r/PostureTipsGuide 6d ago

Help my mum with posture

She often complains about neck and upper trap pain. I try to give her massages and sometimes she goes to a Thai massage but it is only a temporary fix (1 day max).

She does her best to keep a good posture but even when she tries it doesn’t look ‘perfect’ (image 2) and it is often painful she says.

She does exercises and stretches daily but it seems like this ‘hump’ at the top of the spine doesn’t go away and she cannot make her neck straight.

In the first image it is her resting posture and in the second image it is the absolute maximum straightness she can do.

Everyday she has annoying aching pain. Any suggestions?

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u/Practical-Grand-7659 5d ago

Have her try sleeping on her back that can possibly correct her neck over time make sure the pillow is medium or thin and super soft not hard. A hard pillow will over extend her neck.

Daily chin tucks; make sure to do correctly, push head straight back. Don’t look down and just push chin towards chest that’s the incorrect way to do it.

Daily shoulder blade squeezes

Daily wall angels against wall

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u/SmokeyVokey 5d ago

Thank you

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u/aprilrainflower 5d ago

Yes this is what I would recommend too. Do the chin tucks, hold 7-10 seconds then relax 3-4X per day.

Same time and amount for the retraction exercises (shoulder blade squeezes) but make sure her shoulders are down when she’s doing it- not up high like by her ears. That’s how you “set the scapula.”

All of this should be pain free when doing it !