The effects of long term forward neck posture can lead to long term muscle strain, disc herniations and pinched nerves. An adult head weighs 10 to 12 pounds in the neutral position. As the head tilts forward the forces seen by the neck surges to 27 pounds at 15 degrees, 40 pounds at 30 degrees, 49 pounds at 45 degrees and 60 pounds at 60 degrees. To put the 60 pounds of weight into perspective, think of six sacks of potatoes, six large watermelons or an 8 year-old child. Good posture is when the ears are aligned with the shoulders and shoulder blades. Changing the spine’s natural curvature will lead to more stress over time and cause wear, tear, degeneration and may lead to the need for surgery.
Studies are now coming out showing that texting and using mobile devices for long periods of time could lead to a lower life expectancy. The hunched over posture adopted by phone or tablet users can cause breathing problems, leading to cardiovascular issues later in life causing an increased risk of death in older age. When you are hunched over you are causing strain on your heart and your ribs cannot move properly causing your heart and lungs not to function to their full effectiveness. Constantly being hunched over will cause future problems with your cardiovascular system.
- Use your eyes range of motion to look down rather than tilting your head down.
- Keep stretching your neck muscles. Tilt your head, bringing your ear to your shoulder on both sides and hold.
- Stand in a doorway, extend your arms and push your chest forward. This will stretch and strengthen your muscles you use for good posture.
Try doing those exercises and stretches twice a day while being conscious at maintaining good posture.
The popularity of texting for communication means it won’t be going away anytime soon but in order to preserve your spine, neck, back and breathing, be aware of your posture. Correct yourself when you feel you are hunched over. Maintaining good posture will help you eliminate the potential for future health problems down the road.