A postural deformity known as forward head posture or forward neck posture is prevalent in the population, with estimates suggesting that it affects anywhere from 66% to 90% of individuals.
Adopting this posture may lead to an unappealing appearance and result in discomfort in the neck, upper back, and tension headaches, among other symptoms (further elaborated below).
You can correct your posture by doing a few easy exercises, being aware of your posture, and modifying your workstation. This is good news!
What are the ways to determine if you have forward head posture?
Perform a small experiment; it’s effortless.
- Stand with your back towards a wall with your heels positioned shoulder width apart
- Press your buttocks against the wall and ensure that your shoulder blades are in contact with the wall.
To achieve a neutral position and alignment with the wall, try bringing your shoulder blades together by squeezing them.
- Now, check your head position – is the back of your head touching the wall?
- If it’s not, you have forward head posture and should do your best to correct it.
Let’s delve into the details of this condition before we explore ways to correct forward head posture.
What is Forward Head/Neck Posture?
The term for a posture where the head seems to be in front of the body is called Forward Head Posture, which can also be referred to as “Scholar’s Neck”, “Text Neck”, “Wearsie Neck”, or “Reading Neck”.
From a technical standpoint, forward head posture refers to the positioning of the skull as it tilts more than one inch forward, beyond the atlas, which is the initial vertebra of the neck.
There are numerous issues associated with this stance, which can be quite intricate.
The Journal of Physical Therapy Science has published a study that explains the effects of individuals with forward head posture on their body.
The muscles located in the anterior neck region experience a decline in strength, whereas the muscles in the upper back and shoulder areas become excessively tense.
When your head moves forward, the center of gravity shifts anteriorly, resulting in added strain on the neck. For every inch that the head moves forward, the neck bears an additional 10 pounds of weight. This can cause dysfunction in the neural, musculoskeletal, and vascular systems.
Forward head posture can cause continual and unusual strain on the muscles, tissues, and nerves in the neck and shoulders, resulting in a hunching of the shoulders and herniated discs as a compensatory mechanism. Consequently, more weight is placed on the shoulder and back muscles, such as the Trapezius.
- When you combine all of these changes, you could eventually end up with a condition called “tension neck syndrome” – symptoms of this condition can mimic tension headache.
The impact of forward head posture is not just restricted to the neck and shoulders, but it also changes the center of gravity of your entire body, ultimately influencing your torso and all your body joints.
When you shift positions, your body attempts to adjust by modifying its balance control mechanisms, which reduces your capacity to maintain balance during varying daily activities and raises your likelihood of sustaining injuries.
Forward Head Posture Symptoms:
- Muscle tightness
- Kyphosis (Excessive rounded shoulders)
- Neck tightness/pain
- Dowager’s Hump
- Back pain
- Muscle spasms
- Restricted breathing
- Poor Balance
- Headaches and migraines
- Insomnia
- Trigger Points
- Chronic fatigue
- Numbness and tingling of the arms and hands
- Temporomandibular joint (TMJ) pain
FHP Can Lead To:
- Tension Headaches
- Osteoporosis (and related fractures)
- Poor shoulder mobility
- Cervical (Neck) spine arthritis
- Shoulder blade pain
- Bulging Discs
- Herniated Discs
What causes Forward Head Posture?
Several factors contribute to the development of forward head posture, such as:
- In 2 words: “poor posture”
- Weakness of your neck muscles
- Previous neck strains or sprains
- Sleeping with your head elevated too high on pillows
- Frequently sleeping on a sofa with your head propped on the arm rest
- Extended computer use
- Extended cellphone use (“Text neck”)
- Prolonged driving
- Incorrect breathing habits
- Carrying heavy backpacks
- Participating in sports that involve the dominant use of one side of the body (i.e. golf, tennis, hockey, baseball, etc.)
- Certain professions are more at risk due to repetitive movements of the body (i.e. hair stylists, massage therapists, writers, computer programmers, painters, etc.)
Forward Head Posture Muscles Involved:
Imbalance of muscles in the neck, shoulders, and upper back results in forward head posture.
- Longus colli (Front part of neck)
- Longus capitis (Front part of neck)
- Infrahyoid and suprahyoid (Front part of neck)
- Rhomboids (Upper back muscles)
- Serratus anterior (Along the side of the ribs connecting to shoulder blade)
- Posterior rotator cuff (Back part of the shoulder)
- Lower trapezius (Mid back)
- Suboccipitals (Base of the skull)
- Sternocleidomastoid (Side and front of neck)
- Upper trapezius (Upper back)
- Pectoralis minor and major (Chest muscles)
- Levator scapulae (Neck down to shoulder blade)
- Subscapularis (Shoulder blade area)
- Latissimus dorsi (Mid to Lower back)
Neck and Shoulder Pain
Combat your poor posture by building mindful awareness
To improve your daily routine and become more active, it is essential to observe how you spend your time during the day. Interrogate yourself with these queries and evaluate your state whenever you experience discomfort.
Is your chin protruding or extending outward?
Are your ears positioned directly above your shoulders when viewed from the side?
Do you have rounded forward shoulders or a collapsed mid back?
Are your shoulders hunched up towards your ears?
Are you gazing upwards or downwards? Are you rotating your entire head or solely using your eyes?
Do you experience restricted movement when you turn to either side? However, if you sit up straight and turn to either side, do you observe a much wider range of motion?
Is your breathing originating from your chest or your abdomen?
You may have responded affirmatively to any of the aforementioned inquiries, indicating that you may simply possess a protruding chin or slumped shoulders.
Chin tucks & retraining your nervous system
Our movements in space are largely influenced by the patterns and habits we develop over time. To alter these positions, it requires ongoing diligence, commitment, and stamina.
Perform the Chin Tuck exercise 8-10 times per hour throughout your day.
Keep your head erect and move your chin backwards or sideways to align your ears with your shoulders. Keep your vision parallel to the horizon and ensure that your muscles remain relaxed during the movement, particularly the front neck muscles. After reaching the limit of your range, return to the starting position before repeating the process.
It is possible that you might experience discomfort due to stimulating your deep neck flexors, which have probably been inactive for a while, while you work and wake up. If you continue this habit every day for two weeks, it is highly likely that you will eventually get used to it and consider it your new natural head position without much thought.
Here is an additional suggestion.
When reading or using a computer screen or phone, it is important to pay attention to the position of your head and its orientation in space. Many times, we allow our entire head to slump forward while engaged in these activities.
Attempt a small nod while looking downwards towards a desk placed in front of you by retracting your chin towards your spine and nodding at an angle of approximately 30 degrees.
Make an effort to elevate your phone to your eye level when holding it instead of keeping it down and in front of you.
Other strategies to try
Awaken Your Nervous System and Tackle Trigger Points with Rolling Exercises.
Myofascial trigger points refer to tender and sore spots or bands present in your muscles, ligaments, and fascia. These can be relieved through the application of ischemic pressure and repetitive rolling or trigger point manual therapy by chiropractors, physical therapists, or massage therapists.
To work on your thoracic spine, lie on your back with your knees bent and feet on the ground. Position a foam roller across your spine and gradually move up and down your mid-back. Place your hands on the ground by your sides for better balance or cross your arms over your chest for a tougher workout. As you roll, pay attention to tender spots and pause for a few deep breaths to ease any discomfort.
To massage your pectoralis major muscle, stand in a doorway with one side of your chest and shoulder against the wall next to the door. Put a lacrosse or tennis ball on the muscle and move it around slowly. Pause and apply pressure to any knots to release them.
Loosen Up | Stretch Your Neck and Shoulders
Prior to beginning your run, engage in neck and shoulder movements in order to enhance blood circulation in those regions. Additionally, take a few moments to allow your central nervous system to assess the position in space that your muscles are holding.
Assuming a relaxed stance, bend your head downwards towards your chest and maintain the position momentarily. Proceed to rotate your neck to the right and then to the left before bringing it back to your starting point. Conclude the exercise by gazing upwards and holding the position for a few seconds.
Begin by returning your head to a neutral spinal position to unwind. Next, take a deep breath and lift your shoulders as high as possible towards your ears, then release them abruptly and unwind with a loud exhale. Repeat this shoulder movement several times while inhaling and exhaling before proceeding with arm circles in both forward and sideways directions.
