Forward Head Posture or 'tech neck' is when the head is out of alignment and sitting forward of the spine. This poor positioning of the neck and head can cause a variety of problems due to the increased compressive forces going through the neck joints; for every inch of forward movement there is an extra 10 pounds of load going through the spine. It also causes muscles and nerves in the neck and shoulders to become imbalanced creating tension and stress.
It can also have a knock on effect of the whole body as your centre of gravity is affected resulting in positional changes in the lower body to counter balance the forward position of the head.
Forward Head Posture is usually accompanied by a kyphotic (rounded) upper body position that can result in poor breathwork, poor shoulder mechanics, reduced neck mobility and vision (due to the eyeline being downward rather than forward).
Do I have Forward Head Posture?
Stand with your back against a wall with your heels positioned shoulder width apart
Ensure that the back of the pelvis and shoulder blades are in contact with the wall
Now, check your head position – imagine that your chin is resting on a shelf parallel to the floor. Is the back of your head touching the wall?
If it’s not, it is likely that you have forward head posture
Try these 5 moves below that will help to stretch out the front of the body to reduce rounding of the spine and bring the shoulders and head into better alignment.
1 Chin tuck
This is small subtle movement to help bring the head into a better postural position. It can help to place the head on a Pilates small ball to facilitate the movement but it can be done without.
Stand with your back to a wall (with your head resting on the ball if required)
Imagine that your chin is resting on a shelf parallel to the floor
Draw your head to the back of the shelf whilst simultaneously lengthening through the crown of the head. You should feel yourself growing a little taller up the wall and the back of the neck lengthening. Don't pull the chin in and down on the backward movement or lift the chin rather than lengthening the spine on the upward movement.
Hold and then release. Move slowly so that you can feel the movement. Repeat 10-15 reps.
2 Dart
This exercise opens out the front line, improves the position of the scapula while strengthening muscles in the back of the body.
Lie on your tummy with your legs together, arms down by your sides. You can rest your forehead on a small pillow.
Engage your abdominals by gently pulling them away from the mat.
Widen out your collarbones and float your arms off the floor so they are in line with the side seams of your trousers.
Lengthen through the crown of your head and bring your head and chest off the floor, keeping the abs engaged and reach your fingertips to the end of your mat.
3 Thoracic extension using a foam roller or towel
A fabulous position for bringing the thoracic spine into extension! If you spend your day hunched over a computer screen, this is the stretch for you.
Lie on your mat with your knees bent and place a foam roller or rolled up bath towel horizontally underneath you in your mid-back.
Supporting your head with your arms in a chicken wing position, slowly start to bring yourself over the roller and back up again.
Slowly start to increase your range of movement over the roller.
Experiment with position of the roller - move the roller by a couple of cms up and down to work into all areas of the thoracic spine.
4 Pec stretch on Floor
A great stretch for the pecs and the shoulder that can be done on the floor or standing against a wall.
Lie prone on your mat with your left arm directly out to the side in a half 't' shape with your hand level with your shoulder.
Slide your arm on the floor so that your hand is now slightly higher than your shoulder.
Bring your right hand to your shoulder.
Push into your right hand to rock yourself onto your left side whilst keeping your left shoulder as close to the floor as possible.
You should feel the stretch in your left shoulder and pectoral area. Hold for 30 secs.
Repeat on the other side.
5 Pec Stretch on Foam Roller or towel
A relaxing stretch targeting the pectorals and improving shoulder positioning.
Lie on your mat on a foam roller or bath towel longwise so that your spine is fully supported by your equipment from the crown of your head to your tailbone. Use a yoga block or book to support your head if needed.
Find a good postural position, ensuring your pelvis is in neutral with your lower ribcage soft and not flaring upwards. Ensure your head and neck are in a good position by taking the chin tuck move.
Raise your arms so that your hands are over your shoulders, palms facing. Extend your fingertips to the ceiling and then lower the arms out to a t-shape until your hands are resting on the floor.
Relax into the position, using breathwork and allowing the front of the upper body to release. Hold the position for a couple of minutes or longer if comfortable.
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