look in the mirror and see the same person every day. We may neglect the fact that our ability to notice cumulative change diminishes. If we sit for extended periods of time our body will start to sink or slouch which allows our head to move forward. A persons head is equivalent to about 7% of our total body weight and for every inch that it moves forward of our body the stress on the supporting musculature nearly doubles. What will this do to the muscles that support it?
The supporting muscles immediately become more tense in order to support the extra stress, with time these muscles are working so much that they eventually become longer, tighter, develop trigger points, and may eventually become ischemic (reduced blood flow in tight muscle, where the muscle begins to atrophy and die). All of this will create excess compensation and erratic movement patterns in opposing and assisting muscle groups which “think” they should be working over time.
Eventually we will decide that it is time to exercise and stretch. This results in neck, shoulder and mid back pain or discomfort, headaches and possibly TMJ. So the only logical thought that comes to mind is to stop exercise all together and go back to sitting. Well that sounds good but what about exercising to improve our posture and overall health?
The best thing to do is to follow a few check points in posture.
1. Breathe continuously.
2. Make sure that your ears are aligned over your shoulders and not in front of them.
3. Place your tongue between your upper teeth and the roof of your mouth. This will reduce the pulling motion of some muscles on the front of your neck.
4. Temporarily reduce the exercises that emphasize the front of the body or pulling forward. This would include sit-ups, crunches, leg raises, leg extensions and chest exercises.
5. Avoid placing a pad behind you head for support (this will add to the imbalance) unless you physical therapist or physician asked you to.
6. Stretch your neck muscles daily. Include the trapezius (shoulders), Sternocleidomastoid (SCM) (long muscles on the front left and right of your neck, and chest (it actually tend to pull you forward when it is tight).
7. Schedule Massages or Bodywork regularly. As well as consulting with a Fitness Professional well versed in postural corrections.

Remember if your neck discomfort becomes severe, radiates (travels), or feels numb or nerve like. Ask your physician for a referral to a specialist.