How to Correct Forward Head Posture
Anyone with a forward head posture (FHP) knows already how this can make you look years older as well as shy or even depressed. In a few cases this postural issue is congenital, such as having malformation of the bones. According to the website Losethebackpain.com, it is mostly due to the following five reasons: "Looking down while typing or reading, looking into a microscope, sitting improperly with shoulders rounded and back hunched, driving with your head more than two to three inches away from the headrest, or carrying a backpack or heavy purse slung over one shoulder." You can fix that.
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Instructions
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Correcting FHP
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1
Become aware that you suffer from FHP. Determine that it is not congenital so you can do something about it. Identify the most likely cause(s) you have FHP, and stop doing it.
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2
Do daily strengthening exercises. One great exercise is the lying head raise: Lay face down on the floor, with your fingers intertwined behind your head. Lift your head and elbows toward ceiling, while squeezing your shoulder blades together. Hold for three seconds, and repeat 15 times. Another is the chin tuck: Hold your shoulders straight. Stick your chin out to the front, hold for three seconds. Pull your chin in as far back as it will go, hold for three seconds. Repeat six times. Do both as often as you can remember, preferably once an hour.
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3
Stretch your chest daily with the help of a corner in a room. Stand in front of the corner with your arms lifted by your sides with a 90-degree angle in the elbows and shoulders (like you're holding up a plank above your head). Make sure your feet are one in front of the other, as this way you will not arch your back. Lean your upper arms against the walls on either side of the corner. You should feel a stretch in your pecs. Hold for 20 seconds. Repeat once an hour.
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4
Think of keeping your chest lifted and head high. According to the website causeof.org, "If you slump or have forward head posture, try to lift your head up by inhaling and lifting your chest. This will put your head on top of your shoulders and reduce the stress on the traps [trapezius muscles] from forward head posture."
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5
Stop doing endless amounts of crunches. You are exacerbating your FHP if you continue to pull your neck muscles this way. If you must work your abs, do reverse crunches.
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6
Make sure you have a work environment that does not encourage FHP. Change your computer table if you have to so you do not have to lean forward. Learn how to drive without leaning forward. Elevate the rear view window so you need to lift your head.
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Tips & Warnings
If you weight train, focus primarily on the back and rear shoulder muscles as opposed to your chest and anterior shoulder muscles. Do not use lots of pillows behind your neck when you sleep.
You may actually worsen your condition if you have no idea what you are doing. Consider working with a professional such as a physical therapist or well-educated trainer for a couple of sessions before going at it alone.
