Forward Head Posture

Topic of the Month - by Cindy Loewen

In today’s world of technology, Forward Head Posture is the most common postural condition. It is caused from bad posture while repeatedly using computers, watching TV, playing video games, using your phone or driving.

Forward Head Posture is a postural condition where your cervical spine, or head and neck area, have pulled forward away from your body's line of gravity. Other indications of it are:

  • Your shoulders pull forward
  • Your neck and upper back muscles over extend and become stretched
  • Your upper chest muscles become compressed and eventually shorten
  • Your upper back rounds and pulls backwards
  • And your lower back and pelvis tilt forward to compensate.

If you have a Forward Head Posture you are at risk to develop an increased amount of:

  • Headaches
  • Jaw pain and stiffness
  • Neck pain
  • Shoulder pain
  • As well as various back pain

To help decrease the symptoms of Forward Head Posture, you can:

  • Pay special attention to the activities that you engage in repetitively. If you find yourself leaning forward while staring at the computer, or hanging your head to send a text message, then you'll need to make some adjustments to your body's position and to your work space.

Stretch your chest muscles

  • Place your forearm against the door frame of a door
  • Bend your elbow so that it is in a 90 degree angle
  • Take a small step forward with foot while keeping your forearm touching the door
  • You should feel a stretch in your pectoral muscles, near your armpit
  • Hold the stretch for 30 seconds and repeat on the opposite side

Do shoulder blade squeezes

  • Sit up straight in a chair
  • Your neck should be long and your legs should be at a 90 degree angle
  • Drop your shoulders, if tension has caused them to creep closer to your ears
  • Squeeze your shoulder blades together, as though you are trying to get them to touch. Hold this for 3 seconds
  • Slowly release to a relaxed position
  • Repeat this exercise 10 times, moving in a controlled manner
  • The goal of this exercise is to improve muscle strength in your shoulders so that you can raise your chest.

Be Kind to Yourself


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