How to Improve Your Forward Head Posture

Simple Ways to Develop Healthy Forward Head Posture

If your head is normally positioned in front of your shoulders even when you're in a resting position, you could be placing too much extra weight on your cervical spine (neck) and upper back. This added pressure can also affect spine-supporting muscles and accelerate the disc degeneration ("wear and tear") process that naturally occurs over time. One way to stop this potentially painful cycle is by making a conscious effort to improve your forward head posture. Here are some things you can do to achieve this goal.

Do Chin Tucks

Chin tucks target the upper thoracic extensors. These are the muscles that play a key role in keeping your head lined up correctly with your shoulders. Chin tucks can be done in three easy steps:

1. Place your upper back against a wall with your feet shoulder-width apart
2. Tuck your chin downward as you keep your face forward while pulling your head back until it gently touches the wall
3. Hold the position for about 5 seconds, rest, and repeat 10–15 times

Target Tight Chest Muscles

The pectoralis muscles are your main chest muscles, and they can also contribute to forward head leaning if they’re tight. If you gently stretch these muscles, it may be easier for you to naturally keep your head aligned with your shoulders. Try the following simple stretch to target tight chest muscles:

• Find a corner in a room or use a doorway so you can brace your forearms against adjacent walls or doorjambs
• Position your elbows so they're just below shoulder-level
• Keep your head up as you lean forward until you feel the stretch in your collarbone and chest
• Hold the stretch for about a minute

Embrace Ergonomics

Problems with head-shoulder alignment often develop over time because of habits such as leaning forward while looking at a computer or laptop screen. If you spend a lot of time each day doing this, make your workspace more ergonomically designed so you’ll be more likely to maintain correct alignment. Here are five steps you can take:

1. Adjust your monitor so your eyes naturally focus on the top part of the screen 
2. Set up your keyboard and mouse so your forearms are naturally parallel to the floor as your elbows bend at a 90-degree angle
3. Use an office chair with a supportive headrest
4. Opt for an ergonomically designed chair that naturally conforms to the shape of your spine so you don't unintentionally lean forward
5. Set your phone to periodically remind you to check your head-neck-shoulder posture periodically throughout your day

Try a Cervical Pillow

Also referred to as an orthopedic pillow, a cervical pillow is a specially designed pillow that has an inward curve in its center to support the natural curves of the neck. The purpose of using this type of pillow is to keep the neck and head in a neutral position so the head doesn't flex forward. As long as we're on the topic of sleeping, also improve your forward head posture by:

• Sleeping on your back
• Avoiding the temptation to pile multiple pillows under your head
• Placing a rolled-up towel under your neck if a cervical pillow isn't comfortable for you

If you have existing neck or upper back pain, check with your Los Angeles spine surgeon to find out for sure what the source of your discomfort is. If it's nothing more than soft tissue strain, improving your head-neck posture may provide welcome relief.

For more advice on improving your posture or any other aspect of neck and back health, call on the industry-leading spinal health specialists at The Spine Institute. Our physicians are pioneers in using cutting-edge methods to diagnose and treat every source of neck and spine pain. Call one of our friendly team members today at 310-828-7757 to schedule a consultation.