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How To Fix Horrible Head/shoulder Posture?

Discussion in 'Health' started by encerent, Dec 6, 2016.

  1. encerent

    encerent Member

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    I have the nowadays really common head-forward, hunched shoulder posture.

    It looks horrible and hurts optimal health and hormone production.

    Has anyone found interesting or effective interventions for this problem?

    edit: I'll put in an order for a standing desk at work. Not sure if this will work though. I'm hunched over badly when I stand up too.
     
  2. dfspcc20

    dfspcc20 Member

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  3. tyw

    tyw Member

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    Need to re-train the nervous system to adopt the appropriate neutral thoracic posture. DNS (Dynamic Neuromuscular Stabilisation) Bear position to Squat is the go-to option:



    Grease this pattern regularly. Though personally, I much prefer the forearm-support variations that Mark McGrath uses -- https://www.instagram.com/p/BKow4nQg033/

    .....
     
  4. Lecarpetron

    Lecarpetron Member

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    Mckenzie chin tuck exercises, plus learn to rest your tongue against your upper palate with firm lip seal.

    The root cause of head forward posture comes in part from the need to open the airway. Airway could be too small if jaw did not develop sufficiently forward and/or wide.
     
  5. chispas

    chispas Member

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    I used to have really bad neck/shoulder hunching as well, and terrible forward-rolled shoulders from years of study. It eventually led to pain in my jaw and clicking in my TMJ joint. What resolved it close to 100% was doing some overhead weightlifting movements - it hugely improved my posture. You could probably just use dumbbells for convenience - no need to go the gym. What I noticed was most therapeutic was the lowering movement.

    A bit like this: Power Jerk Behind The Neck Exercise Demo Video and Info

    Also good was holding the extended overhead position and squatting, like this: Overhead Squat Exercise Demo Video and Info
     
  6. keith

    keith Member

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    Weird as it may sound, my posture actually improved a lot by "Peating". Maybe the extra calcium, the k2, maybe just the extra sugar and energy, but my posture used to be awful, but has gotten much better, without much conscious effort.
     
  7. goodandevil

    goodandevil Member

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    i have a large noggin and it caused me many problems in the past. what's worked for me is, in the shower i do neck raises. i bend forward as far as is comfortable, look down and relax my muscles, and then slowly bring my head in alignment with my spine, working against gravity. over time it's corrected my musculature and i feel like a different person. i would tense to prevent spasms.
     
  8. OP
    encerent

    encerent Member

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    excellent suggestions... I'll try all of them!
     
  9. DrJ

    DrJ Member

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    Hatha Yoga. It's really pretty amazing and will make you more aware of your posture and body alignment.
     
  10. Ahanu

    Ahanu Member

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    Make some Pictures from you from your side or place 2 mirrors so you can See yourself from Your side. ou will See that your head is actually tilted back on the atlanticoccipital Joint. This is a very cruicial Point. See if can bring your head back to its natural Position by releasing your neck muscles.the neutral Position of your head will most likeely feel wrong because you May have allready established a habbit. Thats why a mirror or another Person is necessary when you try to change yor posture. Alexander technique works Great for that.
     
  11. Seeweed65

    Seeweed65 Member

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    Text neck! I think that's causing most of the problems these day. It also causes problems with the eyes because you're always looking down past the end of your nose!
     
  12. David PS

    David PS Member

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    The exercise in this video helped me.
     
  13. jaa

    jaa Member

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    In a similar vein, the Original Strength Youtube Channel has a lot of movement exercises to improve posture that takes the repattern baby->toddler movements approach.

    Original Strength

    For general mobility this guy's free page is tough to beat

    The Floreio Project

    You can work through those exercises and find what works best.

    Finally, I'd recommend seeing a specialist, be it a physio, osteo, chiro, or whoever can help you identify exactly how you're misaligned. Even if it's just 1 session you can use that information to target specific exercises on the web. That will be much more efficient than just donking around and trying to figure out what works for best for you. Though the donking around method is good for learning how to treat any issues that pop up yourself and just in general for getting a better feel for your body.
     
  14. Greg says

    Greg says Member

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    Research "Upper Cross Syndrome" [Vladimir Janda]

    UCS.gif
    LCS.gif

    941802_598287423571795_1517954907_n.png
     
  15. Spokey

    Spokey Member

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    I had trouble with my shoulders for a bit after sitting at a desk for most of the day for years on end. I an iron club which I swing around in various ways. It's fun and my shoulders feel much better. I did find benefits with similar exercises to the one's posted. But I think that they problem was created by some sort of straitjacketing of my habitual posture, and the exercises while helpful were just another version of that. People don't play with movement anymore, and I think it's worth considering that the formal entrenchment of a particular movement pattern may help to a point, but ultimately the problem is not moving and expressing your range of possibilities enough. But then I'm the sort of person who just enjoys movement.
     
  16. Dezzy

    Dezzy Member

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    In somatic (re)learning the movement/flow therapies (yoga, Trager, Feldenkrais, Alexander technique, dance, gyrotonics/gyrokinesis, Scott Sonnon's Intu-Flow) go a long way toward re-mapping the nervous system. A limitation with self working is that you form a closed feedback loop
    with your nervous system -- working with a therapist removes that ; a quicker route to reach your goal of releasing your holding patterns might be through work with a Neural Reset Therapist. Their are a couple in the Seattle area.
    http://www.neuralreset.net/index.html

    Of the ones I mentioned above I love my own experiences with Trager, yoga, Intu-Flow, and dance exercise; Trager being my favorite. Their are Trager practitioners in your area , too
    United States Trager Association –

    I can't speak for the others, yet; I haven't tried them, but I hope to in the future, I think they are worthwhile.

    There are structural modalities, too.

    I've thrown a lot out here -- for me: I'd go with a combination of NRT & Trager; very efficient and effective.
     
  17. Fred Johnson

    Fred Johnson New Member

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    I think Alexander Technique for posture is best for you. Since it concentrates on correcting the posture without the need for medicines or surgery, it is economical way indeed for everyone. If you search the Internet, you will come across a lot of Alexander Technique professionals who can help you out. Just be sure to only work with qualified and skilled experts to make the most of your time and money.
     
  18. paymanz

    paymanz Member

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  19. Xisca

    Xisca Member

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    I try to retrain at night.
    Findings are personal, so let's see what can be shared...
    I sleep on my back.
    Either a big square pillow, flat type/not big in the center, going under shoulders and not under the head!
    - I put my head just out of it, so that its border is just in the neck pit, and this puts my head a little lower. Curiously I breathe also better like this!

    As I have my mattress on the floor, I usually sleep with my head out of the mattress, and use a little pillow or clothes to monitor the exact posture for my head, to feel good.

    I found that this improves the blockage when it is between shoulders.

    Also, from Feldenkreis: test yourself how you feel on a rolled blanket. On the floor, lying down on your back and the roll under the length of your spine. This makes both shoulder open, and it felt great! This is how I got the idea to work there...
     
  20. paymanz

    paymanz Member

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    +1

    And other guys also referring to Alexander technique. It is fantastic.
     
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