Forward Head Posture and How to Fix It

Forward Head Posture and How to Fix It

The Condition

A common postural problem seen in people who sit for long periods of time is a forward head posture. Typically, this posture goes hand-in-hand with the rounded shoulder posture and occurs for many reasons including poor muscular endurance of the cervical stabilizers to resist gravity. Individuals with this posture can develop tightness in the upper trapezius and levator scapulae muscles and weakness in the deep cervical stabilizers. Over time, this posture can lead to neck pain and especially headaches. Luckily, stretching and strengthening exercises can help improve this condition.

The Fix

First, release the upper trapezius and levator scapulae holding tender spots for 30 seconds. This can be done using a lacrosse ball and leaning against a wall, placing the ball in spots that are tender. Next, stretch the upper trapezius and scalene by reaching your hands down and behind you and tilting your head as far back as you can. Hold this stretch for 8-10 seconds and repeat throughout the day.

Leave a Reply

Your email address will not be published. Required fields are marked *