5 Best Neck Posture Exercises

Have you noticed a prominence or lump developing in your upper back and wondered what it was, and if you can do anything about it?

A friend of mine last week asked a question. What is this lump on the back of my neck? When I heard the word "lump," I was not hopeful that this was something a physical therapist could help with. A quick examination revealed that his spine was changing shape over time and he was developing a bony prominence where his neck and upper back meet. Why? This often takes place from repeated stress on the area over time. The forward slouched sitting posture so many of us find ourselves throughout the day while we are doing activities such as studying, working on the computer, driving, and reading.

Think about the elderly person with the stooped posture and rounded upper back. This didn't happen over night but was from poor sustained postures that resulted in progressive stiffness and weakness that eventually prevented them from sitting and standing with a straight back and neck. I like to say the body adapts to what we do to it and the spine is like wet cement that is hardening - what position do you want it to stiffen into?

(Disclaimer: Some people with stooped postures (aka excessive kyphosis) have pathological conditions in their spines that lead to these deformities, not simply due to impaired posture).

What can be done about it? My friend wanted answers! He might not be able to change his "lump" that is already there due to bony changes that have already occurred but maybe we can help it from increasing by working on some posture exercises to improve the flexibility of the thoracic and cervical spine and improve the strength of the muscles that hold these positions. Fortunately for him, His condition isn't painful yet. Doing some simple posture exercises can prevent painful conditions from forming in his neck and shoulders and even reduce headaches.

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Comment below for any questions you have for a physical therapist and Liz may answer your question in a future blog post!

Exercise recommendations for Minimizing IT (iliotibial) Band Tightness

Did you watch the first video in my 2-part series about IT (iliotibial) band tightness and have been waiting ever since for video 2? Well, wait no longer, for that moment has finally arrived! In part 1, I explained the anatomy of the IT Band and how it can become tight and problematic. It is often muscle imbalances that lead to this or sometimes just shear volume of activity and training.

In this video, I detail some of the practical, basic stretching and strengthening exercises that I recommend for people's whose IT Band and tensor fasciae latae (TFL) are tight, particularly due to the TFL/ITB serving as an "overachiever" muscle in the hip.

Enjoy the video.  Contact me with any questions and/or suggestions for future video topics.

Let's get to the source, and together, get moving!

Liz

Iliotibial (IT) Band Tightness/Syndrome - Anatomy, the Why, & the What

Iliotibial band or IT band tightness effects a large segment of the population and can manifest itself in many negative ways. It can get tight in the sedentary (aka non-active) population but is a common problem with runners, bikers, and cross fit participants or those regularly lifting weights.

Liz created a 2-part video series to help you understand the issue and what to do about IT band tightness and IT band syndrome. In this first segment, Liz talks about what the IT band is and why it becomes problematic. Then discusses some general ways to manage or prevent it. The follow-up to this video will go through specific stretching and strengthening exercises that are beneficial for minimizing IT band tightness.

Subscribe to the blog and the Artisan Physical Therapy YouTube channel to benefit from free advice and education from a movement specialist including part 2 of the IT band tightness series to get the exercise recommendations and demonstration.

Together, Let's Get Moving!

Liz