Improve Your Posture to Relieve or Prevent Text Neck, Shoulder and Mid Back Pain

Our posture pretty much sucks these days.

This isn’t about propriety or your grandma yelling “stop slouching!”

This is about your quality of life, because in our modern era poor posture doesn’t just mean a bit of shoulder tension or slightly forward rotated shoulders – it means PAIN, and lots of it.

While smart phones were a genius invention, our insatiable appetite for constant engagement means we’re hunched over our phones all day every day. (I mean, I even see people crossing the street or riding their bike while cranking their heads down to stare at their phones!)

All this hunching over and bending our necks puts the equivalent of a 60 POUND WEIGHT on our cervical spine!

Over time this creates a nightmarish domino effect of pain, because an unhealthy cervical spine can lead to serious neck pain, shoulder issues; mid back pain; low back pain, elbow tendonitis or wrist issues, not to mention grip issues from lack of nerve ennervation to the hands due to fascial blocks created in the scalene area of our neck.

The THREE “R’s” of better posture:

  1. Release the overworked, over-tight areas.
  2. Restore muscle memory and neural pathways of good posture.
  3. Reinforce the muscle memory and neural pathway of good posture by strengthening the weak/overstretched muscles in your mid/upper back.

RELEASE:

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How to Relieve Pain Between the Shoulder Blades – Lat and Rhomboid Release

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Most people I know experience this at least once in their life (if not repeatedly): pain between the shoulder blades. It can feel like a ball is stuck there, or it can feel like a sharp knife, or maybe it only hurts through certain ranges of motion or when you’re sleeping. Whatever the case may be, it’s NO FUN right? But it IS reversible!

Keep in mind, what I’m about to give you isn’t a full solution, but it should still provide some good relief (and some of you may get full relief).

Quick question: How’s your posture?!

Are your shoulders forward rotated? Are you hunched over at a desk all day or are you constantly bent over looking at your phone? Tsk tsk! (Hey I’m guilty of the phone thing too, but do my best to avoid it because it wreaks HAVOC on the cervical spine!)

The good news is, all of these things are avoidable through posture correction, by moving your computer to eye level (or better yet get a standing desk!) and holding your phone at eye level (hey, you might look like an old lady/man but you’ll avoid putting a 60 POUND pressure on your cervical spine!)

The more you can do to AVOID these bad posture habits, the better off you’ll be long-term.

Ok, moving on to what you can do right now to get some relief.

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