Hands-On Therapy Plus Targeted Exercises Improves Posture And Reduces Pain
Posture is the position and orientation that each part of your body is in, both when you’re moving and while at rest. Good posture means your muscles and bones are in a state of balance that protects these structures from injury and deformity, and it is primarily characterized by a straight spine that maintains the natural curves of the body. Poor posture, on the other hand, is the improper alignment of various body parts, which can result in increased strain and less efficient balance of the body over its base of support. Any sustained position that places the body in a state of misalignment can contribute to poor posture, such as slouching with the shoulders hunched forward, keeping your head held too high, or looking down too frequently.
Head Forward Posture Needs to be Addressed
One of the most common postural faults is called forward head posture, which can be found in about 66–90% of the population. Forward head posture is a state in which the head is slanted in front of the shoulders by an inch or more instead of directly over the shoulders, where it should be positioned. Other names for forward head posture include “text neck” and “nerd neck” because common culprits include spending too much time bending toward a computer screen and craning the neck downward to look at a smartphone.
Don’t Work Your Postural Muscles so Hard
Forward head posture forces the muscles of the neck to work harder to hold up the head, and the further forward it’s positioned, the harder these muscles have to work. Over time, overworking these muscles can lead to muscle imbalances as the body tries to adapt while figuring out other ways to hold the head up straight. Excessive forward head posture may also lead to reduced flexibility of the neck—particularly when rotating and flexing the neck—and can have a negative impact on balance.
Rounded Shoulders – Another Easy Fix
Another related postural issue is rounded shoulders—or “mom posture”—which is when the resting position of the shoulders is too far forward from the body’s ideal alignment. As with forward head posture, rounded shoulders often result from extended periods of slouching with the shoulders positioned too far forward and downwards. When combined with forward head posture, it can lead to further strain and cause shoulder pain and dysfunction.
Strengthening exercises and hands-on therapy could be a solution for posture issues
These types of postural faults can effectively be addressed through exercises that increase muscle strength and stability, as well as manual (or hands-on) therapy techniques that improve range of motion and alleviate pain; however, research on the combination of these interventions for improving posture is limited. Therefore, a study was conducted to evaluate the effectiveness of a physical therapist-led treatment program that combined stabilization exercises with manual therapy for patients with forward head and rounded shoulder postures.
Research Supports Specific Exercises…Again
After being screened for inclusion, 60 patients were randomly assigned to 1 of 3 groups: Group 1 performed stabilization exercises and received manual therapy, Group 2 performed stabilization exercises only, and Group 3 performed home exercises only. Each of these programs lasted for six weeks. A physical therapist guided patients through the stabilization exercises, which were performed three times per week for the six weeks and were designed to increase the strength and flexibility of the neck muscles. Manual therapy was performed by a manual therapist and focused on increasing the range of motion of the neck muscles through a series of manipulations. Group 3 served as the control group and performed a basic home exercise program three times per week that was intended to improve posture during daily activities. All patients were assessed before these interventions, immediately afterwards, and then one month later with several outcome measures related to pain and function.
Manual Therapy by a Physical Therapist is Even Better
Results showed that pain and function significantly improved in Groups 1 and 2 after completing the treatment program, and these improvements were maintained at the one-month follow-up. When compared to one another, it was found that patients in Group 1 experienced greater benefits in pain and function than Group 2. This suggests that the addition of manual therapy added to the positive effects from the stabilization exercises, which was likely the result of improved range of motion and reduced swelling and inflammation that resulted from manual therapy.
Exercise & Hands-on Care by a Physical Therapist Help
Additional research is needed to confirm these findings, but it appears that a physical therapist-led program that combines manual therapy and neck stabilization exercises is beneficial for patients with forward head and rounded shoulders posture.
Call Us Now for Help with Your Posture
So if you’re dealing with any neck or shoulder pain and feel that your posture is not quite ideal, Bacci & Glinn Physical Therapy can help. Contact us at 559-733-2478 (Visalia) or 559-582-1027 (Hanford) to schedule an appointment today.
