What impact does having a head tilt have on people's lives?

Before this popular science article, the author first tells a story
.
The author has a good friend, we call him Little A, who recently confessed to a girl who has a crush on for a long time, but was rejected
by the girl.
Little A is very upset, I have a cheerful personality, and my grades are not bad, why was I rejected? Afterwards, Little A learned from the girl's girlfriend that the girl felt that he had been tilting his head forward, and his posture was very ugly, and the first impression left on her was very bad
.
In this era of looking at "appearance", do we have any way to avoid "head forward" and enhance our temperament? This popular science essay will first lead everyone to understand the "head forward", then understand the reasons for "head forward" and the harm caused by "head forward", and finally give a solution
to alleviate the "head forward".

First, let's introduce the head tilt

It is one of the main manifestations of upper cross syndrome, which is an abnormal posture
.
From the side, the earlobes of normal people are almost connected to the shoulder and clavicle joints (the junction of the shoulder blade and the collarbone) in a straight line perpendicular to the ground, while the people with their heads tilted forward, their earlobes are obviously in front
of the shoulder collarside joint (the junction of the shoulder blade and the clavicle).
(as shown in the following figure)

Then, let's introduce the reasons why head tilt forwards occur

First of all, let me tell you the terrible fact that people today more or less have some head tilt, and the age of onset of head tilt is getting younger and younger, and more and more students feel that their head is tilted
forward.
Students experience long periods of sitting and studying on weekdays, and when they return home on weekends to play computer games to relax themselves, their eyes are not at eye level with the computer screen, but looking down at the computer screen
.
In the process, they neglected the correct sitting posture and kept their heads tilted forward for a long time
.
Over time, the neck is under increasing pressure from the head, the tight muscles and weak muscles of the neck and shoulders are arranged in a cross-cross shape (as shown in the following figure, the picture comes from the public account of the doctor and small care), the muscles that are too tense are: upper trapezius muscle, levator scapula, pectoral major muscle, pectoral minor muscle, and too weak muscles are: neck flexors, inferior trapezius muscles, rhomboid muscles [1].

Therefore, poor sitting posture is the main cause
of head tilting.
Of course, there are other behaviors that cause the head to tilt forward, such as people who drive for a long time, people who habitually carry heavy bags, people who have long been engaged in repairing watches and need to concentrate at close range, people who are nearsighted but do not wear glasses or the power of glasses does not match, and people who are
overfit.

So what impact does having a head tilt have on people's lives?

First of all, just like the author mentioned the story of Little A at the beginning, the impact of head tilting on a person's temperament is very large, especially for college students, when it comes to falling in love, the image temperament is particularly important, if you have a head tilt, others will not have a good
first impression of you 。 The harm of head tilt forward is not only to affect people's temperament, changes in muscle tone will compress the nerves near the cervical vertebrae, causing pain; The brain needs the vascular nerves on the cervical spine to provide nutrition, because the nerves near the cervical spine are compressed, the blood vessel caliber becomes smaller, resulting in less oxygen and blood entering the brain, which will make the patient emotionally unstable, often irritable, dizzy and weak, inattentive symptoms, especially for students with the pressure to go to school, inattention is a very bad thing, which may cause you to ignore the focus of
the teacher's class.

Finally, is what everyone cares about most, are there any ways we can prevent or alleviate the head tilt?

First, let's talk about ways to
prevent head tilting.
We have to develop the habit of sitting in a good posture, of course, this is the ideal state, but we can reduce the time to play the computer and look at the phone, when playing the computer and looking at the mobile phone as much as possible to look at the screen, reduce the head forward this action; We can reduce the sedentary time, stand up more activities, for the student party, don't sit and brush the problem between classes, go outside the classroom to walk, breathe fresh air, for office workers, set a rest time, stand up and move, you can do a rice word exercise, relieve the tension of the cervical spine; For middle-aged and elderly people, they have relatively plenty of relaxation time compared to young people, and they can try to do 24 styles of simplified tai chi or Baduanjin and other traditional Chinese fitness exercises to achieve preventive effects
.
In short, the purpose of prevention is to relax yourself in bits and pieces of time and develop good sitting habits
as much as possible.
However, if you've already gotten your head forward, the author has a few suggestions to give
you.

01

The first recommendation

Depending on your leisure time, you can do some exercises
during this time to strengthen the back muscles as well as stretch the neck and chest muscles.

Based on fitness experience, the author believes that the simplest and safest way to strengthen the back muscles is the adduction of the shoulder blade, that is, moving in the middle direction of the person, which can strengthen our rhomboid muscles
.
Before doing this exercise, we need to adjust our sitting position: the waist is straight, the eyes are flat forward, the shoulders are naturally sunken, do not shrug the shoulders, the arms are on the outside of the ribs, and the thighs and calves are 90 degrees
.
After adjusting the sitting posture, carry out the exercise of shoulder blade adduction, when the limit is received in the shoulder blade (maintain an upright sitting posture, can not shrug the shoulders, breathe naturally), keep it for 3-5 seconds, you can do 2 groups a day, 10 times a group, about 5 minutes or so
.

There are many ways to stretch the neck and shoulder chest muscles, the simplest is the cervical spine of the rice exercise and chest expansion exercise, but there are some simple and effective and safe exercises that the author wants to recommend to everyone, you can choose the following 2 exercises every day to do
.

The first action is to draw a circle on the chin, keep the sitting posture upright, do not shrug the shoulders, breathe naturally, put your hands naturally above the thighs, draw a circle on the front side of the body with the chin, feel the stretching feeling of the neck muscles during the painting process, pay attention to the strength not too much, so as not to strain, the speed of rotation is not too fast, so as not to appear discomfort
.
Draw 7 times to the left and then 7 times to the right, and do the same 2 groups, which takes about 3 minutes
.

The second action is the head movement, and the first action has similarities, you must maintain a correct sitting posture, do not shrug your shoulders, breathe naturally, your hands are naturally placed above your thighs, the head is first turned flat to the left by 90 degrees, then 90 degrees to the right, paused for 3-5 seconds before turning the right, inhaled when turning, and exhaled when returning to the right
.
Do 2 sets per exercise, 1 group to the left 5 times and 5 turns to the right
.
Pay attention not to too much force to avoid strain, and the speed of rotation should not be too fast, so as not to appear uncomfortable
.

The third action is to look at your chin, which can exercise the neck flexors, we can use the index finger to indicate the position of the chin, and the eyes try to find the chin as much as possible, that is, to make the chin retract
.
The premise is still the same: keep yourself sitting upright, don't shrug your shoulders, breathe naturally, and naturally place your hands above your thighs
.
Do 2 groups per exercise, 1 group do 6 times, about 3 minutes, pay attention not to too much, so as not to strain, the speed of chin retraction should not be too fast, so as not to appear discomfort
.

You can adduct your shoulder blades with any two of the three movements every day!

Please maintain the left sitting position for the above movements, please refer to the video for specific actions

02

Second suggestion

Like the advice for prevention, develop good sitting habits and relax in bits and pieces
.

If your symptoms do not resolve, the authors recommend visiting a rehabilitation department in a regular hospital
.

In short, "head forward" is not terrible, what is terrible is that in today's society where science and technology are constantly advancing, people's living conditions, and people's pressure is increasing, we have not developed good habits, resulting in the occurrence
of "head forward".
I believe that with the continuous popularization and spread of medicine, we will gradually alleviate the "head forward", and even one day we can say goodbye to it
.