Forward Head Posture

Neck-Pain-Exercise-Leaflet

Forward Head Posture – Neck Pain

There is a lot of information out there on neck pain and the main causes. The one I want to look at on this blog is Forward Head Posture, as it is one of the causes of neck pain. This is for you office workers and everyone else who spend long periods of time hunched over your computers, phones or any other gadgets you love to use.

What’s Forward Head Posture
Forward head posture is when the neck moves forward, placing the head in front of the shoulders rather than directly above. This actually increases the weight of your head which in turn causes neck & back pain, headaches, migranes and other health problems. If you spend a lot of time on a computer, tablet or smartphone you are most likely to end up adopting this poor posture. 

How to fix forward head posture.

  • Reorganise your work station – adjust your chair, your elbows should be at a 90º angle when you rest your arms on your desk. Feet should be flat on the floor and the top third of your screen should be at eye level.
  • Take regular breaks – move around and stretch your neck every few hours.
  • Avoid carrying heavy bags – to reduce strain on your neck.
  • Soft Tissue Mobilisation – to release trigger points.
  • Neck Muscle Stretch – to improve range of movement.
  • Chest Muscle Stretch – to improve upright posture by moving the head and shoulders back.
  • Resistance Training – to activate the muscles that run from the shoulder blade to the neck and skull.