Arrange your workstation so that it encourages you to keep your head aligned over your shoulders. It’s easy to hunch your head forward when you spend most of the day sitting in a chair and staring at a screen. Stop immediately if any of these movements cause pain. Two minutes at the beginning of each day is a simple investment that can pay big dividends for your posture. Work these stretches into your morning routine. See Forward Head Posture’s Effect on Neck Muscles Lean forward until you feel a stretch in your chest under your collarbone.Place your forearms against each wall (or each door jamb) with your elbows slightly below shoulder level. Face a corner of a room or stand in a doorway.Watch: 4 Easy Stretches for Neck and Shoulder Pain Video The corner stretch ptovides a deep stretch of the chest and shoulders, which can help maintain good posture. By stretching out your pectoralis major and minor, your shoulders and head may have an easier time staying pulled back and in good posture. Tight chest muscles can contribute to your head jutting forward. Hold the stretch for 5 seconds before resting, and repeat 10 times.Face forward, tuck your chin down, and pull your head back until it meets the wall.Stand with your upper back against a wall, feet shoulder-width apart.Watch: 3 Easy Neck Exercises for Neck Pain Video Start each morning with chin tucks and chest stretchesĪ chin tuck exercise is quick and easy to do and it helps strengthen your upper thoracic extensors, the muscles that align your head over your shoulders.Ĭhin tucks are one of the key exercises recommended to help keep the head aligned above the spine. See How to Measure and Fix Forward Head Posture 1. You can help correct forward head posture over time by practicing these simple habits every day. The longer forward head posture is continued, the more likely that neck pain, stiffness, and other symptoms may develop. This position can strain your neck muscles and load dozens of extra pounds of pressure on your cervical spine, increasing the risk of spinal degeneration.įorward head posture can lead to several problems, including increased pressure on the cervical spine, muscle overload, and a hunched upper back. If your neck slants forward, and your head pokes in front of your shoulders instead of resting directly above them, you likely have what is called forward head posture.
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