Forward head posture (FHP), also known as “tech neck” or “text neck,” can result from prolonged poor posture, typically due to leaning forward to view screens or other activities. Here are several corrective measures and exercises:
Chin tucks: This exercise targets the deep cervical muscles. To perform, place two fingers on your chin, gently tuck your chin in, and retract your head backward while keeping the chin tucked. Hold for a few seconds and repeat for multiple sets.
Neck flexion (suboccipital stretch): This stretch focuses on the back of your neck. Tuck your chin with one hand and use the other to gently pull your head towards your chest until you feel a stretch. Hold for 20-30 seconds and repeat.
Thoracic spine opener: Using a foam roller or a rolled towel, lie down with it placed under your upper back to help loosen the area and promote spinal alignment.
Corner stretch: To stretch your chest and shoulder areas, face a corner or doorway, place your forearms against each wall, and lean forward until you feel a stretch under your collarbone.
Ergonomic adjustments: Adjust your workspace to encourage better posture. This includes setting your computer monitor at eye level and using an ergonomic chair to support your spine.
Cervical pillow: Sleeping on a cervical pillow can help maintain the natural curve of your neck, reducing the strain and promoting proper alignment.
Posture correctors: Using a posture corrector can effectively train your body to maintain proper alignment. These devices help keep the shoulders back and the neck aligned over the spine, which can alleviate the strain caused by FHP. While posture correctors can provide immediate relief and corrective positioning, they should be used as part of a comprehensive approach, including exercises and ergonomic adjustments for long-term improvement.
Consistent practice of these posture exercises, mindful posture throughout the day, and appropriate ergonomic setups can significantly improve forward head posture.
