Dreading the return to your painful desk job this week after the holidays? With the focus and intensity most of you are putting into your work 😉 that nose starts to drift forward, the shoulders round, the upper back stiffens, the tailbone slips underneath you and suddenly you're wondering why you appear to be shrinking 😳🚶♀️here are some suggestions for home remedies to prevent future pain. .
🔹Forward Head Posture: this happens when the natural lordotic curve in the neck starts to straighten out over time. The deep neck flexors (front) become lengthened. The short neck extensors (back) become shortened. .
🔹Suboccipitals: a set of 4 muscles reside directly under your head. When the neck is forward, these get extremely tight!
Release them is with 2 tennis balls taped together, or with one lacrosse ball. Followed by a stretch. Think about rotating the head over an axis as you push the chin down & back and back of head up & forward. 🔹Deep Neck Flexors: there are 4 muscles in the front of the neck that help keep the head in alignment. They go to sleep 😴 when the head falls forward. .
Activate them with chin tucks lying on the back first. BUT you can do them sitting anytime, anywhere. To advance them, try lifting the head up less than an inch. How long can you hold that while maintaining a double chin? It should be TOUGH when done correctly 😰
🔹Levator Scapulae: this muscle attaches from the high neck into the tip of the shoulder blade. This muscle typically feels the pain because it's constantly working eccentrically to keep that head up at the desk! .
Hold this stretch for 30 seconds to a minute when feeling that pain creep up. .
🔹Sternocleidomastoid (SCM): this muscle comes from the back of the ear to the from of the collar bone/sternum. With a forward head, it gets real nice and tight 👌
Hold the collar bone/sternum area, tilt the head away as the chin lifts toward the sky.
If you're looking down at your phone, DO THESE NOW! lol
Stretching with @brittanyperilleee
Each pose, stretch and movement is centered around regaining wider range of motion through lengthening of the muscles. Repetitive short/small range of motion movements performed in lifting can cause the muscles to tighten and shorten.