Part 1: Overview. Upper Crossed Syndrome

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1 Part 1: Overview A common misconception circulating social media, the workplace, and healthcare is the idea that bad posture causes pain. Sit up straight!, Stop slouching!, you look like a slob!, Your neck is going to get permanently stuck like that if you don t stop looking at your phone! -everyone s mom. So what really is the big deal about posture? Are our moms right, and is it worth the time and effort to try and stand up straight? Inhibited Neck Flexors Tight Pectorals Tight Upper Trapezius & Levator Scapula Inhibited Rhomboids & Serratus Anterior Upper Crossed Syndrome Tech neck is a new term used to describe the slouched posture and forward head that many of us exhibit since computers and smartphones have become a part of daily life(stay tuned for the next blog post). The majority of prior research has focused on how these poor postures stretch, weaken, or tighten the muscles surrounding our neck and upper back Because of this research, many doctors, massage therapists, and physical therapists have used techniques to address the picture above with success: the patient becomes stronger, muscles become looser, and posture improves. So why then, do some people still have pain even after these changes? And why do some people with good posture have neck or shoulder pain? Cutting edge research is now showing that movement is key. Maintaining a perfectly rigid, upright, good posture all day, every day, will likely result in pain just the same as sitting slouched on your computer. Some argue that proper ergonomics- if I could only get a better desk chair or keyboard, or computer monitor, the list goes on and on-is key. But no matter how comfy your desk chair or how well your work station is set up-it s still going to become uncomfortable after a 6-8 hour work day....so what should we do then? To slouch or not to slouch? STAY TUNED: to find out how texting and surfing on your computer affects your neck. We will also find out how to set up your desk at work and if a good ergonomic work station really makes a difference. Last you will learn several stretches and exercises you can perform at work and at home to combat slouching and forward head.

2 Part 2: T ech Neck Neck pain is more prevalent in our society than ever before. With the daily repetitive use of computers and smartphones, the prevalence of forward head or tech neck is more common than ever. There are some professionals that would argue, There is no such thing as bad posture. However, there is such a thing as problem posture: a position that causes unnecessary strain on the body. We can then define posture as an unnecessary and problematic pattern. So what are the consequences of holding our head and neck in these positions with the added pressures on the cervical spine? Here are a few common conditions: Muscle strain Head and neck pain Headaches Here are the facts: Our cervical spine is responsible for holding up our head Our head weighs on average pounds The average person spends at least 2-4 hours per day on their phone With each degree that we bend our head forward, a pound of pressure is added to our cervical spine That computes to about an extra pounds of pressure placed on our cervical spine while looking at our phone or computer And a few more serious degenerative diseases: Nerve impingement Arthritis Disc injuries These issues are easily preventable with a few changes and adjustments. Follow the tips below if you notice yourself spending too much time on your computer or phone throughout the day. 1. First and foremost, limit your time on electronic devices 2. If required by your job to spend prolonged time on a computer, take breaks every minutes and frequently change your posture/positioning 3. Elevate your device so that it is at eye level: this prevents the positioning of tech neck 4. Set up an ergonomic workstation STAY TUNED for the next blog post to find out how to set up an ergonomic workstation.

3 Part 3: Ergonomics We ve probably all heard by now about the importance of setting up an ergonomically correct work-station: the wrist pad for your keyboard, the fancy mouse that perfectly cups the palm of your hand, and the comfy desk chair that has curves in all the right places. Then there is the growing fad to use a stand up desk and get rid of desk chairs all-together! So we ve heard bits and pieces of how to have an ergonimal work-station, but what does that really look like? Aside from dropping thousands of dollars to look like this guy: First things first, stop holding your phone pinched between your ear and shoulder. Do yourself(and your neck) a favor and buy yourself a headset. Get a height-adjustable stand up desk if at all possible. If not, follow the steps below to set up your desk station: Adjust your chair height so that your feet can rest comfortably flat on the ground The seat of your chair should end about 2 inches before the crease in your knee The curve of your chair should fit to your own lumbar curve-not too high, not too low Your arms should be able to rest comfortably at about 90 degrees on your armrests Elbows should also be at 90 degrees to reach your desk surface Wrists should be neutral or slightly flexed to reach the keyboard Position your computer monitor at eye level If you get headaches from looking at your monitor all day, turn down the brightness level of your screen or take breaks every minutes to look away from your screen Other tips: stop carrying your 10# purse or briefcase in the same arm every day and then complaining that your shoulder hurts! Get rid of a couple bricks you re storing in there and swap it to your other shoulder every once in a while. Stay tuned for our next blog post where we will find out the benefits of standing versus sitting, and the controversial new phrase, sitting is the new smoking.

4 Part 4: Sitting vs Dynamic Posture You may have heard the new phrase, sitting is the new smoking. It is common knowledge that smoking is bad for your health, so why are healthcare professionals comparing sitting to smoking? Most of us sit for 6-8 hours at work, then we sit in our cars to drive home, we sit down at our kitchen table to eat dinner, and then we sit on our couch to watch tv before we head to bed for the night. We wake up the next morning and repeat. Do you see a common theme here? We spend most of our day sitting. So if sitting is now being compared to smoking, that can t be too good for the majority of us. How is sitting so bad for us, and what can we do to change it? Here are some quick facts: The average American spends around 8 hours per day sitting The longer we sit, the greater the risk for developing obesity, diabetes, high blood pressure, and cardiovascular disease Sitting for more than 6 hours per day increases the risk of an early death Working out for several hours per week does not offset this risk Research is now showing that inactivity kills more people than smoking These are some scary facts. Lets now go over some tips and ideas on how to combat sitting and the risks listed above. Transitioning between sitting and standing burns 7.8% more calories than sitting alone, and standing burns about 11.5% more calories per hour than just sitting. Based on these numbers, a stand up desk would be ideal. However, if you re not able to transition to a stand up desk, go ahead and buy that comfortable chair for work. Just make sure that you get up and move around every minutes. Even if it is just for a 1 minute stretch/bathroom break, just MOVE. Research shows that walking can boost energy levels by 150%. Other alternatives include buying a theraball or wobble cushion and swap it out for your normal chair throughout the day. Set up a stretch routine for work(stay tuned for our next post on stretches and exercises for posture). The more you move, the less stress you place on only certain postural muscles/tendons/ligaments, the better your circulation, and the fewer aches and pains.

5 Part 5: Exercises and Stretches Throughout this series we have learned what posture is, how to avoid bad postures at work, and the importance of movement. Just to review quickly why this topic is important: How can posture help? Improve overall quality of life Improve neck range of motion Decrease tension headaches Correct forward head posture Lower cortisol (a stress hormone) levels Decrease neck pain Several simple stretches and exercises that help combat forward head and neck stiffness: Chin tucks Can be performed sitting, standing, or lying on your back. Keeping your head horizontal, tuck your chin straight back toward your adam s apple, as if you were trying to make a double chin. Hold this position for 5 seconds and repeat 10 times. *Your head and neck should not bend forward with this exercise. Shoulder blade pinches Can be performed sitting or standing. Pinch your shoulder blades together by pulling your shoulders back and down. Hold for 5 seconds and repeat 10 times. *Your shoulders should not shrug up toward your ears with this exercise. Upper trapezius stretch To be performed seated. Begin by bringing your right ear down toward your right shoulder. Next, rotate your head until your nose is pointed down toward your right hip. For a stronger stretch, sit on your left hand with your palm face down, and use your right arm to add a gentle pull on top of your head. Hold for 30 seconds and switch to the left side. Repeat 3 times on each side. How often to perform these exercises? Optimal results were found when exercises and stretches were performed 3 times per day, 5 days per week. **If you or someone you know is experiencing neck pain, tension headaches, or decreased neck range of motion please seek further medical care from your doctor or a licensed physical therapist.**