Stiff Neck and Poor Posture

Poor postural habits – rounded upper back with head thrust forward – produces a state of constant muscular tension, usually associated with pain, headache and limited range of motion. This uncomfortable position is a constant source of pain and, if not corrected, can lead to permanent shortening of the sternocleidomastoid muscles and the muscles in the back of the neck (i.e., splenius, semispinalis and cervical erector spinae).  In other words, poor posture can lead to anatomical changes which, in turn, contribute to continued poor posture.

The sternocleidomastoid and deep scalene muscles of the neck are of major importance in rotating the head to the left and right.  Tightness and shortening of these muscles can severely restrict our ability to turn our heads.  The muscles in the back of the neck (i.e., splenius, semispinalis and cervical erector spinae) play the important role of extending the neck and stabilizing the head as it turns.  These muscles are under constant tension as they try to maintain the upright position of the head in spite of the spinal imbalance caused by faulty posture.

When chronic neck pain and restricted range of motion is the result of tight, shortened neck muscles, the best, conservative treatment should include repeated, brief periods of mild stretching combined with the application of moderate heat and massage.

In my next blog post, I’ll suggest a few simple exercises you can do each day that will relax and lengthen your neck muscles .  If you do the exercises regularly, you can increase the range of motion of your head and neck.  Stay tuned.

3 Simple Steps to a Younger Appearance

You can do a lot to correct that round-back, hunched-over posture that reduces your height and makes you look older than you really are.  All it takes are three simple stretching exercises added to your daily routine.  The following exercises are designed to improve muscle balance and restore good posture.  Do them each day for three weeks and you’ll notice marked improvement in your appearance and – attitude.

1. Posterior Neck Stretch

Lie on your back, bend your knees and keep your feet flat on the floor; with your elbows bent, move your hands up beside your head; tilt the pelvis to flatten your low back.  Press your head back with chin in to flatten the curve of the neck.  This exercise will help to loosen and lengthen the muscles behind the neck.

2. Shoulder Stretch

With your knees bent and feet flat on the floor, tilt your pelvis upward to flatten the arch of the low back.  Place both arms overhead and reach (horizontally) keeping elbows straight.  Move your outstretched arms as close in to the sides of your head as possible.  This maneuver will help to elevate the chest and strengthen the muscles of the shoulders and thoracic spine.

3. Wall-Standing Stretch

Stand with your back against the wall and with your heels three inches from the wall.  Place the back of your hands against the wall beside your head while keeping your elbows touching the wall.  Press your back against the wall to flatten the arch of the low back.  Move your arms slowly overhead (in a slight diagonal direction) maintaining contact with the wall.  For the best results, reach a little bit higher each time you do this exercise.  (This exercise can also be done from a sitting position using a chair or low stool pushed up against the wall.)

Exercises to Avoid

The following exercises are counter-productive and may be injurious:

• Lying on the back and raising both legs at the same time;
• Lying on the back and coming up to a sitting position with legs held down;
• Lying on the back with weight on upper back and doing “bicycle’ exercise;
• Standing or sitting with knees straight and bending forward to touch toes;
• Raising the trunk from a face-lying position.

These exercises places excessive stress on the lumbar spine, create muscle imbalance and tend to shorten the hip flexor muscles.