION: 20-25 minutes casual walk ° ° ° Circle of friendship 👫👬👭 ° ° #heartfoundationwalk #walklikeaboss #centralcoast #fitcommunity #goodvibes #fitfam #friends

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shannoncasinto

List shannoncasinto's Instagram H A P P Y  V A L E N T I N E S || When pain is experienced, an individual tends to touch that sore body part. Touch can relieve pain. 
Surprisingly, the neurophysiologic and psychophysical investigations of analgesic effect (pain relief) of touch in humans have suggested that pain has controlling influences that occur at supraspinal levels (i.e. a region above the spinal cord). °
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Read 📚 THE SPINAL HEALTH ARTICLE 📚 @ www.shannoncasinto.com/therapeutic-touch-analgesic-hugs °
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#love #valentinesday #healing #research #relationshipgoals 1449509841877199363_1525056334

H A P P Y V A L E N T I N E S || When pain is experienced, an individual tends to touch that sore body part. Touch can relieve pain. Surprisingly, the neurophysiologic and psychophysical investigations of analgesic effect (pain relief) of touch in humans have suggested that pain has controlling influences that occur at supraspinal levels (i.e. a region above the spinal cord). ° ° Read 📚 THE SPINAL HEALTH ARTICLE 📚 @ www.shannoncasinto.com/therapeutic-touch-analgesic-hugs ° ° ° ° ° ° #love #valentinesday #healing #research #relationshipgoals

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List shannoncasinto's Instagram M A X I M A L  I N S P I R A T I O N  I N  S P O R T  P E R F O R M A N C E || “Neck pain can lead to adaptive musculoskeletal and motor control changes.” ➡ Such as an adaptive posture (e.g. forward head posture) ➡ the muscles become imbalanced with segmental instability ➡potential to affect the rib cage mechanics ➡ & thus affect the breathing force production ability.

Read more in 📚 THE SPINAL BLOG 📚 @ www.shannoncasinto.com °
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Ref 📖 Dimitriadis, Z, Kapreli, E, Strimpakos, N, Oldham, J. (2013). Respiratory weakness in patients with chronic neck pain. Manual Therapy 18 (2013) 248e253.
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#headache#sportsperformance#chronicpain#pain#head#swimming#athlete#olympic#spine#biomechanics#gohard#strong#posture 1448631450139570948_1525056334

M A X I M A L I N S P I R A T I O N I N S P O R T P E R F O R M A N C E || “Neck pain can lead to adaptive musculoskeletal and motor control changes.” ➡ Such as an adaptive posture (e.g. forward head posture) ➡ the muscles become imbalanced with segmental instability ➡potential to affect the rib cage mechanics ➡ & thus affect the breathing force production ability. Read more in 📚 THE SPINAL BLOG 📚 @ www.shannoncasinto.com ° ° Ref 📖 Dimitriadis, Z, Kapreli, E, Strimpakos, N, Oldham, J. (2013). Respiratory weakness in patients with chronic neck pain. Manual Therapy 18 (2013) 248e253. ° ° ° ° ° #headache#sportsperformance#chronicpain#pain#head#swimming#athlete#olympic#spine#biomechanics#gohard#strong#posture

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List shannoncasinto's Instagram B O O T Y || WHAT: Booty 🍑 Camp
MEET: Wamberal Surf Live Saving Club 🏝
WHEN: 7am, Saturday 📅 18/2/17 
DURATION: őñĺý 30 min 👌
COST: 😂 a laugh or two! 
TYPE: HIIT 💪

I lead a Booty 🍑 Camp for my colleagues at 7am 😴 today
30 minute beach run & jumps 🌅👌with a beautiful swim 🏊 afterwards!
Getting ready for work now 🤓

We'll be here again next week! For those who want to join!! °
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#centralcoast#wamberal#beach#heatwave#exercise#bootycamp 1447394553765367372_1525056334

B O O T Y || WHAT: Booty 🍑 Camp MEET: Wamberal Surf Live Saving Club 🏝 WHEN: 7am, Saturday 📅 18/2/17 DURATION: őñĺý 30 min 👌 COST: 😂 a laugh or two! TYPE: HIIT 💪 I lead a Booty 🍑 Camp for my colleagues at 7am 😴 today 30 minute beach run & jumps 🌅👌with a beautiful swim 🏊 afterwards! Getting ready for work now 🤓 We'll be here again next week! For those who want to join!! ° ° ° ° ° ° ° ° #centralcoast#wamberal#beach#heatwave#exercise#bootycamp

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List shannoncasinto's Instagram P E A C E || Why is everyone complaining about the beautiful weather?! Its perfectO👌31 degrees at 9pm 😎

Enjoying my summer 🌞 sunset 🌅 dip 🏊 with my peaceful gemstone bracelet ✌with a lotus charm, which symbolises STRENGTH & PRESERVEREANCE 💪MUCHAS GRACIAS to @cinque_beaded_bracelets ❤I LOVE IT❤
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#jewelry#beads#sunset#beach#waves#heatwave#cooldown#beachlife#peace#energy#lotus#nature#australia#yogibear 1447010429305191384_1525056334

P E A C E || Why is everyone complaining about the beautiful weather?! Its perfectO👌31 degrees at 9pm 😎 Enjoying my summer 🌞 sunset 🌅 dip 🏊 with my peaceful gemstone bracelet ✌with a lotus charm, which symbolises STRENGTH & PRESERVEREANCE 💪MUCHAS GRACIAS to @cinque_beaded_bracelets ❤I LOVE IT❤ ° ° ° ° ° #jewelry#beads#sunset#beach#waves#heatwave#cooldown#beachlife#peace#energy#lotus#nature#australia#yogibear

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List shannoncasinto's Instagram S U P E R  B O W L  V I C T O R Y || Thrilling comeback for the New England Patriots during the overtime 🏆

Head positioned out of vertical body axis ⚌ i.e. the head positioned forward relative to the torso in the saggital plane, or head tilt to the side in the frontal plane ➡ disturbance in the three-dimensional shape of the chest ➡ contributes to a reduction of respiratory movements of the lower ribs 😔

Proper rib movement allow improved breathing capacity, which is especially important for optimal sport performance. During physical movements such as exercise, there is a greater demand for lung capacity. Restricted movement of the ribs could lead to restricted oxygen input and carbon dioxide output.

Read more in 📚 THE SPINAL BLOG 📚 @ www.shannoncasinto.com

Ref 📖 Szczygieł E, Węglarz K, Piotrowski K, Mazur T, Mętel S, Golec J. (2015). Biomechanical influences on head posture and the respiratory movements of the chest. Acta Bioeng Biomech;17(2):143-8.
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#superbowl #posture #optimalperformance #sport #americanfootball #chronicpain #pain #movement 1445988302477280510_1525056334

S U P E R B O W L V I C T O R Y || Thrilling comeback for the New England Patriots during the overtime 🏆 Head positioned out of vertical body axis ⚌ i.e. the head positioned forward relative to the torso in the saggital plane, or head tilt to the side in the frontal plane ➡ disturbance in the three-dimensional shape of the chest ➡ contributes to a reduction of respiratory movements of the lower ribs 😔 Proper rib movement allow improved breathing capacity, which is especially important for optimal sport performance. During physical movements such as exercise, there is a greater demand for lung capacity. Restricted movement of the ribs could lead to restricted oxygen input and carbon dioxide output. Read more in 📚 THE SPINAL BLOG 📚 @ www.shannoncasinto.com Ref 📖 Szczygieł E, Węglarz K, Piotrowski K, Mazur T, Mętel S, Golec J. (2015). Biomechanical influences on head posture and the respiratory movements of the chest. Acta Bioeng Biomech;17(2):143-8. ° ° ° #superbowl #posture #optimalperformance #sport #americanfootball #chronicpain #pain #movement

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List shannoncasinto's Instagram G E T  M O V I N G  E R I N A || °
WHAT: ❤Heart Foundation Free Walking Group
WHEN: Every Tuesday 11:45am 
MEET: Reception of Tarragal Glen Village, Erina, N.S.W., Australia
DURATION: 20-25 minutes casual walk

We survived the warm nights! A beautiful walk before the 🌧 today
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#heartfoundationwalk #walklikeaboss #centralcoast #fitcommunity #goodvibes #fitfam #friends 1444647947378994726_1525056334

G E T M O V I N G E R I N A || ° WHAT: ❤Heart Foundation Free Walking Group WHEN: Every Tuesday 11:45am MEET: Reception of Tarragal Glen Village, Erina, N.S.W., Australia DURATION: 20-25 minutes casual walk We survived the warm nights! A beautiful walk before the 🌧 today ° ° ° #heartfoundationwalk #walklikeaboss #centralcoast #fitcommunity #goodvibes #fitfam #friends

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shannoncasinto

List shannoncasinto's Instagram Keeping cool with my niece & nephew 🐕🐶 41 degrees ☉
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#backyardfun#dogsofinstagram#labrador#bordercollie#heatwave#myloves#familytime#purejoy#qualitytime#australia#summervibes 1443303300291571245_1525056334

Keeping cool with my niece & nephew 🐕🐶 41 degrees ☉ • • • #backyardfun#dogsofinstagram#labrador#bordercollie#heatwave#myloves#familytime#purejoy#qualitytime#australia#summervibes

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List shannoncasinto's Instagram M I G R A I N E  H E A D A C H E || There are > 250 types, subtypes, & subforms of headaches 🤕 
Do you know what type of headache you have?! Do you have the appropriate treatment & medication for the specific type of head pain?

Read more in 📚 THE SPINAL BLOG 📚 @ www.shannoncasinto.com

Ref 📖 International Headache Society
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#headache#migraine#chronicpain#neuro#pain#head 1441977010062032954_1525056334

M I G R A I N E H E A D A C H E || There are > 250 types, subtypes, & subforms of headaches 🤕 Do you know what type of headache you have?! Do you have the appropriate treatment & medication for the specific type of head pain? Read more in 📚 THE SPINAL BLOG 📚 @ www.shannoncasinto.com Ref 📖 International Headache Society ° ° ° #headache#migraine#chronicpain#neuro#pain#head

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List shannoncasinto's Instagram Thanks to a mate from @sprinkler.media an ASSINGMENT☒: "Capturing what is meaningful to me."
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This is my weekly #couplestraining @livingfootball_ on the field. Here we are warming up before our training; a bit of fun 😂 His is ⚽, mine is 🏃. I'm working on developing strength (rehab) back into my back (an injury from a car accident). Running is one of the best exercises for generating stability, strength and coordination. That is what our body's are great for ➡ being up right in locomotion ✔
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Read more in the 📚 SPINAL HEALTH BLOG 📚 @ www.shannoncasinto.com

#fkperfection#missioncomplete#centralcoast#cardio#rehab#pain#soccer#football 1441615634877539074_1525056334

Thanks to a mate from @sprinkler.media an ASSINGMENT☒: "Capturing what is meaningful to me." • This is my weekly #couplestraining@livingfootball_ on the field. Here we are warming up before our training; a bit of fun 😂 His is ⚽, mine is 🏃. I'm working on developing strength (rehab) back into my back (an injury from a car accident). Running is one of the best exercises for generating stability, strength and coordination. That is what our body's are great for ➡ being up right in locomotion ✔ • Read more in the 📚 SPINAL HEALTH BLOG 📚 @ www.shannoncasinto.com #fkperfection#missioncomplete#centralcoast#cardio#rehab#pain#soccer#football

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List shannoncasinto's Instagram 41 degrees 👌 #bikinitypeofday
Keeping cool with my friends in the #jurassicpark 👭👫👬 👭 •
WHAT: Get Moving Erina Heart Foundation Free Walking Group
WHEN: Every Tuesday 11:45am 
MEET: Reception of Tarragal Glen Village, Erina, N.S.W., Australia
DURATION: 20-25 minutes casual walk
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#heartfoundationwalk#tarragalglen#centralcoast#summer#goodvibes 1439625383120460296_1525056334

41 degrees 👌 #bikinitypeofday Keeping cool with my friends in the #jurassicpark👭👫👬 👭 • WHAT: Get Moving Erina Heart Foundation Free Walking Group WHEN: Every Tuesday 11:45am MEET: Reception of Tarragal Glen Village, Erina, N.S.W., Australia DURATION: 20-25 minutes casual walk • • #heartfoundationwalk#tarragalglen#centralcoast#summer#goodvibes

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shannoncasinto

List shannoncasinto's Instagram T E N S I O N  H E A D A C H E || "Tension-type headaches has a 1-year prevalence rate of 38.3% for episodic form & 2.2% for the chronic form." °
Read more in 📚 THE SPINAL HEALTH BLOG 📚 @ www.shannoncasinto.com

Ref 📖 Schwartz BS, Stewart WF, Simon D, Lipton RB. (1998). Epidemiology of tension type headache. JAMA;279: 381–3.
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#headache#tension#health#chronicpain 1438429401796014588_1525056334

T E N S I O N H E A D A C H E || "Tension-type headaches has a 1-year prevalence rate of 38.3% for episodic form & 2.2% for the chronic form." ° Read more in 📚 THE SPINAL HEALTH BLOG 📚 @ www.shannoncasinto.com Ref 📖 Schwartz BS, Stewart WF, Simon D, Lipton RB. (1998). Epidemiology of tension type headache. JAMA;279: 381–3. ° ° ° #headache#tension#health#chronicpain

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List shannoncasinto's Instagram I ❤ 🌅

#sunset#waves#seashells#freshair#sun 1437769621200824840_1525056334

I ❤ 🌅 #sunset#waves#seashells#freshair#sun

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List shannoncasinto's Instagram 39 degrees 👌 #justhowilikeit

WHAT: Get Moving Erina Heart Foundation Free Walking Group
WHEN: Every Tuesday 11:45am 
MEET: Reception of Tarragal Glen Village, Erina, N.S.W., Australia
DURATION: 20-25 minutes casual walk
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#heartfoundationwalk#tarragalglen#centralcoast#summer#goodvibes 1434498877331067754_1525056334

39 degrees 👌 #justhowilikeit WHAT: Get Moving Erina Heart Foundation Free Walking Group WHEN: Every Tuesday 11:45am MEET: Reception of Tarragal Glen Village, Erina, N.S.W., Australia DURATION: 20-25 minutes casual walk • • #heartfoundationwalk#tarragalglen#centralcoast#summer#goodvibes

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List shannoncasinto's Instagram 🏁A SIMPLE TIP ON HOW TO GET MORE OUT OF YOUR EXERCISE🏁

Forward head posture (FHP) negatively effects optimal chest expansion ➡ i.e. breathing capacity is limited.

FHP 😃 is defined when the head sits forward relative to the torso.

FHP negatively effects optimal chest expansion ➡ i.e. breathing capacity is limited. "Forward head posture resulted in lower amplitude of costal arch motion." Imagine running 🏃 or dancing 💃with your chin to your chest (FHP) in a sagittal plane! Try it!...it would be difficult to get oxygen into your lungs & strenuous to run or dance (or perform any physical activity) for extended periods!

Tilting the head in the frontal plane also influenced the change in the biomechanics of breathing & contributed to a reduction of respiratory movements of the lower ribs.

Check your posture ✔ 
Read more in 📚 THE SPINAL HEALTH BLOG 📚 @ www.shannoncasinto.com

Ref 📖 Szczygieł E, Węglarz K, Piotrowski K, Mazur T, Mętel S, Golec J. (2015). Biomechanical influences on head posture and the respiratory movements of the chest. Acta Bioeng Biomech;17(2):143-8.

#posture#dance#run#walk#sing#workhardplayharder#hipsdontlie#breathing#lungcapacity 1431830090391786817_1525056334

🏁A SIMPLE TIP ON HOW TO GET MORE OUT OF YOUR EXERCISE🏁 Forward head posture (FHP) negatively effects optimal chest expansion ➡ i.e. breathing capacity is limited. FHP 😃 is defined when the head sits forward relative to the torso. FHP negatively effects optimal chest expansion ➡ i.e. breathing capacity is limited. "Forward head posture resulted in lower amplitude of costal arch motion." Imagine running 🏃 or dancing 💃with your chin to your chest (FHP) in a sagittal plane! Try it!...it would be difficult to get oxygen into your lungs & strenuous to run or dance (or perform any physical activity) for extended periods! Tilting the head in the frontal plane also influenced the change in the biomechanics of breathing & contributed to a reduction of respiratory movements of the lower ribs. Check your posture ✔ Read more in 📚 THE SPINAL HEALTH BLOG 📚 @ www.shannoncasinto.com Ref 📖 Szczygieł E, Węglarz K, Piotrowski K, Mazur T, Mętel S, Golec J. (2015). Biomechanical influences on head posture and the respiratory movements of the chest. Acta Bioeng Biomech;17(2):143-8. #posture#dance#run#walk#sing#workhardplayharder#hipsdontlie#breathing#lungcapacity

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