ALLEVIATING HEAD FORWARD SYNDROME with EKA PADA KAPOTASANA

UNDERSTANDING THE IMPACT OF FORWARD HEAD POSTURE:

Let’s gain a clearer grasp of the escalating weight and consequences linked to

Forward Head Posture by employing the “Grapefruit Test.” If you have a grape-

fruit or a water bottle with a substantial amount of water, grab it. Extend your

arm vertically, allowing your wrist to stack so that the object’s weight is centered

over the supportive structure of your forearm. This mirrors the neutral alignment

of our head over our rib cage and spine. Within this alignment, muscles function

to maintain head balance without bearing its load. Primarily, these muscles

encompass the sternocleidomastoid (SCM) and splenius capitis.

Now, consider leaning forward, perhaps to read a text or observe the road ahead.

Notice how the object’s weight seems to magnify as it tilts forward. This change

signifies that the head’s weight has shifted from its supported position. Over

time, the muscles intended for balance can no longer uphold this additional load.

Other muscles, typically engaged in distinct tasks, are enlisted to manage this

newfound imbalance. For instance, the levator scapulae and upper segments of

the trapezius muscle are often recruited due to their parallel alignment with the

previously mentioned SCM and splenius capitis.

However, as these supplementary muscles tire, they become achy. We might mas-

sage the neck, providing temporary relief, but the underlying imbalance endures,

leading to persistent discomfort. Attempting to lift our heads upward and back-

ward may inadvertently pinch the upper cervical vertebrae. Pulling our shoulders

together and downward could trigger tension in the upper back, overloading

superficial muscles and bypassing the deeper support necessary.

So, what’s the solution? It involves dedicating time during the initial setup of a

back bend to ensure that first and foremost, the deep core is the main support

system. After the deep core work has been illuminated, then the whole superficial

front line, including the SCM can eccentrically lengthen to bring the body into

extension. Additionally, it’s essential to acknowledge that the weakest link in

this chain might indeed be the neck. Respect this reality and permit it to catch up

with the rest of your musculature, instead of “pushing through” and perpetuating

its weakness.

ADDRESSING THE NECK IN BACK BENDS:

In numerous back bend postures, the neck often emerges as a potential “weak

link” within the chain of movement. This implies that muscles like the sterno-

cleidomastoid (SCM) may tire out before the erector muscles or abdominals.

Not only is this OK; it’s a wonderful chance to utilize your back bends for both

fortifying and elongating your SCM muscle group as a whole!

A typical instruction for the neck during back bends is to “imagine squeezing a

grapefruit beneath the chin.” While this direction effectively safeguards the neck from falling back and compressing the cervical vertebrae, it unfortunately over-

looks the valuable prospect of enhancing the core musculature of the neck during

back bends. To address this, it can be beneficial to allocate time during the setup

for back bend postures like Anjaneyasana or Ustrasana to practice eccentrically

lengthening the SCM. This newfound awareness can then be seamlessly inte-

grated into the posture itself.

An earlier suggestion of visualizing a hooded sweatshirt can serve as an effective

teaching tool. Alternatively, consider a technique involving a healthy eccentric

lengthening of the SCM by gently lifting your head upward and backward, as if

aiming for an imaginary headrest in a car seat. As we explored previously, you

can use your fingertips on the occiput (the bony prominence at the back of the

skull) to recreate this sensation. Apply gentle pressure to guide your head slightly

back and upward into your fingertips. Strangely enough, this sensation should

evoke a subtle “double chin” effect, aligning your head more directly over your

torso instead of flexing it forward.

This approach to working with the neck during back bends accomplishes two key

goals. Not only does it sustain the health of the cervical vertebrae, but it also

bolsters the SCM through an eccentric phase, leading to improved overall head

positioning in our daily activities.

SUMMARY & REFLECTION

In understanding the repercussions of Forward Head Posture, the “Grapefruit

Test” exemplifies how misalignment can burden muscles, leading to chronic

discomfort. By prioritizing deep core engagement and eccentric lengthening of

muscles like the sternocleidomastoid during back bends, proper head positioning

can be maintained, preventing strain on the neck and upper back. This approach

not only sustains cervical vertebrae health but also strengthens the SCM, enhanc-

ing overall head positioning in daily activities.

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Do you drop your head back in Ustrasana and Pigeon pose? Is it challenging

for you to maintain length in your neck as it reaches back and up? Do you

feel benefits from this small step into encouraging better neck strength and

support?