It’s finally that time – the temperatures have dropped, the days are shorter, the cozy socks go on, and our favorite warm beverage stays within reach. I’m sorry to my summer-loving friends and family, but I have been not-so-patiently waiting for this cozy time of year! If you’re like me, your to-be-read stack of books is piling up at the bedside. I love to read – and would happily do so from sun-up to sun-down, but as a physical therapist, I also want to keep my body healthy and moving!
Whether you are true to your tablet of choice or are an old-school, in-the-flesh, paper-lover like myself, here are some tips and tricks to keep your neck and back more healthy and flexible while you curl up with a good read this winter. As in many things, variety is the spice of life. When it comes to reading, we are going to be talking about changing up your position and giving your neck a little love throughout the day.
1. Change your position
We all have our favorite reading spots, but do you always read in the same scrunched-up ball on the couch? Don’t despair – it’s simple to change your reading position. Despite what finishing school or ballet class might have told you, there is no “perfect posture” – and this goes for reading too! Change up your position and posture frequently! Our bodies need movement and using a variety of positions allows for better blood flow, optimized breathing, and different stretches to different muscles. Think about what reading position you tend to utilize (favorite chair? Sitting up in bed?) and consider throwing these options into the mix:
- Lay on the floor or couch (stomach or back) to stretch out your legs and move your head into a new position relative to the rest of your body
- Stand up! Prop your book or tablet up at eye level for better comfort
2. Change your position – even more
Sitting still your preferred spot for reading? Not a problem. There are lots of little ways to change your sitting position that will still have great benefits to your joints, muscles, and bones.
- Sit criss-cross apple-sauce – how do your hips feel? Switch which leg is on top – how about now?
- Sit with one ankle over the opposite knee (like you’re putting on a sneaker) – does one side feel easier than the other?
- Sit on the floor in a V-shape with your legs stretched out to either side. You can even do this at a low coffee table so your book can rest. Legs won’t straighten like that? Bolster yourself up higher with a folded blanket or two until you can sit without having to slouch your spine in a C-curve.
- Slouch your spine in a C-curve! Seriously though, as long as it’s not painful, this isn’t a “bad” posture for a lot of people – just don’t stay there (or in any posture) for too long!
Other options for “sitting-adjacent” reading:
- Child’s pose
- Kneeling/half-kneeling
- Supported or (if you’re feeling ambitious) full squat
Again, it’s not the posture itself so much that matters – it’s that you change your position frequently! A new-to-you position will likely prompt you to change to another one soon (which is a good thing) but if you find a particularly comfy position, you can always set your watch or a timer for anywhere from 5 up to 40 minutes to cue you to change position more frequently.
3. Give your neck some love
Our bodies can get stiff in lots of ways after a long reading session (try unfolding from your tense pretzel position on the couch after plowing through the end of a suspenseful true crime novel) but paying a little extra attention to your neck throughout the day will be helpful for avid readers (I’m also looking at you, computer workers).
- Try moving your head in slow, pain-free directions throughout the day, but especially after reading. Keep it gentle and only go to the sensation of a light stretch and little to no discomfort – think up, down, right, left, and ear to shoulder on each side.
- Try gentle chin tucks backwards. This is also sometimes called chin retraction or head “ramping.” We spend so much of our day with our chins thrust forward (think driving the car, brushing your teeth, squinting at your computer screen, etc.) that it can be very powerful to give our neck muscles a different stretch by drawing the chin backwards. Think of a reverse chicken pecking movement or giving yourself a “double chin.” This movement actually temporarily lengthens the neck and gives a little space between our neck vertebrae for our blood vessels, nerves, etc. Again, keep this pain-free – if it hurts, make a smaller movement. This is one you can also complete throughout the day, but definitely try a gentle set of 10 reps after each reading session.
Try these tips for keeping your neck, back, and more in good shape while enjoying a good read and a cozy winter. Happy reading!
Contributed by Caitlin Steeves, PT, DPT
