The Head Ramp exercise is a simple movement of the head that instantly decreases the load to the neck and upper back (watch a video on how to do it below). It is a move that fits into so many scenarios and is one way to move more parts of your body all day long—whether you’re tech-ing, house-holding, or exercising.
Like all exercises, the Head Ramp is most effective when you’re doing it which is why we’ve created decals to place wherever you need an “adjust your alignment” reminder. We originally envisioned these as screen decals to combat “tech neck” but you’ve let us know all the other places they work too. Below is a round-up of where they could be placed!
On your tech
Phones, Tablets, Computers
Screens might be to blame for bad posture, but tech operates just the same with good alignment—we simply need to pass on the instructions for a better way to hold your head.
Part of a successful relationship to technology is understanding how it works. We are diving headfirst into our tech with such little awareness, a few minutes discussing different body positions can go a long way. After that, you can let the decal do the nagging for you!
Around your dwelling
I put mine on my steering wheel but anywhere you can easily see on the dashboard works too.
Kitchen stove hood
On my bio it leads with “biomechanist” but if we’re going to list my work by hour, it should say cook and dishwasher. Might as well stack that work with some upper back and head movement! And, P.S. you can also add one to the...
Kitchen sink backsplash
Now you can add the Head Ramp to the Calf Stretch while you’re tending to your teeth or styling your hair.
Different instruments call for different positions but the idea here is to be aware that you likely have a range of options when it comes to playing position.
Goggles down, head ramped!
There’s often a variety of ways to sit. As you’re able, adjust your head and ribcage for better wheelchair alignment and put your reminder in an easy place to catch this visual reminder. If you’re pushing a wheelchair, place it where you can be reminded to not lead with your head!
Making can be hard on the body. You might need to hunch over to thread that needle, but a lot of the time you can be head ramping too.
On your exercise stuff
Head ramping is portable! Obviously you can head ramp while standing, but you can also do it in other poses too. Try head ramping in a plank, quadruped, or push-up position.
Stiff neck when bike riding? Try head ramping! When you lean forward to rest your hands on the handlebars, it’s natural to want to thrust the chin forward to bring the eyes level to the horizon, but there’s a better way. Instead, think of lifting the head to face the horizon by extending the upper back more. This will help lessen the degree of hyperkyphosis and hyperlordosis often created while bike riding.
Dog leash, Stroller, Treadmill/Stairmaster/Elliptical
Make sure your bout of movement is good for all your parts! Upright movement, especially walking, is a great time to pay attention to what the upper back and head are doing.
PLASTER YOUR STUFF WITH THIS DECAL. Just kidding. But, you can add it to a variety of places as a way to remind your future self that you want to be moving better.
Now we just need some “ribs down” decals…