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Preventing Forward Head Posture

Forward head posture is when the head protrudes from the neck. This is accompanied with rounded shoulders that are internally rotated. Forward head posture is very common for people who sit at a computer all day long. This common posture problem can cause a variety of musculoskeletal problems including bulging discs, herniated discs, migraines, stiffness, shoulder impingement, shoulder bursitis, bicipital tendonitis, spondylosis, etc.

We are often in this forward head, internally rotated position when we are texting, sleeping, eating, driving, and working at a computer. Because the larger muscles including the Latissimus Dorsi, Pectorals Major, Anterior Deltoid, Teres major, and Subscapularis are internal rotators of the shoulder, they want to pull the body into this forward head/rounded shoulder posture. The opposing external rotators that pull the shoulders back and counteract these huge muscles include the Supraspinatus, Infraspinatus, Posterior Deltoid, and Teres Minor.

Since the internal rotators of the shoulder include a larger number of muscles that are bigger in size then the small external rotators, this can cause an imbalance. Overtime, being in this faulty position the muscles will begin to tighten until eventually the spine begins to fuse into this direction. However, this can all be prevented! In physical therapy, we can often correct this problem before it is too late. Our physical therapists create posture programs that include stretching the large shoulder IR’s while isolating and strengthening the shoulder ER’s. Accompanied with massage therapy, trigger point release, joint mobilization, and other specialized manual techniques, we can improve your posture and have you standing up taller! Everything in the body wants to be balanced and its our job at Exchange Physical Therapy Group to help you accomplish this.



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