Simple Technique To Help Improve Posture

Almost all of my patients who come to me with neck pain and headaches require some sort of postural education and retraining.  Many of them work on a computer 8 hours a day for their job.  They feel relief from their symptoms following a therapy session.  However, after working for a day or two, the symptoms return.  When I am discussing this with them, I am always observing their posture.  Most of them revert back to the "slumped over" position in their chair.  Training your posture is not a '3 sets of 15 reps' type of training.  Yes, seated rows do work the scapular retractors which are very important for maintaining correct posture.  Unfortunately, many times you will notice someone performing the rows with great posture, and when they finish their set and stand up to walk over to the next exercise, they have that forward head posture with protracted shoulders again ("slumped").  Postural muscles need to have great endurance.  They must 'hold you' in proper alignment all day long to prevent injuries.  Basically, maintaining proper posture is an isometric exercise.  When retraining posture, you are creating new habits.  Initially, you will feel the medial scapula muscles burning and aching as you focus on holding proper posture.  Because of this, you will go back to your comfort position (protracted scapula and slumping).  You need to be constantly reminded to correct your posture.  One easy way to do this, especially for those of you who work long hours on the computer, is to tape a post-it to the monitor screen.  Write the word "POSTURE" on the post-it.  Everytime you look at the monitor, you will be reminded to correct yourself.  90% of the time when you first start this, you will catch yourself slumping.  Do this long enough and the new habit will take over.  Your proper, upright posture will become your new comfort zone, while the slumped posture will become uncomfortable.  Give it a try!