Let’s Talk About Posture! (part 3)

The Neck-Hump!

 

Do you catch yourself looking at your phone with your head flopped forwards?

This is Forward Head Posture! Or more colloquially called a ‘Neck-Hump’ or ‘Hump-Back’ posture or ‘Dowager’s Hump’.

To really feel what this is, go ahead and let your chin slide forwards. If you put your hand on the back of your neck you’ll feel that this really exaggerates the lump at the top of your spine.

 

Not just about good looks…

Now, this is not only just an aesthetic concern (ps. I think the desire to look good is TOTALLY valid too!)

But with years and years of forward head posture, you’ll actually change the position of your spine and this will become a permanent position, not just a lazy one!

So, what can we do???

 

Why is Forward Head Posture everywhere?

There are several reasons why most of us develop a forward head posture these days.

Basically, we are always looking at something small in front of us!

We look at our phones for 10,000 hours a day… we look at our monitors or laptops at work all day, at night we read books/kindles (don’t get me wrong, I love a book!)

But all this makes us slide our head forwards to get a little bit closer to the tiny words on the screens!

As hunter-gatherers we were really designed to look up into the middle or far distance more often.

So, NO judgement! I do it. You do it. We all do it.

But what can we DO about it?

 

Does exercise help Forward Head Posture?

Well, thankfully, there’s plenty of research out there showing that corrective back and neck exercises help!

Let’s start with a systematic review that selected seven of the highest quality studies (out of 47 potentials) (Sheikhosseini et al. 2018).

These researchers pooled the data on all 627 participants across the studies, and tested whether corrective exercise made a difference on forward head posture (or as they call it: craniovertebral angle).

They found that yes, indeed, there is strong evidence that corrective exercise is effective for improving forward head posture! Woohooo!

Systematic reviews are the most robust type of evidence there is, however it doesn’t give us those nitty gritty details of exactly WHAT the studies DID…

 

Let’s look at WHICH exercises!

So let’s look at one study on forward head posture a little more closely.

Harman et al. (2005) recruited 40 men and women between 20 and 50 years of age, who all had at least 5 cm of forward head posture (assessed with a photograph).

Twenty-three participants were assigned a 10-week exercise programme, with instructions to do the following on 4 days a week:

  1. Chin tucks lying front-down, and lifting the head
  2. Chin drop while sitting
  3. Shoulder retraction using an elastic band (think: shoulders back)
  4. Chest stretches (the pec muscles)

The remaining 17 participants were in a control group that did nothing different form their everyday lives.

 

So, what happened?

At the end of the intervention the researchers found several interesting results.

The neck range-of-motion of the exercise group participants had improved. The authors suggested that the chin drop and tuck exercises were most likely responsible.

The exercise group also stood a little more upright at the end of the intervention, compared with the controls. The researchers called this the ‘shoulder-to-pelvis’ angle. They credited the pec stretches and shoulder retraction exercises for this change.

 

The power of awareness

Now, a funny thing happened with the results of the forward head posture! Both the exercise group and and control group improved!!

The researchers were cautiously confident that the exercise programme had helped the intervention group improve their forward head posture. So, why did the control group improve as well??

They thought that the control group had become more aware of how they were standing simply by being part of a study that was measuring posture.

They concluded that this was a positive finding. It shows that not only is exercise beneficial for forward head posture, but an educational or awareness programme on how to hold ones head in daily life could potentially make worthwhile differences in neck posture as well!

 

Yoga for the Neck-Hump!

Corrective back and neck exercises can be done in many ways. One of these ways is…. yoga!

(Then you also get some lovely additional relaxation and mindful benefits!)

Personally, yoga plays a huge role in how I work on my posture. It’s my main form of ‘conscious exercise’.

From my years of practicing and teaching yoga, these are a few posture tips and poses I find most useful:

  • Double chin! When standing or sitting, give yourself a beautiful double chin by pressing the chin back just a little. This counter-acts forward head posture.
  • Locust pose: This is basically the 1 pose for posture! Lie down on your front, hands palms-up next to your hips, and lift your upper body and legs at the same time. Look down your nose (double-chin!) This is great for strengthening the upper back and neck.
  • Relaxed chest and shoulder stretch: Lie down with your shoulder blades on a yoga block, placing your hands, palms-up next to your head, elbows at 90 degrees. And relax! This is wonderful for counteracting day of forwards computer slumping.

There you are! Just a few tips for a very simple home-based yoga routine, that could improve or avoid a Neck-Hump.

If you’re thinking “That’s interesting, but I don’t know where to start!”

Then read on…

 

Want some help?

Do you want to see if you can improve your posture with yoga? Well, I have something exciting coming up!

In September I will be launching a 28-day challenge called the Posture Doctor Challenge!

This will involve a daily 15-minute class. That’s achievable – right?

Watch this space for the up-coming challenge!

Up for the Challenge?

Would you like to be updated when this challenge is available?

Then please put enter your email address below.

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Want to read more about posture?

This mini blog is the third in a 3-part blog series. Why not take a moment to read the other two?

Part 1 went into detail about shoulder flexibility and Part 2 talked about back strength for posture.

Enjoy your reading!

Love,

Jolanthe x


References

Harman, K., Hubley-Kozey, C. L., & Butler, H. (2005). Effectiveness of an exercise program to improve forward head posture in normal adults: a randomized, controlled 10-week trial. Journal of Manual & Manipulative Therapy, 13(3), 163-176.

Sheikhhoseini, R., Shahrbanian, S., Sayyadi, P., & O’Sullivan, K. (2018). Effectiveness of therapeutic exercise on forward head posture: a systematic review and meta-analysis. Journal of manipulative and physiological therapeutics, 41(6), 530-539.