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Symmetry - Posture for Pain Relief

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Take Control of Your Pain Management and Recovery

If you are one of the estimated one in three Americans who suffers from chronic pain (American Pain Society), you have likely sought out some sort of treatment. In fact, you’ve probably tried a whole host of solutions, including prescription pain medication, massage, acupuncture, chiropractic and more. You may even be considering going under the knife.

Almost all of these pain solutions provide some benefit, but the drawback is that they are all temporary fixes that either mask or manage the pain instead of fixing it permanently.

This is where I truly believe my unique and patented postural realignment program stands out. Not only does my program identify the causes of a client’s pain through the use of my patented Postural Assessment Tool, but it actually gives clients the power to eliminate their pain through stretches and exercises that help them correct misalignments.

About Pain

Humans have been around for hundreds of thousands of years (millions if you count some of our more primitive ancestors). The vast majority of our existence as a species required us to be moving almost constantly to survive.

Our bodies haven’t caught up to modern day conveniences and don’t fare well when planted in an office chair eight hours a day five days a week. As we engage in a sedentary lifestyle, our structural muscles grow weak and can no longer hold our bodies in proper alignment. The result is misalignment that worsens steadily over time and causes chronic pain.

Eliminating Pain Through Postural Alignment

The solution to chronic pain is to put the body back into alignment.

At Symmetry For Health, our Postural Assessment Tool (P.A.T.) objectively measures our clients’ specific misalignments and calculates stretching/strengthening positions that will help realign the body to correct posture and eliminate pain. The software will then devise seven to eight personalized routines that the client can perform on their own to strengthen their structural muscles and gently coax their body back into alignment.

Want to give postural realignment a try? Below are four sample exercises that you can try to help strengthen your alignment and eliminate chronic pain.

Exercise One: Static Floor (5 Minutes)

static floor

Lie on your back with both legs on an 18"-20" block or a chair, knees bent to 90 degrees. Keep your arms out to your side, palms up. Relax your back into the floor and breathe through your diaphragm. Stay in this position for the allotted amount of time.

Exercise Two: Piriformis Stretch (Crossover) (1 minute per side)


Lie on your back with your knees bent, feet on the floor, and hip-width. Cross your right ankle to left knee. Pivot off the outside of your left foot and rotate your right foot and left knee to the floor as one unit. Keeping your right foot flat on floor, press your right knee slightly away. You should feel a stretch on the outside of the right hip. Place your arms out to side, relax your shoulders and stomach and look in the opposite direction.

Exercise Three: Overhead Extension (Sitting) (1 minute – HOLD OUT ON STRAP AT KNEES)

overhead extension

Sitting on a chair with your knees bent at 90 degrees and feet straight, induce an arch in your low back by rolling your hips forward and not by leaning back. Interlace your fingers together and push your palms away from your body so that your arms become straight and locked at your elbows. While pulling your shoulder blades together, slowly raise your locked arms overhead while keeping your upper torso from leaning back. Allowing your stomach to relax and fall out, feeling an arch in your low back.

Exercise #4: Wall Sit (1- 2 minutes)

wall sit

With your low back against a wall, slowly walk your feet away from the wall. Keeping your feet hip-width apart and straight ahead, slide down the wall until your knees are at a 90-degree angle or just above. Press your low back into the wall by placing the weight on your heels and not your toes. Keep your stomach and shoulders relaxed. Feel the burn in your thighs. You may be advised to place a block or a strap at your knees for further support.

For more information or to schedule a free personalized evaluation, call 858-366-8517 or visit

Ginger is the acupuncturist and owner of True Health Acupuncture & Herbal Medicine. Ginger graduated from the University of California at Davis with a Bachelors in Neurobiology, Physiology, and Behavior and spent years working in research before coming to traditional Chinese medicine.
Ginger holds a Master’s Degree in Traditional Chinese Medicine from Pacific College of Oriental Medicine (San Diego, Ca). The combination of Eastern and Western medical theory allows a greater understanding of patient complaints and an understanding of how to approach them in an integrated fashion. Ginger has undergone extensive training in the treatment of male disorders, neurological conditions, and endocrine disorders. Ginger is Nationally Certified as an Acupuncturist and Chinese Herbalist, and a California State Board Licensed Acupuncturist.
Ginger strives to provide the utmost personalized care for her patients in order to help them reach the state of health they desire. She has completed thousands of successful treatments for patients of all ages and backgrounds, applying a combination of technical excellence and warm human touch.


  • Guest
    LloydChiro Thursday, 21 February 2013

    Great exercises and stretches for the low back! Thanks for putting this information together.

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