We know that no one really likes to be corrected on their posture, but the habitual position of your neck and shoulder blades can really play a big role in the development of shoulder dysfunction.
Here’s a quick posture check that will take you about 30 seconds, which can ease both shoulder and neck pain and help you to avoid injury. You can do this while sitting or standing, and check out the picture for clarity!
- Check in with your neck and chin. “Forward head posture,” often caused by lots of computer and phone screen time, can lead to your shoulder blades migrating forward. Try to align your chin with your sternum or breastbone, or as close as your body will allow.
- Elongate the back of your neck and do a slight chin “tuck” to ensure a neutral neck position.
- Check in with your mid or thoracic spine, the portion right between your shoulder blades. If your shoulder blades are not set properly — in a back and slightly down position — on your spine, it will not only tighten the front of the shoulders, but it will also lengthen the muscles that support the shoulder blade to a point where they function poorly, often leading to dysfunction and injury. Do you find yourself rounding forward? Try sitting up a little, with your shoulder blades sitting back and slightly down, without sticking your ribcage forward.
- Lastly, do 5 shoulder rolls in the backwards direction. On the last one, “set” the shoulder blades back and down, and smile all day knowing your posture looks excellent!
