Chin Tuck, Neck Extension: Neck Stretch for Migraines & Neck Pain

It's been awhile since I've updated my blog and I apologize. But you know, the stress of life has really been getting to me. This has made me regress a bit into my former poor posture ways.

I've found myself jutting my chin forward and downward, which causes pain in my upper back from this constant forward position. When I bring my awareness to this terrible position, I perform this easy exercise to straighten my neck and help rid my upper back and shoulders of the pain. Fellow (serious) slouchers, try the exercise below!

Chin Tuck, Neck Extension Exercise:

This exercise is simple and effective. Perform the following steps anytime you feel yourself slumping forward or just needing an easy neck stretch.

1) Roll the shoulders backward and downward. Draw your chin inward to give yourself a slight double chin.
It helps to do this against a wall or a chair to get the feel for pulling the chin inward. At this point, I feel a really nice stretch through my shoulder blade area, especially on the tight right side.

2) To increase the stretch, keeping the chin tuck position from step 1, SLIGHTLY raise the chin to extend the neck.  Don't make the movement too big - think somewhere around 1-2 cm upward at the most. You don't want to overextend the neck and possibly cause injury. Try and make your jaw parallel with the ground while keeping the chin tucked.

I like to add this second part to the chin tuck exercise because I feel like it allows me to straighten my neck more than pretty much any other neck stretch I've tried. Also, I think because of my long history of slouching and subsequent back misalignment, when I just do the chin tuck alone I find myself still with a slightly rounded upper back. It also gives me a good stretch along my right shoulder blade.

Hold the position for about 15 seconds at a time giving yourself the ability to enjoy the stretch and allow your body to learn the feeling of having an elongated neck. Repeat as often as necessary. I like to do this at work or while driving. It's easy and effective.

Here's to neck pain relief!

Cell Phone Finger Switch! Scoliosis Exercise

If you are anything like me, you spend way too much time perusing the litany of applications available on your cell phone. I wonder how much time I actually spend holding my cell phone in my right hand with my head slightly cocked to the left (and downward, of course) enjoying my Droid delights.

I've started trying something new when I'm tapping away at my cell phone screen: using my OTHER, NON-DOMINANT HAND.

Hm. You might be thinking, "Could something so seemingly minor really be sufficient to be called an EXERCISE?" I say oh, yes indeed.

My left curving scoliosis basically dictates the way I carry my body especially in those nuanced, not-obvious-until-it's-painfully-obvious ways.

So, what do I mean by "finger switch"? Well, I always hold my cell phone in my right hand and text / scroll / maneuver with my right thumb. Seems pretty obvious given I'm a righty. But, if I move my phone to my left hand and start scrolling / maneuvering with my left thumb, then the real fun begins.

Physical Effects of the Cell Phone Finger Switch:

1) Instead of my spine curving to the left, it begins to straighten and I feel a stretch through my tight right back.

2) Instead of my left ear hovering near my left shoulder, space is magically created and my head (ears) are more evenly balanced over my shoulders.

I like to take this feeling a bit further and deliberately edge my right ear to my right shoulder just enough to feel a stretch in my right back.

3) My left shoulder, which apparently I've neglected to use over the years, finally has a change to show me what it can do with fine motor movements.

I find it very effective to keep my left elbow close to or even touching my body. In this position, moving my thumb takes more effort than I'd expect, but I like the feeling because I know it's giving my left side some long-needed working out.

All of the above effects feel even better when I raise my phone higher up, closer to eye level. Not to mention, moving my phone higher up is helping me get rid of my unsightly forward head induced neck hump and reduces the potential for migraines.

Give it a shot: try holding your cell phone in your left hand (or whichever side you don't normally use), even if just for a minute.

Hope you feel something good!

Let's Do the Time Warp Again! Scoliosis and TMJ Exercise

Fun memories provide for great inspiration. Everyone has heard of the Rocky Horror Picture Show. Some of us (yours truly) have had the pleasure (or horror, depending on your personal preferences) of dancing in the theater aisles to that classic track "The Time Warp." It's been awhile since I've been in a midnight "Dammit, Janet" sing-a-long, but tonight I was reminded of this dance and I ended up with an easy, fun dance stretch for my tight shoulders and back.

Watch "Time Warp - Rocky Horror Picture Show" on YouTube

For those of you who may not be familiar with "The Time Warp," here's a video introduction. It's basically a short 5 part mini dance routine that involves moving the feet, knees, and hips.

Sounds easy (and it is!). Start with feet hip distance apart, toes slightly angled toward each other. I like to do it in the kitchen with my feet on the tiles so I can easily tell if my feet are moving evenly.

1) Just a jump to the left... If you're on the tile, as I like to be, start with each foot on either end of a tile. Which soft (knees), take a LITTLE hop to your left, landing with the space still between your feet (or as much space as you can easily muster...).

2) And then a step to the right... Step to the right and bring your left foot along, too. End with the feet the same distance that you started with.

3) Then put your hands on your hips... Make this move big! More fun and more effective.

4) And pull your knees in tight... With bent knees and hands on hips, bring the knees together.

5) Then do a pelvic thrust... With the knees still touching, hands on hips, thrust your hips forward and back to neutral 4 times. And then you've gone insane... Because you just did The Time Warp!

Let's do The Time Warp again? Yes, please. Repeat on the other side (jump to the right, step to the left). Feel which side is easier for you to do. For me (left curving scoliosis) the jump to the right side is much harder but just as fun.

Now... to find a Rocky Horror midnight showing and show off my skills! Let's do The Time Warp again!

Desk Stretches for Scoliosis & Migraines

Old habits die hard. It's that time of the year again - finals. This basically equates to my sitting in a chair for hours on end with my head leaning forward and downward into a book. And how 'bout that stress? Doesn't help with my head woes to say the least. This seems like a recipe for disaster and a return to my old, forward head ways.

But I am determined to break this habit! Here are a few exercises that I do at my desk to combat the tension that builds in my neck and upper back.

Bear Hug Stretch

In this exercise, I wrap my arms around my shoulders and give myself a bear hug stretch. It's simple to do and effective; I feel a release in my shoulder blades, my natural neck curve returns (even if just for a moment), and I feel my neck elongating.

Steps to Bear Hug Stretch

1) Any stretch that I do is basically with the purpose of elongating my left side. With my right hand, I reach around the left side of my body to hold onto my shoulder blade (much easier than it sounds). With my right hand still in place, I take my left hand OVER my right arm and hold on to my right shoulder blade with my left hand. It should look something like this:

So, for left curving scoliosis, left arm over right.

2) Now for the good part! With your shoulders resting back against a chair for support (and to make sure you don't cheat to one side!) slowly raise the elbows up and toward your nose. You should naturally feel the urge to raise your head, so go ahead and raise your head ever-so-slightly. Just remember to always keep space between your chin and your elbows or else you may end up crunching up your neck and not get the full neck elongation effect of the stretch.  To make sure that my shoulders are even, I like to gently press my middle finger around the shoulder blade to keep my hand and shoulder blade connection secure.

3) At this point, your elbows should be a bit higher than shoulder height with your head slightly raised so that your eyes are looking slightly above the level where your monitor (or book) is located. Maintaining this position, slightly arch the back - SLIGHTLY! When I arch, I usually feel a good release around my cervical neck area and around my right shoulder blade. Be sure that both feet are evenly planted on the floor throughout the entire exercise.

Remain in this slight arch, elbows up position for a few breaths. For an even deeper stretch, I sometimes gently turn my head to the right while in my elbows up, slight arch.

This exercise takes a whole of 15 seconds to do but works wonders for relieving built up tension from hours of study. I try and do it at least every 30 minutes of desk time. Experiment with different hand-to-shoulder blade positions to stretech different parts of your upper back.

Knee-to-Desk Exercise

This exercise sounds a little unusual for a work-related exercise, but it's discreet and I find that it stretches my lower back, an area that is typically tight in scoliosis sufferers.

Steps to Knee-to-Desk

1) Put your butt all the way in the back of the chair and keep your back pressed against the seat back of your chair. This creates a nice firm base of support. I like to hold onto my arm rests to feel balanced during the exercise.

2) Place both feet flat on the floor about hip width apart at 90 degree angles with the toes slightly pointed toward each other (make yourself slightly pigeon toed for this exercise).

3) Making sure to keep your butt and back pressed against the seat back of your chair, slowly raise one knee and touch the underside of your desk. Slowly return your foot to the floor.  Keep the foot in the same exact pigeon toed position during the up and down movement. Repeat on the other side.

You should be working your deep abdominals to do this exercise. If you feel the work in your thigh (quadricep), reposition your feet on the floor to turn in your toes a little more (pigeon toed) or even bringing the knees together. This makes the exercise a little more difficult and also ensures that you can't cheat quite as easily. Also, be sure not to lean from side to side when you alternate lifting legs. If you're doing that, then you're not allowing your core to do the work. If the Knee-to-Desk movement is tough to start with, make it smaller (bring your knee up only a little) until you can work up to touching the desk.

This exercise stretches my lower back and I can feel it all the way up through my shoulder blade. I've seen a lot of desk leg lift exercises where the leg is lifted straight out. Although I think that movement would certainly be better than nothing, I find that starting with this smaller, more targeted movement helps my body learn how to control itself better at the core and allow me a more significant stretch.

Elbows on Desk Stretch

I know, I know, you shouldn't have your elbows on a table... not to mention, chronically keeping your elbows elevated will probably worsen neck tightening. But if I do this movement in a targeted way, I find the stretch relieving to my shoulder blade tension.

Steps to Elbows on Desk Stretch:

1) Put your butt all the way in the back your chair, creating a firm base of support.

2) I like to clasp my hands in a easy prayer hold (usually with my left thumb on top).

3) Put elbows on top of your desk with the hands lightly clapsed together. Your hands will be around eye level.

4) Slowly roll your chair backward with your feet, creating an easy, gentle arch in your back. If your chair doesn't roll, then pre-place your chair however far away from your desk as you'd like before you begin the stretch.

5) While in your gentle arch, slightly raise your chin so that you are gazing directly above the hands.

For a deeper stretch, bring the elbows closer together atop your desk.

It should look sort of like this (with you seated of course and not on your knees - feel free to try on your knees though if no one is watching!):

This streth releases my lower back as well as my shoulders and feels oh-so-nice.

Try these 3 exercises as often as you can to release tension in the upper back and neck.

Happy desking!

Upside-Down Dog: Car Stretch for Scoliosis & TMJ

If you've read my previous posts, you probably know that I like to use my car as a source of stretching inspiration. One of my favorite car stretches to do is to use my roof to do what I consider a modified down dog yoga pose, or what I like to call "Upside-Down Dog."

Hm. Down dog in a seating position? Try it before you dismiss it! I think it's actually a great way to understand the feeling that your shoulders and arms should have when in an inverted, true down dog yoga pose.

Upside-Down Dog Car Stretch Instructions:

1. Seated in your car, at a stop light or while in your driveway, put both palms up on the roof of your car with the thumbs pointed toward each other. The arms should be about shoulder width apart. The elbows should be straight but not locked in a rigid manner. You don't want to bring tension into your upper back while doing this exercise; in fact, you should aim for the exact opposite - upper back relaxation!

2. Relax the neck and allow the head to gently glide backward, giving yourself a double chin. Try to bring the ears in line with your upper arms. When I do this, I feel a release in my upper back and cervical spine (neck) area. The nose and eyes should be directed slightly upward, as if toward the clouds, but try not to raise the chin to achieve this end.

3. To get a deeper stretch, give yourself a slight arch in the back. Remember, the key word is slight! Check out my post about how to do a slight arch. It's important not to push your muscles too much, especially if you  have chronic muscle tightness and misalignment from scoliosis. I like to use the steering wheel to brace my knees and provide a strong base for my slight back arch.

Forward head posture has caused a lot of us to have neck tightness, upper back tension, and a loss of the natural C curve of the cervical spine. This exercise is an easy way to re-train these muscles and help them return to their neutral state. As your muscles learn to relax, try bringing the thumbs closer together, eventually ending up in a lovely seated sun salutation pose.

Beautiful sun salute

We spend so much time hunched forward! Think about it: do you look like any of these people? I know I do...

On a cell phone and laptop (Me: guilty...)

 

 Driving with chin jutting forward (Me: guilty...) 

 Relaxing at home on a laptop, looking downward (Me: guilty...) 

Work. (Who isn't guilty?) 

Turtle back? (Me: guilty...)

Next time you practice yoga, or just want a simple neck stretch, try to remember the feeling that you gave yourself while practicing this "Upside-Down Dog" pose. You can bring this feeling into a variety of yoga poses.

Happy Upside-Down Dog-ing!

Driving Wheel Stretches for Scoliosis & TMJ

I get some of my best stretches right behind the wheel during my long commutes to and fro. Some people might say, wait, should you be stretching while driving? I say, for me, why not? I don't think there's an Oprah pledge for this one...
 

Steering Wheel Stretch #1: Open Shoulder Stretch

I have left curving scoliosis so I try and find way to passively lengthen my spine as often as I can.

Put your left elbow on the window sill and hook your thumb in the armpit (axilla, anyone?), sort of like you're about to do the chicken dance. Not cute but very practical. :/ Anyway, put your right arm up and back against the passenger seat, sort of like people do when they are backing up. Using the knees, slightly brace yourself against the base of the steering wheel. This gives you a strong base of support and also ensures that you can't move your knees when / if you decide to take the stretch to the next level (engaging and slightly lifting the lower abdominals!).

Having both shoulders open and stretching out the tight pectoral muscles from my forward head posture feels great. The chest muscles are tightened in forward head posture (check out this picture of forward head posture which I have). This passive exercise is a good way to loosen these muscles up and help release the tightness that is pulling the shoulders forward. 

Take some really deep breaths in this Open Shoulder Stretch to give yourself a slightly deeper stretch. Really try to make sure that the with the "in" breath, your belly pokes out like you just had Thanksgiving dinner. This makes sure that you are using the diaphragm and that you are allowing air into the belly evenly on both sides. For me, it's hard to expand the lower right quadrant (part) of my abdomen because of my scoliosis induced tightness. Happily, when I expand it, I usually feel a nice spinal release.

Steering Wheel Stretch #2: Wheel Arch 

This one is one of my favorites to do at a stop light. I usually hold the pose for the length of the red light for a series and deep breaths and then release it when the light turns green.

Put your  hands on the wheel at 10 and 4 o'clock. (Check out my post titled the same about why this might be a good idea for you if you have back problems.) With your hands on the wheel, lean forward at the waist to keep your spine really really really straight. Bend your elbows and staying in your leaning forward position, arch your back all the way up to the top of your head. Try to point your sternum (breastbone) toward the middle of the wheel. Your eyes should be gazing straight out onto the horizon if you are doing this right. If you are looking up to the sky, then your arch is way too big and you are at risk for hurting your neck.

If you have some serious tightness in your back from scoliosis (like I do), this arch should take a little effort but it should be worth it. Nothing too crazy, but it's a little harder than if you had no deep muscular torso tightness.

To make the Wheel Arch a little more challenging, at the end of the above described pose, raise the elbows up and outward. Take some deep breaths in this position and you should feel something pretty nice.

Don't forget to make this arch a SLIGHT arch (check out my posting on this topic). You don't want to overdo-the-do and hurt your back. I think sometimes these smaller movements are harder to do because you really have to engage each muscle individually instead of relying on momentum or the like.

Here's a great photo of a Wheel Arch. This woman has her hands on her side; I prefer to use the wheel to stabilize my core. 

My scoliosis and endless hours of driving have inevitably forced my steering wheel and I to become one unit during my commute. Use this to your advantage to think of creative ways to stretch your upper body where so many of us carry stress and tension.

Peace and love.

Bedtime Yoga Sequence: TMJ and Scoliosis Exercise

I've always wanted an easy bedtime yoga routine to do right before getting into bed. Last night, I decided to create one and my back more than thanked me for it.

I was inspired by this photo of a pigeon pose on the bed from Pinterest...

Source: fitsugar.com via Vicki on Pinterest

Bedtime Yoga Sequence:

1) Start in a table top position on all fours on the floor next to your bed. Give yourself an easy cat / cow pose from this all four position.

(Photo courtesy of this page.) 

I like to spend 2 breaths in each position - 2 breaths with a neutral pelvis; 2 breaths with an arched back in cat pose; and lastly, 2 breaths with a curved / hunched back in cow pose.

Really remember to physically move your belly with your 2 in-and-out breaths. It will really help to get the most out of the spinal mobilization that you will feel as a result of this movement. I know it's not sexy, but that's not the point of this yoga exercise. No one is watching other than your God.

Don't forget that your head is included in your spine and should therefore also move with your back as you do cat / cow, especially for scoliosis sufferers. 

2) After you finish your cat / cow pose, return to a neutral pelvis and flat back position. From here, I like to push my booty backward and upward to the sky while keeping my hands in the position they were in in the all fours. This is a variant of child's pose.


-or-
 

This position gives me a great lower back stretch and a great stretch through the shoulder blades and back of the neck. 

Spend about 4 breaths in this position because it is really easy and it feels really good. :) Try to picture pushing your breastbone to the floor to get a deep yet easy arch to the mid-upper back.

3) Next, ever-so-slowly, roll your spine up one vertebrae at a time to an upright seated position. Don't forget your head should be the last to roll upward and arch the crown of your head slightly back.

Notice how this yogi has a nice, slight arch to her back. 

You can either have your toes curled under your booty (like in this photo), or with your toes straightened (as pictured in the two poses above). I prefer to sit with my toes straightened.

For fun and an extra stretch, give yourself a seated cat cow yoga stretch in this seated position.

4) Return to all fours. Repeat cat / cow pose for 2 breaths in each pose. Now, go into an easy down dog with soft, bent knees.

Bent knees helps you to get deeper into a down dog pose for a better upper back and neck stretch. 

5) From this bent-knee down dog position, lift one leg and get into a 3-legged dog. See my posting on how to best get into this position for maximum pain relief: http://migrainesnomore.blogspot.com/2012/08/down-dog-yoga-pose-for-tmj-spasm.html .

Put your leg back onto the ground and go back into a bent-knee down dog pose. From here, pick up your other leg and perform the 3-legged dog pose again on the other side.

6) Return to a bent-knee down dog, then back to all fours. Give yourself a nice back stretch again (see Steps 2 & 3) and end up sitting on your heels.

7) Now, position yourself on the floor facing right next to the bed on your knees. Using your hands for assistance, place your heel on the bed in front of you with your knee bent and the hip open.

Bed-assisted pigeon pose 

You can either push up on the ball of your floor-foot (as pictured here), or you can remain on your knee. Or (like I do), try a on the ball of the foot followed by on the knee. The knee gives an incredibly deep stretch, yet the softness of the mattress prevents you from overdoing it.

Try your best to keep your hips squared (keep your nipples in a parallel line to the bed) to give your lower back and hips the best stretch possible. 

Try tilting the hips upward in this bed-assisted pigeon pose. You will have to use your deep abdominals to pull your booty inward and tilt your hips upward. It's harder than it looks! This offers and even better lower back stretch once you are already in this bed-assisted pigeon pose.

Repeat the bed-assisted pigeon pose on the other leg, of course.

7) To end the sequence, I give myself a nice, deep shoulder stretch, using the edge of the bed for leverage.

Source: yogajournal.com via Vicki on Pinterest

Now time for bed. You will sleep like a baby after this easy yoga sequence.

Namaste!

House Gym Part 1 - Sofa Squats: Home Scoliosis & TMJ Exercises

Incorporating scoliosis exercises into your daily routine is the quickest way to see results. I try to create a new way to use pieces of furniture around my house in a way that gives me a nice spinal stretch.

Sofa Squats for Scoliosis

When I go to a group exercise class at the gym and the time comes to perform squats, I always cringe. Squats should be performed in a manner that looks like you are literally about to sit up nice and tall in a chair. Unfortunately, most people at the gym look like they are about to pop a nice squat appropriate for primitive camping only, if you catch my drift. You do not want to have your shoulders leaning way forward; right before you reach the base of your squat, you should look at though are perfectly upright in an invisible chair. If this is not even a little bit hard, then you probably are not doing it right. :/

 

(Photo courtesy of this website.) 

So, where does the sofa come into play? Well, instead of just assuming that you are that person at the gym doing squats properly, try them on the sofa.

How to Perform Sofa Squats

From a seated position, push straight up with your thighs to a standing position. Don't use your hands! Can you do it? This was just your self test; adjust your difficulty level by leaning your shoulders every-so-slightly forward to give yourself the momentum to stand. You goal is to have your spine as straight up and down as possible while you stand from the sofa. 

This drawing nicely illustrates the upright shoulder position you should aim for when squatting. 

(Drawing courtesy of this page.) 

Great video demonstration of an easy couch squat

You will feel an amazing stretch in your lower lumbar spine, especially on the tight, scoliosis side, not to mention your booty will begin to look nice and toned.

Now, pop a squat!

Beyonce! Dancing for Scoliosis and TMJ Pain

Beyonce back bends her way through most of her music videos, which is great for us scoliosis sufferers! I decided to start gathering some of my favorite back bends from her videos to work on my spinal mobility while improving my booty-popping ability.

Music Video # 1: The The "Uh-Oh" Dance, Beyonce - Crazy In Love

You know you're as guilty as I am: we've all attempted the "uh-oh" booty dance from Beyonce's Crazy In Love video at some point.

(This is a clickable YouTube video link!)

Perfect instructional section on booty-popping @ 1:08.

Performing this "pop" mobilizes the lumbar spine right above the booty and below the ribs.

Music Video # 2: Beyonce - Green Light

This video opens with an easy visual of an easy spinal mobilization + scapular stabilization. To me, it almost seems as if all 3 ladies are almost stationary from the hips upward and they are only slightly moving their hips to achieve the complete body movement.

Screen shot of Beyonce's video Green Light 

(This is a clickable YouTube video link!)

You can see from this intro shot that spinal mobilization and also changes to the spine result from very subtle movements of the hips. A great representation of how easy it is to throw the hips and spine out of / into their natural position.

Music Video # 3: Beyonce - Kitty Kat

This video is apparently the extended intro to the above Green Light video. In this video, Beyonce acts and moves like a human kitty kat. To me, she appears to be employing an extended cat / cow without the cow part.

The video is only :58 seconds long, FYI.

Cat / cow yoga pose is wonderful for mobilizing every vertebra in the spinal column. An extended cat while moving the entire body dancing is an easy, fun, and sensual way to help your scoliosis.

Also, check out my posting on how to properly do a spinal stretch for scoliosis for some extra guidance regarding getting the most out of your extended cat pose!

May the bootyliciousness be with you.

Fun Spinal Twist for Scoliosis & TMJ

I've been working a spinal twist into my daily routines as often as possible. All of the therapists that I've visited on my journey have commented that I have a severe amount of stiffness in my upper back.

I coulda told you that. :)

So, in an effort to mobilize my thoracic spine, here's an easy exercise that I do while sitting at my desk, driving in the car, or hanging out at home.

Spinal Twist with Arms in the Air

1) Put both arms in the air at 90 degree angles with the palms facing outward. You should sort of look like you are about to start a workout on one of these butterfly workout machines:

2) Now, for the fun. First try the exercise while seated. This will help to ensure that you are evenly working both sides of your torso without the advantage of using the legs to shift your weight.

With both of your arms in the air, similar to the lovely lady in red above, begin to make circles with your arms while at the same allowing your torso and ribs to move in response.

To help visualize this exercise, picture a clock directly above your head. While trying to keep the elbows out to your side, move both hands in circles to point to 12:00, 3:00; 6:00, and 9:00, and finally back on 12:00. Then, try it in reverse to get an even stretch on both sides: point to 9:00, 6:00, 3:00, and back to 12:00.

It should look a little something like this:

3) Give the movement a go in the opposite direction, using the clock visualization to keep you moving in the right direction.

I feel a fantastic spinal twist through my torso, especially on my tighter, right TMJ and scoliosis side.

Once you have mastered this simple exercise, turn on some music, stand up, and perform the exercise in a standing position. This time, add your hips and move your arms in bigger clock-circles.

This exercise is fun and gives me an easy way to perform minor spinal adjustments on myself with an easy spinal twist.

Cool pose for a mild spinal twist that feels amazing for scoliosis sufferers. Try it with your curve-side leg on the top (> for right scoliosis curve and right TMJ sufferers, put the left leg below the right).

Have fun! And please, turn up the bass.