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Headaches hurt. They often make you feel grouchy and irritable. Headaches at work are especially bad as they interfere with your ability to concentrate and thus, your job performance.
Why are you getting headaches at work?
The # 1 reason for headaches at work is due to a forward head posture or text neck syndrome. And your forward head posture is likely caused by a desk or workspace that is not ergonomically correct. Check out my post on how to correctly set up your workspace.
What does forward head posture look like? See below for the answer.
Your neck muscles are designed to keep tour head vertical. Every 15 degrees your head moves forward increases the strain on your neck muscles, which can lead to headaches.
Can Forward Head Posture Be Corrected?
The honest answer is, maybe. It really depends on the severity of your condition and how much effort you are willing to put into correcting your posture. I can help you with this. Below you will find:
- Simple exercises to help correct Forward Head Posture/Text Neck Syndrome.
- Additional tips to avoid this position.
Exercises To Correct Forward Head Posture:
Chin Tucks
- Place your fingers on your chin looking straight ahead.
- Use your first and second finger to press your chin gently back toward your throat as if you are giving yourself a double chin.
- Make sure that you do not drop your head down.
- Stop when you begin to feel a stretch and hold for 5 seconds. Repeat 5 times.
Upper Trapezius Stretch
- This muscle is important to stretch as it is a part of your shoulder girdle and is responsible for moving your shoulder blade and extending your neck.
- Begin by standing or sitting looking straight ahead
- Slowly ease your left ear toward your left shoulder. If your right shoulder lifts up, ease your head back down to the center until you can relax your right shoulder back down.
- Place your right hand in the small of your back. If you are unable to do this, then stabilize your right arm by holding onto something.
- Take your left hand and place it on top of your head. Do not pull on your head. Just let it rest for extra pressure as this gently stretches your upper trapezius.
- Breathe normally and hold 10-20 seconds. Repeat 5-10 times each side.
Do These Exercises 2-3 Times A Day
Tips To Avoid Forward Posture/Text Neck Syndrome
- Minimize your time looking down at your phone or laptop.
- Use a support under your arms to bring your phone and/or laptop up to eye level.
- Check to see that the top of your monitor is at eye level.
- Make sure you can clearly see your computer screen to avoid craning your head forward.
Doing these exercises and following these tips will help to restore the alignment and mobility of your neck and head. This will improve the alignment and mobility of your entire body. It’s that simple.
Sources: http://www.backintelligience.com/how-to-fix-forward-head-posture
Quick Disclaimer:
All content in this post is for informational purposes only. It is not intended to be diagnostic nor as a substitute for consultation, examination, and treatment by a qualified health professional. Always consult with your physician before beginning an exercise program.
