Anterior translation of the head is a postural posture that can cause chronic pain, numbness in the arms and hands, poor breathing, and even compressed nerves. The reason is that for every inch of forward movement of the head, the neck has to support almost two kilograms of extra weight! Many people do not notice that they are assuming an incorrect posture of the neck, so you must check it to know if prolonged work in front of the computer, the time spent watching television or a wrong sleeping position change the way you hold your head. Stretch and strengthen muscles with specific exercises to reduce tension and other symptoms related to anterior head translation.
Steps
Method 1 of 4: Diagnosing Bad Posture with the Wall Test
Step 1. Stand with your back flush with the wall
Spread your legs so that your heels are in line with your shoulders, lean your butt against the wall and make sure your shoulder blades make contact as well (this is even more important than having your shoulders touch the wall).
- You may want to bring your shoulder blades together slightly so that they assume a more natural posture and align them with the wall. This movement is sometimes referred to as "opening the chest".
- When you are in the right position, pay attention to that of the head. Check if the back of the garment touches the wall or not; if not, it means that you maintain a forward posture of the head and it is likely that you suffer from weakness of the cervical muscles.
Step 2. Bring the head into the right position by touching the wall with the back of the head
Pretend there is a rope running from the base of the neck to the top of the head; virtually pull it up to stretch your neck. As the nape of the neck relaxes, the chin should drop and retract towards the throat. This is the correct neck position.
Make sure you are not simply moving your head back by increasing the curvature of the neck; This is also a bad posture, you need to focus on stretching the nape instead
Step 3. Hold the pose for one minute
This is the correct head posture and you need to make your body "remember" it. Take it often to monitor how your postural attitude is changing.
Method 2 of 4: Decontract Tense Muscles with Stretching
Step 1. Loosen the occipital muscles with a massage ball
These are small muscle bundles at the base of the skull, just above the point where the cervical spine triggers in the head. A localized contracture in this area is responsible for a lot of pain and tension, sometimes accompanied by headache and dizziness. The best way to loosen these muscles is to use a massage ball. You can use a simple tennis ball, raquet ball, small foam roller, or any similarly shaped object. Lie on the ground on your back and place the ball under your neck right at the base of the skull, on either side of the cervical spine.
Rotate the head to one side and the other to slide the ball over different areas; continue the exercise for five minutes and remember to treat both sides of the neck
Step 2. Do regular neck stretch exercises
Stay upright, upright and bring your chin towards your chest; interlace your fingers and place them behind your head. Do not push the head down, but let the weight of the arms apply a gentle pressure and allow the cervical tract to stretch.
Stay in this position for 30 seconds and repeat the exercise three or more times
Step 3. Stretch the sides of the neck
Stand or sit upright. Keep your nose pointing forward and tilt your head to the right, trying to bring your ear closer to the respective shoulder. Place your right hand on the left side of your face and let its weight apply light pressure to stretch the muscles on the left side of your neck. Again, remember that Not you need to actively push, let the weight of your hand and arm apply gentle traction.
- If your shoulders tend to drop forward, bend your left elbow and put your arm behind your back, making sure the palm of your hand is facing out (when you tilt your head to the right).
- Hold for 30 seconds on each side and repeat the exercise three times.
Step 4. Relax the sternocleidomastoid muscle (SCM)
It is a thin bundle of strong muscle fibers that stretches from just behind the ear to the center of the throat (engages at the end of the collarbone near the midline of the chest), thereby creating a "shaped slit". V "at the front of the throat. Find this muscle and massage it gently by pinching and manipulating it lightly between your fingers; move along the entire length of the muscle.
- Don't push too deep, as you may hit other sore spots. The massage consists of a slight pulling or lifting of the muscle from the other structures of the neck.
- By turning your head in the opposite direction, you can find and relax the SCM more easily. Tilt your head to the left while keeping your nose straight forward to feel the muscle on the right side of your neck and vice versa.
Step 5. Stretch your chest muscles
Stay under the jamb of an open door; place your right arm on the right side of the door, so that the palm of your hand is facing it. Bend the elbow 90 ° to bring the forearm flush with the side of the door itself; take a small step forward with your right foot without lifting your forearm. You should feel the stretch in the pectoral muscles in the front of the torso near the armpit.
Hold for 30 seconds and repeat with the other arm
Step 6. Get advice from a musculoskeletal practitioner
Chiropractors and massage therapists are experts in postural problems, resulting pains and appropriate treatments. Go to a massage therapist or chiropractor for manipulation sessions and ask for more details about the exercises you can do at home.
Method 3 of 4: Strengthen Muscles with Exercises
Step 1. Perform chin retractions also known as "nods with the nose."
Lie on your back, bend your knees and place the soles of your feet on the ground, so as not to put strain on your lower back. Keep your nose perpendicular to the ceiling; nod your head slowly bringing it forward without moving your neck. Imagine drawing a small arc with the tip of your nose; perform the movements very slowly.
Slowly bring your nose back to an upright position. Repeat the movement ten times, reaching 20 repetitions over a few days; the next week, start doing 2 or 3 sets of chin retractions per day. When you are used to the movement, you can perform it while you are leaning against a wall or even "free body"
Step 2. Practice shoulder blade contractions
Sit in a chair with your back straight. The neck should be stretched and the knees bent 90 ° with the feet flat on the floor. Contract your muscles to bring your shoulder blades together as if you want to touch each other. Hold the position for three seconds, as if you want to hold a tennis ball between the shoulder bones; slowly release the contraction to return to a relaxed position.
- If the tension has brought your shoulders close to your ears, consciously lower them; let your arms dangle at your sides.
- Repeat this exercise 10 times, moving in a controlled manner. Increase the duration of the contraction up to 10 seconds and then try to do 2 or 3 sets a day as you get stronger.
- Chest contracture and weakness of the back muscles are very common problems among people who spend a lot of time at a desk or in front of a computer; consequently, the shoulders tend to fall forward. The exercises described in this article help to get rid of this bad posture.
Step 3. Improve range of motion with advanced chin retraction exercises
Sit in a chair or stand up straight. Do chin retractions a few times. During the movement, let the nose drop slightly; when your chin is retracted, try to keep it at a constant distance from your neck as you move the top of your head forward.
- Hold the position for a few seconds and move slowly bringing your head straight back; then, release the chin retraction. Repeat the sequence 10 times, increasing the sets and reps as you improve.
- During the exercise, remember that you are not trying to increase the arch of the neck, but you want to bring the head back to its natural backward and correct posture. People who have had anterior head translation for a long time have great difficulty with this exercise on their first attempts.
Method 4 of 4: Improving Posture through Daily Habits
Step 1. Create an ergonomic computer workstation
Raise the monitor so that the top third of the screen is at eye level. Measure the distance between the video and your eyes to make sure it is between 45 and 60 cm. You may need to raise the screen with books, use a higher or lower desk, or change the height of the chair. Use a tape measure to gauge the distance from your face to the monitor and adjust your location accordingly.
Step 2. Do not carry heavy purses and purses
Try to use small shoulder bags or purses and minimize the weight. If you have to carry a lot of equipment, opt for a backpack instead of a container with only one shoulder strap and choose a model that allows for even weight distribution. Don't keep bags on the same shoulder all the time, as this habit leads to misalignment; regularly alternate the support.
Step 3. Do a stretch every half hour when you are at your desk, computer or TV
If you work at a desk or computer, get up and move often to reduce the pressure on your neck and back. A short break every 30 minutes to walk can be very beneficial. Try to do neck stretches for 30 seconds every 2 hours; the same is true when you are on the sofa watching television.
Step 4. Purchase a pillow that offers plenty of neck support
If you wake up often with a sore neck, you are probably adopting poor posture while sleeping. The cervical pillows allow you to rest your head in the center of the pillow itself and support the nape with a rigid and curved section.
Step 5. Get good posture when standing
As you walk, try to keep your shoulders aligned and backward. Contract the muscles of the abdominal corset to keep the body straight and bend the knees slightly to reduce the pressure on the hips a little. Buy a pair of shoes that support the arch - it's impressive how much they can contribute to good posture.
Step 6. Walk at a good pace
Keep your chin parallel to the ground as you walk, resting your heel first and then your toe. Don't stare at your feet and don't arch your back; the butt and belly must be in line with the rest of the body.
Step 7. Try a shoulder straightener
Using this tool has been confirmed to improve posture by forcing the shoulders back and keeping the head aligned with the spine. Using a shoulder straightener on a daily basis not only helps you maintain correct posture, it actually improves the positioning of your shoulders overall.
