HammerFit Athletic Club is a unique and locally owned fitness concept—based on the idea that the best equipment and classes usually appeal to different people and that no one should pay for what they aren't using!


In addition to state-of-the-art Hammer Strength equipment, we are proud to offer a great personal training program and an exceptional group fitness program in our Motion Studio. All classes are led by the area's most in-demand, experienced instructors. You do not have to have a membership to attend our classes.


And, the best part...if you live locally....

      ...your first class with us is FREE!



Tel: 802.878.0444


21 Essex Way, Suite 115 
Essex Jct, Vermont 05452

Contact alicia@hammerfit.com for any gym, personal training,  party or class related questions.

HammerFit is located in the Essex Shoppes and Cinema complex off route 15 and i-289 in Essex Center, near Hannaford’s, The Essex Resort and Spa and the Links at Lang Farm. Only 2.5 miles from the Five Corners Intersection.

© HammerFit LLC. all rights reserved.

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Fixing Your Forward Head Posture

November 22, 2017

Forward Head Posture is the most common postural deformity affecting between 65 and 90 percent of the general population and can lead to a host of unpleasant health problems such as arthritis, TMJ, sleep apnea and chronic fatigue.


The misalignment of our spine often turns to chronic neck and back pain due to prolonged muscle strain and possible joint and nerve damage. Before we know it our very own well being and vitality are being threatened by something that we can try and prevent with postural awareness and a few simple exercises.


Our visual sensory input (where we focus our eyes) involuntarily effects our head placement which in turn affects the position of our entire spine, pelvis and hips.


For example when the head migrates forward the thoracic spine compensates by drifting backwards, shoulders then round forward and the pelvis often reflexively tilts anteriorly in order to re-adjust our center of gravity. For every inch your head falls forward there is an extra 10 lbs of weight that your neck is bearing, yikes!


With Forward Head Posture deep neck flexors become inhibited and weak while the upper traps and levator scapulae become facilitated and tight. These patterns of inhibition and facilitation continue down through the body, strongly affecting our abdominal strength, postural core control and even the quality of our breath. Our deep cervical flexors are the one of the best and most overlooked places to become aware of in regard to our posture and to also to begin strengthening.


Combat this crippling posture in any of the following ways:


Yoga: Cobra, Locust and Child’s Pose



 Corrective Exercise: Chin Tuck, Shoulder Blade Squeezes and Scapular Push Up’s with Upward Rotation



Stretches targeting the Pectoralis Major and Minor, Levator Scapulae, Sternocleidomastoid, Rectus Femoris (Quads) and Iliopsoas are also an extremely important factor involved!










Please don't hesitate to reach out with any questions you may have or if you simply wish to have me take you through any of the suggested exercises or stretches.


contact me via email aliza@hammerfit.com or come find me in the gym!



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