Change your habits to avoid chronic neck pain

How to check for normal neck alignment 

When viewed from the side, in a person with normal neck alignment, a straight line drawn from the head down to the feet passes through four key points: behind the ear – the shoulder – the hip – the outer ankle bone. All four points line up exactly, as shown in the picture below.

How to check for forward head posture

When viewed from the side with a straight line drawn downwards, the point behind the ear is in front of the line running from the head to the feet, as shown in the picture below.

*** You cannot check this yourself by standing and turning to look in a mirror. You need someone else to observe you, or you can set up a camera to take a photo from the side. ***

How to correct your neck posture

Draw your neck back until the point behind your ear is in line with your shoulder (you need someone to check whether your neck is in line with your shoulder). Once it is aligned, hold for a count of 30 and remember how it feels to draw your neck back into alignment, so that you can judge the right position without needing someone to check.
 

What if you draw your neck back too far?

If you draw your neck back too far, you will see that the point behind the ear is behind the shoulder, as shown in the picture below.

Neck exercises and posture correction

Exercise 1:  Stand up straight (without correcting your forward neck yet). Hold up your index finger in front of you, touching the tip of your nose. Then draw your neck back away from your finger until the point behind your ear is in line with your shoulder. Hold for 10 seconds. Repeat 10 times.

Exercise 2:  Stand up straight with your neck in normal alignment. Use the palm of your hand to apply gentle pressure against your head while keeping your head still. Do this in all four directions, 8–10 times each, for 3 sets.

*** If you sit at a desk every day, try adjusting your working posture and stretching to relieve muscle tightness. Find out more on the web pages below. 

https://www.rehabcareclinic.com/blog/ท-กว-นน-เราน-งทำงานถ-กต-องหร-อย-ง

https://www.rehabcareclinic.com/blog/11-ท-าย-ดกล-ามเน-อในท-ทำงาน-เพ-อคลายความต-ง

For more information, contact "Rehab Care Clinic"

Address: 423 Phetkasem Road, Bang Wa, Phasi Charoen, Bangkok (inside Kanari Sports Center, before Seacon Bang Khae) ? 061-801-2482 Line ID : @rehabcare