Common Posture Mistakes and Fixes Series-Part 2

Hunched back and 'text neck'

In my previous article on Common Posture Mistakes and Fixes Series-Part 1 I talked about how Slouching in a Chair can damage your appearance.Hunching back and text neck is also considered a major problem which can lead to wrong posture.Hunching over your keyboard is usually a sign that you have a tight chest and a weak upper back. 

Over time, this type of posture can contribute to you developing a rounded upper back, which can cause shoulder and upper back stiffness.

When hunching over a computer, your head may tend to lean forward, which can lead to poor posture. 

Using a mobile can cause similar problems dubbed "text neck".

Upper back, neck and rear shoulder strengthening exercises, chest stretches and neck posture drills are recommended to help correct a hunched back.

Exercises to correct a hunched back:

1. Gently lengthen your neck upwards as you tuck in your chin
2. Chest Stretches

        Exercise

       Strength and Flexibility Chest Stretch

• Stand  tall with your feet shoulder-width apart and shoulders back and down.
• Interlock your fingers behind your back,palms facing up.
• To start the move,draw your shoulders back and down,keeping your arms straight.
• Don't arch your back.
• You should feel a stretch across your chest and front of the shoulders 

  3.Seated rows in a gym or pull-ups

     Exercise
   Strength And Flexibility Pull-Up

• For these, you'll need some railings which you can hold   on to with your hands at about shoulder height.
• A horizontal bar or tree branch at a similar height will also do.
• To get into position, stand right up to the railings.
• Hold on to the railings with your hands at shoulder height and shoulder width apart.
• Your feet should be directly below your hands.
• Stand up straight.
• Now straighten your arms, feeling yourself lean back.
• To start the move, bend your arms and pull yourself towards the railings.
• Your bent elbows should be tucked in.
• Then straighten your arms to return to the starting position.
• For more of a challenge, step your feet further forwards underneath the railings, feeling yourself lean back even more.

5 Tips to reverse “text-neck”:

1. Limit your electronic usage– I know it sounds simple, and it actually is that simple. Take time away from your phone and give your neck a break! Trust me you will be okay without Facebook or Candy Crush for a few hours.

2. Take micro-breaks at work– Of course it is not possible for some of you to limit your electronic usage when your job requires it. One little tip that helps tremendously is a micro-break. For every hour you are at a desk/computer, take a 1-2 minute break. Try Bruegger’s exercise during each break.

a. Bruegger’s– Sit at the edge of your seat. Have your legs hip width apart with your feet turned out at a 45-degree angle. Hang your arms loosely at your side with your palms facing forward. Sit up straight in a neutral position. Be sure not to over-extend to avoid putting a large curve in your low back. Bring your head back so it is directly over your shoulders. Take 5-10 deep breaths in and out. Repeat as needed. (I recommend 1-2 minutes/ each hour at a desk)

3. Perform neck stretches– The cervical (neck) ranges of motion are a very easy and effective way to stretch your neck. Perform them in the shower with the hot water hitting on your neck and upper back (to help encourage relaxation) or while you are watching T.V.

a. Cervical Ranges of Motion– Go through the following 6 ranges, 2-3 times/day: tuck your chin to your chest (flexion), look up to the ceiling (extension), bend your ear to your shoulder, both sides (lateral flexion), turn your chin to your shoulder, both sides (rotation). The key is to go until you feel restriction, but not past it! Hold for 5-10 seconds. Do NOT force the motion.

4. Use a Cervical Roll– After a long day at work (or on your phone); your neck needs a break. The neck is supposed to have a natural C-shaped curve, but as I mentioned before, it can be flattened or even reversed. A simple way to help get the curve back is the use of a cervical roll.

a. Cervical roll– Take a small hand towel and roll it up length-wise. Once it is rolled you can put a rubber band or duct tape around it to keep it rolled tight. Now laying on your back on a flat surface, place the roll at the base of your neck so your neck naturally curves around it. Do not put it under your head. If your head is propped up you need to move the roll lower down your spine. Relax and rest on the cervical roll for 15-30 minutes/day.

5. Get Adjusted! – After low back pain, neck pain is the second most common reason people see a chiropractor. Chiropractic adjustments will help restore normal joint function and can reduce/eliminate muscular tension.

So get off your phone and begin trying these quick and easy tips! As with any life style change, this could take some time before you start noticing a difference. These tips are most effective when practised daily. Be patient and don’t give up!