People with low heads and turtle necks may cause "upper cross syndrome"! 5 steps to learn to correctly "tuck your chin" to extend your cervical spine
People with low heads don’t just have turtle necks? Beware of Upper Cross Syndrome
Poor posture for a long time may be the cause of tight neck muscles and soreness around the shoulder blades! Modern people often lower their heads when using mobile phones and laptops. Not only are they prone to the “turtle neck” condition in which the cervical spine tilts forward, but once the neck, shoulder and chest muscles are out of balance, it may also cause “Upper Crossed Syndrome” (Upper Crossed Syndrome) , common features include: forward head, rounded shoulders, hunched upper back, hunched shoulder blades, etc. Upper crossed syndrome may also be the cause of migraines.
Physiotherapist Liu Yuquan posted on social media that people with “upper cross syndrome” are not only prone to forward head tilt, but may also cause muscle problems around the cervical spine, leading to accelerated cervical spine degeneration and more cervical spine pressure (each time the head moves forward) One inch will increase the pressure on the cervical spine by 9 kilograms), inhibit the muscles of the shoulder and neck, induce abnormal chest or neck breathing, and even affect normal biting and swallowing.
The body is like building blocks that interact with each other. Squeezing the forehead and chin is the starting point of treatment.
Therapist Liu Yuquan said that the body is like building blocks, and each structure is implicated in each other. When a functional abnormality occurs in any part of the body, it will trigger “compensatory behavior” in the next part, and the symptoms caused by upper crossed syndrome The associated effects may lead to fascia aging and muscle soreness, falling into an unhealthy vicious cycle.
Therapist Liu Yuquan pointed out that correcting posture is the first step to improve upper crossed syndrome and turtle neck. The most important training movement is “squeezing the forehead and retracting the chin”, but most people easily understand it as “retracting the chin” and perform the movement If the force is placed on the chin, it will squeeze out the double chin or cause injury due to improper cervical flexion and backwardness. In addition, some people practice chin reduction while leaning against the wall, which may result in excessive lifting of the head and chest, which is not a correct training posture.
Is it wrong to just shrink the chin? 5 key points of correct chin reduction training movements
Therapist Liu Yuquan explained that the correct “chin reduction” is an exercise that moves the skull and the first section of the cervical spine. It uses the deep muscles of the neck to stabilize the cervical spine, thereby opening the space between the skull and the first section of the cervical spine, and then it can be stretched to The suboccipital muscles, which are always tight, can also increase the space between cervical vertebrae.
Therapist Liu Yuquan emphasized that while training the chin-tuck posture, other joints should be placed in a neutral position to reduce the occurrence of compensation. The correct way to practice chin reduction should be based on five key points:
Push the lower jaw forward to align the upper and lower rows of teeth. Remember not to clench your teeth and keep your lips lightly pressed to avoid overcompensation of the temporomandibular joint during chin reduction.
Stretch your neck, keep your lower jaw pushed forward, and nod your head gently as if your head is a ball. Feel the muscles on the back of your neck being tightened.
Retreat the neck. Exercise the strength on the front side of the neck. Move the neck back slightly. The movement should focus on the feeling of lengthening the cervical spine. If you cannot feel the lengthening of the cervical spine, excessive neck retreat is meaningless. , and be sure not to tilt your head back.
Put your tongue against the roof of your mouth. If you want to increase the training effect, you can add the movement of your tongue against the roof of your mouth.
Maintain it for 8-10 seconds, and slowly increase the time you maintain the training posture.
Do not hold your breath when practicing the chin-tuck movement and maintain correct posture every day
Therapist Liu Yuquan said that during the chin reduction exercise, the chin actually remains stable, but it only shrinks visually. You can usually practice by yourself according to the above sequence of movements. Through correct training, you will not only exercise the chin, but also truly stretch the deep muscles of the neck. Also note that you should not hold your breath during the training of chin reduction.
Beginners are reminded to maintain neutral positions of other joints during training to avoid compensation or other muscle problems. In daily life, you should try to maintain good posture, reduce the frequency of lowering your head to read or use electronic products, and adjust your desk and chair to an appropriate height.
In addition, timely muscle stretching and relaxation are beneficial to improving upper crossed syndrome. It is recommended to train the muscles around the neck, shoulders, and chest 2-3 times a week. If you have any questions about training, you should first consult the sports medicine clinic and professional physical therapist.
Further reading:
