Neck Pain (Forward Head Posture) in Cyclists can be Prevented with Good Posture – Dr Mandell


Forward head posture speeds up degeneration in the spine and discs. When the head is leaning forward just one inch, there is 22 pounds of stress the muscles and ligaments has to withhold. Three inches forward is 42 pounds of stress to the discs and soft tissue around the neck and spinal region. Because of the chronic weakness in the retractor muscles between the shoulder blades (rhomboids), it’s very common for the shoulders to roll and pronate forward. This also causes the chest (pec muscles) to shorten and cause more postural imbalance. These are 2 exercises that can help your posture:
Rhomboid exercise: https://www.youtube.com/watch?v=4fgz5I6KLVs
Chest Pec Stretch Exercise: https://www.youtube.com/watch?v=QnyJ1YD4Phg

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