Posture Police
Article Transcript
As caricature artists, many of us spend a lot of time crouched over lap easels, hunched over computers or drawing tables. Years of this, combined with bad posture, can lead to painful moments, stiffness and a literal “pain in the neck.” As the curve of my back slowly begins to resemble that of a turtle, I asked my friend Melanie Rogers for some advice. Melanie is a former ballerina and current pilates instructor in San Diego at Fitness Quest 10, voted one of the top ten fitness studios in the nation by Men’s Health Magazine. Here are some easy stretches she recommends. - Editor
Poor posture is the leading cause of neck pain and injuries, and is exacerbated when one sits over a desk or in front of an easel for long periods of time. Rounded shoulders tighten the pectoral (chest) muscles and weaken the upper back muscles, and a forward protruding head causes neck extensor muscles to be weak and tight. Poor posture can lead to more than just an unflattering appearance: headaches, neck pain, and premature joint degeneration can be other unfortunate results. Two exercises are imperative to help alleviate neck pain and improve posture overall: chin tucks and the chest stretch. These help lessen the forward bend you can acquire when looking down or forward at a computer or easel.
Chest Stretch
This exercise helps to open and stretch the pectoral
muscles,as well as straighten and release the
neck extensors, eliminating the forward rounding
of shoulders. All you need for this exercise is access
to a doorway.
Stand in the doorway with your body aligned with the wall. Bend your elbow at 90 degrees as shown Place your forearm against the doorframe and position the bent elbow at shoulder height or slightly higher than the shoulder. Make sure the shoulder is down and not lifted up toward your ear. Slowly lean forward, or turn away from the wall until you feel a stretch through the chest, shoulder, and armpit. Be sure to keep your head up and maintain good posture. Hold stretch for about 15-30 seconds. Remember to breathe normally and don’t hold your breath. Then repeat with opposite arm. Do up to three sets. Follow exercise with Chin Tucks. Tip: Upper chest becomes more stretched with elbow lower. Lower chest and pectoralis minor become more stretched with elbow higher.
Chin Tuck
This exercise strengthens the muscles in the front
of the neck, called the deep neck flexors (longus
colli and longus capitus) as well as the muscles that
pull the head back over the spine and shoulders
(the upper thoracic extensors). Chin tucks also provide
a stretch for the suboccipitals at the back of
the neck and the scalenes on the side of the neck.
This exercise can easily be done anywhere at any
time. While driving in the car, sitting at your desk or
even lying in bed at night. Do this as often as you
remember throughout the day.
From your usual head position, pull the chin inwards, giving yourself a “double chin.” Hold for a few seconds each time, and then release. Make sure you don’t release by jutting your chin too far forward. Think of it as just releasing to a neutral position. Do 10 chin tucks.
Melanie, a San Diego native, grew up studying classical ballet. While dancing, Melanie completed her Master’s of Science in Oriental Medicine. Melanie completed her comprehensive Pilates training in New York as a way to offer multiple effective modalities to her clients suffering from muscular issues. She is currently a Pilates trainer at Fitness Quest 10 in San Diego.
Disclaimer
The techniques, ideas, and suggestions in this document are not intended as a substitute for medical advice! Consult your physician or health care professional before performing any new exercise or exercise technique, particularly if you are pregnant or nursing, elderly, or have any chronic or recurring conditions. Any application of the techniques, ideas, and suggestions in this document is at the reader’s sole discretion and risk. The author and publisher of this document and their employers make no warranty of any kind in regard to the content of this document, including, but not limited to, any implied warranties of merchantability, or fitness for any particular purpose. The author and publisher of this document and their employers are not liable or responsible to any person or entity for any errors contained in this document, or for any special, incidental, or consequential damage caused or alleged to be caused directly or indirectly by the information contained in this document.
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