Fix Forward Head Posture: Effective Method To Easily Fix "Desk Neck", Improve Posture And Prevent Neck Pain by Jonathan Baker
How to Test Pec-Shoulder Mobility & Fix Your Posture - Neck & Back Pain, Physical Therapy
3 Ways to Improve Forward Head Posture
Forward head posture FHP is a complication of the combination of slouched-forward shoulders and rounded upper back kyphosis that has become a common result of modern-day living and working. This "humpback" position can lead to a painful shortening of the muscles of the back of the neck, as well as compression of the cervical vertebrae—the uppermost portion of the spine that supports the head and protects the spinal cord. Here's why: 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—say, your computer screen or the view out of the front windshield—you need to lift your head. Doing so causes your jaw to jut forward and creates a sharp crease in the back of your neck where there should instead be a straight line extending from the back of your head to the middle of your upper back. Other situations that can contribute to forward head posture resulting from kyphosis include constantly looking down at a cell phone, tablet, or another device; doing close work, such as sewing; and frequently carrying a significant amount of weight, such as a child, in front of your body. Any ergonomic changes you can make to your workspace, environment, or lifestyle habits that make sitting or standing upright more comfortable will help reduce the risk of forward head posture.
Forward head posture forces the muscles in your neck and back to work harder to keep your head upright. The best way to correct your forward head posture or nerd neck is to keep your neck supported at all times. Here are four things to help you get started:. Exercise can help strengthen your muscles and improve your posture. Repeat these exercises two to three times a day. Choose a firm pillow that supports the natural curve of your neck. Avoid using two or more pillows or pillows that are too high or too stiff.
What is Nerd Neck?
As part of the physical exam, forward head posture might be measured in order to quantify the severity of the condition, as well as to give a baseline for evaluating future progress. See Diagnosing Neck Pain.
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. 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. Forward head posture can lead to several problems, including increased pressure on the cervical spine, muscle overload, and a hunched upper back. The longer forward head posture is continued, the more likely that neck pain, stiffness, and other symptoms may develop. A 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. Chin tucks are one of the key exercises recommended to help keep the head aligned above the spine. See Neck Exercises for Neck Pain.
Show less Incorrect forward head posture can lead to chronic pain, numbness in the arms and hands, improper breathing and even pinched nerves. This is because for every inch your head extends forward, your neck has to support an additional 10 lbs. Stretch and strengthen your muscles with specific exercises to reduce tension and other symptoms of poor neck posture. Personal Trainer Michele Dolan recommends: "It takes practice and perseverance to change your head position. Think about where you are looking. If you look down, you will drop your head.