Poor posture can be a frequent cause of common health ailments such as back pain, neck pain, head aches and even shoulder pain. When continued over time, poor posture leads to imbalances in the musculature and ligaments that support the spine, and eventually may even alter the curvature of the spine. A common presentation of sustained poor posture is postural kyphosis, which is the forward rounding of the thoracic spine to the point where the head is carried in a forward position, and a rounded "hunch" of the upper back is observed.
While this posture can lead to pain directly around the thoracic spine, it also sets off a chain of other imbalances around the cervical spine above and lumbar spine below as the body compensates to keep symmetry, and may cause pain in these areas, as well. The best way to prevent poor posture is to build strength and stability around the spine, as well as maintain full range of motion in each direction. Finding a few minutes each day to exercise the muscles around the cervical spine will help in the prevention of developing a kyphotic posture, and ultimately will help to keep the spine in a balanced position all the way down the chain.
Chin Retractions
Chin retractions may be performed either in a seated or standing position. Start with the shoulders slightly back and then pull, or "tuck," your chin back in the same direction. Hold this position for three seconds and repeat 15 times. This exercise will build and maintain the strength of the muscles on the posterior side of the cervical spine, helping to keep the head and cervical spine aligned properly over the shoulders.
Neck Extension
While standing or seated in a straight upright position slowly tilt your head backwards looking up toward the ceiling until you feel a comfortable stretch. Hold this position for three seconds and repeat the motion 15 times. This exercise will help to maintain neck extension, a motion that is limited by postural kyphosis.
Neck Side Bends
Neck side bends are performed by bringing your ear down toward the same shoulder, while continuing to look forward. Choose one side to do first, again repeating the motion 15 times and holding the end position for three seconds once a comfortable stretch is felt. Repeat the exercise on the opposite side. This exercise may also be advanced by holding the end range position for 45 to 60 seconds to provide an additional stretch to the upper trapezius muscle on the opposite side. The upper trapezius can often be a muscle that tightens up with neck and back pain, and stretching can help to relax the muscle and alleviate pain.
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