Your upper back and neck are composed of thoracic and cervical vertebrae. These “building blocks” are stacked with a normal curvature. Many muscles and ligaments help to support the spine and hold your head up. Your upper body posture is, largely, a product of your daily activities. Years of lifting, sitting behind a desk, reaching and twisting create tight and
weak muscles in the front and weak and lengthened muscles in the back. Over time, your body adapts to the overuse which can create problems, such as:
• Tension headaches or headaches in the back lower portion of your head.
• Reduced range of motion or tingling in your arms, hands, or fingers.
• Difficulty looking behind you.
• Difficulty reaching into your back pocket or brushing your hair.
TIPS
Maintaining good posture requires diligence. The everyday activities that led to poor posture in the first place will always be there. Try the tips below to stand and sit tall.
- TAKE FREQUENT STRETCH BREAKS Do not allow yourself to sit in the same position too long. Mini breaks, for 2-3 minutes each hour, can be refreshing and helpful for your posture.
- MONITOR YOUR SLEEPING POSTURE Avoid using too many pillows or sleeping on the arm of a couch.
- MODIFY PHONE USE Utilize speaker phones or headsets to avoid constantly tilting to the side.
Assess your posture. Try this!
Stand or sit as you normally would and have someone observe your posture to see how you
compare to the proper upper body alignment.
- Is your chin parallel to the ground?
- Are your ears in line with your shoulders?
- Are your shoulders rounded forward?
- Are your shoulders back and level to each other?
- Are your shoulders in line with the hips?
- Can you easily rotate your head left and right?
TRY THESE!
Stretching and strengthening can play a significant role in creating and maintaining proper posture. Warm up by doing 10 neck circles, clockwise and counter clockwise, and 10
shoulder circles, forward and backward. Avoid any movements that cause pain. It is recommended that you consult with your doctor or physical therapist prior to starting an
exercise program to ensure you develop a plan that is right for you.
Imagine a book is balanced on your head. Slide your head backward and hold for a moment.
Put a finger on the tip of your nose and push straight back.
Hold for 3 seconds and repeat 5 times.
Keep your shoulders forward and chin parallel to the
ground, looking over each shoulder. Hold for 3 seconds and repeat 5 times.
Bend your elbows, as if creating the letter “W”. Point your thumbs down and pull your shoulder blades together to lift your arms off the floor. Hold for a second and lower slowly, repeat 10-15 times.
Begin face down with your forehead supported by a
rolled up towel. Extend your arms to the side. Point
your thumbs up and lift your arms off the floor. Hold
for a second and lower slowly, repeat 10-15 times.
Assume the same position as the 3rd exercise. This time, extend your arms up and above you, creating a “Y” shape. Point your thumbs up toward the ceiling. Pull your shoulder blades together to lift your arms off the floor. Hold for a second and lower slowly, repeat 10-15 times.
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