The Modern Epidemic in Plain Sight – and Yes, Under 25-Year-Olds Have it the Worst!
Ever noticed how everyone seems to be looking down? Whether on phones or computers, people of all ages are hunched over. In the movement world, we call this “Forward Head Posture” – a posture that resembles a “shrimp” shape, with the head jutting forward. But did you know this common stance could lead to a host of chronic issues?
Ideally, your head should be stacked directly above your shoulders, with the spine holding a natural, slight curve. Yet, with technology taking over, many of us now have straight spines or even reverse curves. This constant downward gaze compresses the spine and damages nerves, eventually triggering issues from jaw pain, migraines, and tight shoulders to even lower back pain. If left unchecked, Forward Head Posture can escalate, leading to nerve damage, injections, and even potential surgeries.
The good news? You don’t need fancy tools to start fixing this. With a few quick exercises integrated into your day – during your commute, while your coffee brews, or at lunchtime – you can build habits that ease pain and improve your posture. Here’s how: Start to incorporate these posture resetting exercises in your weekly routine. Even doing them 3x a week, you’ll see a huge difference.
This sneaky little exercise may feel minimal, but it packs a punch. Start with six repetitions, gradually working up to 25. Aim for three times a week to build the habit, and try doing it in the car using your headrest for support. Give it a go!
A fantastic move for alleviating that “hump” at the back of the neck and releasing shoulder tension. Start with 10 reps and especially try this after long hours at the computer.
A go-to for opening up the shoulders and mid-back, releasing you from that shrimp posture. Hold it for 20 seconds. Repeat throughout the day as often as you like. I personally do this hourly in my office, and you’ll likely feel little ajustments as your spine gets more limber!
These three exercises can help kick-start your journey to better neck and shoulder health. If you’re interested in addressing deeper pains or injuries, I can help. I treat the body as a whole to reach movement goals and optimal performance. From those just aiming to move better to elite athletes, let’s get you moving with longevity in mind.