Forward Head Posture Audrey Kim Sep 20, 2017 BASI 2017 Costa Mesa, CA
ABSTRACT Forward head posture is a very common condition that affects daily activities of many people. This condition is often times unknowingly ignored, but this head position can have extreme repercussions on the body posture and the spine. Research and academic studies suggest pilates with a well systemized program can rehabilitate the condition and alleviate the pain associated with improper head posture. Strengthening and stretching the muscles of the back and neck can help to improve this condition. Ultimately, pilates can promote a healthy life style by improving body alignment and posture, as well as alleviating of back pain. -1-
Table of Content Abstract Anatomy of neck and spine Case study and conditioning program Conclusion Bibliography -2-
Introduction: I decided to explore this topic as one of my client, J, suffers from back pain. During his first session, I became aware of his improper head position. As it turns out, his back pain was partially due to this condition known as forward head posture. Today, due to the increased usage of computers, tablets, and smart phones, many people suffer from this condition.as I pursue my endeavor to the art of pilates, I want to focus on education and rehab treatment program for forward head posture. http://www.prism-yoga.com/single-post/2015/01/07/forward-head-posture -3-
What is forward head posture Forward head posture (FHP) is the anterior positioning of the cervical spine. It is a posture problem that is caused by several factors including elevated head position during sleep, extended use of computers, weak back muscles and malnourishment of chemical elements, such as calcium. FHP is not only unsightly; it is also detrimental to your bones and overall health. Forward head posture can lead to chronic pain, numbness in the arms and hands, difficulty breathing and even pinched nerves. (http://yesfitnessct.com/save-your-bones/) Effect of forward head posture The typical human head weighs about 10 to 12 pounds-- the same amount as a regulation bowling ball. (http://physicalmindinstitute.com/wp-content/uploads/2013/08/ Forward+Head+Syndrome.pdf) Holding the head forward and out of alignment add strain on your neck and upper back muscles. (Mayo Clinic Health Letter. March 2000, Vol 18 #3) This stress produces isometric contraction of the muscles which results in the following undesirable consequences: reduced blood flow, muscle weakness, fatigue, pain and fibromyalgia. When spinal tissues are subject to a significant stress load for a sustained period, they deform and undergo remodeling changes which could become permanent. This is why it takes time to correct forward head posture. In addition, FHP has been shown to flatten the normal neck curvature, resulting in disc compression, damage and early arthritis(5). This abnormal position is also responsible for many tension -4-
headaches, often termed carcinogenic headaches. (Gore DR, Sepic SB, Gardner GM. Roentgenographic findings of the cervical spine in asymptomatic People. Spine 1986;6:591-694) Case study Name: J. Ahn Age: 52 History: Mr. Ahn s primary work duty involves sitting for extended period. He suffers from back pain associated with forward head posture. He has tight pectoral, shoulder and hamstring. He had never done pilates before. -5-
Pilates Conditioning Program: 1. Roll Down Observe alignment and discuss any limitations and pain in the body. 2. Warm up ~Pelvic curl Focus on articulating the spine and watch out that the knees don t splay since J has weak adductors. ~ Spine Twist Supine Have J hold the handles to give shoulder stretch as well. ~ Chest lift ~ Chest lift with rotation 3. Foot work ~ Use pillow to elevate his head ~ J has very tight neck. Give continuous cue to pull chin toward chest. ~ All of the foot position should be included. 4. Abdominal work ~ Hundred prep on reformer ~ Coordination -6-
5. Hip Work ~ Frog, down&up circle, opening Begin with small range of motion for his tight hamstring. 6. Spinal Articulation ~Short spine I would help J to come to the stopper since he has very tight hamstring. Give nice hamstring and low back stretch. 7. Stretch ~ Standing lunge Help J to get nice hamstring and hip flexor stretch 8. Full body integration 1 ~ Up stretch & Elephant I would choose these exercises because they give great back extensor control to correct J s round back, which is associated with his forward head posture. 9. Arm work ~ Arm sitting series I would have J bend the knees a little to sit upright. Cue on scapular stabilization. 10. Leg work ~ Single leg skating -7
11. Lateral Flexion/Rotation ~ Mermaid 12. Back extension ~ Pulling strap 1&2 Back extension exercises are extremely helpful for J s condition. Emphasize on opening the chest and elongate the neck. 13. Roll down To finish the session and see how he feels different from the beginning of the session Program description The program emphasizes correcting any postural deviations and strengthening/ stretching the back and neck muscles to re-establish balance and alignment of the body. Throughout the sessions, I would remind J to tuck his chin towards the chest to elongate the back of the neck. BASI block system was used to address other parts of the body. Desired result Using BASI block system as a tool, continued training will hopefully result in establishing an ideal posture, improved overall health and functionality in daily activities. Also, pain reduction and prevention of secondary impairments (Aches, fatigue, Disc compression, headache, Early arthritis etc.) will hopefully be achieved over time. -8-
Conclusion Forward head postures is one of the most common faulty postures that pilates professional will encounter. Research and academic studies support that if untreated, FHP can cause; Aches, fatigue, pain Asthma Disc compression Early arthritis Headaches TMJ (temperomandibular joint) pain Reduced blood flow Fibromyalgia Understanding the mechanics of the FHP is important for treating symptoms and achieving the ideal body alignment. Pilates based program strengthens the core muscles to reduce strain on the spine, improve the body posture and increase flexibility of the thigh muscles. With a pilates based program such as the one I implemented in my case study, I am confident to conclude that pain reduction, better overall posture, increased strength and flexibility, stability and functionality can be achieved. -9-
BIBLIOGRAPHY http://www.prism-yoga.com/single-post/2015/01/07/forward-head-posture (http://yesfitnessct.com/save-your-bones/) (http://physicalmindinstitute.com/wp-content/uploads/2013/08/ Forward+Head+Syndrome.pdf) Mayo Clinic Health Letter. March 2000, Vol 18 #3 Gore DR, Sepic SB, Gardner GM. Roentgenographic findings of the cervical spine in asymptomatic People. Spine 1986;6:591-694 -10-