I am "software programmer". I recently noticed that i am victim of forward neck posture. I know my computer realated job is reason for this. I am trying to correct my posture. but while doing this i feeling more pain in neck and behind neck muscle. Please help me
You'll be amazed at how great this exercise feels. If you've been stuck in forward head posture for a long time, you'll feel as though your entire upper spine is waking up.
Once you've developed some "normal" flexibility in your neck, you can start to strengthen the muscles so that they are more balanced. This will help keep your head upright. The exercises you'll want to incorporate to your workout routine are:
If you don't have a machine, you can use free weights to perform these exercises. For instance, a neck harness may be used:
If you do not have a neck harness, plates or dumbbells may be used like so:
In addition to these neck exercises, you should consider adding some deadlifts to your routine to balance the muscles of the upper back.
To correct your posture will take time; however, it's a possible and easy thing to do.
- A full length mirror or reflective surface
- A chair
- Google "proper standing posture" and "proper sitting posture" and download some of the images
- Stand in front of the mirror, mimicking the proper posture in the "proper standing posture" images
- Practise the posture a few times in front of the mirror.
- Practise the posture a few times without the mirror.
- Practise Steps 2 - 4 using the "proper sitting posture" images
- Take the images with you wherever you go, trying as best as possible to mimick the positions.
- Within a few days, you'll begin to get a hang of it.
Most likely, you'll begin to feel some pain in your back after a while. This is due to weak lower back muscles. You need strong back muscles for a good posture. To strengthen your back muscles, perform
- pull ups or chin ups.
- Planks (also called bridge)
- knee ups too (if you can).
You also need to practise frequent walking in good posture. Your back muscles will strengthen after a while.
You might need to re-adjust your work chair/desk to match the proper posture.
Sit straight at work; do not slouch.
All these will correct your posture and any current pain you experience will be gone in a relatively short time.
Now, go download those pictures :).