Physical therapy for slouched shoulders and protruding neck correctly

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Physical therapy for slouched shoulders and protruding neck correctly.

Have you ever noticed that you are a person with slouched shoulders and a protruding neck? Because office workers often have this problem. When they sit and work in front of the computer, they will develop symptoms of slouched shoulders without realizing it. So we have to do physical therapy because if we don’t do it, we will lose our personality. If left for a long time, it will also have negative effects on health.

Slouched shoulders and protruding neck ( Upper Cross Syndrome). What causes it and how can it fix?

The disease of slouched shoulders and protruding neck is caused by the unbalanced work of the skeletal muscles, some of which are very tight and shortened, ufabet some of which are too weak. It causes the structure of our body and exterior to change. Or what is called (Poor Posture) itself. It has the following characteristics.

  • The head and neck extend forward.
  • The spine and neck are arched more than normal.
  • Shoulders slumped or hunched toward the front.
  • Shoulders raised
  • spine The chest is more curved than normal.
  • The shoulder blade moves towards the front and the back edge of the shoulder blade is clearly convex.

Which physical therapists say is a condition in which the muscles, structure, and upper body work unevenly. Or it can be said that When we are in a certain position repeatedly for a long period of time, our muscles will work out of balance, causing our external body structure to adjust in an incorrect way and cause a noticeable change. Of course, the longer you leave it on, the worse it will get. And it also affects our personality, which some people may experience pain in the muscles of the neck, shoulders, and shoulder blades as well. It is found mostly in people whose work requires sitting for long periods of time along with staring at something, such as office work, long distance driving, and students can also find it.

Physical therapy or treatment for slouched shoulders and protruding neck correctly

We must break the cycle that causes this condition, that is, change our work behavior. Do not stay in the same position for a long time. You should move or change your posture every 1 – 2 hours. Stretch your muscles and exercise. We will recommend stretching and exercising as follows.

  • Stretch your neck and shoulder muscles by sitting with a straight back. Face looking straight, one arm crossed behind the back. And with the other hand, grab our head and pull it tilted to the opposite side of the bundle you want to stretch and hold for 10 seconds, then release. Repeat 3 – 5 times.
  • Stretch your neck, shoulder, and back muscles by sitting with your back straight. Look down at the leg opposite the shoulder that needs to be stretched. Cross one arm behind your back, the other grab your head and pull it diagonally towards the front about 45 degrees, hold for 10 seconds, then release. Repeat 3 – 5 times.
  • Stretch the chest muscles by standing next to the corner of a wall and raising one arm to rest on the wall in a perpendicular position. and twisted away from the wall We must feel tightness in the muscles in the chest area, then hold for about 10 seconds and then release. Repeat 3 – 5 times.
  • Exercise the neck muscles in the pose (Chin – in Exercise) or the pose showing the double chin. We have to sit with a straight back, face looking straight, then use force on the neck, pushing the chin back with our eyes looking straight ahead at all times, not looking down, not looking up. Hold for about 5 seconds, then release. Repeat 10 – 20 times in a row. At least 3 sets per day