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Good PostureSlouching Posture with Forward HeadForward Head Posture
  • Your upper back should be relatively flat. Your shoulder blades should not jut out or curve forward. Your upper spine should curve forward only slightly and there shouldn't be an outward curve at the base of your neck.
  • Your chest should curve out relative to your shoulders. If your chest is flat or sunken between your shoulders or if the tips of your shoulders jut forward, or if there are large hollow areas beneath your collarbones, you are hunching your shoulders. A ruler placed across your chest at shoulder level should not touch the tips of your shoulders. There should be a gap of 2 to 3 inches between your shoulders and the ruler.
  • Standing relaxed, your ear lobe should be directly over the middle of your shoulder and your hip joint. If your earlobe is ahead of your shoulder, you have forward head posture. If both your ear and the middle of your shoulder are ahead of your hip joint, you have forward head posture plus hunched shoulders.
  • Stand normally against the edge of a door or a door jab or a wall corner so that the edge runs up your upper spine. Determine the maximum distance between that vertical edge and your neck as finger widths. It should be no more than about 1.6 inches (4 cm.). If it's more than that, you have excessive forward head posture.
  • Look at your head position from the front. Your chin should be well above the outer ends of your collar bones and it may be as much as 4 inches above. If your chin is lower than about 2 inches above your collar bones, you have either a forward head position, shrugged shoulders, or both.
  • To determine if you shrug your shoulders, look at your collar bones. They should be level or slope only slightly upwards. If it looks like your shoulders come straight out from your neck, your are holding your shoulders too high.
  • Your neck and shoulder muscles shouldn't be much firmer or more developed than your other muscles. If they are firmer or more developed, your posture is faulty because a forward head position and rounded shoulders overwork and thus overdevelop these muscles.
  • Unless you are specifically doing a lot of heavy lifting, your neck and shoulder muscles should be no more fatigues or painful than the rest of your body at the end of the day. If a neck and shoulder massage gives you tremendous relief, you have postural problems.

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