Is Your Headache Caused By Forward Head Posture?

Forward head posture is a condition that is present when the head is protruding forward. This is the classic bad posture pose. Since the head is quite heavy (4.5-6 kg), the muscles have to counter this weight. When the neck muscles resist the load of the head, they can develop tensions, knots (trigger points) and sometimes spasms. Normally the head is more balanced over the shoulders. This can take out the natural curve in the neck.

Another neck cause for headaches is a joint injury/sprain that can occur after whiplash trauma. Over time this may lead to joint. Many times other joints must compensate for this lack of movement with hyper mobility. Your muscles can become tense in these areas to protect the spine from unnatural movements.

These types of disorders are very common in society. They should be ruled out before leaning towards using medications over the long term. It is always important to have an accurate diagnosis before proceeding with any treatment. If your headaches have become chronic long-term and just never seem to go away, it is a sign that you are not getting to the cause of the problem.

At the minimum, the neck needs to be examined when someone is suffering from headaches. Correcting neck disorders when they occur is always a best bet. But when a headache seems to come out of nowhere and there is a history of neck trauma in your past, the neck can and should be a part of your headache management strategy.

Chiropractic care has been shown in multiple clinical trials to help patients with both tension-type and migraine headaches. In these studies, the neck or cervical spine is adjusted based on problems of poor posture and mobility.

Visit Chiropractic Solutions Group (www.chirosolutionsgroup.com) to learn more about how Chiropractic can help with forward head posture to get rid of headaches.

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Vital Stretches For Office Workers

Sitting in front of a desk every day can wreak havoc on your body, especially since most of us don't have the best posture. Hunching the shoulders and slumping in your seat can cause back pain, headaches, tension and tightness in your back, neck and shoulders. The following stretches target the muscles of the back, neck and shoulders as well as the hips and glutes. Taking time to do some of these stretches throughout the day can help increase flexibility and reduce tension and stress.

1. Chest Stretch

Stretching the chest may be one of the best exercises you can do for your body, since most of us spend much of our time hunched forward. This example shows a chest stretch using a resistance band. You can find resistance bands at most sporting goods and department stores and they're great to keep in your desk for quick stretching or strengthening moves. There are alternatives below if you don't have a band.

Do it right: In a seated or standing position, hold the band in a wide grip over the head. Take the arms back just a bit as you lower them down, stretching the chest. Hold for 10-30 seconds. Avoid this move if you have shoulder problems.

2. Shoulder Shrugs

The shoulders and neck hold a lot of stress and tension from typing, clicking and scrunching. Shoulder shrugs are a great way to relax the shoulders and get a little circulation going.

Do it right: Seated or standing, lift the shoulders up towards the ears, squeezing them as hard as you can. Hold for 1-2 seconds and roll them back as you relax down. Repeat for 8-10 reps

3. Upper Back Stretch

The upper back can also become tense and tight from hunched shoulders, especially if you hold the phone against your shoulder or use your mouse a lot. The shoulder rolls above may help loosen you up for this upper back stretch.

Do it right: Seated or standing, stretch the arms straight out and rotate the hands so that the palms face away from each other. Cross the arms so that the palms are pressed together, contract the abs and round the back, reaching away as you relax the head. Don't collapse but instead imagine you're curving up and over an imaginary ball. Hold the stretch for 10-30 seconds. If twisting the arms doesn't feel good, simply lace the fingers together.

4. Torso Stretch

Even if you pay attention to your posture, you may find yourself sinking back into a hunched position, which can make your back ache. This simple move will stretch all the muscles in your back, sides and arms.

Do it right: Seated or standing, lace the fingers together and stretch them up towards the ceiling. Take a deep breath as you stretch up as high as you can, then exhale and open the arms, sweeping them back down. Repeat for 8-10 reps.

5. Forearm Stretch

You may not even realize how tight your forearms can get from typing until you stretch them out. This simple move helps stretch those muscles in the forearms and wrists.

Do it right: Seated or standing, stretch the right arm out and turn the hand down so that the fingers point towards the floor. Use the left hand to gently pull the fingers towards you, feeling a stretch in the forearm. Hold for 10-30 seconds and repeat on the other hand.

6. Neck Stretch

Holding tension in the neck can lead to headaches and upper back tension as well. Many of us drop the head forward when working on the computer, which can put extra stress on the neck muscles. This stretch feels great on the neck and shoulders.

Do it right: Sitting in your chair, reach down and grab the side of the chair with the right hand and gently pull while tilting your head to the left, feeling a stretch down the right side of the neck and shoulder. Hold for 10-30 seconds and repeat on the other side.

7. Seated Hip Stretch

This move helps open up the hips and stretch the complex series of muscles in the hips and glutes.

Do it right: While seated, cross the right ankle over the left knee and sit up nice and tall. Gently lean forward, keeping the back straight and reaching out with the torso until you feel a stretch in the right glute and hip. You can also press down on the right knee to deepen the stretch. Hold for 10-30 seconds and repeat on the other side.

8. Inner Thigh Stretch

This not-very-ladylike stretch feels great on the inner thighs, hips and groin and is another hip-opening move that may help get rid of tension and stress in the lower body.

Do it right: While seated, take the legs wide, toes out and lean forward with the elbows on the thighs. Keep the back straight and the abs contracted. Gently press forward while using the elbows to push the thighs out until you feel a stretch in the inner thighs. Hold for 10-30 seconds.

Visit Chiropractic Solutions Group (www.chirosolutionsgroup.com) to learn more about how Chiropractic can help you achieve optimal health.

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Sports and Chiropractic

Chiropractic and Sports

by Steven M. Horwitz, D.C

THE ATHLETE'S CHOICE FOR SPORTS CARE
Many amateur and professional athletes are sidelined with injuries that could be avoided. Others sit it out on the bench because their injury does not respond to ordinary treatment. Still others are playing, but at less than peak efficiency, simply because their structural system is not balance. Progressive coaches, athletes, and doctors are realizing that pain killing drugs are not the answer. They merely cover up the symptoms, deceiving the athlete into actions which could make the injury more serious. Probably more than any other health profession, Chiropractic's approach to health closely relates to the needs of the sports participant. Most sports involve body contact, fast starts and stops, and positioning that places an unusual amount of strain on the back and structural system. Doctors of Chiropractic consider a person as an integrated being, giving special attention to the spine, joints, muscles, tendons, ligaments, and nerves. Chiropractic is a natural health care method that stresses the importance of keeping all the systems of the body functioning efficiently so the player enjoys peak performance, a minimum injury risk, and fast recuperative powers. Many world class and Olympic athletes, as well as professional stars and teams, have retained sports chiropractors to provide care. Joe Montana, Nolan Ryan, Muhammad Ali, Kareem Abdul-Jubbar, and Carl Lewis all utilize chiropractic care. The Players Association of the NFL has officially incorporated sports chiropractors as a regular part of care. Chiropractors have been selected as attending doctors at the Olympic Games and at national and world championships in track and field, cycling, volleyball, powerlifting, aerobics, and triathlons.

WHAT IS CHIROPRACTIC?
Chiropractic is that science and art based on the premise that good health depends, in part, upon a normally functioning nervous system. When there is interference in the nervous system caused by a misaligned or malfunctioning spine, tissues and organs may not function properly. Detection of these problem areas ("subluxations") and their correction by spinal manipulation will relieve nerve interference and allow the spine and nervous system to return to a healthy state. Correction of the problem and maintaining good health is the goal of Chiropractic. Chiropractic is licensed in all 50 states. Fours years of post-undergraduate education are required and culminate in a Doctor of Chiropractic (D.C.) degree. Chiropractors perform a comprehensive orthopedic, neurologic, and chiropractic examination after a history of the injury is taken. The need for further testing, such as x-rays and blood tests, is based on the findings of the history and examination. Should the diagnosis show anything outside the scope of chiropractic care, the conscientious sports chiropractor will refer the athlete to one of the other health care specialties.

WHAT CAN BE TREATED WITH CHIROPRACTIC CARE??
The primary treatment of the Doctor of Chiropractic is manipulation (an "adjustment") to those areas of the spine or surrounding joints which are slightly displaced and fail to function normally. Given by hand (the word chiropractic means "done by hand"), the adjustment will restore proper alignment and function to the spinal joints, thereby restoring the normal nerve transmission and healing potential to the vital structures of the body. Therapeutic exercise, massage, and nutritional support are part of patient care when appropriate. Injuries like sprains (ankle), strains (eg. pulled muscles), tendinitis (eg. tennis elbow) and bursitis (eg. shoulder pain) and joint problems in the shoulder, elbow, wrist, hand, hip, knee, ankle, and foot can all be treated effectively with chiropractic care. These are all good reasons to seek chiropractic care. However, the beauty of Chiropractic is not only drug-free and surgery free care, but also preventative and performance enhancing care. Maintaining proper alignment will allow athletes to be prepared for their sport. Many of the greatest athletes in the world are adjusted before competition as a "tune-up" in an effort to place their bodies in a state of peak efficiency. Following competition, they are adjusted to enhance the recuperative process after the stress of their particular event. When asked about chiropractic's effectiveness, Roger Craig, formerly of the San Francisco 49'ers, stated, "We won four Super Bowls in the 1980's with it, so it must be doing something right!"