Forward Head Posture and Cervical Disc

In Cervical disc and Neck Pain post, forward head posture and disc injuries were discussed. Here are some commonly prescribed exercises to help neck pain.

Seated Chin Tucks

Setup:

  1. Start seated in a chair sitting up tall.
  2. Move your head back as far as you can while keeping your chin tucked.
  3. You should remain looking straight ahead, do not look down.
  4. This is retracted position. Once you have achieved retraction, use one of your hands to gently push yourself into more retraction.
  5. Hold for a few secs and relax.
  6. Repeat as much as necessary, minimum 1 set every waking hour.

Notes:

  • Remain looking straight ahead at all times.
  • A mid-backed chair is optimal for this exercise.
  • This can be done anywhere at any time.

Upper Back Mobility

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Setup:

  1. Start seated with your arms out to your side. Make sure your arms are not completely parallel to the ground; they should be sloped down at a slight angle.
  2. Rotate one thumb up and one thumb down. Look at the thumb that is down.
  3. Simultaneously rotate your thumbs into the opposite position. Switch your down thumb up and up thumb down.
  4. Continue to always be looking at the thumb that is pointed down as you rotate.
  5. Repeat for 20 reps. Repeat 3-4 times a day.

Notes:

  • DO NOT LIFT YOUR SHOULDERS. If you feel tension or burning in your shoulders lower the angle of your arms.
  • This should be performed energetically.

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