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. Read How Poor Posture Causes Neck Pain
You can help correct forward head posture over time by practicing these simple habits every day.
See How to Measure and Fix Forward Head Posture
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.
See Neck Exercises for Neck Pain
Tight chest muscles can contribute to your head jutting forward. By stretching out your pectoralis major and minor, your shoulders and head may have an easier time staying pulled back and in good posture.
See Forward Head Posture’s Effect on Neck Muscles
Work these stretches into your morning routine. Two minutes at the beginning of each day is a simple investment that can pay big dividends for your posture. Stop immediately if any of these movements cause pain.
See Neck Stretches
It’s easy to hunch your head forward when you spend most of the day sitting in a chair and staring at a screen. Arrange your workstation so that it encourages you to keep your head aligned over your shoulders.
See Ten Tips for Improving Posture and Ergonomics
If you still find yourself slouching your neck forward, set a reminder on your phone that alerts you several times a day to check your posture.
See Posture to Straighten Your Back
A cervical pillow, sometimes called an orthopedic pillow, is distinctively shaped with the center of the pillow curved inward to better support the natural curves of the head and cervical spine. The goal of the design is to keep your neck neutral rather than flexed forward. You can achieve a similar effect by sleeping on your back with a rolled towel under your neck instead of a pillow.
There’s no clear medical evidence that supports one type of pillow over another, so let personal comfort guide your decision for which pillow to use.
See Pillow Support and Comfort
You won’t correct forward head posture overnight. Commit to these tips and see if you notice an improvement over the weeks and months ahead. If your forward head posture is severe or causes pain, consult a physical therapist who can provide more guidance and options to help improve posture.
Neck Strengthening Exercises
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