FHP
Spike work in Yoga - daily practice
BENEFITS
Removes stiffness in the upper back.
Reverses the effects of sitting.
Brings the head back into a vertical line.
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The following questions are common questions students ask us when they come to class.
How do I get relief from neck and shoulder pain?
How do I release neck tension?
How do I fix rounded shoulders?
How do I reverse the effect of a hunchback aka dowager's hump?
How do I improve my forward head posture?
Forward head posture (FHP) is a common condition where your head is positioned with your ears in front of your body's vertical midline. In normal or neutral head position your ears line up with your shoulders and midline. FHP can cause neck pain, stiffness, an unbalanced gait, and other side effects. It's also often associated with rounded shoulders, called kyphosis.
Daily practices that reverse the effects of sitting, and prevent FHP, are essential.
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SCIENCE SAYS:
FHP is associated with reduced respiratory function. FHP and kyphosis are associated with increased mortality rates. The effective weight of your head on your spine increases from 5-6 kilos in the neutral position to 22 kilos when your head is hunched forward at a 45 degree angle FHP reduces your balancing ability. FHP can change the muscles of your upper back neck and shoulder that support your head.
When your posture is misaligned it can overload these muscles and connective tissue. This changes muscle length and strength. The muscles at the front of your neck get shorter and weaker and those at the back of your neck lengthen and tighten. FHP also affects the nerves, tendons and ligaments involved with those muscles.
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SIDE EFFECTS Side effects may include:
Chronic neck pain
Tight neck muscles
Decreased range of neck motion
Headaches
Jaw pain
Back pain
Numbness and tingling in arms and hands
Decrease balance control
Muscle spasms
Disc issues
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Improving your posture relieves pain and promotes strength and flexibility. There are many ways to approach how to check & improve your posture.
Videos:
This video shows a series of yoga poses practiced off a chair onto two large cork blocks.
Transition
Take your time to transition slowly out of the backbend, bringing the spine to a neutral position before curling the spine up, bringing the head and shoulders up last.
Supported inversions and backbends help to boost the immune system and restore our energy.
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