Data neck is becoming a more and more common problem in our digitalized, modern world.

- Heard about datanakke aka iPosture?

av Maria Torheim Bjelkarøy, chiropractor at Skøyen Chiropractic

Most people have heard of data necks, mobile necks, iPosture, hang heads or other attitude-related nicknames, but few know what it really means.

- Dear attitude, many names

Dear children have many names one says often and this also applies when one describes the attitude that most of us go around.

This posture consists of forward and round upper back, shoulders rolling inwards and head hanging in front of the rest of the body. The same attitude that for many of us creates stiffness, tension and pain in the neck and often leads to tension headaches. It is often called upper cross syndrome.

- Upper cross syndrome

Mechanically, the attitude consists of rounded thoracic spine with increased kyphosis, a shortening of the chest muscles (pectoralis), weakness of the lower trapezius and rhomboidus, tight suboccipital or upper neck muscles, and tight upper trapezius and levator scapulae.

In layman's terms it means that the musculature that pulls the shoulders upwards becomes unnatural and tight at the same time as the muscles that are going to work in the opposite direction by pulling the shoulders down will stop working as they should and become weak.

The problem is well known to most people who work with musculoskeletal disorders and it is frequently described in the literature. Two of those most frequently referred to are Vladimir Janda (Assessment and treatment of muscle imbalance. The Janda approach. (2009) and Craig Liebenson (Rehabilitation of the Spine (1996))

- How to improve posture and reduce symptoms of upper cross syndrome?

But it is not just the problem described. Fortunately, a proposal to solve the problem is also described.

Pain and stiffness often ease well with the treatment of the ailments. But if you want to really get control of the problem one must also address what causes the pain to occur. And it is very often because of the biomechanics; or in the attitude. The literature has described many approaches to how to address this and below you will find four exercises that correct the upper cross stance. It consists of a combination of strengthening the weak muscles and stretching the tight muscles.

- 4 exercises that correct the upper cross posture

1. Strength: For a more straightforward stance, a lower trapezius must strengthen the muscles. A good exercise here is the draw with elastic. Attach the elastic band over your head, grasp both hands and pull the elastic band towards your chest.

- Proper use and functional strength are important to prevent pain in muscles and joints.

2. Stretch: Cloth chest and upper trapezius musculature.

3. To be able to straighten up one also depends on good movement of the chest or thoracic column. One can soften the back with stretch for extension. It is often popular to use a foam roller that one can roll on.

Foam roll. Read more here: - Foam roller can increase movement

4. Awareness raising. In order to train a new movement pattern, or a better attitude, we also need reminder. A good exercise here is the well-known Brugger's release.

User's Release Exercise:

This should be done once an hour. Roll your shoulders back and down and hold for 30 seconds. Feel free to set an alarm on your phone.

Here we see which muscles are involved in the upper cross stance.

Note to photo: The muscles in red must be stretched and the muscles in yellow must be strengthened.

All these exercises can be done at home or in the office. It is a low-threshold approach to better attitude and better health. But it does not help if the neighbor at the neighboring desk does them, you have to do the exercises yourself to get results. (Disclaimer: these exercises are described in text. To make sure you do them correctly, ask a knowledgeable person who can show you and possibly make corrections).

But in the end. Can all problems be corrected with training? Is treatment just a waste of time? Many people who suffer from neck and robe pain and episodic headaches will often find it difficult to just start exercising and everything will be fine.

For many of us, it helps to resolve some of the tension in the muscles and joints so that we can better get hold of exercises. A muscle with one trigger point or muscle knot is known to be not as easy to activate as available muscle (Myofascial Pain and Dysfunction. The trigger point manual. Travell and Simons (1999)).

Also read: - Muscle pain? 

Chiropractic treatment for back and neck pain and stiffness has been shown to have a good effect (Bronford et al. 2010). Effectiveness of manual therapies: the UK evidence report. Chiropractic and Osteopathy). Furthermore, the chiropractor can give you exercises.

A good advice for getting rid of bad posture with pain and stiffness to the neck and mantle can start by going to a knowledgeable therapist who can help solve the problem also further show exercises to prevent further ailments.

Good luck!

- Maria

PS - Feel free to comment on the article if you want an answer to something. Then I will try to help you as best I can. 🙂

 writer:

- Maria Torheim Bjelkarøy (chiropractor)

Maria graduated in 2011 from the Anglo-European College of Chiropractic at the University of Bournemouth, England.

Maria uses treatment techniques such as joint manipulation as well as soft tissue treatment such as trigger point treatment and dry needles (acupuncture). In practice, she emphasizes regular manual chiropractic treatment in addition to focusing on counseling and correction of movement patterns through training and rehabilitation. Maria has previously worked for Didriksen Chiropractor Center in Førde as well Florø Chiropractor Center in Florø where she is also the owner and general manager. She's running now Skøyen Chiropractic.