Author: A.J. Zelinski

Forward Head Posture and How to Fix It

Forward Head Posture and How to Fix It

The Condition

A common postural problem seen in people who sit for long periods of time is a forward head posture. Typically, this posture goes hand-in-hand with the rounded shoulder posture and occurs for many reasons including poor muscular endurance of the cervical stabilizers to resist gravity. Individuals with this posture can develop tightness in the upper trapezius and levator scapulae muscles and weakness in the deep cervical stabilizers. Over time, this posture can lead to neck pain and especially headaches. Luckily, stretching and strengthening exercises can help improve this condition.

The Fix

First, release the upper trapezius and levator scapulae holding tender spots for 30 seconds. This can be done using a lacrosse ball and leaning against a wall, placing the ball in spots that are tender. Next, stretch the upper trapezius and scalene by reaching your hands down and behind you and tilting your head as far back as you can. Hold this stretch for 8-10 seconds and repeat throughout the day.

Introducing ATX Rehab

Introducing ATX Rehab

Dr. AJ Zelinski, former Director of Chiropractic Services at Little River Healthcare, has opened ATX Rehab as of June 1, 2017. Conveniently located in the Four Points area, ATX Rehab offers comprehensive chiropractic services including Active Release Technique (ART), Decompression Therapy, Chiropractic Care, and more.

Dr. Zelinski graduated cum laude from Texas Chiropractic College in Pasedena, Texas, where he completed his Doctorate degree and internship in Chiropractic Medicine. He was inducted in the Omega Psi Honor Society after he graduated from the University of Texas with a Bachelor of Science in Kinesiology. A former All-American gymnast and four-year cheerleader at UT, Dr. Zelinski went on to coach gymnastics and cheerleading for 12 years as well as serving as team physician during that time.

“I am excited to open ATX Rehab so we can better serve our patients and the chiropractic needs of the Four Points area,” Dr. Zelinski said.

ATX Rehab offers online appointment scheduling, appointment email and text reminders, and access to an online portal.

Located at 6611 River Place Blvd Suite 302, ATX Rehab is open from Monday-Thursday 8 am- 5 pm, and from 8 am – 2 pm on Fridays. To schedule an appointment or learn more, give us a call at 512-467-1100.

Rounded Shoulder Posture And How To Fix It

Rounded Shoulder Posture And How To Fix It

The Condition

We’ve all seen the research about the negative impact sitting for extended periods of time has on our health. But most of us have to sit, at least for a portion of the day. A common postural condition that comes from sitting for long periods of time is rounded shoulders. This is primarily due to the fact that we are always resisting gravity, and more often than not, gravity wins. Individuals typically do not possess the muscular endurance of the upper back and shoulders to maintain proper postural alignment against gravity when sitting, which ultimately leads to rounding the shoulders forward. When the shoulders are in a rounded position, the front muscles acting on the shoulders (pectoralis major and minor) become lengthened and weak. This can lead to neck and shoulder pain.

The Fix

A quick solution to help improve alignment is to lay face up on a large exercise ball to help improve thoracic extension range of motion. Next, stretch the pectoralis major and minor by extending your arms out to the sides, holding the stretch for 30 seconds. Try doing this a few times a day to start stretching these muscles out. The more one practices proper shoulder alignment, the more muscular endurance they will develop and thus will be able to resist gravity more effectively.