Forward head posture is a common problem in today’s society, because so much of what we do every day requires or encourages us to bend forward. Just by doing normal tasks like sitting at the computer, reading the paper, driving or checking your cell phone, you likely spend many hours each day looking or bending forward. As this happens, your body slowly adapts by naturally craning your head forward, and it becomes a part of your regular posture.
Unfortunately, this type of posture puts a lot of excess pressure on the spine. It’s said that for every 1 inch the neck bends forward, there’s an additional 10 pounds of pressure put on the spine. Over time, this can cause subluxations and chronic pain, leading to other conditions. The following exercises will help you correct a forward head posture.
Forward Head Corrective Exercise #1
Stand up straight with your back against the wall. Pretend there is a string attached to the top of your head, stretching your head upward and straightening the neck. Feel your neck lengthen and the height of your body grow as you do this. Stand this way for 30 seconds or a minute, however long you can. Do this multiple times per day.
Forward Head Corrective Exercise #2
Lay on your back with your head flat on the floor and your nose in the air. Then move your head so your chin retracts and your nose arcs forward toward the ground. Do this 10 times, multiple times per day. Once you’re used to the process, you can start doing this while standing up.
Forward Head Corrective Exercise #3
Stand with your shoulders dropped, then curve your shoulders together and hold the position for 10 seconds at a time. Do this several times per day.
The exercises above are designed to strengthen specific muscles in your neck and shoulders to make it easier to correct your improper posture. However, one of the most important things you can do to correct your posture is to be aware of your poor posture and make the effort to straighten your neck while going about daily activities like walking, reading, doing activities on the computer, using a tablet, texting, driving and so on. Posture correction is difficult because you spend so much of your day not thinking about the way you walk and hold yourself.
If you need help remembering to straighten your posture, consider setting an hourly alarm on your cell phone, set to go off throughout the day. This will help remind you to straighten your posture and make you more mindful of the way you hold yourself.
For a quick demonstration of some of exercises that can help with your posture, take a look at the video provided at this link.
At Choice Chiropractic, we help our patients who suffer from poor posture by administering spinal adjustments and teaching them exercises, stretches and lifestyle changes that can help correct the problem naturally. To find out more, call us today and make an appointment.