As desk jobs increase, the number of people with good posture decreases. Sadly, poor posture is now developing at younger and younger ages and is being observed even in our middle school population. This is partially due to the prevalence of hand held devices causing one to jut the head forward in order to read the screen called text neck, and spending a lot of time sitting in front of a computer. Using the computer all day will lead to a rounding of a person’s back and cause their chin to go forward. The way we position ourselves at our desk or on our sofa can also lead to poor posture and imbalances. This will lead to kyphosis at an early age. In kyphosis one has a forward head, tight pectoral muscles and weak back muscles. I suspect that neck and back pain will develop at younger ages.
Perform the following stretches to reduce your risk of developing text neck:
Double chin neck stretch
Look down toward your chest and pull your head and neck slightly back. Hold the stretch through a cycle of relaxation breathing. This stretch helps to counteract the postural habit many of us do unconsciously: a head forward posture
2. Scapular retraction
Hold your arms at your sides, elbows bent to create a 90o angle. Firmly squeeze your shoulder blades together as you draw your shoulders and elbows back. Focus on squeezing your shoulder blades together as if trying to hold a walnut between them while, then release to the starting position.
3. V W Stretch
Stand with your back to the wall and your elbows bent to form a “W” with palms facing forward. While keeping your shoulders and arms flat against the wall, slowly slide your arms up the wall until they form a “V”. Inhale for 5 seconds as you slide your arms up the wall, and exhale for 5 seconds as you slide them back down to the “W” position.
Learn how to improve your posture at www.CarolMichaelsFitness.com
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