The following are easy steps on to fix a forward head posture: 1. Being self-aware
This is one of the essential steps in correcting a poor posture; being self-aware can help you notice your posture when you sit, walk or stand.
You might also begin to notice that your relaxed state might be bad for your posture. Being aware helps you to consciously correct your posture.
2. Make use of the right pillow
Do you wake up sometimes feeling pains around your neck? This could be as a result of using a pillow that is too high or too low.
Use a pillow height that supports a neutral alignment of the neck whilst sleeping. This is crucial in correcting a forward head posture. 3. Stay upright. Work better.
If you can't avoid spending much time in front of your gadgets, you must be self-aware and try to avoid slouching and poking your head forward while using your gadgets or when driving.
It would be best if you got a desk and chair that promotes good posture. However, movement here is key.
Set your alarm for every 20-30 minutes whilst working and make sure that when it goes off you stand up, move and reset your posture upon sitting. 4. Exercise
Exercises and stretches can help you correct a forward head posture maintain great posture.
The following are 4 great exercises to fix forward head posture: a) The Chin Tuck
Chin tucks strengthen the deep core muscles of the neck. These exercises can be done while sitting or standing (cool right?).
Let's try it:
While sitting or standing, keep your head straight.
Ensure that your chin is positioned parallel to the floor
Tuck in your chin by pulling it towards yourself and squeezing hard. Do your best double chin impression.
Hold for 5 seconds.
Return to your original position and repeat for 10-20 times throughout your day.
Don't forget to breathe while you do this.
You can also do chin tucks while lying down; perfect if you like to spend more time in bed before getting up in the morning.
All you need to do is lie flat on your back, roll a small towel and place it underneath your neck. Then pull your chin towards your chest, return to your first position and repeat the process. b) The Doorway Stretch
This will help you stretch and release stress and strains along the chest and shoulders.
Start by lifting your elbows up 90 degrees to your shoulders and placing your elbows against a door frame.
Take a step slowly forward through the doorway until you feel a stretch along your chest.
Maintain this position for 30 seconds, return to your original position before repeating 3-5 times.
When carrying out the doorway stretch, make sure that your upper body remains upright. c) The Brugger's Pose
This exercise strengthens key postural muscles in your back and upper body.
You will need to sit for this exercise; perfect for when you're at work.
Take a seat and position your feet hip-width apart.
Raise your chest up and pull your chin closer to your body.
Stretch your arms outwards and backwards. Really open yourself up.
Maintain this position for a few seconds, then release and repeat 10 times. d) Yoga
Several yoga poses can help relieve neck pain, help you fix forward head posture and can also help you maintain proper posture.
The following are easy yoga poses that can help you fix forward head posture:
The Standing forward bend pose
Cat cow pose
Thread the needle pose
The Crossbody shoulder stretch