Top Tips To Improve Your Forward Head Posture

Ever had pain in your upper back or neck? Do you work at a desk, or do you spend a considerable amount of time looking at your phone? If yes to any of these, you may have/be developing forward head posture!

Forward head posture is incredibly common, with prevalence going up and up the more we move into an electronics-dominated age. A study was carried out in 2018 looking at students and their neck health which found a worrying 63.96% of them had forward head posture. They’re supposed to be the fittest and healthiest out of all of us at that age!! Just look at how much extra stress this causes your neck. ↓↓↓↓

Unfortunately, we see hundreds of clients at our clinic who have let their forward head posture stick around too long, leading to joint and tissue irritation and pain. The best and easiest thing to do is be proactive and nip it in the bud before it starts to become your habit.

Take a look at these tips below and get started!

1. Keep moving – If you find yourself sat or stood in one position for a long time this tip is key. Practice moving your neck and shoulders as far as they can in all directions and do big circles with them too. Also get up every 30mins or so, even if its just to march on the spot for 30 seconds

 

1. Get your ergonomic set up looked at – This one is huge if you spend a lot of time at a desk. A quick Google of what your setup should look like will give you a great place to start. 

1. Do these exercises

Chin tuck https://www.youtube.com/watch?v=hYW0LNH7RdU

Thoracic extension exercise https://www.youtube.com/watch?v=ssATmMQOz6s

Door frame stretch https://www.youtube.com/watch?v=rT7rgXQtDcI

 

1. Get adjusted – Getting adjusted will start working on your bad postural habits, stopping them further compounding and reducing the stress on the tissues leading to a much happier neck and shoulders!