Stage 1: Maintain Neutral Curvature of Your Cervical Spine

Congratulations on commencing stage 1! Once you read this page answer the questions on the sheet given by your physiotherapist at Musculoskeletal Physiotherapy Australia and bring that to your next treatment session. Establishing a correct posture of your cervical spine (neck), will ensure you don't place unwanted strain to your skeletal, muscular and neural components of your neck. Whenever you have a poor neck posture, this will create tension, strain and exacerbate your headaches. Having a poor posture will also make your treatment non-effective and will undo all the good work that has been done to you by your physiotherapist. The key note is to avoid slouching and poking your head forwards. Follow the diagrams to know how to maintain a neutral curvature of your cervical spine.

Standing

Poor standing postureIdeal standing posture
Chin forwards standingChin tucked in standing
Avoid poking your head and chin forwardsThink of being tall with your neck Draw your head slightly backwards Slightly tuck your chin in

Sitting

Poor sitting postureIdeal sitting posture
Avoid slouchingSit tall with lumbar roll just above hips Bottom shifted back into chair Draw your head back

Reading

Poor reading postureIdeal reading posture
Avoid slouching when readingSit tall with lumbar roll when reading Draw your head back Use your eyes to look down rather than you head

Working/Studying

Poor working postureIdeal working posture
Avoid slouchingSit tall with lumbar roll when working Draw your head back Use your eyes to look down rather than your head

Phone/Tablet

Poor sitting posture using electronicsPoor sitting posture using electronics
Avoid slouchingSit tall with lumbar roll Draw your head back Raise the phone/tablet Use your eyes to look down rather than your head

Sleeping

Poor sleeping positionIdeal sleeping position
Avoid lying on thick or extra pillowsHave suitable pillow to maintain neutral cervical spine
Poor sleeping positionIdeal sleeping position
Avoid poking head forwardsDraw your head back in neutral position
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