Just the neck…your daily dose of flexibility can go a long way

Did you know that for every 1″ your head moves forward of your shoulders, you head weighs double what it should?

That means, the normal 10-12 pound head will weigh 20 lbs if the head is 1″ forward and up to 40 pounds when the head is 2″ forward. In my 20 years of practicing as an orthopedic physical therapist, most of my patients usually measure between 1-1.5″ forward with their shoulders coming away from the wall 3-4″. It’s no wonder they have pain!

Like any good neck program, it’s important that we start with making sure the body is flexible enough to get back into it’s right position. This usually means that most of my patients start with weeks of flexibility work before we can even get to the strengthening aspect. In today’s society, we definitely don’t put enough emphasis on stretching and flexibility though we all say “I know I need to do more”. Here are a few easy ones to get started with. Tdhey can be done sitting or standing.

Why Neck and Chest Stretches?

Flexibility and stretching exercises can maintain and improve the range of motion and elasticity tight neck and shoulder joints. Tight anterior muscles pull us forward and make it more difficult to fight gravity. Stretching these structures helps relieve the stiffness and muscle imbalances that can lead to neck pain. As a general rule, neck stretching is best done consistently every day if you want to see progress and change. Research shows that the effects of stretching only last about 1.5-2 hours, so if you are really needing that relief, stretches should be done several times a day. If you know this is going to be hard for you, another option is the FHP (forward head program) that has a brace that is worn 20 minutes a day. (Contact us at hello@backbonecushion.com if you’d like more information about this program and brace system).

For the rest of us, here are a few easy things to start with:

Corner Stretch

A basic exercise that stretches the chest and shoulder muscles. It can be performed with both arms in the corner of a room or one at a time in the doorway or any stable surface where you can place your arm at 90 degrees. For the corner version, stand about two feet back from the corner, facing into the corner.

Place one foot forward so that when you lean in, the weight is shared by your front leg and not solely on your arms (which could hurt your shoulder joint). Your forearms are placed on each wall, and elbows are a little below shoulder height.

Lean in as far as possible, keeping your core tight (don’t let your back arch). You should feel a stretch in the front of the shoulders and chest. Hold the stretch for about 30 seconds to a minute.

cornerstretch1

Chin Tucks

chin tucks

One of the most effective postural exercises for combating neck pain is the chin tuck exercise. This exercise not only helps stretch the tight muscles at the front of your neck but help to improve joint motion and strengthen the muscles that pull the head back into alignment over the shoulders. 

With your back against a supportive surface (either wall or stable chair back), level your chin and pull your head straight back (as if you were pulling your face away from an onion). Do not let your chin rock up or down as this may make your symptoms worse. Do not continue if it makes your symptoms worse.

Repeat this 10-12 times and every few hours during the day. At first this may be uncomfortable so make sure to make the movements small to begin with. As with all these activities, if symptoms worsen, discontinue and call your medical practitioner.

Final Thoughts

Now that you have improved the mobility of your neck and started to correct for muscle imbalances, it is important that you maintain these gains by ensuring that you have the best posture possible while driving and sitting. This means not only ensuring that the chairs you sit in fit properly but accommodating those that don’t. A cushion such as the BackBone helps to provide you the postural support that most chairs and car seats are lacking. Try it RISK FREE for 45 days.

If you have pain, go see your medical professional immediately to rule out anything serious. If you don’t have pain, now is the time to work on these things because it’s much easier to prevent pain than it is to treat it.

Last but certainly not least, keeping your spine strong also requires sufficient amounts of daily, balanced nutrition and hydration. So, stretch your legs, stretch your arms, get the blood flowing and, if you’re really motivated, reach out to us or sign up for our newsletter to get more information on postural re-education and how to address your home office set up as part of your body awareness. Contact us at hello@backbonecushion.com. We will help get you and your back on track!

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