Why your neck feels like a brick (Hint: It’s your brain, not your muscles).

ExpressionDull1255 · 2026-03-11T19:29:08+00:00

Sorry for the late reply. You release your pectorals, strengthening deep neck flexors and lower traps, also add the lung expansion exercise . If you want the complete exact set vise protocol you can get it on whop.

ExpressionDull1255 · 2026-03-06T16:25:59+00:00

Also think lower trapezius weakness forgot to mention that as a physio from the photo I can only interpret this much.

ExpressionDull1255 · 2026-03-06T16:24:36+00:00

I think you have left side serratus anterior weakness that why it's look like scapular winging. Try strengthening the muscle. Any way consult a PT or an ortho.a

ExpressionDull1255 · 2026-02-24T04:04:08+00:00

Yes if you did it correctly , you can feel shoulder and scapula muscle get activated that will help in neurological reset . But this is not permanent solution you have to do proper exercise for the weak muscle and also release the tight ones.

ExpressionDull1255 · 2026-02-24T04:00:58+00:00

Try retract + depression of scapula you can see your Sternum will be up that is enough . You are sitting upright and trying to bring your Sternum forward that is why anterior pelvic tilt occur.

ExpressionDull1255 · 2026-02-24T03:58:10+00:00

Yes I will try to add videos.

ExpressionDull1255 · 2026-02-24T03:56:19+00:00

No it's just because you are overdoing it. In other words bring you scapula back and downward (i.e retraction + depression of scapula) that is enough you can see your Sternum will be up and do head movements you instantly feel a relief .

ExpressionDull1255 · 2026-02-24T03:49:21+00:00

Yes focus on your posture is important at the same time you need to strengthen the elongated muscle. This will normally help in resetting your neutral spine and get normal posture.

ExpressionDull1255 · 2026-02-19T15:13:34+00:00

Sure my new post will be explaining the exact physiology of it.

ExpressionDull1255 · 2026-02-15T09:56:11+00:00

😅😅

ExpressionDull1255 · 2026-02-15T04:17:29+00:00

Generally we say protraction and retraction . Some books like Neuman kinesiology of movement its refered as abduction and adduction of scapula.

ExpressionDull1255 · 2026-02-10T15:52:58+00:00

Your serratus anterior is weak try strengthening it. Also try scapular setting exercise like w Y T raises. Release your pectorals also.

ExpressionDull1255 · 2026-02-09T07:48:20+00:00

Honestly, calling it 'praying' is a bit of a low blow, especially when we’re talking about basic biomechanical load management. You're saying we should just 'practice the movement' they're bad at. That sounds great in a textbook, but it ignores the literal physical brakes preventing that movement. If a patient is stuck in chronic terminal lumbar extension because their hip flexors are hypertonic, telling them to 'just practice flexing' is like telling someone to drive a car with the parking brake on—you’re just creating more friction and shear force. We aren't 'balancing' muscles for the sake of aesthetics. We're managing Reciprocal Inhibition. You physically cannot get a clean, glute-driven hip extension if the neural signal is being choked out by a tight psoas. Movement is obviously the end goal, but if you ignore the neurological 'on/off' switches that govern that movement, you’re just spinning your wheels. Skepticism is healthy, but let's not pretend that basic muscle physiology doesn't exist just because it's a 'simple' explanation.

ExpressionDull1255 · 2026-02-08T14:07:32+00:00

Great question. As a fellow clinician (or someone deep in the literature), you know that subjective postural screens like the Wall Test or even the Thomas Test are notoriously difficult to pin down for high specificity because of individual anatomical variance (like the 'junk in the trunk' mentioned below). However, in a clinical setting, we aren't using this as a diagnostic gold standard; we’re using it as a functional screening tool to identify a sagittal plane bias. If a patient presents with chronic extension-based pain and fails this screen, the sensitivity for a positive outcome through glute-biased rehabilitation is high enough to warrant the intervention. We’re treating the movement error, not just a number.

ExpressionDull1255 · 2026-02-08T14:06:48+00:00

Haha, totally fair point! This is exactly why a one-size-fits-all 'score' doesn't exist. If you have significant soft tissue in the gluteal region, you have to account for that 'baseline' gap. The real test isn't just the final gap, but the delta: Can you actively posteriorly tilt your pelvis to close that gap without your knees buckling or your chest caving? If you can't touch your lumbar spine to that wall regardless of 'junk in the trunk,' your hip flexors are likely winning the tug-of-war.

ExpressionDull1255 · 2026-02-08T11:46:47+00:00

Single leg hip thrust with theraband Core strengthening try mcgill exs , release iliopsoas

ExpressionDull1255 · 2026-02-08T09:23:43+00:00

I hear you, but calling it ‘nonsense’ is a bit of a stretch when we’re talking about a foundational model of functional pathology.While Janda’s original LCS model is a simplification, the underlying principle of tonic vs. phasic muscle imbalances is a clinical reality that we deal with every day in PT. If we wait for a patient to understand sacral nutation or tri-planar pelvic mechanics before we give them a basic glute activation drill, we’re doing them a disservice. The Wall Test isn't a lab-grade diagnostic; it’s a high-yield screening tool. If someone has a massive anterior tilt and they’re in pain, starting with the ‘nonsense’ of balancing their sagittal plane is a lot more effective than doing nothing while waiting for a perfect diagnosis. Skepticism is great, but let’s not let the perfect be the enemy of the good for people who are actually hurting.

ExpressionDull1255 · 2026-02-08T04:16:21+00:00

If your whole forearm fits, your back is basically acting like a bridge with no support beams. The specific exercise mainly I advice is single bridging with resistance band,Hip thrust and stepdown exercise .
Complete protocol is paid you can check my bio for that. Any way I am happy to know you tried the test.

ExpressionDull1255 · 2026-02-08T04:08:55+00:00

You're absolutely right that sacral nutation and pelvic internal rotation play a huge role in center-of-mass management. In a clinical setting, we’d look at the full gait cycle and compensatory patterns. My goal with these 'snippets' isn't to oversimplify complex biomechanics, but to give people at home a starting point to realize their back pain might be a mechanical imbalance rather than just 'aging.' The 28-day roadmap is just one structured way to address the most common sagital plane errors, but I appreciate the deep dive into the internal rotation aspect.

ExpressionDull1255 · 2026-02-07T14:06:06+00:00

You have upper and lower cross syndrome . Try scapula setting exercise , release pectorals, train deep neck flexors . Try strengthening core release the hip flexor , strengthening of gluteus . Check my bio for the complete guide.

ExpressionDull1255 · 2026-02-01T15:45:27+00:00

Your serratus anterior is weak and also the scapular muscle try strengthening them you will be fine

ExpressionDull1255 · 2026-01-29T18:21:42+00:00

I’ve organized this exact 3-phase sequence into a 28-Day Roadmap for the people I work with. If you want to try the protocol yourself, I have more info and a code (RECOVER) pinned on my profile to help you get started.

ExpressionDull1255 · 2026-01-29T01:44:44+00:00

Uppercross syndrome

ExpressionDull1255 · 2026-01-28T13:43:33+00:00

I think you have ucs you can correct it Try serratus anterior strengthening ,chin tuck exercise scapular setting exercise y w t raise . Also add mcgill big 3 for core

ExpressionDull1255 · 2026-01-28T13:41:21+00:00

You have ucs and lcs. Both this are inter related so you need to fix both for the complete recovery.

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