How To Fix Forward Head Posture
Forward head posture, also referred to as “text neck,” involves the hunching of the back and the protruding of the head past the shoulders and neck. Many individuals assume this posture when using their computers, phones, or other electronic devices. Perhaps you’re even doing this right now as you read this article. As your parents might’ve said to you growing up, it’s time to straighten up!
Forward head posture may cause various problems within the body, such as neck pain, shoulder pain, and upper back issues. On top of this, forward head posture is associated with decreased respiratory function, reduced mortality, and decreased balance. In other words, it can also impact your overall health and well-being in many ways.
So, how can you fix this unsightly posture? What can you do to prevent it from impacting your health and your happiness? Let’s take a look!
4 Ways to Fix Forward Head Posture
Forward head posture adds a whopping 10 pounds of pressure and strain to the neck for every inch the head protrudes forward. The weight of the head pulls on various structures within the neck and shoulders, including ligaments, tendons, and muscles. In turn, this leads to many undesirable aches and pains.
Luckily, fixing forward head posture often requires minimal changes to your daily life. For optimal results, try to implement as many of the following changes as possible. A few exercises and alterations to your workspace and lifestyle actually go a long way!
1. Stretch and Strengthen
This bad posture often involves weakened postural muscles and weak deep neck flexors. By strengthening these areas, we can gradually correct forward head posture and prevent or reduce pain. Here are a few exercises you might want to add to your morning routine:
- Chin Tuck
This exercise targets the thoracic extensors and deep neck flexors. To perform this exercise, stand tall with your back against a wall. Tuck your chin in while keeping the back of your head against the wall. Hold for 5-10 seconds, and repeat 10 times.
Once this gets easy standing up, you can try this same exercise lying face up or on all fours. When performing it on all fours, consider using a mirror or having a friend or family member spot you to ensure you maintain a neutral spine and are not nodding the head downward.
- Chest Stretch
Find a doorway, and place your forearms on the doorframe with your elbows at almost shoulder height. Lean your chest forward until you feel a stretch. Hold here for 20-30 seconds.
- Seated Row
This exercise requires a resistance band. Wrap the band around a doorknob or secure it sufficiently in the door. Sit in a chair and hold each end of the band in each hand. Start with your arms straight in front of you (and a bit of tension in the band). Bend your elbows and slowly pull the band toward you. As you do this, pinch your shoulder blades down and back. Pause when your elbows come just past your torso, then return to start. Repeat for 10 repetitions.
2. Adjust Your Workspace
When our workspaces are set up inefficiently, it’s easy to find ourselves hunching forward toward our computer screen. Instead, make a few adjustments, such as:
- Position your computer screen at eye level.
- Have your mouse and keyboard within reach so that when using them, your elbows are bent at 90 degrees, and you don’t have to stretch your arm to grab the mouse.
- Invest in an ergonomic office chair and adjust it so that your feet are on the ground, your knees are bent to about 90 degrees, and you aren’t sitting on the edge of your chair (pull it into the desk!).
- Setting a reminder on your phone every 30-60 minutes can also ensure you maintain good posture throughout your workday.
3. Ensure Your Pillow and Mattress Are Supportive
Considering we spend a large portion of our time asleep, it’s important to invest in a good pillow that supports a neutral spine. Some individuals may benefit from a cervical or orthopedic pillow that supports the natural curves of our spine.
Obtaining adequate quality sleep may also help ease or reduce pain, helping you go about your day without nagging aches or soreness. Make sure you get seven to nine hours of sleep each night!
4. Visit Your Local Chiropractor
A chiropractor can help you correct your posture, as well as educate you on what you can do at home or in-office to support optimal spinal health. If you’re looking for a chiropractor in Roxburgh Park or Sunbury, our team at Chatfield Chiropractic is here to help. Contact us today to schedule your appointment.