What is forward head posture?
Have you ever heard of the term ‘forward head posture’? No? We’re not surprised. Unless you’re a health practitioner you probably have never come across this terminology before. However, it is fairly self-explanatory.
Imagine yourself sitting at your desk, hunched over, head buried in paperwork. As you lift your gaze to double check something on your computer, your neck kinks slightly. This is you unknowingly shortening the muscles in the back of your neck and putting your head, neck and spinal column out of alignment.
If you’re having a particularly stressful day and continue this kinking action, it may lead to neck strain, head aches and/or muscular pains, just to name a few of the negative side effects.
How do you fix forward head posture?
If you’re sitting there thinking you’re three steps ahead, think again. Setting up your office ergonomics is not the quick fix to forward head posture that you were after.
A combination of daily exercise, stretches and correct posture will help give you a substantial advantage. Some desk stretches to try throughout the day include:
Cervical retraction: The motion of aligning your head with your cervical spine. As demonstrated in the image below.
Strengthening your rhomboids: Seated or standing. Externally rotate your hands and arms and squeeze your shoulder blades gently back and down. Hold for 5-10 secs. Repeat 3 to 5 times.
Stretch your pecs: Stand facing the corner of your office and place a hand on either wall. Exhale and lean toward the wall as if you were doing a push up. Pull your lower abdominal muscles into your spine. Hold for 5-30 seconds and then repeat.
Chin Tucks: This exercise is great for strengthening your upper thoracic extensors, the muscles that align your head over your shoulders. Start by standing with your back up against the wall and feet shoulder width apart. Tuck your chin down towards your chest whilst pulling your head back to touch the wall. Hold for 5 seconds and repeat 10 times.
Does chiropractic and occupational therapy help forward head posture?
Yes! But don’t take our word for it let us show you at Langer Chiropractic and Soft Tissue Therapy Wembley.