How to Correct Neck Posture

Sitting for long periods of time causes posture problems.

Neck pain is often caused by poor posture. When your pelvis tilts forward or back, it affects the curvature of your spine and how your shoulders and neck are oriented. If your pelvis tilts back, it reduces your lower back curve. This causes your torso to lean back. To maintain your center of gravity, you round your shoulders and stick your neck out. Corrective exercises can correct the problem.

Instructions

Split-Stance Overhead Stretch

1. Stand with your right foot 6-8 inches in front of your left foot with both feet pointing forward. Lace your fingers together and extend your arms in front of your chest with your palms facing toward you.

2. Exhale and raise your arms above your head. Look straight ahead. Tighten your left buttock to prevent movement in your pelvis. Stretch only to the point where your lower back does not hyperextend.

3. Hold the stretch for three deep breaths. Lower your arms. Repeat five times. Switch legs and perform the exercise once.

Standing Wall Press

1. Stand with your head, back, buttocks and calves against a wall. Place your arms slightly out to your sides with your fingers pointing toward the ground.

2. Exhale and push your body, legs, arms and hands against the wall. Push for a duration of five deep breaths. Do not arch your lower back.

3. Walk for 20 seconds. Repeat the exercise three times.

In-Line Lunge

1. Stand in the position for the first exercise. Place a 6-foot stick behind your back by grabbing the top of the stick with your left hand behind your neck and the lower portion with your right hand behind your lower back. Align the stick so that it touches your head, upper back and buttocks.

2. Lunge slowly straight down by bending both legs until the rear knee almost touches the ground. Keep your torso upright. Do not let the stick move from the three points of contact.

3. Stand up. Repeat 10 times. Switch leg and hand positions and repeat 10 times on the opposite side.

Tips & Warnings

• If one side of your body feels weaker, perform an extra set on that side.

• For every inch that your head protrudes from its normal position, you add 10 pounds to the neck joints and muscles supporting your head. This causes neck pain, arthritis, disc herniation and other joint problems.

References

• "Pain-Free Program"; Anthony Carey; 2005
• Chiro.org; Forward Head Posture