Forward Head Posture is a condition that involves a rounded upper back and slouched-forward shoulders. It is also known as the “nerd neck,” since when you acquire this condition, your neck starts to slant forward. This places your head in front of your shoulders. Do not fret, since there are ways on how to fix forward head posture. There are certain routines you can consistently perform to treat this complication.
This kind of posture occurs due to bad habits. These habits include spending hours sitting in front of your computer or cellphone. This forces the muscles in the back and neck difficult to keep upright. In the long run, people with forward head posture will later develop a more humpback position that will also lead to neck pain. This is due to the shortening of the muscles. Fear not, since there are ways on how to fix forward head posture.
Why Forward Head Posture Happens
When you are in front of your computer, your upper back and shoulders are down and round forward. Because of this, your head follows naturally. This pulls your gaze downward as well. So that you can see what is in front of you, like your computer screen, you tend to lift your head. This will cause your jaw to protrude and make a sharp crease at the back of your neck, where there should be a straight line.
Other hobbies such as continually being engrossed in your cellphone, tablet, and other devices, and sewing can also contribute to forward head posture. Doing close work that involves a massive amount of weight, such as carrying a baby, can also cause the same. This is why you need to know how to fix forward head posture since many activities may cause this condition.
How to Fix Forward Head Posture
Any slight productive change in your environment, workspace, and lifestyle can help reduce the risk of acquiring forward head posture. However, changing some of your lifestyle habits may not even be enough. Exercise is one of the most effective remedies on how to fix forward head posture. Here are some mini workouts you can do at home to fix your problem.
This key exercise requires you to bring your head backward, lining up with your cervical spine. You can do this exercise by following these simple steps:
- Sit up straight on your chair, like you have a book at the top of your head.
- Tuck your chin towards your chest just slightly.
- Hold the tuck, pressing the back of your head to the wall behind you. Just imagine yourself moving your head diagonally toward the ceiling.
- Hold this stretch for several seconds, relax, and then repeat the process.
- Perform at least twenty to thirty reps at once. You may also break it up into five to eight reps for four to five times a day.
Here are some posture correction furniture to help you with your forward head posture:
- Chairs For Posture At Home
- Lounge Chair For Posture
- Kneeling Posture Chairs For Spine Alignment
- Chairs For Posture19 At Home
Rhomboids are muscles that support the upper part of your back and ensure that it is appropriately aligned. These are responsible for lifting the shoulders, pulling the shoulder blades toward each other, and pressing the shoulders down. To activate your rhomboids, squeeze your shoulder blades together. This move will naturally and immediately pull your shoulders up to reverse the forward head posture.
Through this exercise, you can strengthen the rhomboid muscles and make them more resistant to the forward pull of gravity. This exercise is one of the best means on how to fix forward head posture. These are the steps you can follow for the proper execution of this exercise.
- Sit on a firm chair. Make sure that the chair is not too light nor flimsy, for you might stumble.
- Wrap your arms around your ribs as if you are hugging yourself. From this pose, try to touch your shoulder blades, keeping in mind that you should only reach the outside border. Walk your fingers down to the bottom tips of each shoulder blade then release the hug.
- Put both of your hands behind your head and lift your elbows. After this, make sure your forearms are parallel to the floors. You must hold this position and squeeze your shoulder blades toward each other. This should activate your rhomboid muscles. Hold this position for five seconds and slowly release it.
- Repeat the process. However, this time, imagine that there is a quarter between your shoulder blades that you have to keep in place. Increase the intensity of your squeeze on the muscles. Count to five and slowly release your grip.
This exercise is an easy muscle stretch that should span across the width of your chest. Included in this area are your pectoralis muscles or pecs. Once you are used to slumping your shoulders forward, these muscles tend to squeeze towards each other and tighten up. You must try to loosen them from that position.
Pectoral stretch is pretty much similar to a push-up at the wall, except on the part that you should place importance on your chest area for it to lengthen. You need to stay in that position for a certain period for that to happen. Here are some moves you can try.
- Stand and face the corner of the wall.
- Bend your elbows at 90 degrees with your upper arms parallel to the floor. Place your forearms and palms against each wall.
- Inhale and exhale repeatedly. Make sure to pull your abdominal muscles toward your spine. This will stabilize your lower back. Do not move your feet and lean your torso toward the wall. You should feel a gentle stretch across your chest.
- Hold that position for five to thirty seconds. After that, repeat the process.
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Those are the ways on how to fix a forward head posture easily. If you have certain medical conditions such as arthritis, consult your doctor or physical therapist before doing any exercise. These exercises are unquestionably effective and healthy ways to treat forward head posture, but you have to consult any physician first. It is better to be safe than sorry. Get more tips on yoga poses.