Mindful Tips: Neck Posture
For proper posture of the neck, your ears should be aligned with your shoulders.
Bad posture, sitting at a desk, slumping, texting and working at a computer can all cause the head to move forward, moving it away from its centre of gravity, out of neutral alignment with their spine. This can create what is known as a forward head posture (FHP).
This places a tremendous level of increased stress on both the lower cervical and the upper thoracic spine. The muscles in your upper back and neck must also work much harder to stabilize and support the head, often leading to neck pain, shoulder pain and muscle tightness. Headaches at the base of the skull and cervical disc degeneration can also occur. Other effects can include: rounded shoulders and back, respiratory issues, and balance issues.
A study found that the head weighs about 10–14 pounds (lb) in a neutral spine position but increases in weight as it leans forward:
Position of the head Weight of the head
15 degrees 27 lb
30 degrees 40 lb
45 degrees 49 lb
60 degrees 60 lb]
Some potential causes of FHP include:
Make some adjustments:
If a person sits at a desk for long periods of time, they should focus on maintaining proper posture.
This includes:
Additionally, it is advisable for a person to avoid cradling their phone between their ear and neck.
Book a massage now to jump start loosening up that muscle tension. With regular massage, and adjustments in your daily life, you WILL see improvements!
Exercises to release tight neck and shoulder muscles.
Chin tucks
Supine chin tucks
Lateral stretches
Dr. Stefan Becker, Body Fix Exercises