Do you use a cellphone or computer? This stretch is a MUST for you!

A big question I get asked on a regular basis is “How does my spine get out of alignment”? The simple truth is that it’s typically a result of our “everyday” lives. Modern-day life can be pretty hard on our body. Stress and tension is something that builds up over time. It’s about all the little things that we do each day, that slowly add up and accumulate and eventually turn into the big things. Sure, the major stuff counts too. It’s not hard to see how a major fall, car accident or any considerable trauma could cause tension in your body. But often we forget about the little things we do consistently, that have a huge impact on our spinal health. It’s our posture, the amount & quality of movement we get, the length of time we spend sitting, emotional stress (*this is a big one!) and how much time we spend using technology.

The reality is that most modern-day activities put too much stress and tension on our cervical spines (our neck). Think about what happens to your posture when you sit at a desk, use a cell phone, tablet or computer, commute to work or take care of young kids. Now consider how many minutes, hours, days, weeks, months or years you have been stuck in these postures. Typically these daily habits flex our cervical spine down and forward, which changes the curve in our cervical spine, making it more “straight” versus curved, which then forces more stress on the lower cervical spine and upper back. Have you seen anyone with the “hump”? That bump of extra skin and tissue on the upper back where our neck and mid-back connect. The dreaded hump is not something that happens overnight, it’s from years of stress and tension building up. It’s a big sign that your cervical spine is not functioning or moving appropriately. The thing is, it doesn’t stop there. Every joint in our body is connected to the next. You know that nursery rhyme “the hip bone is connected to the knee bone”? It’s true! Each joint is built on the next. If one region of your spine isn’t moving or functioning properly it will affect the next, causing altered movement and excess wear and tear throughout your whole body.

So what do we do? Move more, sit less. We have become a very stagnant society. We generally sit for our jobs and go home and watch Netflix at night. We need to move more. And it doesn’t have to be a hardcore workout at the gym. Walking is so great for the body. The more we move our body, the more it unwinds tension in our spine. Today, make an effort to move your body just a little bit more. A 20 minute walk is a great way to start and will make a considerable difference.

Take a look at the picture below. It is a great visual to see how the angles with which we hold our devices at place different stresses on our body. When you use your cell phone, tablet, computer or if you are reading a book make an effort to raise the device up, closer to eye level. The more we flex our head down it increases the stress and wear and tear on our body.

This stretch is a MUST for anyone who has a desk job, is a parent, a student or if you use a cell phone/tablet/computer on a regular basis…..so pretty much EVERYONE should be doing this stretch! :) It’s called Cervical Retraction and the goal of the exercise is to create healthy movement in your cervical spine. This exercise lengthens and retracts your upper spine, combatting the stresses we endure on a regular basis. I like to do this stretch against a wall or if you are commuting, you can also do this in the car using the headrest.

Step 1: Lean against a wall and bend your knees slightly. Having a soft bend in the knee brings more flexibility and movement to the spine.

Step 2: With your head gently leaning against the wall and your arms hanging naturally at your side, begin by squeezing your shoulder blades together so they “retract” back in alignment with the wall. If you feel a stretch in your cervical spine or mid-back pause here and hold the stretch for 20 seconds. Repeat 3x in a row taking a small break in between each stretch.

**** to increase the depth of the stretch you can follow the instructions above but tuck your chin. This amplifies the stretch and lengthens your cervical spine a bit more.

This great thing about this stretch is that it allows you to connect with your body and gives you an indication of how much tension you have in your body. Is the stretch painful? Do you find it hard to “retract” your body? Does your chin raise up in order for you to get your head resting on the wall? If so, these are all signs that there is too much tension in your cervical spine.

Any questions? Comment below.

Your family’s chiropractor,
Dr. Lindsay