I’m Marinus du Preez, Principal Clinician at Sydney Headache and Migraine Clinic and I’m here to talk about something that’s probably making your life a bit of a headache—literally.
As a headache clinician, I often see patients struggling with headaches and poor posture. But don’t worry, we’ve got a trick up our sleeve: neck retractions!
This nifty little exercise can do wonders for your posture and help you wave goodbye to those pesky headaches.
Understanding Forward Head Posture and Its Impact
First things first, let’s talk about forward head posture. Imagine your head is a bowling ball (stay with me here).
When it’s balanced perfectly over your shoulders, life is good. But tilt that bowling ball forward, and suddenly your neck and upper back muscles are working overtime to keep it from toppling over.
This leads to neck pain, muscle tension, and—yep, you guessed it—headaches (Nejati et al., 2018).
This is especially common in our screen-focused society where our heads are often tilted forward to look at phones or computers (Fernández-de-las-Peñas et al., 2017).
Why Our Society is Suffering from Forward Head Posture
Now, let’s get into why this is such a big deal today. Our modern lifestyle is a perfect recipe for forward head posture. Long hours at the desk, binge-watching our favourite shows, and scrolling through social media all contribute to this issue.
Statistics in Australia
In Australia, the numbers are pretty eye-opening. According to the Australian Institute of Health and Welfare, about 30% of Australians suffer from chronic musculoskeletal pain, often linked to poor posture (AIHW, 2020). And the Australian Bureau of Statistics found that nearly 70% of Aussies aged 18-64 spend more than six hours a day sitting, which is a major culprit behind forward head posture (ABS, 2019).
The Role of Neck Retractions
So, what’s the antidote to this modern malady? Neck retractions! Also known as chin tucks, these exercises are your new best friend. They help strengthen the deep cervical flexors, which are crucial for keeping your head properly aligned over your shoulders. This means less strain on your neck muscles and fewer headaches (Harrison et al., 2017).
How to Perform Neck Retractions
Ready to get started? Here’s how to perform neck retractions:
- Start Position: Sit or stand tall with your back straight and shoulders relaxed.
- Movement: Gently push your chin back with your fingers, creating a “double chin” look. Your head should move straight back without tilting up or down.
- Hold: Keep this position for 20 seconds and feel the stretch in the back of your neck.
- Release: Slowly return to the starting position.
- Repetitions: Aim for x3 repetitions, 3-4 times a day.
Benefits of Neck Retractions
Improved Posture: Say goodbye to that forward head posture! Regular neck retractions help you stand tall and proud by aligning your head over your shoulders (Nejati et al., 2018).
Reduced Headache Frequency and Intensity: Less neck strain means fewer headaches. Simple as that (Fernández-de-las-Peñas et al., 2017).
Enhanced Spinal Health: Good posture equals a happy spine. This exercise can help prevent long-term spinal issues and keep you feeling great (Harrison et al., 2017).
Supporting Evidence
Let’s back this up with some science. Research shows that neck retractions are super effective.
Nejati et al. (2018) found that these exercises significantly improved head posture and reduced headache frequency in participants with chronic tension-type headaches.
And Fernández-de-las-Peñas et al. (2017) reported that patients experienced notable headache relief due to better cervical alignment and reduced muscle tension.
The Final Verdict
Incorporating neck retractions into your daily routine can be a real game-changer. This simple exercise helps correct forward head posture, reduces strain on your neck, and can significantly cut down on headaches.
As an expert in treating headaches and migraines, I highly recommend making neck retractions a part of your daily routine to improve your quality of life.
Ready to say goodbye to headaches and hello to better posture? Book an appointment with one of our expert clinicians today and start your journey to a healthier, happier you!
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References
Australian Bureau of Statistics. (2019). National Health Survey: First Results, 2017-18. Retrieved from ABS.
Australian Institute of Health and Welfare. (2020). Musculoskeletal conditions. Retrieved from AIHW.
Fernández-de-las-Peñas, C., et al. (2017). Myofascial trigger points and headache. Current Pain and Headache Reports, 21(5), 22. https://doi.org/10.1007/s11916-017-0616-0
Harrison, D. E., et al. (2017). A normal sagittal spinal configuration: a desirable clinical outcome. The Journal of Manipulative and Physiological Therapeutics, 17(7), 451-464. https://doi.org/10.1016/S0161-4754(05)80020-2
Nejati, P., Lotfian, S., Moezy, A., & Nejati, M. (2018). The relationship of forward head posture and rounded shoulders with neck pain in Iranian office workers. Medical Journal of the Islamic Republic of Iran, 32, 56. https://doi.org/10.14196/mjiri.32.56
