Hey there, friends! Lets talk about how to fix forward head posture!
Are you one of those people whose head is constantly straining foreward? If so, you may be suffering from forward head posture – a condition that affects millions of people around the world.
Now, you might be thinking, “So what? It’s just a little slump. What harm could it do?” Well, let us tell you, friend – it can do a lot of harm! Forward head posture can cause all kinds of aches and pains, from neck and shoulder pain to headaches and reduced range of motion. And that’s just the tip of the iceberg.
But don’t worry, we’re here to help! In this article, we’re going to explain exactly what forward head posture is, why it’s important to correct it, and how you can fix forward head posture. So, sit up straight and pay attention, because we’re about to get into the nitty-gritty of good posture!
What are the negative effects of forward head posture?
Alright, let’s get real for a second. Forward head posture isn’t just an aesthetic problem – it can seriously mess up your body in all kinds of ways. Don’t believe us? Check out these negative effects:
- Neck and shoulder pain: Your poor, overworked muscles have to bear the brunt of your poor posture.
- Headaches: As if life wasn’t already hard enough, now you’ve got pounding headaches to deal with too.
- Reduced range of motion: Good luck turning your head without feeling like a rusty robot.
- Acid reflux: Feeling that burn in your chest? Yeah, that’s acid reflux. Enjoy.
- Constipation: If you are always in forward head posture then you are probably not sitting on the toilet correctly and this can lead to, you guessed it…poop problems
- Reduced confidence: The more you hang your head, the more you are reinforcing a sense of inadequacy. If you want to increase your confidence by improving your posture, check out Power Posing!
- Increased stress: Can’t figure out why you’re so tense all the time? It might be because you’re literally bending over backwards to maintain your terrible posture. Increased stress on the muscles at the base of the neck cause your parasympathetics nervous system (rest and digest) to not be working optimally!
So, there you have it – all the reasons why you need to straighten up!
What are the causes of forward head posture?
So, you’ve noticed that your head seems to be drooping forward more often than not, and you’re wondering how you got into this situation. Well, there are several potential causes that may have led to your forward head posture, such as:
- Prolonged sitting: Sitting for extended periods of time, whether at a desk or in front of a computer or TV, can weaken the muscles in your neck, causing your head to lean forward.
- Poor posture habits: Slouching when standing or sitting can also contribute to forward head posture over time.
- Carrying heavy bags or backpacks: Carrying a heavy load on your shoulders, particularly if you do it regularly, can strain your neck muscles and cause your head to droop forward.
- Stress and tension: Stress and tension can cause your neck and shoulder muscles to tighten up, leading to forward head posture.
- Text neck: Constantly looking down at your phone or other electronic devices can also contribute to forward head posture, a condition known as “text neck.”
- Poor ergonomics: Improper ergonomics at work, such as a poorly positioned computer monitor or chair, can also lead to forward head posture over time.
While these factors may have contributed to your forward head posture, don’t worry! We’re here to provide you with tips on how to fix forward head posture.
How to fix forward head posture!
Alright, now that you know the negative effects of forward head posture and the potential causes, let’s get to the good stuff – how to fix it! Here are some tips and exercises to help you get your head back in the game:
Stretching Exercises: Stretching exercises can help loosen up tight neck muscles and improve range of motion. Here are some exercises to help fix forward head posture:
- Chin Tucks: While sitting or standing, bring your chin towards your neck, as if making a double chin. Hold for a few seconds and release.
- Neck Retractions: Tilt your head forward and slowly bring it back, keeping your chin tucked in. Hold for a few seconds and release.
- Chest Openers: Stand in a doorway with your arms out to the sides, resting on the door frame. Lean forward slightly to stretch your chest muscles.
Strengthening Exercises: Strengthening exercises can help improve posture and support the neck and shoulder muscles. Here are some exercises to try:
- Back Extensions: Lie face down with your arms at your sides. Lift your chest off the ground, using your back muscles. Hold for a few seconds and release.
- Rows: Sit or stand with your arms straight in front of you, holding a weight or resistance band. Pull your elbows back towards your body, squeezing your shoulder blades together. Release and repeat.
- Shoulder Blade Squeezes: While sitting or standing, squeeze your shoulder blades together, as if trying to hold a pencil between them. Hold for a few seconds and release.
Posture Correction: Correcting your posture can help fix forward head posture from developing or worsening. Here are some tips:
- Sitting Position: Sit with your back straight and your shoulders relaxed. Keep your feet flat on the floor and avoid crossing your legs.
- Standing Position: Stand with your weight evenly distributed on both feet. Keep your shoulders relaxed and avoid hunching forward.
- Sleeping Position: Sleep on your back or side with a pillow that supports your neck and keeps your spine aligned.
Other Tips: Here are a few other tips to help improve your posture and fix forward head posture:
- Use a Standing Desk: If possible, use a standing desk to avoid prolonged sitting.
- Take Breaks from Sitting: Take breaks every 30 minutes to stand up, stretch, and move around.
- Adjust Backpack or Bag Weight and Position: If you carry a backpack or bag regularly, make sure to adjust the weight and position to avoid straining your neck and shoulders.
Sometimes you do all of this and still just feel stuck! I recommend finding a D.O. or doctor of osteopathy that performed Osteopathic Manipulative Medicine for them to evaluate you and see if there are any physical restrictions that would benefit from an osteopathic adjustment.
Remember, to fix forward head posture takes time and effort, but with consistency, you can see improvement. As always, if you have any concerns or questions, it’s best to consult with a healthcare professional that knows your personal medical history! Good luck!