At the Save Institute we often get requests for exercises to correct the hunchbacked appearance that can occur after years of poor posture (particularly forward head posture, or FHP), and that’s what this weekend’s challenge addresses. FHP also increases your chance of losing your balance and falling, a fact that’s been scientifically proven.
To overcome FHP and the poor posture it causes, the vertebrae need to be strengthened and positioned correctly. That involves working the muscles of the neck and upper back, and that’s just what the Easy Forward Head Posture Corrector And Preventer does.
In addition to the exercise to help correct and prevent this unnatural curvature of the thoracic vertebrae, this weekend we’ll also look at the scientific data on FHP and its effect on balance.
Let’s get started!
Poor posture, rounded shoulders, and FHP are generally considered cosmetic aggravations that can also cause pain and stiffness. But what is often overlooked is the fact that these and other posture mistakes can increase your chances of sustaining a fracture caused by a fall. That’s because incorrect posture – particularly FHP – throws off your center of gravity, and therefore your balance.
Noting prior research that condemns FHP as “the most common postural deformity1,” researchers wished to look more closely at this condition and evaluate specifically how FHP affects balance, something previous studies had neglected to do.
Volunteers were assessed in several key ways: on a spongy surface, on a hard surface, while standing still (static balance), while moving (dynamic balance control), and with eyes opened or closed. Half the volunteers had FHP; the other half did not.
Researchers found that FHP was particularly detrimental to static balance, and “static balance training may help patients overcome problems associated with FHP.”1
More Reasons To Perform Postural Exercises
It’s certainly true that balance exercises are indicated when it comes to fall prevention. There are additional benefits to such exercises, too, for bone health and the whole body. Here are some of them:
- Relief from joint, back, and neck pain
- Stress relief
- Enhanced breathing
- Better digestion
- Stronger muscles
- Greater confidence
With that said, let’s take a look at how to do this weekend’s move, the Easy Forward Head Posture Corrector And Preventer.
- Lie on your tummy on the floor. An exercise mat makes this more comfortable, especially if you do not have carpet.
- Fold your arms in front of you on the floor, and rest your forehead on the backs of your hands.
- Slowly lift your head up, keeping your chin tucked and your forehead facing down.
- Hold for a few seconds, and then bring your forehead back down to your hands.
- Repeat 10 times, or as many as you comfortably can.
Anywhere, Anytime Exercises
If you prefer not to lie down on the floor, you can practice similar exercises while seated or standing, such as these previous weekend challenges:
As you can see, you can correct and prevent FHP without any special equipment. And that’s precisely one of the most appealing aspects of the Densercise™ Epidensity Training System.
None of the 52 moves in Densercise™ require costly exercise machines or equipment, and they can be done just about anywhere. Yet they are highly effective at building bone density and provide you with other benefits of exercise, such as improved mood, more energy, better balance, and so much more.
Take Exercising For Your Bones to the Next Level!
Learn the 52 exercise moves that jumpstart bone-building – all backed by the latest in epigenetics research.
What are your thoughts about this weekend’s challenge? I’d love to hear from you – please leave a comment below to discuss today’s topic.
Have a great weekend!
1 Lee, Joon-Hee. “Effects of forward head posture on static and dynamic balance control.”J Phys Ther Sci. 28. 1. (2016): 274-277. Web. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4756019/