Forward head posture (also known as forward neck posture) is a very prevalent abnormality that affects postural between 66% and 90% of the population.

This position can induce neck discomfort, upper back pain, tension-type headaches, and other symptoms.

The good news is that you can begin fixing forward head posture with a few basic exercises, posture awareness, and workstation tweaks!

But before we explain how to correct forward head posture, let’s learn more about this condition.

What is forward head posture?

Forward head posture, also known as “Scholar’s Neck,” “Text Neck,” “Wearside Neck,” or “Reading Neck,” is a posture in which the head seems to be in front of the body.

Forward head position technically refers to the skull tilting forward by more than an inch above the atlas (which is the first vertebrae in your neck).

So, what’s the issue with this stance? A great deal, and it’s quite complicated.

What are the causes of forward head posture?

  • Poor posture
  • Weakness in the neck
  • Neck strains or sprains
  • Head is too elevated while sleeping
  • Too much computer or phone use
  • Prolonged driving
  • Incorrect breathing habits
  • Carrying heavy bags or backpacks
  • Sports that involve the dominant use of one side of the body (golf, tennis, hockey, baseball, and others)
  • Professions that are at risk due to repetitive movements (hair stylists, massage therapists, writers, programmers, painters, and others)

What are the symptoms of forward head posture?

  • Muscle tightness
  • Kyphosis
  • Neck pain
  • Back pain
  • Muscle spasms
  • Difficulty in breathing
  • Poor balance
  • Headaches and migraines
  • Insomnia
  • Chronic fatigue
  • Numbness and tingling in the arms and hands
  • Muscle spasms

Is it possible to correct the forward head posture? Without a doubt, yes!

How to fix forward head posture?

Practicing good posture and incorporating these three forward head posture stretching and strengthening exercises will help you address this postural aberration.

Chin Tucks Exercises

  • Put two fingers at the base of your chin.
  • Tuck your chin in gently and pull your head back. At the same time, use your fingers to keep your chin tucked in throughout.
  • Maintain the final position for 3 to 5 seconds.
  • Relax your neck for a moment.
  • Aim for 2 to 3 sets of 10 repetitions.

Neck Flexion

  • Tuck your chin in with two fingers on one hand.
  • Place your other hand on the back of your head and bring your head towards your chest with a moderate downward motion.
  • Hold the position for 20 to 30 seconds when you feel a stretch in the back of your neck.
  • Rep this stretch three times.

Upper Trapezius Stretch

  • Begin in either a standing or sitting position.
  • Tuck one of your hands behind your back and one on the other side of your head.
  • Bring your head down to your shoulder.
  • To attain a deeper stretch, push your head down with your upper hand (Not too hard).
  • Hold for 20-30 seconds on each side.

Some Other Ways to Fix Forward Head Posture

  • Use one firm pillow
  • Make your workstation ergonomic
  • Adjust your backpack
  • Start mentioned above exercise routine

Another Effective Forward Head Posture Solution – Desk Jockey Massage

Desk jockey massage is the best for a person who spends their entire day sitting in their cubicle or chair in front of a computer, riding the chair like a horse jockey.

There are several hazards and concerns involved with spending hours at a time, every day, behind a desk. Poor posture, tight joints, poor breathing, poor vascular circulation, poor organ mobility, infertility, and yes, the list goes on…

Desk Jockey Massage

It is suggested that you find a trusted physical therapist like us here at Massage Rx. This way, you can ensure you will have a proper evaluation and the best solution to work on you with professional Desk Jockey Massage.

Also, we are regarded as one of the go-to providers of quality lymphatic massage near me, Massage therapy in Los Angeles, in-home massage in Los Angeles, and hotel massage in Los Angeles.

How Long Does it Take to Correct Forward Head Posture?

Correct forward head posture does not take long to feel better with some stretching and strengthening practices. In one research, individuals who exercised for 30 minutes a day, three times a week, improved their pain, discomfort, and quality of life after just four weeks of strengthening and shoulder stability exercises.

If you have a history of neck discomfort, have injured your neck, shoulders, or back, or have a disease like arthritis, see your healthcare practitioner or a physical therapist to correct forward head posture before performing any exercises for the first time. These movements can be good, but you must know how to prevent worsening an existing issue. For more information about correct forward head posture, contact us here at Massage Rx today! We also have a Sports massage, Swedish massage, Prenatal massage, and Couple massage!

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