Forward head posture is basically a combination of slouched forward shoulders and rounded upper back (Kyphosis). It has become a common problem nowadays because of modern living and working style. This “Humpback” position could also lead to a painful shortening of the muscle at the back of the neck. Also, it is a compression of the cervical vertebrae.
It usually happens in the uppermost portion of the spine, that supports the head and protects the spinal cord. This tends to happen because when your shoulders and upper back round forward and down, your head naturally follows, pulling your gaze downward as well. In order to see what’s in front of you, let’s say your computer screen or the view out of the front windshield, you need to lift your head.
Now, doing the same causes your jaw to jut forward and create a sharp crease in the back of your neck where there should be a straight line instead, extended from the back of your head straight to the middle of your upper back.
Well, you might be wondering How To Fix Forward Head Posture? Now, you know the causes and symptoms of bad and poor posture. It includes constantly looking down at your cell phone, tablet, or any other device. Also, doing close work such as sewing and frequently carrying a significant amount of weight like a baby could also cause forward head posture.
So, if you also want to know How To Fix Forward Head Posture? Then you landed on the right page. Because below are a few exercises that will help you figure out How To Fix Forward Head Posture.
How To Fix Forward Head Posture?
1. Chin Tucks Exercise
This exercise will help to activate and strengthen your deep cervical muscles or the front of the neck muscles. Simply place two fingers at the bottom of your chin, now gently tuck your chin in and retract your head forward. At the same time, use your fingers to keep your chin tucked in the entire time. Try to hold the end position for 3 to 5 seconds. Then relax your neck for a moment. Simply aim for 2 to 3 sets of 10 repetitions daily.
2. Doorway Stretch
This stretch is the best way to open up your chest and shoulders. Simply position your hands and elbow in line with the door frame. Now, step through the door slowly and keep leaning until you feel the stretch. Before returning back to the starting point, try to hold this position for at least 20 to 30 seconds. Repeating this stretch daily for 2 to 3 times will be helpful. But keep in mind, not to arch your lower back while you do this exercise.
3. Shoulder Blade Squeeze
This exercise will help you to activate and strengthen you low and mid-back muscles including low and mid trapezius. All you need to do is to position your feet and knees slightly wider than your hips, as you sit on a chair. Now maintain a chin tuck and simply raise your chest up allowing your spine to be in a completely neutral position. Rest both your arms down by your side. Now brings your arms back and rotate them externally. So that you thumbs are pointing backward. Try to hold this position for 5 to 10 seconds and then release it. Do at least 10-15 repetitions and aim for at least 2-3 sets daily. But you must breathe normally as you do this exercise.
Also, it is important for you to cure the causes of forwarding head posture. And for this purpose, a posture corrector or the back brace for posture is the right thing that you need. So, along with all these exercises, getting the best back brace for posture will also be something good for you.
The Final Thoughts
So, if you were wondering How To Fix Forward Head Posture. Then let me tell you that this is How To Fix Forward Head Posture. Forward head posture fixes are not very hard to do. All you need to do is to follow these 3 simple exercises as specified daily.
But see, to be honest, everything takes time. In the same way, these exercises will also take around 25 to 30 days to show you the results. But folks, as soon as the result will be visible, you will also say that it is something really amazing.
This is all from our side on How To Fix Forward Head Posture. Now it is time for you to get in some exercise mood and be dedicated to doing some forward head posture fixes. You are surely going to love your posture, as well as the position of you, head as soon as you will be able to achieve the best of results for sure.