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Avoiding Forward Head Posture

  Avoiding Forward Head Posture: Tips to make easy adjustments in your daily life:    Your spine is designed to support you and help you carry yourself. It is mechanically designed with unique curvatures and interconnections to give you freedom of movement as well as support so that you can complete tasks.  Muscles attaching to the front and back of your spine also work most effectively to produce healthy motion when your spine is in good postural alignment.           Modern life can be both sedentary and stressful. Many persons face long commutes sitting in cars or airplanes.  Students spend long hours at desks and hunched over tablets and phones.  Work follows us home where we often are on computers and various devices all of which place us in poor postural positions.  Our spines were not designed for the amount of time that we position ourselves throughout our modern lifestyles.  Modern conveniences are creating detrimental postural configurations which definitely contribute to the development of neck/back pain, headaches and shoulder impingement syndromes.  Forward head posture can definitely be avoided once you know what to do.                 When the spine is held in good alignment, the forces through the spine are minimal. However, these forces change when a more forward head position is assumed. Mechanically, these increases in force will, over time, result in the wear and tear of the small joints of the neck and the intervertebral discs which cushion the spine.  It also creates changes in the length and flexibility of the muscles that control posture, neck movement. and...

Desk Job Exercises

How could you possibly injure yourself at a desk job?  It seems impossible that your body could be harmed in any way just by sitting at a desk, right?  Sedentary postures particularly the day in/day out kind can put a strain on your body.  I am sure you may have felt your body talking back to you during or at the end of a work day with physical complaints of stiffness or pain.  Why does this happen?  Sitting for long periods of time in one posture will cause the body to shorten certain muscle groups.  For example, your hip flexors (where your body meets your leg) are shortened to let you sit.  Also, your hamstrings on the back of your thigh can become shortened and tight.  You may also experience pressure on the large nerve in the back of your leg (sciatic nerve) that can send pain down the entire length of your leg.   If you assume poor sitting posture by sitting slouched forward, you are also affecting the joints and muscles around your chest and neck and overstretching those of your low back region.  Here are a few simple exercise stretch ideas you can do right at your desk to avoid the above issues. If you have 5 minutes, you can do these stretches! 1.  Sit on edge of your chair with legs together.  Reach arms out to your sides at shoulder level with palms facing down. Slowly rotate your torso and arms to the left followed by turning your head to look to the left.  Hold for a breath in and out.  Then slowly rotate to the...