Forward head posture is one of the most common abnormal body characteristics which have been seen regularly. It is defined as front displacement of the head, together with over – backward bending of neck vertebral spine. This position shows round shoulders, increasing of anterior cervical convexity, and a decrease of craniovertebral angle which is the angle between the line from the external auditory meatus to the horizontal line at the level of the seventh cervical vertebra.
The forward head posture increases the loads on the necks and shoulders; it causes neck and back pain in 30% of monitor staff workers. Due to, the head is in front of the body-center that leads to a 3.6 times greater load than normal posture. Consequence is work related musculoskeletal disorders, such as pains of neck, shoulder, and headaches.
The forward head posture was first reported through investigation of muscle imbalance syndromes with a reduction in the length of the upper trapezius, the posterior part of the cervical extensor muscles (suboccipitals, semispinalis capitis, splenius capitis-cervicis), the sternocleidomastoid and the scapular elevator. Moreover, the Longus Capitus which is a deep neck flexor gets weak that causes Sternocleidomastoid fire first. As Sternocleidomastoid receives overactive tension, tone, and fatigues, this influences disability and neck pain in patients.
To solve this problem needs to improve posture and reduction of tone and pain intensity. Therapeutic exercise protocols include general exercise and specific exercises aimed at strengthening particular muscles and soft tissue release technique.
Strengthening of the Longus Capitus, the deep neck flexor, is a crucial specific strengthening exercise that does chin tuck as goal standard. This exercise can be done alone or combined with other muscles if necessary, for example, the latissimus dorsi pull down, shoulder external rotation exercise, prone horizontal shoulder abduction exercise, shoulder abduction exercise, shoulder flexion exercise and shoulder extension exercise. These exercises contribute shoulder and scapular stability that can improve rounded shoulders.
Stretching exercise of the upper trapezius, the posterior part of the cervical extensor muscles (suboccipitals, semispinalis capitis, splenius capitis and splenius cervicis), the sternocleidomastoid and the scapular elevator to release tension and increase specific range of motion in essential direction for reverse forward head.
Some researchers said prolonged forward head posture will develop wrong alignment memory of neuromuscular. Therefore, neutral head position training to correct posture as a new habit is one of the important components.
This article concluded 3 shortcut exercises to walk away from forward head and neck pain.
Exercise #1: Tennis ball massage at sub – skull
Tennis ball or spike massage ball is between the sub skull and wall or floor. You can glide your head around and static compress for a while. Make this message until you feel release, then do other exercise
Exercise #2: Sternocleidomastoid stretch
Start with bending the neck backward, then put both hands on the collar bone (clavicle), then slide both hands downward which holds 30 seconds for 5 reps, then start again.
Exercise #3: Chin tuck exercise
It sounds easy in terms of “glide your head backward” but some patients go in the wrong direction in the first session. The wrong direction includes bending the neck forward or bend neck backward so that you will see the floor or ceiling. Thus, the correct direction is to glide or slide the head backward so that you will look straight ahead. When gliding as far as possible, it is necessary to hold a few seconds and relax. According to exercise fundamentals are 15 reps/set for 3 sets. Intensive exercise needs only 10 reps for every hour during the day.
Remark: You can study various of neck stretching on https://rehabcompanion.blogspot.com/2022/04/physiotherapy-with-9-stretching_26.html
Reference:
ไม่มีความคิดเห็น:
แสดงความคิดเห็น