Do you have forward head posture or know someone who does? Or maybe you are sitting at your desk all day and you are constantly feeling restricted? Well, if so, this vagus nerve hack is for you. We have Stanley Rosenberg to thank for the ever so simple, trapezius twist.
Rather watch or listen than read?
Why do you have forward head posture?
Let’s talk about the neurology and physiology of why you might have forward head posture. Here are three key things that can contribute to it.
1. Airway Dysfunction
The decreased tone of the trapezius muscle and increased tone in the SCM muscle is often related to some type of airway dysfunction. This could be just from poor awareness of diaphragmatic breathing throughout the day or it can be related to structural abnormalities. This could be things like a deviated septum, small nasal valves, TMJ or other jaw issues, enlarged tonsils, and more. It can also have to inflammation in the airway preventing you to be able to breathe optimally.
2. State of the Nervous System
Posture is your story. It is how you present yourself to the world. It is ultimately a reflection of your past experiences, thoughts, beliefs, emotions, and activities of daily living. There are so many things that affect it. If you are in a constant fight/flight or freeze state, that will be reflected in your posture.
For example, if you are in a fight or flight state, you might feel a constant tension in your neck muscles. This means that you are over-breathing in that state and using a lot of your neck muscles to do so. Conversely, if you think of the freeze state where we are shut down, hopeless, and numb, this might lead to more of a rounded posture.
No matter where your scars are in your body, they can directly impact the function of your cranial nerves, autonomic nervous system, emotions, and stabilizing muscles in your neck. Scars can have profound effects even far from where the actual scar is.
In healthy tissue, collagen fibers are normally parallel, but when scar tissue forms the collagen fibers are now perpendicular. The tissue is stronger, but it is not as elastic so it will impede the surrounding or distant muscles.
When To Do Trapezius Twist
Now for the fun part. The trapezius twist is a fantastic exercise to do right after you are sitting for a period of time. If you feel like your head is just leaning forward or you are having a hard time holding your posture, the trapezius twist will activate the trapezius muscles. It is a neural activation that is waking muscles up. You can check your forward head before and after you perform the exercise to see the difference.
How To Perform The Exercise
To perform the exercise, grasp your elbows and twist side to side at waist level for about five seconds. Then move to the chest line for five seconds. Lastly, move above the shoulders for five seconds. Recheck your forward head posture after you finish.
If you found this vagus nerve hack to be helpful, make sure to give it a share. Also, check out all our other vagus nerve hacks and make sure to subscribe to our YouTube channel, The Movement Paradigm for weekly tips on mindset, nutrition, and movement. If you are interested in setting up a virtual or in-person consultation, please reach out to themovementparadigm.com. We would love to help.