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Forward head pose, also known as forward head posture or text neck, is a modern-day affliction that has become increasingly common in our technologically driven society. With the rise of smartphones, tablets, and laptops, more and more individuals are hunching over screens, causing their heads to protrude forward from the natural alignment of the spine. This constant position can lead to various musculoskeletal imbalances and health issues. However, the good news is that forward head pose can be corrected and mitigated through the implementation of a targeted and consistent corrective routine. In this guide, we will explore the causes and consequences of this postural problem, and more importantly, delve into effective strategies and exercises that can help fix forward head pose, promoting better spinal alignment and overall well-being.
This article was co-written by Ashley Mak, DPT. Ashley Mak is a physical therapist and owner of Ashley Mak Performance and Rehabilitation, a physical therapy treatment facility in Hoboken, New Jersey. He is also the CEO of Hudson River Fitness and a visiting professor at Kean University. With over seven years of physical therapy experience, Ashley specializes in pain relief and optimizing physical performance. He earned a bachelor’s degree in biology from Villanova University in 2010 and a doctorate in physical therapy (DPT) from Thomas Jefferson University in 2012.
This article has been viewed 41,742 times.
The wrong position of the head protruding forward can lead to chronic pain, numbness in the hands and arms, incorrect breathing and even nerve compression. That’s because every centimeter of the head protruding forward adds about 4.5 kg of weight to the cervical vertebrae! [1] XResearch Sources Many people don’t realize their neck posture is wrong, so you need to check your posture to see how using the computer all day, watching TV or sleeping the wrong way can affect your posture. How come your head. Stretching and strengthening muscles with specialized exercises will reduce muscle tension and other symptoms caused by incorrect neck posture.
Steps
Diagnosing bad posture with the wall
![Image titled Correct Forward Head Posture Step 1](https://www.wikihow.com/images_en/thumb/2/21/Correct-Forward-Head-Posture-Step-1-Version-8.jpg/v4-728px-Correct-Forward-Head-Posture-Step-1-Version-8.jpg)
- You may need to squeeze your shoulder blades slightly to bring them back to a more natural position and in line with the wall. This move is sometimes called “chest opening”.
- As you get used to this pose, pay attention to your head. Pay attention to whether the back of the head is touching the wall. If you don’t, you’re in a forward-leaning position and you’re likely to have weak neck syndrome. [3] XResearch Sources
![Image titled Correct Forward Head Posture Step 2](https://www.wikihow.com/images_en/thumb/8/85/Correct-Forward-Head-Posture-Step-2-Version-7.jpg/v4-728px-Correct-Forward-Head-Posture-Step-2-Version-7.jpg)
- Make sure you don’t completely move your head back and increase the curvature of your neck as this is also a bad posture. You should focus on lengthening the nape of the neck.
![Image titled Correct Forward Head Posture Step 3](https://www.wikihow.com/images_en/thumb/9/9f/Correct-Forward-Head-Posture-Step-3-Version-7.jpg/v4-728px-Correct-Forward-Head-Posture-Step-3-Version-7.jpg)
Relax your muscles with stretching exercises
![Image titled Correct Forward Head Posture Step 4](https://www.wikihow.com/images_en/thumb/6/61/Correct-Forward-Head-Posture-Step-4-Version-8.jpg/v4-728px-Correct-Forward-Head-Posture-Step-4-Version-8.jpg)
- Move your head back and forth to hit different areas. Do this for about 5 minutes and make sure both sides are massaged.
![Image titled Correct Forward Head Posture Step 5](https://www.wikihow.com/images_en/thumb/6/64/Correct-Forward-Head-Posture-Step-5-Version-8.jpg/v4-728px-Correct-Forward-Head-Posture-Step-5-Version-8.jpg)
- Hold this position for 30 seconds. Repeat three or more times.
![Image titled Correct Forward Head Posture Step 6](https://www.wikihow.com/images_en/thumb/4/4e/Correct-Forward-Head-Posture-Step-6-Version-8.jpg/v4-728px-Correct-Forward-Head-Posture-Step-6-Version-8.jpg)
- If your shoulders protrude forward, bend your left elbow and bring your left arm behind your back with your palm facing up (when your head is tilted to the right).
- Do the movement for 30 seconds, repeating 3 times on each side.
![Image titled Correct Forward Head Posture Step 7](https://www.wikihow.com/images_en/thumb/3/34/Correct-Forward-Head-Posture-Step-7-Version-8.jpg/v4-728px-Correct-Forward-Head-Posture-Step-7-Version-8.jpg)
- Do not press too deeply into the neck area as you may touch other sensitive areas. Perform massaging movements as if you were gently pulling and lifting the sternocleidomastoid muscle away from other structures in the arch of the neck.
- You can recognize and relax your muscles by turning your head in the opposite direction to get a feel for your SCM position, i.e. turn your head to the left and your nose stays straight forward.
![Image titled Correct Forward Head Posture Step 8](https://www.wikihow.com/images_en/thumb/3/36/Correct-Forward-Head-Posture-Step-8-Version-7.jpg/v4-728px-Correct-Forward-Head-Posture-Step-8-Version-7.jpg)
- Hold the stretch position for 30 seconds and repeat in the opposite direction.
![Image titled Correct Forward Head Posture Step 9](https://www.wikihow.com/images_en/thumb/5/50/Correct-Forward-Head-Posture-Step-9-Version-7.jpg/v4-728px-Correct-Forward-Head-Posture-Step-9-Version-7.jpg)
Strengthen muscles with exercises
![Image titled Correct Forward Head Posture Step 10](https://www.wikihow.com/images_en/thumb/a/aa/Correct-Forward-Head-Posture-Step-10-Version-7.jpg/v4-728px-Correct-Forward-Head-Posture-Step-10-Version-7.jpg)
- Slowly bring your nose back to the original straight position. Repeat 10 times. A few days later, increase the number of reps to 20 reps. In the next week, you should start doing 2 to 3 nose nod exercises per day. When you get used to the movement, you can stand against the wall or stand away from the wall to perform this exercise.
![Image titled Correct Forward Head Posture Step 11](https://www.wikihow.com/images_en/thumb/6/6c/Correct-Forward-Head-Posture-Step-11-Version-7.jpg/v4-728px-Correct-Forward-Head-Posture-Step-11-Version-7.jpg)
- Actively stop if the tension causes your shoulders to come closer to your ears. Keep your arms level with your sides.
- Repeat this exercise 10 times, moving in a way that you can control. As you get stronger, increase to 10 seconds of each movement and then do 2 to 3 exercises per day.
- Angina and weak back muscles are quite common in people who work at desks or in front of computers for long periods of time, causing your shoulders to tend to jut forward. This exercise will help correct that wrong posture.
![Image titled Correct Forward Head Posture Step 12](https://www.wikihow.com/images_en/thumb/2/29/Correct-Forward-Head-Posture-Step-12-Version-6.jpg/v4-728px-Correct-Forward-Head-Posture-Step-12-Version-6.jpg)
- Hold for a few seconds and move slowly, turning your head in a straight position. Then finish the chin push. Perform the exercise about 10 times, maintain practice to increase the number of repetitions as well as the amount of exercise.
- Throughout the exercise, remember that you don’t have to work to improve your neck arc. You are trying to turn your head in a natural and precise way. People with a long forward head posture will often find this method very difficult to do at first.
Improve posture from daily habits
![Image titled Correct Forward Head Posture Step 13](https://www.wikihow.com/images_en/thumb/c/ce/Correct-Forward-Head-Posture-Step-13-Version-3.jpg/v4-728px-Correct-Forward-Head-Posture-Step-13-Version-3.jpg)
![Image titled Correct Forward Head Posture Step 14](https://www.wikihow.com/images_en/thumb/f/fe/Correct-Forward-Head-Posture-Step-14-Version-3.jpg/v4-728px-Correct-Forward-Head-Posture-Step-14-Version-3.jpg)
![Image titled Correct Forward Head Posture Step 15](https://www.wikihow.com/images_en/thumb/b/bc/Correct-Forward-Head-Posture-Step-15-Version-4.jpg/v4-728px-Correct-Forward-Head-Posture-Step-15-Version-4.jpg)
![Image titled Correct Forward Head Posture Step 16](https://www.wikihow.com/images_en/thumb/d/d2/Correct-Forward-Head-Posture-Step-16-Version-4.jpg/v4-728px-Correct-Forward-Head-Posture-Step-16-Version-4.jpg)
![Image titled Correct Forward Head Posture Step 17](https://www.wikihow.com/images_en/thumb/1/18/Correct-Forward-Head-Posture-Step-17-Version-4.jpg/v4-728px-Correct-Forward-Head-Posture-Step-17-Version-4.jpg)
![Image titled Correct Forward Head Posture Step 18](https://www.wikihow.com/images_en/thumb/6/60/Correct-Forward-Head-Posture-Step-18-Version-4.jpg/v4-728px-Correct-Forward-Head-Posture-Step-18-Version-4.jpg)
![Image titled Correct Forward Head Posture Step 19](https://www.wikihow.com/images_en/thumb/9/9c/Correct-Forward-Head-Posture-Step-19-Version-3.jpg/v4-728px-Correct-Forward-Head-Posture-Step-19-Version-3.jpg)
Advice
- Always exercise with increasing intensity to avoid muscle fatigue. Start with 1 move, then move on to more and repeat as you get stronger. Tired muscles can cause you to return to previous incorrect postures.
Things you need
- Set up the calculator according to ergonomics
- Neck pillow
This article was co-written by Ashley Mak, DPT. Ashley Mak is a physical therapist and owner of Ashley Mak Performance and Rehabilitation, a physical therapy treatment facility in Hoboken, New Jersey. He is also the CEO of Hudson River Fitness and a visiting professor at Kean University. With over seven years of physical therapy experience, Ashley specializes in pain relief and optimizing physical performance. He earned a bachelor’s degree in biology from Villanova University in 2010 and a doctorate in physical therapy (DPT) from Thomas Jefferson University in 2012.
This article has been viewed 41,742 times.
The wrong position of the head protruding forward can lead to chronic pain, numbness in the hands and arms, incorrect breathing and even nerve compression. That’s because every centimeter of the head protruding forward adds about 4.5 kg of weight to the cervical vertebrae! [1] XResearch Sources Many people don’t realize their neck posture is wrong, so you need to check your posture to see how using the computer all day, watching TV or sleeping the wrong way can affect your posture. How come your head. Stretching and strengthening muscles with specialized exercises will reduce muscle tension and other symptoms caused by incorrect neck posture.
Overall, it is clear that forward head pose is a common problem in today’s society due to increased sedentary lifestyles and excessive use of electronic devices. However, the good news is that there are several effective ways to fix this issue. By understanding the causes and symptoms of forward head pose, individuals can take proactive measures to correct their posture and alleviate any discomfort or negative health effects. Implementing exercises targeted at strengthening the neck, back, and shoulder muscles, along with practicing good ergonomics and making lifestyle adjustments, can greatly improve posture and promote better alignment of the head and neck. Additionally, seeking professional help from physical therapists or chiropractors can provide guidance and personalized treatment plans for individuals struggling with severe forward head pose. By adopting these strategies and incorporating them into daily routines, individuals can take control of their posture, alleviate pain and stiffness, and ultimately enhance their overall well-being. Remember, the key to fixing forward head pose lies in making conscious efforts and being consistent in practicing good posture habits. With persistence and determination, everyone can achieve a healthier and more balanced alignment for the head and neck.
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