How to correct forward neck tilt?

How to correct forward neck tilt?

Posted by Guopeixin on

Forward neck leaning is a common posture problem in daily life. In layman's terms, it means that the neck leans forward.

In a normal standing posture, ears and shoulders are in a vertical line. When the neck leans forward, there will be an obvious oblique angle.

In fact, even big stars who pay great attention to their body image have problems with their necks leaning forward.

Research shows that the human head weighs about 10-12 pounds. When the head is bent forward, when the bending angle is 30°, due to gravity and the principle of leverage, the pressure that the neck muscles need to withstand will reach 40 pounds. When the bending angle is 45°, the pressure is 49 pounds, and the bending angle is 49 pounds. At 60°, it will reach more than 60 pounds.

Therefore, leaning the neck forward not only ruins your temperament and makes you look lethargic, but more importantly, in the long run, it can also lead to neck and shoulder muscle tension and soreness, headaches and dizziness, arm numbness, poor breathing, chest tightness, and other problems.

Why does the neck tilt forward?

This is usually because the muscles in the back, chest, neck and other parts of the body are too tense, some are too weak, and the overall strength is unbalanced. Playing with mobile phones with your head down, incorrect posture when using computers, sitting for long periods of time, lack of back exercises, pillows that are too high when sleeping, etc., can all cause our necks to tilt forward.

Neck straight, posture graceful.

How to correct the forward tilt of the neck?

1. Pay attention to your posture every day. Whether you are sitting or standing, remember to open and lower your shoulders back, straighten your neck, and slightly tuck your chin.

2. Change bad living habits:

① Look at your mobile phone and avoid being a head-down person. The best way to look down at your phone is to hold it high and avoid looking down too much.

② When using a computer, make sure your eyes are level with the center line of the screen. Don't lean your head forward, and keep your neck and back in a natural curve.

③ Choose a pillow of appropriate height for sleeping so that the cervical spine is at a normal bending angle. Avoid pillows that are too high.

3. Recommend several actions to adjust the forward tilt of the neck:

① Turn your neck

This action can relax sore neck muscles and is especially suitable for people who spend a long time in front of computers and mobile phones.

② Stretch the neck sideways

Taking the right side as an example, place your right hand diagonally behind the body, tilt the upper body sideways to lower the shoulder height, clasp the right ear with the left hand, tilt it to the left, and turn the head to the right so that it can be fully stretched to the diagonal position. For quadratus muscles, hold this stretch for 15-20 seconds, for a total of 2-3 groups.

③ Stretch the chest muscles

Cross your hands behind your back, continue to pull downwards, and at the same time push your chest upwards, and hold for 5 deep breaths. This action relaxes the chest muscles and can be done in 8 groups each time.

 

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