Beware the i-Hump
Beware the dreaded i-hump. Over the next month or so of remote working we can expect to be spending more and more time on our devices. The magnetism of an iphone or a computer screen is enough to pull our heads out of alignment causing muscle tightening and building around the lower neck/upper back area. (See image below)
The effects of poor posture cannot be overstated and as we make our way through this period of 2D connectivity, we must protect ourselves from this threat to our physical and mental health.
So how does the i-hump develop exactly?
Your head weighs a lot. Your head weighs even more once you take it off of its axis. A great analogy I came across one day was to think of holding up a ten-pound bowling ball. When you hold it with good alignment, it feels effortless. As soon as you bring the bowling ball off of its axis, the strain exerted on your muscles increases exponentially. The same thing happens with your head. So if your head is constantly off of its axis, the spine, and the muscles surrounding it have to work even harder to hold it up.
With your head pitched forwards, your spine and the muscles around adjust to support this added weight – this is what, over time, causes the formation of a hump at the back of your neck. Not only does the i-hump ruin your alignment and cause head pain and discomfort, it also gives you a stooped look, even if the rest of your posture is relatively sound. (See picture above for more details)
As you can read about in my article on the power of posture, a stooped posture conveys signs of low confidence and weakness. It also causes deep discomfort in our own physical health and wellbeing.
What can you do about it?
The good news is that it is possible to reverse these effects. With proper training, focusing on re-alignment, and consistently working towards reestablishing your ideal posture, you can fix these issues.
For this very purpose, I have put together a short and effective series of movements on video that you can do seated or standing that will help you relieve tension and re-align your posture.
I encourage you to do these simple exercises everyday, if not multiple times a day - your body, and your soul, will thank you for it. Just because you are working at home, doesn’t mean your posture no longer matters - if anything, it matters more.