Have you noticed that your head is tilting forward? Have you been applying forward head posture exercises and it seems nothing is working? Maybe you are wondering, how long does it take to correct forward head posture? All these and more will be answered in this article.
Forward head posture maybe what seems normal and comfortable for you, but it is far from it! But don’t worry, there are ways to fix it.
Most people suffer from varying degrees of forward head posture, which is not surprising at all as they spend a lot of time focusing on things in front of them like phones, computers, and books.
The neck flexion that comes with a forward head posture puts great pressure on the spine and can cause stiffness and even pain in the neck and back.
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Forward Head Posture
Forward head posture is a problem with the alignment of the neck, chest, and shoulders which can be easily corrected with various braces or with the help of doctors and chiropractors.
You should also avoid practices that make your condition worse, such as bending your neck too much when texting, working on the computer, or sitting for a long time in front of the TV.
Do not forget these little things, or it could make your condition worse.
Start exercising outside in the park or gym where you feel most comfortable, do exercises like pull-ups, squats, push-ups, deadlifts that help strengthen your whole body.
Do exercises that help strengthen the muscles in your neck, as it is your weakest area of the body that causes your head to move forward.
Continue to do stretching or rolling neck exercises every day, and also add exercises that help strengthen your back muscles, like dragging or rowing, do it 2-3 times a week.
Early correction of the forward head posture problem is very good as it prevents a decrease in neck function later in life, so it is best to start early.
Now to the question: How long does it take to correct forward head posture?
The short answer is that it can take anywhere from a few weeks to several months depending on:
- The severity of your problem, and
- How much effort do you put
In extreme cases, it may not even be completely reversible.
Below I will give you an in-depth explanation and answer, but first, let me briefly talk about the main problem with maintaining this type of posture.
Unnecessary stress on your spine
Before jumping into how long does it take to correct forward posture, I believe you need to know what can cause the forward head posture.
If you are reading this on your mobile phone, tablet or laptop, it is likely that you are bending your neck.
Add this to your bad posture and we are quickly talking about serious neck flexion.
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Researchers estimate that most people spend an average of two hours a day leaning on their mobile phone or tablet.
Here’s a great way to show how much stress this puts on your spine and the muscle tissue that supports it.
An adult head weighs about 4 to 5 kg on average and when the head is in a normal position, the “load” that you carry is equal to that.
As your head tilts forward and the angle between your head and your spine increases, the additional stress on your spine also increases. That can be described this way:
- At an angle of 15 degrees, the load is equivalent to 12 kg
- At an angle of 30 degrees, the load is equivalent to 18 kg
- At an angle of 45 degrees, the load is equivalent to 22 kg
- At an angle of 60 degrees, the load is equivalent to 27 kg
This very stressful position also affects the curvature of the spine and, in the worst case, can cause permanent physical changes that put you at risk for injury and pain.
So if you are reading this on your cell phone with poor posture, ask yourself how many times do you think you have this position each day and do the math.
This may help to improve things!
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How Long Does It Take To Correct Forward Head Posture
In this section of this article, I will be taking a general approach to tackle the question, how long does it take to correct forward head posture?
The question, “how long does it take to correct forward head posture?” has been asked by a lot of people who suffer from this condition. This may be because they have been trying to correct this poor posture for some time and it seems not to be working.
As mentioned at the beginning, the time required to resolve forward head posture obviously depends on the severity of your problem, how long you have had it and the efforts you make to resolve it.
One scary fact to keep in mind is that if your condition has lasted a long time and caused physical changes in the spine, chances are you will never be able to return to 100% normal posture.
However, no matter how bad your head posture is, you can always improve a lot.
I read things on the Internet and even spoke to an acquaintance who will soon graduate from medical school to get a good idea of how long it takes to correct forward head posture.
What I understood is that if you commit to improving your head posture, you may feel a little better after a few days. You may even feel some relief after the first few exercises.
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But, it will probably take weeks of continuous work on your posture before you see noticeable improvements.
To completely “correct” the posture of the head, it can take months and if your problem is serious, it can take several months.
However, if you do everything right, you will start to see results within the first month. Correcting the forward head posture problem is not that difficult, but if you have patience and really want to get rid of that awful forward-facing head, you will start to see results a lot earlier.
Be consistent with the exercises and avoid at all costs all the things that will cause more harm to your health.
But remember one thing heard forward posture cannot be resolved overnight: you have to work hard every day to get rid of it.
If you use orthopedic devices/braces to correct the posture of the head forward, better use reliable and good quality products. In addition to good exercises, orthopedic appliances will guide your correction process.
It all really depends on how you use your body and the habits and exercises you apply in your life.
You have to constantly work on it. In the future, if you begin your old habits again, it will bring back the forward head posture again.
If physical exercise does not improve your condition, you should consult your doctor for further information as he/she can better understand your situation and provide you with treatment to quickly correct the posture forward.
But to encourage you, I would say that once you recognize that you have a problem and are committed to change for the better, you are on the right track.
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Some Neck Braces I Recommend that can help correct Forward head posture
1. Deluxe Home Cervical Traction Kit 2.0
Click here to view and purchase the product on amazon
2. Cervical Traction Device by Neckfix
Click here to view and purchase the product on amazon
3. Portable Neck Cervical Pneumatic Vertebra Tractor Pillow
Click here to view and purchase the product on amazon
The Negative Effects of Forward Head Posture
Stiffness and pain in the neck and back are common effects of poor head posture.
If your neck often hurts after a long work/study session sitting at a desk, you probably know what I’m talking about.
But in severe cases, it can even cause muscle pain, headache, and dizziness.
There is growing evidence to suggest that poor posture, such as your forward head posture, can affect your mood and brain function. Primarily, this has something to do with the increase in cortisol, the stress hormone.
If you exercise, such as weight training (which I think is a great idea), you have a higher risk of injury
Interestingly, the back pain that can arise from a forward head posture is not necessarily in the upper back. Because each spinal muscle and each ligament is affected, pain can manifest in less obvious places.
In the most extreme cases, it can even cause pain, like the chest.
Continue reading how long does it take to correct forward head posture
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So, for those of you asking how long does it take to correct forward head posture? I believe that after reading this article you have known the answer to the big question “how long does it take to correct forward head posture?”
All that is required of you is to know how to fix your forward head posture and you will be on your path to having a great posture.
