April 20, 2023 in How We Move

How Chiropractic Exercises Can Help Reduce Neck Pain

Exercises to Reduce Neck Pain

McKinney Chiropractors Best Practices

Chiropractic Exercises to Reduce Neck Pain

A review of

Evidence-Based Corrective Exercise Intervention for Forward Head Posture in Adolescents and Young Adults Without Musculoskeletal Pathology: A Critically Appraised Topic

in Journal of Sport Rehabilitation, David A. Titcomb, Bridget F. Melton, Theresa Miyashita, and Helen W. Bland

Review By Dr. Timothy Dunn

Summarized Review Conclusions

With so many people using cellphones and computers many patients we see in our clinic are dealing with neck and upper back pain stemming from flexed forward head posture. This research article looked at the effectiveness of some exercises that are commonly used in chiropractic offices to treat forward head posture. Out of the 8 different exercises tested in this research they found that supine chin tucks, and scapular retraction exercises, pectoralis muscle stretches, and sternocleidomastoid muscle stretches were effective at restoring proper head posture.

“There is “Good” to “Excellent” evidence from 3 level 1b randomized control trials to support the inclusion of a sternocleidomastoid stretch, pectoralis stretch, the supine chin tuck, and scapular retraction exercises into a corrective exercise program to address forward head posture.”

(Titcomb, 2022)

“The supine chin tuck and a sternocleidomastoid stretch were utilized in all 3 studies, while scapular retraction and a pectoralis stretch were included in 2 of the 3 studies.”

(Titcomb, 2022)

“Chronic FHP can lead to painful medical disorders affecting the head, neck, and shoulders.”

(Titcomb, 2022)

 

Introduction to the Research

This research is very important for chiropractic patients dealing with neck, upper back, or shoulder pain. Many of these issues stem from having forward head posture and can be helped tremendously through exercises that help to restore proper head posture. This research shows that 4 exercises in particular are very beneficial in restoring proper head posture. They are supine chin tucks, and scapular retraction exercises, pectoralis muscle stretches, and sternocleidomastoid muscle stretches. This 4 exercises can be combined with chiropractic manipulation to help patients dealing with neck pain, upper back, and shoulder pain caused from forward head posture.

 

Research Methodology

A combined total of 5 stretches and 8 strengthening exercises were identified across 3 studies of level 1b evidence that successfully impacted FHP using a combined stretching and strengthening corrective exercise intervention. The supine chin tuck and a sternocleidomastoid stretch were utilized in all 3 studies, while scapular retraction and a pectoralis stretch were included in 2 of the 3 studies.

 

Research Findings

Based on the results of this appraisal, the most frequent stretches and strengthening exercises incorporated into effective FHP intervention programs supported by current randomized control trials focused on adolescents or young adults without musculoskeletal pathology include a sternocleidomastoid stretch, pectoralis stretch, the supine chin tuck, and scapular retraction.

 

Research References

As always with these reviews, these are my takeaways from the article and I encourage you to read the article in its entirety.  The references used in this article by the authors of this article are listed below.

Titcomb, D. A., Melton, B. F., Miyashita, T., & Bland, H. W. (2022). Evidence-Based Corrective Exercise Intervention for Forward Head Posture in Adolescents and Young Adults Without Musculoskeletal Pathology: A Critically Appraised Topic, Journal of Sport Rehabilitation, 31(5), 640-644. Retrieved Mar 31, 2023, from https://doi.org/10.1123/jsr.2021-0381

 

Our Message

When you are looking for a Chiropractor near you that you can trust, choose one who will not only get rid of your back pain, neck pain, or headaches but who will also guide you to living a healthier lifestyle to keep you out of pain. Our Chiropractors located in McKinney , near the corner of Eldorado Pkwy. and Stonebridge Dr., will teach you what the research says about how and why we should eat a better diet, move more and have more positive thoughts. By improving these areas of our lives we can restore motion and decrease stress while staying out of pain!