Updated: Aug 31, 2020
With everyone spending a lot more time at home at the moment.
Many of us are spending more time in front of a computer, phone or T.V.
Whether that is working from an unfamiliar home setup or spending your usual outdoor activities sat at home looking at a mobile instead.
When doing these activities our heads naturally protrude forward when concentrating on something in front of us.
The head weighs between 4.5-5.5 kg, this weight is doubled with even just a couple of inches of leaning forward. This puts significant strain on our posterior neck muscles, as the head is very heavy this can overstretch and weaken them from trying to support this position. In modern-day life, this is a commonly seen problem.
The head forward position can cause neck and shoulder pain, and long term cervical spinal degeneration, which could include the wearing down of facet joints or disk damage.
One of the best exercises to help with this is the chin tuck. Perform this exercise 2-3 times a day for 12-15 repetitions.
The easiest way to do this is to focus on creating length through your spine by bringing your head back, think about creating a ‘double chin’.
You can use your fingers for guidance if you find this difficult, simply push your chin backwards with your fingers.
It is important to try and not spend too much time in front of your t.v. or phone. Daily exercise is a great way to increase mobility and keep healthy.
If you do have to spend a lot of time at a desk for work, make sure you do have the correct setup.
You should make sure your eyes are in line with the top of your screen, forearms and thighs are parallel to the floor, elbows are at the side of your body and feet are flat on the floor. Be aware of your posture and focus on keeping a straight spine.
Article Written by Megan - Kala Body Remedial & Pregnancy Therapist. Book Megan Now!