Postural Dysfunction (e.g., Forward Head)

Postural dysfunction, like forward head, causes neck/shoulder pain, common in desk workers. Symptoms: stiffness, headaches, slouched posture. Caused by weak back muscles, tight chest. Untreated, risks chronic pain.

Home Exercise Protocol

Week 1-2:
Chin Tuck (2 sets, 10 reps): Pull chin back, hold 5 sec.
Wall Angel (2 sets, 10 reps): Slide arms up/down wall, back flat.
NovaWell Hack: “Reset Glide” (2 sets, 10 reps): Press shoulders back 5°, hold 3 sec.
Week 3-4:
Band Pull-Apart (2 sets, 12 reps): Pull band apart at chest.
Scapular Squeeze (2 sets, 12 reps): Pinch shoulder blades, hold 5 sec.
NovaWell Hack: “Posture Pulse” (2 sets, 10 reps): Pulse shoulders back 2 inches.

Objective: Align spine, strengthen back, open chest

Equipment: Resistance band, wall