Take Care of Yourself

I want to talk about the thoracic--upper back--and neck. Your head is like a bowling ball, it is big round and heavy. It can weigh ten pounds or more. When it is balanced directly over the spine, it takes very little work for your neck and back muscles to hold it up. However move it several inches forward, and you start to strain those muscles. Holding that forward leaning bowling ball for eight to 12 hours a day can be exhausting.

What happens is, the rhomboids--very small weaker muscles that run between the shoulder blades--get to stretched out, as the pecs--very strong muscles across the chest--over power them and pull everything forward. The many hours that most of us sit at the computer just makes matters worse. The head leans forward, as you slump, your body may compensate by flattening the normal inward curves in your neck and lower back. This can cause pain and inflammation of the spine.

I have clients that have suffered for years. When I ask them why they waited so long to do something about their curved upper back, they say they thought it was hereditary and they couldn’t do anything about it. The only thing that is hereditary is your thoughts. I always say yoga can fix anything.

Poor posture can cause back, neck and other muscle and joint problems. Everything works its way down. your legs could even start to hurt because your bowling ball head is leaning too far forward, and you could suffer from migraines.

The thoracic area is the easiest area to fix. It is very compliable. However, you need to do the work. The rhomboids need to be strengthened and the peck need to be stretched. Yes that is all. 30 seconds of Plank Pose a day, pulling your shoulders back and your heart forward, making sure you push the area between your shoulder blades--rhomboids-- to the sky will strengthen your rhomboids. Then 2 -5 minutes on a bolster to stretch out your pecs. Roll up a small blanket, a couple of towels, or rug, whatever you have. Lay on it so it is long ways right between your shoulder blades. Take your arms out to a square, if they lay on the floor with a good stretch across the pecks, stay there. If your arms lay on the floor without a stretch, the bolster needs to be a little bigger around.

If you notice that you are starting to lean forward, or your shoulders are starting to curve inward, take a few minutes every day to take care of yourself.

Nancy Adams Certified Thai Yoga Therapist

and Ayurveda Consultant

These are my own thoughts. I sometimes take writings from others to support my own ideas.