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This article was co-written by Ashley Mak, DPT. Ashley Mak is a physical therapist and owner of Ashley Mak Performance and Rehabilitation, a physical therapy treatment facility in Hoboken, New Jersey. He is also the CEO of Hudson River Fitness and a visiting professor at Kean University. With over seven years of physical therapy experience, Ashley specializes in pain relief and optimizing physical performance. He earned a bachelor’s degree in biology from Villanova University in 2010 and a doctorate in physical therapy (DPT) from Thomas Jefferson University in 2012.
This article has been viewed 41,742 times.
The wrong position of the head protruding forward can lead to chronic pain, numbness in the hands and arms, incorrect breathing and even nerve compression. That’s because every centimeter of the head protruding forward adds about 4.5 kg of weight to the cervical vertebrae! [1] X Research Sources Many people don’t realize their neck posture is wrong, so you need to check your posture to see how using the computer all day, watching TV or sleeping the wrong way can affect your posture. How come your head. Stretching and strengthening muscles with specialized exercises will reduce muscle tension and other symptoms caused by incorrect neck posture.
Steps
Diagnosing bad posture with the wall
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Stand with your back against the wall. With heels shoulder-width apart, buttocks close to the wall, and make sure that the shoulder blades are touching the wall (this is more important than the tips of the shoulders touching the wall) [2] X Source of Study
- You may need to squeeze your shoulder blades slightly to bring them back to a more natural position and in line with the wall. This move is sometimes called “chest opening”.
- As you get used to this pose, pay attention to your head. Pay attention to whether the back of the head is touching the wall. If you don’t, you’re in a forward-leaning position and you’re likely to have weak neck syndrome. [3] X Research Sources
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Keep your head in the correct position by touching the back of your head against the wall. Pretend there’s a string going all the way from the neck to the top of the head. Imagine you are pulling on the top end of the rope, making the neck lengthen. As the nape of the neck is lengthened, the chin will recede slightly and point down a bit towards the nape of the neck. This is the correct neck and head position.
- Make sure you don’t completely move your head back and increase the curvature of your neck as this is also a bad posture. You should focus on lengthening the nape of the neck.
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Hold this position for 1 minute. You should remember that this is the standard position for the head. So do this regularly to see the change in your posture.
Relax your muscles with stretching exercises
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Relax your occipital muscles with a massage ball. The occipital muscles are small muscle groups located at the base of the skull just above where the neck and head meet. Muscle tension often causes pain and tension, sometimes leading to headaches and dizziness. Ball massage is the best way to relax these muscle groups. You can use a tennis ball, small massage roller, or anything similar in shape. Lie on a flat surface and place a ball at the neck just below the base of the skull on either side of the spine. [4] X Research Sources
- Move your head back and forth to hit different areas. Do this for about 5 minutes and make sure both sides are massaged.
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Regularly stretch the muscles at the back of your neck. Erect. Press your chin toward your chest. Cross your fingers and bring them to the back of your head. [5] X Research SourceDo not keep your head down, however you can use the weight of your arms to apply gentle pressure on the head and stretch the nape of the neck.
- Hold this position for 30 seconds. Repeat three or more times.
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Stretch both sides of the neck. Stand or sit up straight. The nose is pointed straight ahead, the right ear is tilted towards the right shoulder. Place your right hand on the side of your head and pull gently with your arm, this will help relax the left side of your neck. Don’t pull too hard on the head – just use your arms to create a gentle pull.
- If your shoulders protrude forward, bend your left elbow and bring your left arm behind your back with your palm facing up (when your head is tilted to the right).
- Do the movement for 30 seconds, repeating 3 times on each side.
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Relax the sternocleidomastoid muscle (SCM) in the front of the neck. The sternocleidomastoid muscles are thin, strong muscle fibers that run from behind your ears to the middle of your throat (it connects the end of your collarbone close to the midline of your torso), creating a small V-shaped depression in the front of your throat. You can feel this muscle group. Position and massage gently by pinching and squeezing this muscle group with your fingers. [6] X Research Source Go up and down the length of the muscle.
- Do not press too deeply into the neck area as you may touch other sensitive areas. Perform massaging movements as if you were gently pulling and lifting the sternocleidomastoid muscle away from other structures in the arch of the neck.
- You can recognize and relax your muscles by turning your head in the opposite direction to get a feel for your SCM position, i.e. turn your head to the left and your nose stays straight forward.
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Stretch your chest muscles. Walk to an open door. The right hand rests on the right side of the door with the palm facing the door. The elbows are bent at a 90° angle, with the forearms level with the door. The right foot takes a small step forward so that the forearm is still touching the door. You should feel a stretch in the pectoral muscles near your armpits. [7] X Research Sources
- Hold the stretch position for 30 seconds and repeat in the opposite direction.
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Talk to fitness experts for advice. Chiropractors and massage therapists are experts in painful posture problems and how to correct them. Visit a massage therapist or attend a chiropractic session and ask about stretches and exercises you can do at home.
Strengthen muscles with exercises
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Do a chin push, also known as a nod. Lie on your back, bend your knees and place your feet on the floor so as not to strain your lower back muscles. Keep the nose perpendicular (direction) to the ceiling. Slowly tilt your head forward without shifting your neck. Imagine that you are drawing a small arc with the tip of your nose. Maintain the movement slowly. [8] X Research Sources
- Slowly bring your nose back to the original straight position. Repeat 10 times. A few days later, increase the number of reps to 20 reps. In the next week, you should start doing 2 to 3 nose nod exercises per day. When you get used to the movement, you can stand against the wall or stand away from the wall to perform this exercise.
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Practice squeezing the shoulder blades. Sit up straight in the chair. Lengthen your neck and bend your knees at a 90° angle and place your feet on the floor. Squeeze your shoulder blades together as if you were trying to let them touch. Hold this position for 3 seconds, like you are holding a tennis ball between the shoulder blades. Slowly relax your body to return to a comfortable position.
- Actively stop if the tension causes your shoulders to come closer to your ears. Keep your arms level with your sides.
- Repeat this exercise 10 times, moving in a way that you can control. As you get stronger, increase to 10 seconds of each movement and then do 2 to 3 exercises per day.
- Angina and weak back muscles are quite common in people who work at desks or in front of computers for long periods of time, causing your shoulders to tend to jut forward. This exercise will help correct that wrong posture.
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Improve range of motion with the enhanced chin push. Sit in a chair or stand up straight. Practice the chin push/nod nod a few times. Push your chin, keeping your nose slightly down. When retracting, keep your chin the same distance as your neck, but the top of your head should shift back.
- Hold for a few seconds and move slowly, turning your head in a straight position. Then finish the chin push. Perform the exercise about 10 times, maintain practice to increase the number of repetitions as well as the amount of exercise.
- Throughout the exercise, remember that you don’t have to work to improve your neck arc. You are trying to turn your head in a natural and precise way. People with a long forward head posture will often find this method very difficult to do at first.
Improve posture from daily habits
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Computer layout to ensure safety when working. Raise the screen so that the top 1/3 of the screen is at eye level. Make sure the monitor is positioned 45 to 60 cm from the eyes. You can use a few books to raise the computer, or use a higher or lower desk or adjust the height of the chair. Use a tape measure to determine the distance from your face to the computer screen and adjust the chair position accordingly. [9] X Research Source
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Avoid carrying heavy items or handbags. Try to keep your shoulder bag light in weight and smallest in size. If you have to carry a lot of things, use a backpack instead of an item that only has a strap. You should buy a backpack designed for weight distribution. [10] X Research Source Avoid carrying multiple handbags on one shoulder for long periods of time, as this breaks down the connective tissue. You should often switch roles.
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Stretch every 30 minutes in front of your desk, computer, or TV. If you have to sit a lot at a desk or work in front of a computer, you should get up and move often to reduce pressure on the neck and back area. Ideally, take a break from work to exercise every half hour. Try to spend 30 seconds or a minute stretching your neck muscles every 2 hours. The same applies when you sit on the couch for a long time and watch TV. [11] X Research Source
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Buy a neck support pillow. If you often feel neck pain after waking up, you may have slept in the wrong position. The middle part of the neck support pillow helps to stabilize the head area, the curved and firm part at the bottom of the pillow supports your neck area.
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Stand with good posture. When walking, you should keep your shoulders straight and lean slightly back. Tighten the core muscle groups (abs) to keep the body straight. Bend your knees slightly to avoid putting pressure on your hips. Investing in a good pair of shoes with arch support will surprise you as it can improve your posture. [12] X Research Source
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Walk properly. When walking, you should keep your chin parallel to the floor, and use your whole foot, from heel to toe. Do not look down at your feet or stoop; Keep your butt and belly in a straight line with your body. [13] X Research Source
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Try using a posture corrector. The proven posture corrector improves posture by squeezing your shoulders back into place and keeping your head in line with your spine. In fact, daily use of a posture corrector not only helps maintain proper posture, but also helps to position your shoulders correctly.
Advice
- Always exercise with increasing intensity to avoid muscle fatigue. Start with 1 move, then move on to more and repeat as you get stronger. Tired muscles can cause you to return to previous incorrect postures.
Things you need
- Set up the calculator according to ergonomics
- Neck pillow
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This article was co-written by Ashley Mak, DPT. Ashley Mak is a physical therapist and owner of Ashley Mak Performance and Rehabilitation, a physical therapy treatment facility in Hoboken, New Jersey. He is also the CEO of Hudson River Fitness and a visiting professor at Kean University. With over seven years of physical therapy experience, Ashley specializes in pain relief and optimizing physical performance. He earned a bachelor’s degree in biology from Villanova University in 2010 and a doctorate in physical therapy (DPT) from Thomas Jefferson University in 2012.
This article has been viewed 41,742 times.
The wrong position of the head protruding forward can lead to chronic pain, numbness in the hands and arms, incorrect breathing and even nerve compression. That’s because every centimeter of the head protruding forward adds about 4.5 kg of weight to the cervical vertebrae! [1] X Research Sources Many people don’t realize their neck posture is wrong, so you need to check your posture to see how using the computer all day, watching TV or sleeping the wrong way can affect your posture. How come your head. Stretching and strengthening muscles with specialized exercises will reduce muscle tension and other symptoms caused by incorrect neck posture.
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