By Kim McNeil B.Sc. CYI • October 28th, 2011

Pain and stiffness in the neck and shoulders are common complaints I hear from my students.  In a previous article, I mentioned the role Forward Head Syndrome or FHS plays in the development of headaches, and neck and shoulder pain.  Closely-related to FHS in terms of its negative effects is forward head flexion (FHF). 

FHF is when the neck bends forward so the chin drops towards the chest.  In extreme cases, the neck muscles along the back of the neck have become so weak and overstretched that they can no longer perform their primary function of maintaining the neck in a neutral position.  The lack of support then given to the head results in a multitude of negative physical symptoms and eventual long-term musculoskeletal injuries to the neck, shoulders, and upper back.

Tech Wars

Buzz words like "tech neck" have brought FHF into the limelight as the soaring usage of mobile phones and other PDAs have brought with it an increase risk of developing neck and shoulder disorders in their users. Of course, bad habits when reading and writing at a computer or otherwise can have the same negative effects on the reader.

The Dangers of Tech Neck

• Rounded shoulders

• Pain and knots between the shoulder blades

• Pain along with weak and overstretched muscles along the back of the neck

• Tight muscles along the front of the neck

• Muscle fatigue in the neck

• Headaches

• Numbness and tingling in the forearm, hands, and fingers

Straighten Yourself Out

Here are a few ways to correct and prevent FHF:

·      Look up. Life is a lot more interesting this way.

·      Bring mobile and other PDA devices up to eye level when using them.  Same goes when reading your newest favorite novel.

·      Practice gentle, prone (on your stomach) backbends like Salambhasana or Locust Pose. Work by lifting the upper body only.  Prone backbends will strengthen the mid and upper back muscles as well as those along the back of the neck.

·      Prior to jumping into Salamba Sarvangasana or Supported Shoulderstand, practice Setu Bandha Sarvagasana supported on a bolster or folder blankets.

·      Practice Salamba Sarvangasana and variations with support udder the shoulders.  This will keep the already overstretched anterior neck muscles from being further stretched while allowing them to relax. For those with tight posterior neck muscles, support will ensure you're not overstretching muscles past where they should go.

·      Relax in supported supine (on your back) backbends where the neck muscles, front...

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Location:  Calgary, CA

Kim began taking yoga classes over 13 years ago in her hometown of Montreal, after her career as an amateur swimmer came to an end.  Now she stands on her head for a living.  The Founder of...