Poor Head and Neck Posture Pains

Forward Head and Shoulder Posture
The most common condition that contributes to neck pain is forward head and shoulder posture. Forward head posture is when the neck slants forward placing the head in front of the shoulders. This head position leads to several problems:


The forward pull of the weight of the head puts undue stress on the vertebrae of the lower neck, contributing to degenerative disc disease and other degenerative neck problems.
Similarly, this posture causes the muscles of the upper back to continually overwork to counterbalance the pull of gravity on the forward head.
This position is often accompanied by forward shoulders and a rounded upper back, which not only feeds into the neck problem but can also cause shoulder pain.
The more time spent with a forward head posture, the more likely it is that one will develop neck and shoulder problems.

The Solution

By Strengthening the Trapezium and the muscles of the upper back will allow you to retract the shoulders and neck back into alignment. Also by increasing the flexibility of the chest muscles will allow the rib cage to expand and allow the shoulders to move back into alignment. Highly recommend strengthening the Deltoid muscles especially the posterior head (The back of the shoulders).


Upright Row  Sets 2-3  Reps 8-12

Bent over Lateral Raise Sets 2-3 Reps 8-12

Shrug Sets 2-3 Reps 8-12


Shoulder Press Sets 2-3 Reps 8-12

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