Did you know the human head weighs 4.5 – 5kg! The further you hinge your head forward, the heavier it gets! If your head is jutting forward it will put pressure on your neck, shoulders and back. Over time, this may lead to an increase in stress on the muscles of the neck and spine, cause wear, tear, degeneration and pain.
You could blame the activity ie sitting at your desk for your pain, as this is when the symptoms may occur. We believe it’s all to do with the body you take to the activity. If you have a more aligned and functional body then you can do more activities such as sitting longer without hurting. Obviously we want you to spend as little time sitting as we can.
If your posture is out of alignment and you notice you are spending hours hunched over a computer and/or smart phone your head, neck and shoulders could be leaning forward. This kind of position can put stress and strain on the neck and shoulder muscles which can cause many issues such as headaches, balance issues, ringing in the ears, difficulty turning the head, stiff neck and shoulders. The more aligned, balanced and strong we are the less of a problem the the activity becomes.
If you are wondering do I have a forward head position??? Here is one of the tests you can try –
Stand with the heels of your feet against a wall, does the back of your head touch the wall on its own without you moving/pushing it there? Once you are in this position, see if your shoulders are touching the wall as well. Excessive rounding of the upper back is very common with a forward head position and this will make it harder for you to try and push your head against the wall. You should be able to stand against the wall with your bottom, shoulders and head against the wall.
Top tips –
Bring your smartphone to your head rather than your head to the phone, when you do this your arms will tire easily, I think this is a great sign from the body telling you ‘ i’ve had enough of this position’.
Take regular breaks from sitting and standing in the same position. I set a timer to move every 20 minutes when I have admin days.
Use headphones instead of using your head to bend to the phone on one side.
Check your posture in the mirror or contact Align Your Body for a free 15 minute consultation.
3 great exercises for you to try whilst sat at your desk! –
Shoulder rolls forward/backward regularly, this can be done sitting or standing –
Sitting chair exercise –
Sitting knee pillow squeezes, use a cushion or pillow –
At Align Your Body, we help clients restore balance in their body, relieve chronic pain, and improve their performance. If you would like to know more please get in touch for a free consultation – https://www.