Many people that enter our facilities have at some time or currently are experiencing neck pain and or headaches. Today's sedentary lifestyle, computers, phones, travel all force the head and shoulders forward of the bodies center of gravity. The average weight of the head is 10-12 pounds, for each inch that the head leans forward double the weight of the head, thats right, 20-24 pounds. Thats a lot of extra strain that the posterior stabilizers of the neck and back must deal with. As many have learned from being posturally assessed by a Precision Fitness trainer this can account for the headaches and shoulder stress that many of us feel.

Add to the equation car accidents, falls, and sporting injuries and there can be some major damage to the muscles of the neck. One thing that many people do not take into account is that many of the shoulder blade muscles have direct attachments into the cervical and upper thoracic spine. If these muscles are weak, the shoulders slump further and the cycle of poor posture and weak shoulder muscles continues.

For every reaction there is an equal and opposite reaction. As the body rounds forward the anterior musculature becomes very tight and overactive. This means the chest, frontal neck and upper abdominal muscles get very tight and will not relax. As a result the shoulder blade muscles we discussed get weak and lengthen from the unrelenting pull of the frontal muscles. We must stretch the frontal muscles and strengthen the posterior muscles to have any chance of success. This means no chest presses, bicep curls or crunches for the first few weeks of exercise. Often the Trigger Points that develop need to be addressed through soft tissue techniques to shut down some of the overactive muscles and painful movement patterns that can develop. So your mom was correct, sit up and do not slouch.

When exercising try to never shrug your shoulders, keep your head up and chin slightly retracted/tucked. Perform pulling exercises more than you push and as always never be afraid to seek the advice of an exercise professional.

http://www.fitnessprogramsplus.com
for the latest cutting edge training techniques, nutrition, wellness, sport performance, complete with downloadable training programs. Also included in fitnessprogramsplus.com are sections on Fire / EMS fitness, Paramilitary training and women’s fitness. Also with links to discount nutritional supplements, Books and articles.