• Billy Gilhooley

Could the way you sit at your computer be causing your lower back pain, neck pain, or headaches?

Are you forced to work from a desk five days a week, putting in long hours?


If this describes you, there's a good possibility that you have what is known as "tech neck." At Specific Physiotherapy Preston, we assess and treat poor posture more than any other presentation. Your head will normally be pushed forwards, your shoulders will be rounded, your hips will feel tight, and your spine will be stooped.


What does this indicate, other the obvious physical appearance?

This is known as the "Upper Cross Syndrome" (UCS) and "Lower Cross Syndrome," according to Vladimir Janda, a pioneer in physical medicine and rehabilitation, who first described it decades ago (LCS).


The persistent pressure of having your shoulders forwards and positioned anteriorly causes your upper back muscles to tense up more and more in the UCS, and this posture also shortens or tightens your chest and shoulder region.


Your glutes are less active or weaker in the LCS because they have been held in a prolonged stretched position. Due to the prolonged shortening of the muscles spanning the hip joint, this is sometimes accompanied by a tight or stiff hip as well.


Even though the body is incredibly strong and resilient, certain postures might eventually harm the body. The shoulder, neck, lower back, hips, knees, and even the head and jaw joints may start to have issues.


What is the best way to improve posture?

Here are some easy countermeasures you can take today, whether at home or at work, to deal with these changes.


Doorway chest stretch (flexibility)

Locate a doorway, then bend your arm out to the side so that your shoulder and elbow are at a 90-degree angle. Step forwards with the same foot as the bent arm to extend the front of your shoulders and chest.


Hold for 30 to 40 seconds and then switch sides three times each day. Make sure you are relaxed. Breathe normally while doing the stretch.


Resistance band isometrics (static strength)

Start by assuming the extended position while upright. Maintaining long arms, a relaxed neck, and shoulder blades pointing in the direction of your back pocket By taking a step backwards, you can raise the band's tension until you find a level that is both difficult and doable. To prevent the jaw from thrusting forwards, keep your chin in.


Perform 3-5 times each day while holding for 60 seconds. Breathe normally throughout.


Hip thrusts (glute activation & dynamic strength)

Begin lying on your back with your feet bent up at hip-width apart. Begin by contracting your glutes first, raising your hips to the roof until a straight line is achieved from your knees, hips and shoulders. Return back to start position from there.

Perform 12-15 repetitions 3 x per day. To get more out of the exercise, count 2 seconds as you raise your hips, hold for 2 seconds at the top and lower back down over 4 seconds.

Hip flexor stretch (mobility)

The position of your back foot in relation to a wall (right side). By using something to stabilise the exercise (such as a stick), you can relax into the pose without having to put all of your attention on maintaining your balance. In front of you, plant your left foot. Try to tuck your pelvic under (posteriorly tilt your pelvis) while simultaneously contracting your glutes when you're in a secure position (on the same side as the back knee). If it still isn't enough, carefully pull your hip away from the wall while keeping your pelvis tucked in.


3 times per day, maintain the position for 30–40 seconds. Stay at ease. Although the stretch could feel unpleasant, it is not painful.


Along with boosting your overall activity and movement throughout the day, incorporate them into your everyday routine. You'll be suprised at how quickly you will notice the difference.


Get help with your poor posture today

For more information please contact our friendly physiotherapist, Billy Gilhooley, on 0490 021 474 or book physio appointment online at www.specificphysiotherapy.com.


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