Do you notice it is harder and harder to stand up straight? Do you see your head going forward and your shoulders rounding?
Do you struggle with headaches, jaw issues, difficulty breathing, or neck pain? These are all common symptoms when we have rounded shoulders and forward head posture.
When the head drops forward toward the chest, it greatly increases the strain on muscles, ligaments, joints, and the spinal column. When the shoulders are rounded, we tighten the muscles in the front of the chest while constantly contracting and shortening the muscles in the back, especially between the shoulder blades. This leaves both sets of muscles, the ones in the front and the ones in the back, overworking, fatigued, and prone to injury and discomfort.
Many people have asked about back braces that force you into an upright position. I say no! While they will pull you into a more erect posture, they also discourage the use of your muscles, which should be doing that very job, and we all know when you don’t use your muscles, you lose them. This makes the problem even worse! The body is meant to move and work, but society is not designed accordingly. So we have to make sure we use our body. It’s amazing how many symptoms can be helped and even sometimes resolved when we increase our strength and mobility.
If you struggle with rounded shoulders and a forward head, here are a few simple things you can try at home. As always, listen to your body and don’t move in painful ranges.
1. Chin tuck
2. Stand tall with the head over the shoulders. Gently move the head straight back as if you are giving yourself a double chin.
3. Scapular retraction - squeeze shoulder blades back and in towards spine
4. Standing or seated in an erect position, squeeze the shoulder blades toward the spine, as if you were holding a grape between the shoulder blades.
5. Awareness
6. Check in throughout the day. Where are the shoulders? Where is the head? Without awareness, we can’t make changes.
Need more specialized help? Feel free to reach out to Bean at Brandon Stretch and Neuromuscular Therapy at 401-345-7464.
