only on the suboccipital region (head joint), which thus reaches extreme positions and therefore hurts. The short muscles that the back bend performs are shortened and overloaded, can more easily block and often cause headaches. In contrast, the muscles in the front of the neck weaken and then do not have enough strength to keep the head and neck in an upright position, as in the picture on the right.

 

Rounding the thoracic spine brings other problems besides a twisted head. Closing the front of the chest shortens and stiffens the intercostal muscles, which results in impaired breathing. The retreat of the spine back between the shoulder blades results in the relaxation of the muscles that hold the shoulder blade in this area. When this is added to the upward extension of the shoulders so that we can rest our tilted head on the trapezius and thus assume a relief position, there is intense destabilization of the shoulder blade. This weakens all the muscles that hold the shoulder blade in place, in its middle and lower part. So only the upper fixators are holding it, and that is not enough. An unstable shoulder blade then represents a beautifully paved path to problems with the shoulders, elbows or wrists. Sure, it is only a matter of time before it reaches its destination. But then it is another journey and another. In the evening, you sit by the fire or in a camping chair and find that you are still in a crouched position with your head forward and your back round. And in fact, during the season you are in the rocks almost every weekend and on the wall during the week. So the time spent belaying is not exactly negligible.

 

Unfortunately, the problem of a twisted head does not end with the chest and continues. By bending the thoracic spine forward, the center of gravity of the entire body changes. So that we do not have to stand on tiptoe, our body automatically compensates for this and bends at the hips. This slightly tilts the entire chest, which is still round, and the pelvis drops, the stomach bulges out. This leads to pressure in the lumbar area, overloading and shortening of the lumbar erectors, which has a long-term negative impact on the intervertebral discs. The whole process, of course, gains intensity if we spend most of the day sitting or in a similar position, where the chest rounds, the head moves forward and twists, the hips bend and the hips are in a hunched position.

 

And yet so little is enough!!! When belaying, focus on how you stand, and instead of devastating your body, work on correcting it. The more you keep your back straight and your head up, the better for you. Try not to lean it only in the head joint, but to lean it back in a long arc from the thoracic and cervical spine. This head position may be uncomfortable and challenging at first, and that's how it is. What is comfortable and easy usually has a devastating effect on our body. Stand on both feet with equal weight and you will save your hips. Keep your shoulder blades as low as possible, away from your head, and you will work on the health of your shoulders.

 

Good luck with sports and climbing in particular!!!