4 Ways To Correct Forward Head Posture

You may need to squeeze your shoulder blades together slightly to get them in a more natural position and align with the wall. This is sometimes called “opening your chest. " As you get into position, pay attention to your head position. Notice whether or not the back of your head touches the wall. If it does not touch the wall, you have forward head posture, and it is likely that you suffer from weak neck muscles. [2] X Research source

Make sure you are not simply moving your head backwards and increasing the curve of the neck. This is also improper posture. Focus on creating length in the back of the neck.

Turn your head side to side to roll over different areas. Do this for about 5 minutes, and be sure to massage both sides.

Hold for 30 seconds. Repeat 3 times or more.

If your shoulders slump forward, bend your left elbow and place your left arm behind your back with your palm facing outward (when your head is tilting to the right). Do this for 30 seconds on each side, repeating 3 times.

Don’t push too deep into your neck where you might hit other tender places. The massaging motion is like gently pulling or lifting the SCM away from other structures in your neck. It might help you find and relax the muscle by turning your head in the opposite direction, i. e. , turn your head to the left with your nose staying straight ahead to feel your right SCM.

Hold the stretch for 30 seconds and repeat on the opposite side.

Slowly return your nose to its vertical position. Repeat 10 times. In a few days, increase your repetitions to 20 times. The next week, begin doing 2 to 3 sets of nose nods per day. Once you get used to the motion, you can do them standing up against a wall or standing up away from the wall.

Intentionally drop your shoulders if tension has caused them to creep closer to your ears. Let your arms hang to your sides. Repeat this exercise 10 times, moving in a controlled manner. Increase to holding for 10 seconds and then to doing 2 to 3 sets per day as you get stronger. Chest tightness and weak back muscles are very common in people who spend a lot of time at a desk or in front of a computer. It tends to cause your shoulder to slump forward. This exercise helps to undo that poor posture.

Stay there for a few seconds and move slowly, returning your head to an upright position. Then, move out of the chin retraction. Do this 10 times, working up to increased repetitions and sets. During this exercise, remember that you are not trying to increase the arc of your neck. You are trying to pivot your head backward in a natural and correct manner. People who have had forward head posture for an extended period of time may find this very difficult to do in the beginning.