In the last article I discussed what Forward Head Syndrome (when your head shifts forward compared to your shoulders) and how it effects your health. To be proactive, avoid injury, headaches, and other health related issues make these 3 changes.
1) Your car head-rest has that name for a reason, your head should actually touch it. Many people recline their car seat too much, so they are forced to bring their head forward to see the road. Some may think it is looks cooler to slouch, but how cool is chronic neck pain and headaches. Bring the back of your car seat up to no more than a 15 degree recline. Sit with your head touching your head rest, adjust your mirrors to the correct spot and stick with it.
2) Check your pillows. Many people, especially if their head tends to be forward, sleep with a pillow that pushes them forward, or even worse they sleep with more than one pillow. Have a loved one or friend look at you in your sleeping position, your head should be aligned with your shoulders, not in front of them.
3) Bring your office or home computer up to eye level. If you use a laptop, get one of the ergonomic wedges that make it a little higher. Take frequent posture breaks, if you find yourself looking down while you work. Set your phone or computer to remind you to take a 2 minutes break to stretch every 20 minutes.
If the above tips are difficult for you to do the ligament, bone, and muscle structure has most likely adapted to the forward head position. Getting some help can make the changes happen faster and more comfortably.
The great news is YOUR BODY IS DYNAMIC and no matter what your age you can make healthy changes to your alignment that will improve your health and vitality. I have patients in their 80’s getting great results. Don’t give up!
Remember to take it slow. Making a change too quickly can cause extra soreness and headaches. If you get sore ice for 10 minutes, and seek some care to help your body accept the healthy changes.
Specific Exercises and Stretches to come. Enjoy!
Here is a link with examples of the laptop ergonomic helpers. http://www.laptop-ergonomics.com/
Dr. Chrissy Stamm owns and is the lead chiropractor at BALANCE IN MOTION, the wellness studio in Costa Mesa. Check out her website here: Costa Mesa Chiropractor