The Landings & Bay Colony
20
T
he Internet age is truly upon us.
From smart phones to IPads to
computers to video games we all
have our necks bent forward and
buried in some device. Although
these devices have made our lives
infinitely more connected, they have
also taken a toll on our
musculoskeletal system. With a
basic understanding of our posture,
a few small changes while using
our devices can make a huge
difference.
Let’s first explain posture. Our natural
posture has four areas of curvature.
The cervical (neck) and lumbar (low
back) spine curve inward while the
thoracic (mid back) and sacrum (base of spine) curve
outward. If we sit, stand and walk while maintaining these
curves the muscles that support them will function in an
appropriate and efficient manner without undue stress. The
moment the head falls forward the entire kinetic chain is
altered. If altered repeatedly over time the result can be
deleterious to the neck and shared muscles to the shoulder.
The average human head weighs around ten pounds. This
weight is easily supported by the muscles in the front, sides
and back of the the neck much as a large tent is stabilized
by guide wires. When in proper alignment, the muscles
support the neck in a smooth, efficient manner. When we
bend our head forward to use our various devices,
however, we dramatically alter the mechanics of these
structures. Once pitched forward, we shut down the
muscles in the front of the neck and strain (overuse) the
muscles in the back of the neck. The net result is spasm,
pain and headaches.
Interestingly, the neck and shoulders share several muscles
in common most notably the trapezius. When the head and
neck are forward the trapezius is pulled into spasm. This
tightening of the upper trapezius then pulls the shoulders
up and forward. Unfortunately this
upward and forward migration
decreases the naturally occurring
subacromial space. The subacromial
space is located between the
acromian (bump on the top of the
shoulder) and the head of the
humerus (arm bone). This space is
only about nine millimeters and
houses multiple bursas (sacs of fluid
to prevent friction) and provides the
pathway of motion for the rotator
cuff and long head of the biceps
musculature. If the subacromial
space is mechanically narrowed by
faulty posture it can put undue stress
on the structures that are housed in it
or pass through it. This stress is
called shoulder impingement and can be quite painful and
limiting when using the arm for even simple daily activities.
In conclusion, proper posture (chin erect with shoulders
down and back) is helpful in maintaining the mechanical
health and well being of our neck and shoulders.
Furthermore, one looks years younger simply by
maintaining an erect, upright and elegant posture.
Basically the ear, shoulder and hip must align along the
anatomical plumb line. In this position our muscles,
tendons, ligaments and skeletal structures are able to
function without stress or pain. So not only does posture
look good but it is good for you.
I
About the author:
Dr. Mary Ann Towne PT, DPT, MS is the former director of
Rehabilitation and Wellness Services at Cleveland Clinic
Florida and is currently in private practice at the Fitness
Clinic at 5975 N. Federal Highway, Ste. 244, in
northeast Ft. Lauderdale. Dr. Towne can be reached at
954-776-9997 or drtowne@townephysicaltherapy.com.
You can visit her website at: www.townephysicaltherapy.com
Fitness Matters
Poor Posture – Neck Spasm
and Shoulder Impingement
by Dr. Mary Ann Towne PT, DPT, MS