Poor posture is often the origin of neck problems. Functional poor posture caused by strength imbalances can elicit muscle tension headaches, muscle strain, muscle fatigue, weakness and upper extremity symptoms. Stretching the tight muscles, strengthening the overpowered muscles, ergonomically positioning your work station and halting unbalanced habits will help correct your posture and lessen the possibility of posture-related neck symptoms.
Anatomy
During poor upper body posture, called upper cross syndrome, the head is jutted forward and the shoulders are rolled forward. The often used pectoralis, latissimus dorsi, and subscapularis muscles overpower the rotator cuff and scapula retractor muscles and pull the shoulders forward. The anterior neck muscles become strong and pull the head forward. This forces the muscles in the back of the neck to become overstretched and tighter in response. This incorrect posture may lead to neck strain, shoulder tendinitis, and headaches.
Stretching
Stretching the tight muscles of the neck and shoulders will increase muscles flexibility, decrease muscles tension, and improve joint range of motion. Simple neck and shoulder rolls will increase blood flow and provide a temporary reprise from static working positions. Slow static stretches for the neck should be executed in all directions and held for 10 to 20 seconds. Chest and shoulder stretches such as the doorway pectoralis stretch, pull-up bar hang, and the supine fitball stretch can be held for 30 to 90 seconds.
Strengthening
Strengthening exercises for the posterior neck, rotator cuff, and scapular retractors are called postural corrections exercises. World renowned physiotherapist Robin McKenzie, of New Zealand, recommends retracting the cervical spine by keeping your chin level and moving your head backwards. Build strength in your midback by pinching the lower inner corners of your shoulder blades together for six seconds while simultaneously executing a cervical retraction. Strengthen your rotator cuff muscles by performing a reverse throwing motion with an exercise band for 12 repetitions.
Ergonomics
Performing repetitive motions and holding static positions creates strength imbalances, which lead to poor posture and neck pain. Take frequent microbreaks to correct your positioning and lessen muscle tension. Stand, stretch and walk around for a few minutes every hour to relieve muscle tightness and joint pressure. Position your chair, desk and computer screen at appropriate heights to lessen the possibility of poor working posture. While at your work station OSHA recommends, "keeping your head and neck balanced and in line with your torso."
Balance
Attempt to balance your work bilaterally. Constantly check your positioning to even the body's side-to-side and front-to-back posture. Performing repetitive motions with one side creates strength imbalances and poor posture. Always hold your neck straight, not tilted or turned to one side. These simple habit corrections will create better posture and lessen the pain that accompanies poor posture.
