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In the previous post, you got the answer to the question: how long does it take to correct forward head posture? Here, I will be dealing strictly on how to correct forward head posture.
Knowing how to correct forward head posture is very important in your bid to have an amazing posture. Knowing how to correct forward head posture is a step in the right direction if you are suffering from forward head posture.
Muscles Affected by Forward Head Posture
The muscles affected by the forward head posture are:
- Deep cervical flexors
- Erector spinae (lower cervical and upper thoracic)
- Shoulder blade retractors
- Suboccipital muscles
- Chest muscles
- Levator scapulae muscles
Make sure to stretch the extensor muscles and strengthen the flexor muscles which are the front neck muscles. Exercising these affected muscles will surely help reverse the posture from the head forward.
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Common Effects of Forward Head Postures on the Body
Forward head posture can affect your body in many negative ways, and if you delay treatment further, it will be more painful and more difficult to correct your head-forward posture.
These are the common effects of forward head postures on the body.
- Numbness in the hands and arms.
- Insufficient breathing
- Depression
- Memory problem
- Stress
- Negative self-esteem
- Chronic pain
- Pinched nerves
- Behavioral issues
- It can also affect brain function
These are some of the effects of forward head posture on the body.
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What Are The Treatments For Head Forward Posture?
The forward head posture can affect your overall personality and make you uncomfortable in front of the crowd.
This posture has become more rampant in this technological age where people spend most of their time on their cell phones and laptops and spend less time exercising outdoors.
This forward head posture problem is now becoming very common in members of the generation born between 1981 and 1996 and adults. The main cause of forward head posture is using the wrong postures when texting or working on the laptop or sitting in front of TVs for an extended period, etc.
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But don’t worry if you have a lump on the back of your neck due to forward head posture, there are many treatments available today that will fix your problem quickly. They are;
- Physiotherapy
- Conventional Medical Treatment
- Chiropractic treatment
1. Physiotherapy
Physiotherapy focuses on relieving postural problems and strengthening the weak back.
2. Conventional Medical Treatment
Conventional or modern medical treatment helps to alleviate the symptoms of forward head posture but is unable to cure it completely from the roots, which are the main concern.
3. Chiropractic Treatments
In chiropractic treatment, the chiropractors use their hands to treat joint pain. This type of treatment is very effective if it is a problem of forward head posture before or any other problem related to the joints. It is best to seek the help of a good chiropractor. A chiropractor provides treatment to quickly correct the forward head posture.
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How To Correct Forward Head Posture
There are many exercises that can correct your forward head posture.
What these exercises should accomplish is more or less:
- Strengthen the underused muscles at the back of your neck, and
- Stretch the tense muscles in front of the neck.
But you are unlikely to get great results if you don’t train to maintain a better overall posture. You could say that posture is not really something that you have, but it is something that you maintain.
Therefore, you will want to maintain a neutral spine as much as possible.
If you’re using a phone or tablet, it means it has to reach your eyes. And the computer screen should be more or less horizontal to the eyes when you sit straight with your shoulders pulled back and down.
It is unrealistic to do it all the time, but if you can do it gradually more and more and ultimately keep this position most of the time, then you are in good shape.
And you’re also much less likely to experience pain in the future.
If you are used to bending over, it can be very difficult and you can buy a called posture corrector.
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
4. Cervical Neck Traction Device – Neck Brace & Collar – Neck & Shoulder Pain Relief
Click on this link to view on Amazon and purchase.
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5 Exercises To Correct Forward Head Posture
It is not enough to know how to correct forward head posture. You go past your knowledge on how to correct forward head posture and do something about your poor posture. You must exercise!
These exercises can work very well to correct your poor posture, but keep in mind that you have to do them a lot of times over a long period.
For quick improvements, you should exercise daily or even twice a day.
1. Neck Stretch
Stretch each side of your neck by grasping the side of your head with your hand on the opposite side and gently pull your head to one side.
Do 3 sets of 20-30 seconds.
2. Chest Stretch
Most often, the forward head posture is accompanied and reinforced by tight chest muscles which also cause a rounded shoulder. So stretching those tight pecs is a very good idea.
The standing door stretch is one of my favorite for stretching the pecs.
Using any corner of the wall or door, place your right palm and forearm against one side of the corner/door at a 90-degree angle to your elbow.
Now lean gently until you feel a good stretch. Remember to maintain good posture while doing this.
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3, Glued to the Wall
Stand with your back to the wall. In this position, you will easily notice how tilted your head is.
Pull your shoulders back so that your shoulder blades touch the wall. Now, while maintaining this position, pull your head back so that it is properly aligned and hold this position for 1 to 3 minutes.
This strengthens weak muscles and stretches tense muscles while familiarizing you with the correct head posture.
Another thing you can do in this position is to lower your chin. This works the muscles at the back of your neck.
Repeat for 3 sets of 8 to 12 repetitions.
4. Book on Your Head
Walk slowly with a book on your head. Use a heavier book, but do not walk around the house with a full stack of encyclopedias and be careful not to drop the book.
If it falls, start again from the beginning. It may sound silly, but it works!
Work slowly up to 3 sets of 45 to 60 seconds.
5. Massage the Front Neck
Gently massage the thin fine muscles on each side of the throat. During the massage, you can turn your head a little to the opposite side.
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Check out this amazing YouTube video from Jeremy Ethier on how to correct forward head posture. I like you to do the stretches you see in the video. They are a little difficult to explain with the written word. However, I am very certain that these stretches will help to correct your forward head posture.
Conclusion
The time required to correct the forward head posture depends on the severity of the problem.
You may feel some relief after the first few times, but it will probably take weeks before you notice anything important. And it could take months before it’s really good again.
Knowing how to correct forward head posture is quite easy as you have seen from the easy exercises above. Don’t just gather the knowledge on how to correct forward head posture, practice them.
In addition to this, you need to learn how to maintain good posture throughout the day. For example, your sitting positions can have a huge effect on your overall posture. People with scoliosis need to know the best sitting positions for scoliosis.
This can be very difficult at first, as it is always when you have to change your usual actions or thoughts.
I think perfection is unrealistic and probably unnecessary, but most of us could probably feel a lot better if we improve our head posture.
