If you spend hours driving, texting, typing or even just sleeping in the wrong position the odds are you have either poor posture or neck pain. Spending extended periods of time in incorrect can lead to incorrect movement patterns and increase your injury risk over time. One of the easiest ways to see if you are at increased risk for a neck injury is to look at the motion that you have. We will highlight a few quick screens that you can complete to assess your own injury risk.
Neck Self Assessments
Neck Flexion Test
- Sit in a chair with your back supported with your mouth closed
- Without slumping your shoulders bring your chin to your chest
This test should be pain free and you should be able to fit less than the width of four fingers in between your chin and chest.
Neck Extension Test
- Sit in a chair with your back supported
- Without slumping your shoulders tilt your head backwards so that you can look up and see the ceiling.
This test should be pain free and you should be able to look up at the ceiling with your nose parallel to the ground.
Neck Rotation Test
- Sit in a chair with your back supported
- Without slumping your shoulders turn your head as far to the left as you can
- Repeat the same thing on your right side
This test should be pain free and you should be able to bring your chin within three finger widths of your shoulder. You should notice a difference of less than two finger widths from one side to the next.
Neck Lateral Flexion Test
- Sit in a chair with your back supported
- Without slumping your shoulders and your eyes looking forward tilt your head so that you bring your ear towards your shoulder.
This test should be pain free. Imagine that your head is at the top of a clock. You should be able to bring your ear about 2 or 10 o’clock on both sides.
Posture Checklist
Seated
- Is your neck in a neutral position?
- Is your back supported by a chair?
- Are your feet flat on the floor and knees at a 90 degree angle?
- Are your shoulder blades pulled down and back without arching your low back?
Standing
- Are your feet flat on the floor?
- Are your knees slightly relaxed?
- Are your shoulder blades pulled down and back without arching your low back?
- Are your head and neck in a neutral position?
How PT Can Help
Physical therapy can help correct your posture, through strengthening your core and surrounding muscles. Don’t wait for your pain to start or get worse.
Call LSTC today at, 703-450-4300!
By Xavier Thompson, ATC
