DO's:

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1. Straighten Up!
   The best "posture" occurs when you move your chest bone forward and straighten your back. Throughout the day, move the bone in the front of your chest towards the ceiling and straighten up your spine once an hour or even more frequently.
   
2. Change Positions Frequently
   Keep changing how you sit or stand by moving into a different position. For instance, if you are reading, straighten up and turn your shoulders to the right and then to the left.
   
   If your neck hurts to move, then keep the neck out; do this by starting the movement with the chest bone. "The chest bone leads the way."
3. Move Comfortably
   Generally speaking, turning your neck feels best when your chin is kept towards your chest. Looking upward, or moving with your chin away from your chest typically is not healthy and should be avoided.
   
4. Sleeping Tips
   Use a pillow that changes shape easily so that you can reshape the pillow when you change positions. Sleep on a firm and not a sagging mattress. If you must sleep on your stomach, do so without a pillow.
   
5. Prevent neck problems by:
   Staying flexible
   Staying fit
   Be safe and avoid falls. Keep floors clean and rugs secured. Move slowly on slippery surfaces.
   Reduce stress in your life.
   
6. A hot shower helps to get your neck moving!
   

DON'TS:

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• Don't lift with your back or neck flexed or bent.
  
• Don't lift with weight too far away from your body.
  
• Don't sit too far away from your work.
  
• Don't lean away from your work while sitting, otherwise, you will have to bend your neck forward to see.
  
• Don't slouch.
  
• Don't work at a station that is too low for you.
  
• Don't work with your arms overhead for long periods of time with your neck bent backwards.
  
• Don't trap the phone between your shoulder and neck.
  
• Don't jolt your neck unnecessarily by jumping out of your truck or off a high object.
  
• Don't twist your neck to look behind you.
  
• If you wear bifocal glasses, be careful not to thrust your head and neck forward when you read.
  

For more specific physical therapy recommendations, please feel free to contact:

THE pt GROUP

1-888-PT-FOR-YOU
(1-888-783-6796)