Forward head posture (FHP) can cause chronic pain, numbness in the arms and palms, poor breathing, and even pinched nerves. This is because every centimeter of your body extends forward, your neck must support an additional 4.5 kg! Many people do not realize that the neck posture is not correct. So, it's a good idea to check your posture to see how long periods of computer use or watching television, or an incorrect sleeping position, have on the way your neck supports your head. Stretch and strengthen your muscles with specific exercises to reduce tension and other symptoms of poor neck posture.
Step
Method 1 of 4: Diagnosing Posture with the Wall Test
Step 1. Stand with your back against a wall
Open your heels shoulder-width apart, press your buttocks against the wall, and make sure your shoulder blades touch the wall (this is more important than touching the top of your shoulders against the wall).
- It's a good idea to squeeze the shoulder blades so that they are in a more natural and straight position against the wall. This posture is also known as "pump out chest".
- When adjusting the position, pay attention to the posture of your head. Feel whether the back of your head is touching the wall or not. If your head isn't touching the wall, you have a leaning head posture, and your neck muscles are likely quite weak.
Step 2. Correct your head posture by touching the back of your head
Assume there is a thread that extends from the base of your neck to the crown of your head. Pull the thread from the crown so that the neck becomes longer. As the back of your neck gets longer, your chin goes in and down as if toward the back of your neck. This is the correct posture of the neck and head.
Make sure you don't just move your head back and increase the curvature of your neck. This posture is also wrong. Focus on making the back of the neck longer
Step 3. Stand in this position for 1 minute
This is proper head posture, and your body needs to remember it. Return to this posture as often as possible to review your posture changes.
Method 2 of 4: Relaxing Tense Muscles by Stretching
Step 1. Relax the occipital muscles (back of the head) with a massage ball
The occipital muscle is a small muscle at the base of your skull, just above where your neck meets your head. If this muscle is tense, you will experience pain, tension, headaches, and dizziness. The best way to relax this muscle is with a massage ball. Use a tennis ball, squash ball, small foam roller, or something similar in shape. Lie on your back and place the ball under your neck, just below the base of your skull on one side of your spine.
Turn your head from side to side to roll the ball in different areas. Do it for 5 minutes and make sure you massage both sides of the neck
Step 2. Stretch the back of your neck regularly
Stand straight, and tilt your chin to your chest. Link the fingers of your hands and place them behind your head. DO NOT pull your head down, but let the weight of your arms press against your head and stretch the back of your neck.
Hold for 30 seconds. Repeat 3 times or more
Step 3. Stretch both sides of your neck
Stand or sit up straight. Keep your nose facing straight ahead, and bring your right ear close to your right shoulder. Rest your right hand against the side of your head and allow the weight of your palm to pull and stretch the left side of your neck. Once again, do not pull your head. Just let the weight of your palm gently bring your ear to your shoulder.
- If your shoulders slump forward, bend your left elbow when your head is tilted to the right, and place your left arm behind your back with your palms facing out.
- Do this for 30 seconds on each side, and repeat 3 times.
Step 4. Relax the SCM muscle at the front of your neck
The sternocleidomastoid muscle (SCM) is a strong, thin muscle that stretches from just behind the ear to around the middle of the esophagus (this muscle connects at the end of the collarbone close to the midline) to form a "V"-like divot at the front of the neck. You should be able to feel this strong layer of muscle. Find, and massage the muscles in gentle, gentle pinching and rolling motions between your fingers. Massage in an up and down motion along the muscles.
- Do not press too deep because it can hit other sensitive parts. Massage with movements such as pulling or lifting the SCM away from the neck.
- You may find it easier to find and relax the muscles by turning your head in the opposite direction. For example, you can feel the right SCM by turning to the left while keeping your nose straight ahead.
Step 5. Stretch your chest muscles
Go to the open doorway. Place your right hand on the right side of the door, and your palm facing the door. Bend your elbows until they form a 90° angle, and your forearms are flush with the sides of the doorway. Step forward with the right foot. Do not remove the forearm from the door. You should feel a stretch in the pectoral muscles in the front of your chest, close to your armpits.
Hold the stretch for 30 seconds and repeat on the opposite side
Step 6. Consult a professional
A chiropractor or massage therapist understands the intricacies of and how to treat pain caused by wrong posture. See a massage therapist or chiropractor and ask about stretches and exercises you can do at home to treat your problem.
Method 3 of 4: Strengthening Muscles with Exercise
Step 1. Perform a chin retraction, also known as a nose nod
Lie on your back, bend your knees, and place your feet on the floor so they don't strain your lower back. Keep your nose perpendicular (pointing forward) with the ceiling. Slowly nod your head forward without moving your neck. Imagine that you draw a small arch with the tip of your nose. Do the movement very slowly.
Slowly return your nose to a vertical position. Repeat 10 times. After a few days, increase the reps to 20 times. In the following week, start doing 2-3 sets of chin nods every day. Once you get used to it, try doing the exercise standing up with or without leaning against a wall
Step 2. Practice a shoulder blade squeeze
Sit up straight in a chair. Your neck should be extended, your knees bent at a 90° angle, and your feet flat on the floor. Squeeze your shoulder blades together, as if trying to bring them together. Assume that you are trying to hold a tennis ball between your shoulder blades for 3 seconds. Then, slowly release and return to a relaxed position.
- Deliberately drop your shoulders if the tension causes your shoulder blades to creep into your ears. Let your arms hang at your sides.
- Repeat this exercise 10 times and move in a controlled manner. Increase the time holding both shoulder blades down to 10 seconds, and do 2-3 sets daily as you get stronger.
- Tight chest and weak back muscles are usually experienced by people who often work behind a desk or in front of a computer. As a result, both shoulders tend to slump forward. This exercise helps correct the bad posture.
Step 3. Increase your range of motion with advanced chin retraction
Sit in a chair or stand up straight. Practice chin retraction / nose nod several times. When doing chin retraction, let the nose sweep down slightly. After nodding, keep your chin at the same level as your neck, but move the crown of your head back.
- Hold for a few seconds and slowly return your head to an upright position. Then, finish the chin retraction exercise. Do 10 times, and increase the number of reps and sets as your strength increases.
- During this exercise, don't forget that you're not trying to increase the curvature of the neck, but rather tilting your head back in the correct, natural position. People who have long had their head tilted forward may have difficulty doing this exercise at first.
Method 4 of 4: Improving Posture Through Daily Habits
Step 1. Arrange your computer layout so that it is ergonomic
Raise the monitor so that the top 1/3 of the screen is at eye level. Measure the distance from the monitor to the eyes and make sure it is not less than 45-60 cm. You may need to prop up the computer with some books, use a taller or shorter desk, or adjust the height of the chair. Use a tape measure to determine the distance between the monitor and your face, and adjust the position of your chair.
Step 2. Try not to carry a heavy bag or purse
We recommend that you use a sling bag or purse that is small and light. If you have a lot of luggage, use a backpack instead of a one-strap bag and make sure it's specially designed to distribute the weight evenly. Do not always carry the bag on the same shoulder because it can damage your upright posture. Change the shoulder used to carry your bag regularly.
Step 3. Stretch every 30 minutes in front of a desk, computer, or television
If you work at a desk or at a computer, stand up and move around frequently to reduce stress on your neck and back. Taking a break and taking a short walk every half hour will do you good. Take 30-60 seconds to stretch your neck every two hours. It's the same if you sit on the couch and watch television for too long.
Step 4. Purchase a neck support pillow
If your neck often hurts when you wake up, chances are your sleeping posture is wrong. A neck support pillow will help you lay your head in the center of the pillow and support your neck using the strong, curved part of the base of the pillow.
Step 5. Stand with the correct posture
As you walk, keep your shoulders back and straight. Tighten your core muscles (abdominal muscles) so that your body is straight. Bend your knees slightly to reduce the pressure on your pelvis. Buy shoes that can support the arch of the foot well. All of these things will be very beneficial for your posture.
Step 6. Walk with a good attitude
Keep your chin parallel to the floor as you walk, and step in a heel-to-toe motion. Don't look at your feet or bend over. Keep your buttocks and stomach straight with your whole body.
Step 7. Try using a posture brace
This device has proven useful in forcing the shoulders back and keeping the head in line with the spine. Use this tool every day to maintain good posture and improve the position of both shoulders.
