These days, people sit for long periods of time more than ever: in cars, at computer monitors, at desks. Sitting for long periods of time can wreak havoc on your posture. One of the consequences of chronic bad posture is forward head and neck syndrome. Typically caused by slouching for hours on end, forward neck and head can lead to long term cervical issues and pain if left untreated. Since forward shoulders go hand-in-hand with forward neck syndrome, the most effective exercise programs address both of these issues.
Chin Tucks
Chin tucks are probably the most crucial exercise in treating forward neck and head. This exercise activates and retrains the muscles responsible for good upper body posture. To start, sit in a chair and face forward. Put your finger on your chin. Pull your chin straight down toward your neck and away from your finger. You should feel a mild stretch across the base of your skull, and your head will nod down slightly. Hold your chin in the down position for at least 10 seconds before slowly lifting back to the start position. Repeat for two sets of 10 repetitions.
Supine Neck Strengthening
It is important to strengthen the neck muscles to support good posture. Start by lying flat on your back. Perform a chin tuck by pushing your chin towards your neck. While holding this position, lift your head off the ground a couple of inches. Hold it in the air for 10 seconds before relaxing. Do five to 10 repetitions. As you get stronger, increase the length of time you hold your head up in the air to 20 seconds.
Chest Stretch
Tight chest muscles contribute to poor posture while seated. Stiffness in the chest pulls the shoulders forward, which exacerbates neck strain. Stretch your pectoral muscles by standing in a doorway with arms out to the side and hands above your shoulders. Place your hands on opposite sides of the door frame and firmly grip. Then slowly lean your chest and body forward until you feel a stretch through your pectoral muscles. Hold this position for 20 seconds, and perform three to five repetitions.
Shoulder Blade Exercise
Weak muscles around the shoulder blades cause the shoulders to round forward, with the neck usually following. Strengthen your upper back to promote better neck health. To perform this exercise, stand or sit, and let your arms dangle by your sides. Keeping your eyes forward, roll your shoulders back and down, squeezing your shoulder blades together in the center of your back. Your palms should be facing forward with thumbs out. Hold this position for 10 to 20 seconds before releasing. Perform two to three sets of 10 repetitions.
Member Comments