Health Tip – Use a Tripod

Use a tripod to prevent forward head posture

Over the years of teaching Pilates I have worked with many clients who have come to me and mentioned they had problems with their neck, shoulder or upper back, often all three and on one side. When I have talked to them about what they have been doing that might have aggravated it they have said they use their tablet or phone for long periods of time. We have all been there I know!

If we are holding onto a mobile devise for any length of time on one side, it could cause an imbalance in muscle strength/tightness in the shoulder neck and upper back on one side and weakness and lengthening of the muscles on the other side. A forward head posture can also take the neck permanently out of alignment (kyphosis), which is an excessive forward rounding of the upper back with the head protruding forward. If this is mild it can be corrected by regular specific postural correcting Pilates exercises, release work and stretches, as well as seeing an osteopath or physiotherapist. If it continues for too long, it can cause permanent damage to the spine.

My advice to those clients was to buy a tripod to either go on a table, if they sit at a table, or free standing on the floor, like the one I use in class for Zoom. They are not very expensive, and prevention is so much better than waiting until it is really painful and impacting on your daily living. A tripod allows us to watch our favourite films, or browse the internet or social media whilst still maintaining a correct upright posture. It is important not to sit for too long either, so make sure you get up and walk around every hour to keep mobile.