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Your 32-Pound Head
Looking for the causes of your back pain? Maybe it's your forward-head posture. For every inch of forward-head
posture, the weight of the head on the spine increases by 10 pounds. A normal 12-pound head gains 20 pounds when it
sits forward on the spine 2 inches. Be body aware, pull your head back over your spine, and focus on alignment.
SPINAL FLEXION
Begin by sitting on the floor with your knees bent and feet apart. Bring your chin to your chest and round the upper
back as you move downward into the stretch. Think about trying to touch your nose to your belly button. You can assist
this stretch by gently grasping the lower legs and pulling yourself farther. Hold for 2 seconds, release, and repeat.
SPINAL
EXTENSION
PART DEUX
Lie facedown on
the floor. With
your hands
placed palm-
down under
the shoulders,
use your back
muscles to
move into what
looks like a
cobra pose in
yoga. At the
end range of
the stretch, use
your arms to
push a little
farther and hold
for 2 seconds.
Release. Repeat.
SPINAL
EXTENSION
Lie facedown on
the floor. Place
your forehead
on your
crisscrossed
arms. Lift your
chest away from
the mat. Hold
for 2 seconds,
release, then
repeat.