How to cure a jutting head?

[Sanna Koulu]

Hi, I'm looking for advice on how to cure the posture problem with the head jutting forward. Ms. Leigh, would you have any specific pointers on how to work on it?

 

I watched myself on a performance video some time ago, and realized my posture is not very pretty. While I haven't been corrected on it in class, I think my shoulders have been too stiff when I try to keep my posture correct. Now I'd like to get my head straight and free up my shoulder girdle.

 

I have given up carrying a backpack and now usually carry two light handbags, one on each shoulder or in each hand. (Even when I've used a backpack, I only have a load of maybe 5 % of my weight, and I do use the chest and hip straps. However, I still think carrying a backpack has been bad for my posture, especially since I sit at a desk all day...)

 

I also warm up my neck and shoulder before class, stretch the muscles, and really focus on keeping my head aligned with my spine without tensing my shoulders. Keeping my weight forward in class has helped, since the problem is exacerbated when I let my weight fall back to my heels. I'd like to have some massage therapy for the upper back and neck, but can't afford it at the moment.

 

I've now worked on this for six or seven weeks. I've started getting corrections for my head being too up, or tilted backwards, which may indicate some progress has been made.

 

Is there anything more I can do, or anything in spine alignment I should watch out for? I really want to get my posture correct...

 

Thank you for any advice

[Victoria Leigh]

Sanna, I think that it's possible that the way you sit at the desk all day may be the problem. I find myself sometimes sitting with my head too far forward when trying to read the smaller print in some things. Being aware of it, I try not to do it, however, sometimes it happens and I don't even notice it.

 

The only way I know to correct this problem is to make it a 24/7 priority. You can't think about it just in class. You have to correct it while walking, sitting, and standing all day. Then it becomes a habit to hold it up and not forward. By doing this you break the bad habit by creating a new habit of standing straight! I know that sounds simple, and it isn't. This is actually one of the most difficult problems there is, in terms of posture.

[elise]

If you work at the computer, try raising your monitor up so the middle of the screen is at eye level. I think that is where my biggest posture problem lies, sitting at the computer.

[DreadPirateRoberts]

I agree... I spend almost my entire work day (and then some) in front of

a computer screen, and I've long noticed the "Jutting Head" Syndrome

among my colleagues and other computerati... About a decade ago, when

Bill Gates was starting to get significant amounts of news airtime, I was

amazed at how bad his upper body posture was; I think he had the worst

case of JHS that I've ever seen.

 

Advice -- well, I think you've gotten the best advice already. I would add that

if you do work on a computer a lot, you need to pay attention to the font size

which you are using. I often use a very small font size because I want to get a

lot of text on the screen vertically, but that means I need to have the monitor

exactly at eye level (as elise suggests) and also closer, so that I don't try

to compensate by jutting my head. Eye fatigue is an issue too, so it's good to

periodically change things around, too.

 

Good luck!

[FleetFeet]

I think everyone has hit the nail on the heading with fingering sitting in front of a computer all day as the major culprit in Jutting Head Syndrome (JHS).

 

I have this problem too, especially when turning. My teacher is very big on proper back, neck, and head placement, and she constantly corrects everyone in class on these issues. She seems to think that everyone has this problem to a greater or lesser extent.

 

A couple of tips that she gives for correcting this:

 

1. Imagine looking at yourself from above and visialize the top of your head centered over your spinal column.

 

2. Lie on the floor with an elogated back (ballet posture) and let the center of the back of your head touch the floor. Feel the position of your head and neck. This can be very effective because while you are lying down, gravity is not trying to thrust your head forward, and with the support of the floor you can relax your neck and shoulder muscles in the proper posture.

 

3. Imagine someone lifting you upward from behind your ears.

 

4. Image you are a seahorse - visualize their head and neck placement. For real . My teacher really likes this one.

 

Good luck!

[Sanna Koulu]

Thank you very much for the suggestions! Ms. Leigh, it does sound like it will require a while, but at least I'll know to be persistent and not expect results too soon... I think the head placement issue is affecting my balances and turns, too, so I'll have extra motivation to fix it

 

I had been thinking of work at the computer as a necessary evil, but I see that font size and a more ergonomic workplace might make it better.

 

FleetFeet, I like the seahorse image it also makes me smile so it's easier to let go of extra tension... very efficient, eh?

[FleetFeet]

I like the seahorse too. It is fun!