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TOP 4 EASY TIPS TO FIX FORWARD HEAD POSTURE

Nowadays, looking good and confident goes way beyond putting on beautiful clothes, wearing makeup and having your hair done.

You can do all these and still end up feeling awkward or looking fatigued. Why? Because regardless of all that, you still need good posture to rock it all.

Incorrect postures develop over time, and we may not even notice.

Forward head posture is a common, unhealthy, and unattractive posture that affects both genders.

Do you want to know if you have forward head posture and can forward head posture be fixed or avoided? Let's find out.

WHAT IS FORWARD HEAD POSTURE?

Normally, your ears should align with your shoulders and your body's midline, giving you an upright look.

Forward head posture is a health condition where the head is positioned so that the ears are in front of the body's vertical line.

Forward head posture is also known as the following:

Nerd neck

iHunch

Text neck

Scholar's neck

Reading neck

Computer neck

Poking chin posture


It's associated with upper crossed syndrome.

Nerd neck is quite a weird name for such a condition, right? Let's find out why forward head posture has so many names.

CAUSES OF A FORWARD HEAD POSTURE

Forward head posture or nerd neck has become common, especially in this generation as a result of the following:

Having poor posture

Prolonged use of smartphones (Text neck comes to mind, right?)

Prolonged use of laptops

Sleeping on high pillows

Carrying of heavy bags and backpacks

Going for long drives (most times you might have to poke your head forward as you drive)


Other causes include:

Previous neck injuries

Certain sports activities that solely use one part of the body (table tennis and playing snooker)

A weakness of neck muscles that worsen over time

Fatigue in the muscles of the upper part of the back


Our everyday activities may indeed contribute to developing a forward head posture (Scholar's neck).

It has also been observed that there is an increased risk of a forward head posture among certain people. They include:

Drivers

Teachers

Chefs

Programmers

Students

Hairdressers

Painters

Surgeons

Carpenters

And any other profession that requires bending the head or long term movement of the hands.

Suppose you find yourself in any of these professions and worry that you might be developing a nerd neck; there is no need to panic.

The good news is that forward head posture can be easily fixed and prevented. And you can attain your correct body posture again.

SYMPTOMS OF FORWARD HEAD POSTURE

The following are 5 common symptoms of forward head posture:

Muscle pains (pains in the chest, back, neck, and shoulders are common in persons with this posture)

Headaches

Fatigue

Numbness in the arms and hands

Muscles spasms

TESTS FOR FORWARD HEAD POSTURE

Finding out if you have a nerd neck is vital in preventing or correcting it.

The following are 2 simple ways to test for forward head posture:

1) The Standing Posture Test

The following are steps on how to carry out the wall test:

For this test, your heels don't have to touch the flat surface.

Stand upright and place your back on a flat surface.

Make sure that your scapular and pelvis can touch the surface.

Avoid leaning your head backwards (you do not want to mess with the results).

If your back and head naturally touch the flat surface, congratulations, you don't have a forward head posture.

However, if you notice that your back touches the flat surface and your head does not, you probably have a forward head posture.

2) The Ear Alignment Test

You can carry out the side profile test in the following steps:

Stand naturally and take a side picture of yourself (you might need someone to help you out).

Draw a straight line down the midline of your neck.

Draw another line from your ear canal downwards. This line should be parallel to the first line.

If the line from the ear canal is in front of the neck line, you might have forward head posture.

These tests are not carried out only to check for a forward head posture; they can also be carried out to check your progress while correcting the posture.
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4 SIMPLE TIPS ON HOW TO FIX A
FORWARD HEAD POSTURE (NERD NECK)

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

Child's pose

Warrior pose

Sphinx pose

The Crossbody shoulder stretch

CONCLUSION

When you put your mind to it, you can correct any posture that gets in your way of looking good, feeling good and appearing confident.

According to Author, Cindy Ann Peterson, "In all areas of your life, striving for proper posture can enhance your career, style and health."

It is time for you to boost all three. Let's do this.
Are you concerned about your neck posture? Follow Kurt Johnson on the links below and let him know your thoughts on this article.

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