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Science-Powered Fitness Neck Strain and forward head posture
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Mar 3, 2024
π Attention Biomechanics enthusiasts! π Are you feeling the strain of "tech neck" or experiencing discomfort from cervical kyphosis? It's time to address these common issues affecting many of us in the modern world. Join us this Wednesday at 8pm CST in our Facebook group "Fluid Biomechanics for Movement Mastery" for an insightful discussion on how to tackle this imbalance head-on! //Creative Commons Attribution Licence video (Reuse allowed)
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Hey guys, are you dealing with upper neck issues? Maybe forward head posture
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tech neck, strain on the neck, dizziness, sometimes vertigo. If you have any of
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these issues, today is all about that, so stay tuned. Let's get started
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Hey guys, it's Ryan with Fluid Health and Fitness bringing you an episode of
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Science Powered Fitness. Today we're talking about upper cervical kyphosis. This basically means that your neck loses its arch and it flattens and
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migrates anteriorly, typically a postural imbalance. It's associated with Valdemar John does upper cross syndrome. This has to do with an adaptive
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shortening of the anterior muscles around the shoulders and the neck, so the flexor line, typically associated with accessory breathing patterns, so not
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properly supporting our rib cage when we breathe, so we use the accessory respiratories. So the neck migrates forward and we want to bring your
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attention to this. So generally speaking, if you stand up against a wall and you
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keep your lower back against the wall, your shoulders back and head should all
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line up on that wall. Now again, if you imprint your back and your neck moves
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forward like so, this is indicating that you have an imbalance through this
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upper cross. So it means the neck flexors are too short and tight and the neck
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extensors too long and hyper or hypoactive. So that's the issue and
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again, you can assess by just doing a wall assessment. Just stand up, make sure
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all three points of contact are on the wall and if not, put your cheekbones forward of your collarbone. This is affecting you. Now again, the issues typically, cervical
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spine again has to go into more extension, so you have to use your extensors and relax the flexors, so sternoscolines, these front muscles, hip
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here, but we don't often acknowledge is that the ribs are also depressed and
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fairly down. So we're too compressed on the chest line, so pec minor, pec major
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fascia, sternalis, subclavicus, these other muscles kind of pull it down and
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draw your shoulders forward. So we have to get the ribs to expand and this
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chamber in our thorax here, this upper portion of our trunk to lift up, so the
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space between the ribs have to expand and the chest has to expand too. So
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that's what we're going to work on today. So if you want to fix it, what do we got to do? Well, we got to relax the chest, relax the neck muscles, work on the extensor
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groups around the neck and work on the mid thoracic extensors. Also, we need to
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take out the overactive super extended C1 to C3, so I want to make sure you guys
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see that. So typically, sacrum to the T4 area, pretty hyper extended, so your back
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is hyper arched, and then from T4 to about C3-ish, your head's
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gonna migrate forward. So you're gonna get this forward head and rounded trunk
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posture. So the cranium will kick back like this, posteriorly, it'll compress those little vertebrae down there, and then the whole trunk will
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migrate forward. Now again, this is a bad model because it's not giving me as much mobility here, but ultimately right around T4, the shoulders dump down and
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neck moves forward. So we're gonna work on that. So exercises to fix that, we're
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gonna go over on Wednesday evening. So if this applies to you, we have a forum on
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Facebook. Again, Wednesday evenings, 8 p.m., we're gonna talk about how to relax
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these front lines, target these back lines, release that upper C1-C3, get some
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breath into our canister, teach our body how to maintain intra-abdominal pressure, set up our canister so we have good weight distribution, so we use our limbs
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well. Awesome. Take out those tension headaches, take out those dizziness, take
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out that motion sickness. Again, all disruptions from the cervical interacting with your balance system. So lots of awesome stuff. If you have
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questions on any of it, admin at fluidhealthandfitness.com, but know again, Wednesday if you have questions on any of this, come get your answers. Remember
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everybody's designed to move, so stay in motion
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