You see them all the time: shoulders slumped with the head so far forward it’s a wonder they don’t tip over! This posture not only leads to pain, but also decreased lung capacity and early onset arthritis!
There is a very specific pattern of muscle dysfunction:
In time, this pattern is “locked in” and will not spontaneously correct itself.
Preventing this posture is possible by looking for ways to prevent getting into the tech neck posture. Taking frequent “microbreaks,” rolling your shoulders backwards and looking up for 10-20 seconds every 15-20 minutes allows the ligaments and muscles to return to their normal length.
It’s important to note that, while pain often quickly reduces, actual postural transformation takes time. The tight muscles (Pecs, traps, and levators) remodel in response to this posture. Remodeling means that the muscle physically breaks down and shortens. This process takes weeks, which means that it will take weeks of regular care and stretching to undo.
We routinely address this posture by combining chiropractic and a specific set of therapeutic exercises to get you lined up quickly and correctly! Standard diversified manual manipulation or gentler activator (“the clicker”) combined with active stretching provide excellent results. The exercises are called Cervical Synergy, and there are 3 phases:
- Flexibility
- Beginning Strengthening
- Advanced Strengthening
Below are 2 of the Flexibility exercises for illustration purposes only. Because of the possibility of underlying issues with the neck, it is important to check with your Chiropractor or health care provider before doing any exercise.
The top stretch addresses tight traps/rhomboids(middle/upper back) and the lower stretch addresses shortened/tight pectoral(chest) muscles.
The whole sequence of Cervical Synergy Flexibility is five stretches which must be done a minimum of twice daily, using the prescribed hold time and repetitions.
Let us help you get back in line! Start by calling us today!
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