Although there are a number of major muscles in the neck and back, there is one “vital” muscle at the front of your neck which does all the lifting.
If your neck is tight, or you feel you could use an upper body massage, this is for you.
We’re living in an awesome time in history, where you can do just about anything with a few swipes of your finger. Improvements in technology come at a cost though.
Countless hours each day sitting in front of a computer, or looking down at a phone, can destroy your posture and lead to neck and back pain, as well as cause headaches.
If you are in pain now, or you’ve noticed that your head and shoulders seem to be further forward than they used to be, make sure to check out these 10 simple exercises that will instantly restore balance to your posture making you physically stronger, mentally sharper and able to achieve peak performance.
For a long time, we’ve known about the twin problems of texting and using a computer.
But no-one realized just how far the damage could go.
Regardless of how much you hit the gym, how well you eat or how much you look after your body, hours spent sitting at a desk with your neck craned over a keyboard or constantly arching your head down to look at your smartphone eats away at your health in ways you could never predict.
Every minute you spend in these positions contributes to even more long-term neck and shoulder pain and damage to your body.
Now that you know you can do something about it.
You’ve probably tried a number of exercises before and found yourself wasting hours of your time stretching only to find that it only provides the minimal effect.
There are several specific movements beyond simple static stretching that you can use to correct Ugly Forward Head Posture or text neck as it’s called.
Take a look at the pictures below. Which do you think is the best stretch?
Answer. All three exercises are included in Injury Specialists Rick Kaselj’s “sequential flow” that help unravel the neck muscles in order to instantly improve head posture for greater strength, better health & energy….in less than 15-minutes per day. These exercises help to relieve neck and shoulder pain.
Forward Head Posture or FHP affects nearly everybody, yet hardly anyone understands the serious long-term physical and mental damage it can cause.
But how would you know if you have FHP?
When you look at yourself in the mirror from the side, your ear, your shoulder, and your hips should all be in a straight line down to the floor. If it is unaligned and your ear is in front of your shoulders, it’s a sure sign of a forward head posture.
The curve on your neck and back will make you look 10 pounds heavier, 2 inches shorter and a lot older than you are.
However, it is never too late to start improving your posture. With a better, more balanced posture, the chance of developing a hunch as you get older rapidly decreases.
Take a look at the pictures below. Which of these exercises do you think is the #1 stretch that will make you look 10 years younger?
a) Neck rotation
b) 45-degree neck stretch
c) Chin tuck movement
Take a guess above and check if you got it right.
Despite what you may have heard in the movie Jerry McGuire, the human head does not weigh 8 pounds.
The average human head weighs 10 to 12 pounds.
When your head sits perfectly upon your neck and shoulders, the body naturally adapts to holding this weight.
But if your head is constantly pulled forward from texting a lot or sitting at a computer all day, the weight of your head pulls on your neck and puts pressure on your spine.
When your head is pulled forward the additional pressure on your neck, shoulders and back rise dramatically causing serious tissue damage. As well as neck and shoulder pain.
In fact, every inch your head is thrust forward from its natural position adds another 10 pounds of stress and pressure on the neck, shoulders, back, and spine.
It’s why you may have developed that ugly ‘hump’ below your neck; to combat the stress of holding your head up, the body’s reaction has been to build-up bone and fat tissue to compensate and protect the spine at the C7 vertebrae.
Forward head posture doesn’t just leave you looking awkward and older than you really are it also causes much deeper, serious problems including:
If you’ve suffered any of these without realizing the root problem was Forward Head Posture also known as Text Neck, you’re in luck because you can:
One of the body’s most vital muscles that you’ve probably never heard of (let alone trained) is important.
Your neck is literally the BRIDGE between your head and your body. It’s the balance beam from which good posture flows.
Although there are a number of major muscles in the neck and back, there is one “vital” muscle at the front of your neck which does all the lifting…
… that muscle is the sternocleidomastoid.
The sternocleidomastoid originates at the breastplate (sternum) and the collarbone (clavicle) and inserts at the mastoid process of the temporal bone of the skull.
When your sternocleidomastoid is strong and supple, your head sits perfectly upon your neck. The body follows the head.
When your head is properly aligned as it should be the rest of the spine falls into place.
By holding your head in place it maintains your spine in a healthy, lengthened position and removes stress and tension from your upper, middle and lower back muscles. Thereby getting rid of neck and shoulder pain.
Your upper torso is optimally lengthened, keeping your windpipe clear and allowing the maximum intake of breath into your lungs, increasing oxygen levels and improving brain function.
When you eliminate forward head posture, you…
This muscle is the key to your postural health. But any imbalance or weakness in this vital connection between your head and torso sends shockwaves through your body.
Take a look at the shape of your spine — notice the curves — and see that your neck (“cervical spine”) and low back (“lumbar spine”) have the same shaped-curve; but, your mid-back (“thoracic spine”) has the opposite curve:
This means when you move a segment in the lower spine, the mid-back compensates with an equal and opposite movement, forcing your cervical spine to imitate your lower spine. Basically, if one segment rotates in your lower spine (i.e. L3), it’s a good bet the same segment (i.e. C3) in your neck has rotated, as well.
Most people miss this. They don’t realize they are causing small rotations and mal-alignments in their necks by sitting with improper posture, working on a computer all day, texting or emailing friends from a smartphone, or putting the phone to their ears while having a conversation.
Yet, it’s these neck imbalances that often make someone susceptible to a back injury to begin with… or slow to heal. It’s always a good rule to consider checking out your neck if you have low back pain.
More often than not, if you haven’t had success with other therapies, look for what others may have missed…
Make simple adjustments to your work habits, talking on the phone, and the strain you place on your neck to improve function. I suspect you’ll be surprised by how much your neck and mid-back affect your low back, as so many others have been…
If you take the time to improve the health of your entire spine — instead of just your back — you’ll notice improved flexibility all over your body, less or no back pain, and more energy.
If you think you might be placing a strain on your neck, tipping your chin up, rounding your shoulders, or spending a lot of time on a computer, I’d highly encourage you to check this out:
I just wanted to highlight the 10 Reasons Why You Should Get Forward Head Posture FIX program – TODAY!
Decrease Pain, Look Younger & Stand Taller
“Working with female clients, I am always looking for new exercises to help with posture.
Living in the digital age I see more issues with the head and neck posture than any other area. Clients with a dysfunctional posture of the head and neck experience chronic pain and discomfort. Besides that, it is not attractive as a woman to have neck posture that makes us look like old ladies.
Rick’s “Head Forward Posture FIX” is the perfect tool for any lady or man wanting to decrease pain, look younger, and stand taller. It is a great tool for me to use with my female clients ranging from age 10 – 83 with excellent results.
The exercises are easy to learn and follow – and getting your clients looking and feeling their best is why we do what we do. Thanks, Rick for helping me to help other ladies!” Alli Kerr, Women’s Fitness Expert, Creator, 14DayPerfectBooty.com
You can get instant access to download the book and videos. You get it right away! The printed book and DVD set will be shipped to you anywhere in the world too!
You will get these:
Taking only 15 minutes a day, you find the program really easy to incorporate into your daily routine and within a week you notice the little aches and pains in your shoulders, back and neck have disappeared.
You can download the Forward Head Posture FIX program to your computer, laptop, iPad or smartphone. How cool is that?! You can take the program wherever you want!
Rick has local clients where he charges $300 per hour to get a personal consultation. It would cost you more than $300 to learn from the level of expertise he shared in the Forward Head Posture FIX program.
There is no other forward head posture program on the market today which offers a more effective fix for just 15 minutes of movement.
Rick has pulled together all his knowledge and expertise to deliver a targeted, effective program with a “sequential flow” of 10 exercises selected for their simplicity and effectiveness.
These techniques that unravel the neck include: Muscle Re-Education Drills, Breathing Exercises, Mobility Exercises, Deep Cervical Flexor Training, Self Massage, Static Stretching, and Postural Strengthening.
With the Forward Head Posture FIX program, you will get these bonuses:
You get the “Lower Back Pain Lifestyle Audit ” program. This is a fact-packed video presentation that helps you instantly identify those factors at home or at work causing the problem.
You will also get hold of the “10 Best Natural Sleep Solutions”. This is a practical guide to having your best night’s sleep ever — giving you more energy and greater vitality — without medication.
You will not only be satisfied, but there is a guarantee that you will be thrilled and amazed with the Forward Head Posture FIX program. If you are unsatisfied, you can simply ask for a prompt and courteous, no hassles, no questions asked, 100% refund.
And the #1 Reason to grab Forward Head Posture FIX program TODAY:
The ONLY way you can get all this stuff on sale, is to get it today.
The total cost of the entire system, including the surprise bonuses, are way less than the cost of a physical therapy session!