So the Tour De France started this week and is one of my favourite events in the calendar mostly for watching the beautiful rolling landscapes as they head through the Alps and Pyrenees. There has definitely been an explosion in people hitting the roads when we head out for the weekend with the kids. This has definitely correlated by me seeing more clients seeking some help, advice and management for the prolonged position that our necks live in. The classic forward head posture or in old money Dowager’s hump, are common postural issues often resulting from prolonged poor posture habits, and they both can lead to discomfort and long-term spinal health issues.
Over many months of this neck posture our head starts to shift forward relative to our ribcage which creates a shift in our bodies centre off gravity (COM). So this is where our nervous system creates a needed to reaction to try and recenter our COM but these adaptation can cause further alignment issues. This Can result in rounded shoulders and upper back kyphosis (rounded back and dropped breast bone)
The consequence of this is that many muscles that connect the ribcage to the neck become strained causing tension in the shoulders, increased strain to the upper neck and jaw leading to potential headaches and decreased lung capacity.
So we need to put daily exercises in place to combat this adaptations
1. Chin Tucks
Stand or sit up straight. Slowly pull your head back so that your ears are over your shoulders. Hold for 5 seconds and repeat 10 times.
2. Chest Stretches
Stretch your chest by placing your arm at a 90-degree angle against a door frame and gently leaning forward. Hold for 20-30 seconds on each side. Yoga poses like Child’s Pose, Cat-Cow, and Cobra can help in maintaining spine flexibility and strength.
3. Strengthening Exercises
Strengthen the neck and upper back muscles with exercises like cable/dumbell rows or reverse flys,
4. Foam Rolling
Use a foam roller to gently massage and stretch the upper back to reduce muscle tightness and improve alignment.
5. Seek help!
Over time our tissues and joints will adapt to these postures and exercises might not be enough. In more severe cases some manual work will help restore muscle function, circulation and hydration while targeting joint restrictions.
By addressing both forward head posture and Dowager’s hump through a combination of awareness, exercise, and professional guidance, you can significantly improve your posture and reduce associated discomfort. If you’re experiencing significant pain or if you have underlying conditions such as osteoporosis then please reach out to me consult som we can do a thorough assessment and create a personalized treatment plan for you so we can cycling so much more enjoyable moving forward.
Till next time.
Mario
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