Forward head posture (poking neck)
"You will be what you are. Habits becomes postures".
Forward head posture (poking neck) essentially means that the centre of mass of the skull has shifted forward. The average weight of a human head is approximately 5kg. It has been reported in various literature that for every inch the head moves forward it adds another 5kg of stress to the spine, shoulders and neck.
The rampant spread of forward head posture is partly due to our society's unfortunate habit of sitting for long periods of time. It inevitably re-orientates the whole spine out of a neutral position causing inhibition to your deep core muscles including your pelvic floor and diaphragm. The abnormal position of your head in relation to your cervical spine (neck) can cause muscles to work against gravity causing neck and shoulder pain and structural imbalance. This can be rectified through some mobility and soft tissue techniques as well as strengthening exercises to help maintain symmetry.
My Tips to help rectify a forward head posture.
- Sit on the edge of your chair with your feet planted on the ground. - Ensure you sit tall through your hips don't slouch or lean back. The rib cage should align over the pelvis. - Think about opening your chest, shrug your shoulders and then let them return to a restful position. - Bring the computer screen closer. A cue I use with my clients is "the screen stinks". This should help to you bring your neck back into alignment. The further the screen is away from your head, the more people chase it to get closer as there eyes tire causing a more severe forward head posture. - Ensure you have the right glasses. Often people have been prescribed inadequate glasses and therefore have to try and look through the bottom or top of there glasses causing a forward head posture like the lady below.[if gte vml 1]><o:wrapblock><v:shape id="officeArt_x0020_object" o:spid="_x0000_s1026" type="#_x0000_t75" style='position:absolute; margin-left:148.6pt;margin-top:20.5pt;width:377pt;height:250pt;z-index:251659264; visibility:visible;mso-wrap-style:square;mso-wrap-distance-left:12pt; mso-wrap-distance-top:12pt;mso-wrap-distance-right:12pt; mso-wrap-distance-bottom:12pt;mso-position-horizontal:absolute; mso-position-horizontal-relative:margin;mso-position-vertical:absolute; mso-position-vertical-relative:line' strokeweight="1pt"> <v:stroke miterlimit="4"></v:stroke> <v:imagedata src="file:///C:\Users\KIRSTN~1\AppData\Local\Temp\msohtmlclip1\01\clip_image003.jpg" o:title=""></v:imagedata> <w:wrap type="topAndBottom" anchorx="margin" anchory="line"></w:wrap> </v:shape><![endif][if !vml]
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