Fix bad posture FAST! Forward Head Posture and Rounded Shoulders are two of the most common postural imbalances among men and women. So why not learn exactly how to correct that slumped over posture once and for all. You can even perform these corrective exercises and stretches at home so there are no excuses to get rid of that “nerd neck” and improve your posture once and for all.
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For every inch that your head moves forward, your neck and your upper back have to support an extra 10 pounds of weight, just to keep your head from literally falling off of your body. If forward head posture is left untreated it can cause neck & back pain, headaches, breathing issues, pinched nerves, and numbness in your hands. And the worst part is if you continue to maintain a forward head posture over the years you’ll start to develop an abnormal curve in your upper spine and your body will build up scar tissue on the lower part of your neck known as a dowager’s hump…. I think it’s safe to say that nobody wants a hump on their back, not now and not later so today I’m going to show you the 5 key steps you’ll need to take to fix this postural deviation once and for all. And the very first thing you’ll want to do is a test to find out if you have a forward head posture, to begin with. This is a really easy test that only takes a minute. You’ll stand with your back against a flat wall, making sure to touch the wall with both your heals and your shoulder blades. As those 4 spots touch the wall check where your head naturally goes. If the back of your head is touching the wall or is pretty close to touching the wall, you probably don’t have much forward head posture. However, if your head naturally shifts forward and ends up inches away from the wall then you do have forward head posture and the further your head is from the wall the more important it is for you to start fixing it right away. This is because as your head comes forward, your shoulders will also round forward, and then to see straight ahead you’ll have to compensate by tilting your head up. In combination, all of this will cause certain muscle groups to shorten and tighten up including your sternocleidomastoid which runs along the front and the side of your neck, your suboccipital muscles behind your head at the base of your skull, as well as your scalene muscles, upper traps, chest, and your lats…all of them will shorten and become tighter, further reinforcing this bad posture. So step number 2 is to begin releasing and stretching the tight muscles and we’re going to start first with the sternocleidomastoid. To release this muscle you’ll first locate it by looking for the v-shaped muscle that runs from your collar bones up along the sides of your neck. you’re going to massage this muscle by gently pinching it between your fingers working your way up and down along the entire muscle. Massage each side for about a minute, and then you’ll move on to stretching it by first placing your hand over your collar bone and pulling the skin down. Then lift up and rotate your head and your chin diagonally to the opposite side. Holding this position will also stretch out the tight anterior scalene. Make sure you Hold it for 30 seconds before switching sides and then repeat for 3 rounds. after that, for your next stretch, you’ll want to grab the opposite side of your head with one hand and tilt your ear towards that raised shoulder while holding your opposite arm behind your back. Hold that stretch for about 30 seconds on each side, and again repeat for 3 rounds. Now for the suboccipital muscles, you’ll want to first release them by using a massage ball or something similar like a lacrosse ball. Lay down with your back against the floor and place the ball behind your head at the base of your skull. Then roll the ball along the area by gently tilting your head up and down and side to side. You want to do this for about 2 minutes and make sure you roll out each side. If you don’t have a ball, keep in mind you can also simply massage these muscles with your fingers. Once those muscles are relaxed you’ll stretch them out by tucking your chin back and looking down while gently applying downward pressure on the back of your head for 30 seconds and then repeat 3 times. finally, for the chest and lats, you can stretch your chest by placing your arms at 90-degree angles against the frame of a doorway before leaning through. And for your lats grab something sturdy above your head with an underhanded or neutral grip and lean back while rotat…