How to Fix Forward Head Posture
Forward head posture is a way of holding the head that results in neck and back pain. According to award-winning research scientist Dr. Jolie Brookspan, forward head posture causes the upper back muscles to ache. The head is designed to fit vertically over the shoulders and body rather than forward. By fixing the posture and position of the head, back and neck pain will alleviate over time.
Instructions
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Spend 30 minutes a day on neck exercises. Simple exercises like rolling the shoulders, shrugging or stretching out the neck can minimize the pain in the neck while also helping correct the posture that results in forward head posture.
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Perform a wall test. Stand slightly away from the wall and slowly back up to the wall. Notice which area of the body touches first. In the case of forward head posture, the body is slouched forward. Adjust the body so that the head is looking straight, but touching the wall. The shoulders, back, heels and backside should all touch the wall without feeling strained. Hold this position to get a feel for the proper body posture.
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Adjust body posture on the floor. In this exercise, lie on the floor and put knees up so that feet are flat on the floor. Adjust the head and neck to look straight up at the ceiling. Slowly nod the head forward and tuck in the chin until the neck feels a slightly stretch. Look back at the ceiling.
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Tips & Warnings
As with any physical exercise, be careful when performing movements. It is possible to injure yourself if you move too quickly, so take your time.
