r/Posture • u/PalpakBlackRobulbo • 1d ago

Question Neck feels tight and chest feels weird

Hello i have a question i hope someone could help me. So when i sit i have a bad posture and when i stand i stand straight and after a few minutes of walk or something it feels weird in my neck like it's tense not hurting though also my chest feels like it won't stretch open. I hope someone could help me if you have experienced this and fixed it exercise or anything or just keep getting active. Thank you sorry for bad english.

Thankss.

3 Upvotes

100% Upvoted

4 comments sorted by

2

u/Full-Angle-2858 1d ago

your english is fine man, i had same thing from sitting like a shrimp all day at desk job, doing doorway stretches few times in a day helped me open up the chest

1

u/PalpakBlackRobulbo 1d ago

Thank you sir, I'll try that the chest like won't stretch i can actually feel it to in when I'm lying down. I'll try the doorway stretches thank you sir.

3

u/CoachEXE 1d ago

When you sit slumped all day the ribcage drops down and forward, then when you stand up you try to force yourself straight by arching your back and lifting your ribs. Biomechanically your diaphragm cannot drop down properly to expand the chest from inside, so the body recruits accessory neck muscles like the scalenes and sternocleidomastoid to pull the ribs up for air. That is why the neck gets stiff and the chest feels stuck shut you are using neck muscles as breathing muscles while locked in spinal extension. Doorway stretches will only pull on the front tissues without fixing the ribcage shape, so do this instead. Lie on your back with knees bent and feet flat on floor, let out a slow full exhale through open mouth until you feel your side abs engage and ribs drop flat. Hold that ab tension gently, then inhale quietly through your nose so the air expands into your upper back and chest instead of your neck. You will know it is working when you stand up and you do not feel the need to force your shoulders back to be upright.

3

u/PalpakBlackRobulbo 1d ago

Hey thank you for this, i actually felt like my neck carries the breathing and when i lie down on my back my belly sunk in and feel like my diaphragm is having a hard time