Massage Tutorial: neck pain and head forward posture are what you will have in this article from Massage Rx.

Because of the increasing popularity of media devices, such as cell phones and laptops, regular users frequently demonstrate poor posture – forward head posture (FHP) is one of the most common conditions. FHP happens when your head is positioned with your ears in front of your body’s vertical midline. Your ears should line up with your shoulders and midline in a normal or neutral head position.

FHP is also known as “text neck” or “nerd neck.” It is linked to the aging process’s decrease in muscular strength. It can cause a painful shortening of the muscles in the back of the neck and compression of the cervical vertebrae, which support the head and protect the spinal cord. Pain is commonly caused by increased compressive pressures across the neck joints and increased muscle tension. Some of the issues associated with FHP are as follows:

  • Headaches
  • Neck pain
  • Muscle tension in the neck and shoulders
  • Mid back discomfort
  • Chest pain
  • Numbness or pain in the arms and hands

The good news is that it is typically fixable – massage tutorial: neck pain and head forward posture, together with excellent posture, reduce adverse effects and restore improved posture.

Despite FHP’s links to neck pain, this link appears to be debatable. Thus, our goal in this article is to provide a solution to your dilemmas – with a massage tutorial: neck pain and head forward posture.

Head and Neck Massage: Best Ways to Fix Forward Head Posture & Neck Pain


Head and neck massage therapists can assist by analyzing tight muscles and muscles that have been underutilized and have deteriorated over time. Physical therapy is a preferred therapeutic option since it is safe and drug-free. The inhibitory techniques use to release and relax tight muscles, whereas stimulatory approaches use to stimulate weaker muscles. 

Massage therapists may also advise clients with FHP on improving their posture by using head and neck massage and some do-it-yourself stretches and give essential ideas on postural awareness to prevent forward head position and related issues.

FHP Exercises & Stretches

Chin Tucks

  • Tuck your chin softly while sitting upright, creating a “double chin.”
  • Ideally, you should feel a slight, lengthening feeling at the back of your neck.
  • Maintain a level gaze and jaw by moving your head horizontally rearward.
  • Consider the action of a book falling back into its shelf.
  • Hold for 5 seconds before repeating 30 times.


  • Place your forearms on the ground, elbows aligned below the shoulders, and arms parallel to the body at about shoulder width.
  • Clasp your hands together if flat palms irritate your wrists.
  • Maintain the position for 30 seconds.

Yoga Pose for Neck Pain

  • Stand with your feet parallel to your hips.
  • Slowly lean forward, gently bending your knees.
  • Place your hands on the floor or between your lower thighs.
  • Tuck your chin in and relax your head and neck. Make circles with your head or rotate your head from side to side to assist reduce tension if you can do so comfortably.
  • Maintain this posture for at least one minute.
  • Roll your spine up to standing, finishing with your arms and head.

Forward Neck Stretch

  • Tuck your chin in using two fingers of one hand – whether standing or sitting.
  • Place your other hand on top of your head and gradually pull your head toward your chest until you feel a stretch.
  • Maintain the stretch for 20 seconds.
  • Repeat three times with a regular chin posture.

Want to learn more about the best exercises and stretches for your neck pain and head forward posture? Contact us now! We can provide the best head and neck massage and other solutions to your needs. Also, we are known as the best provider of:

Certified Head and Neck Massage Near Me

“Head and neck massage near me” can be hard to find these days, but with Massage Rx, you know you are in good, safe hands. We have been in the industry for years and can provide what suits you best. Thanks to our industry-leading experience, unrivalled expertise, and vast knowledge, we guarantee to lead you toward a pain-free body and the best quality of life. So, for a reliable head and neck massage near me, trust only Massage Rx!

We also offer Sports Massage, Swedish Massage, Prenatal Massage, Couple Massage, and much more. To get started with a quality head and neck massage near me, give us a call today!