21-15-9-15-21 Reps for time:
Calorie row
Double unders (3x’s rep #)
Strict ring dip
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FORWARD HEAD POSITION
In last weeks post, the article discussed sleeping position to re-set our forward head posture throughout the day. For those of you that don’t know what forward head position is or how you can help fix it, this article is for you. You can see the full article here
Neck Posture and Tension Headaches
You’re probably doing this right now: Your head is protruding forward, your chin is tilted downward, your jaw is tight, and your shoulders are creeping up. Notice all that tension? That same tension could be at the root of your afternoon headache.
The way you’re holding your neck makes you look like an awkward duck. This “duck neck” posture is called “forward head posture” or FHP. Forward head posture is technically when your neck pushes forward more than an inch over your first vertebrae (the atlas). Every inch your neck pushes forward increases the weight on your neck by 10 pounds. Not the kind of progressive overload you’re after.
FHP can kill your gains. In one study, researchers concluded that performing lifting exercises with forward head posture makes the problem worse. If you already have FHP and continue lifting, you’re causing greater injury to your neck which will result in more chronic pain.
Symptoms of FHP include back and neck pain, muscle spasms, fatigue, sleep apnea, and headaches. A But no worries, you can probably get rid of it with a clever hack borrowed from the yoga world.
CORRECTING FHP
Correcting forward head posture smashes out all the suckiness that comes with FHP. Here’s how this simple yoga hack can help.
- Bring your head to a neutral position. Push your chin forward in an exaggerated motion
- Pull your chin back. Bring your chin parallel to the ground.
- Lift through the back of your skull like your head is a helium balloon. Imagine someone grabbing the base of your skull and lifting it up.
- Engage your lower shoulder blades together and down. Not too tight – remember, we’re trying to reduce tension – but you should feel some effort.
Bingo. Your neck should immediately feel better.
VERVE UPDATES:
-Join us this Sunday @ El Jefe Denver to watch the Broncos game at 2pm. Happy hour and friends, no better way to spend a Sunday!
