In this article, we’re going to talk forward head posture which is something honestly become more prominent nowadays. We usually see the relative association of rounding of the shoulders and rounding of the upper backend with posture.
Due to the increase in technology usage and time spent on deskbound causes a considerable increase in the amount of pressure exerted on your spine. The forward posture moves forward over time. This can lead to neck pain, breathing problems and more serious health issues. This isn’t always a case but regardless we need to address the issue of what’s happening at the neck.
Forward head posture test
You’re also just going to look healthier, taller and overall more confident when your posture corrected ideally. To measure whether your posture is correct or not, If you draw a straight line down from the top of your head down to your hips everything should be aligned.
Mainly the deep cervical flexors are supposed to keep your head in a neutral position. In forward head posture, due to weakened muscles, your head expanded forward that is causing your head to protrude forward.
Is forward head posture correctable?
Clinical studies have shown that tightens muscles strengthen the weaker muscles and properly correct the bad posture.
Stretches are effective, helpful and the best ways to fix forward head posture. If properly implemented the stretches we are going to discuss with you in your daily routine, you will definitely prevent yourself from any serious injuries.
We need to focus on the three main muscles the sternocleidomastoid, the anterior scalene, and the suboccipital. Hours of looking down at our phones or computer every day these muscles become stuck in a shortened position which creates the forward head posture. As a result of stretches, you are not only able to restore natural positions of muscles but also prevent yourself from serious harms.
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how to improve forward head posture?
Forward head posture is a complicated combined disorder of neck and shoulder muscles. If not fixed in time, it will lead you to undesirable neck tension and dizziness vertigo neurological disorders. There are several ways to fix bad posture through treatment, yoga for head and neck, and stretch exercises. In this article, I will discuss some neck muscle exercises that help you to eradicate neck pain and dizziness.
- Stretches for tighten muscles
- Stretching exercises for weaker muscles
Exercises for tighten muscles
Lengthen the sternocleidomastoid exercise
The first stretch is going to lengthen the sternocleidomastoid (To flex the neck both laterally and anteriorly, as well as rotate the head contralaterally to the side of contraction). You can do this either sitting or standing. Make sure that you keep your back straight and neck in line with your spine as you perform the stretch. To stretch the left side using your left hand to press your chest a little bit to create some traction.
Rotate your head to the opposite side and then bring your head all the way back until you feel stretch. You should feel a nice pull in the front of the neck hold this for 30 to 60 seconds or 10 deep breaths and then switch to the other side.
Stretch to fix for the anterior scalene
The second stretch is very similar but is going to target the anterior scalene (used to rotate the neck and move it laterally and forward). To stretch the left side use your left hand to depress your chest. Bring your right ear to the right shoulder then rotate your head to the left and then point your chin up towards the ceiling again. You should feel a nice stretch in the front of your neck. Hold this for 30 to 60 seconds or 10 deep breaths and then switch to the other side.
Stretch for the suboccipital fix
The third muscles we’re going to target are these suboccipital (used to extend and rotate the head), which is located in the back of the neck. We are going to release them by using a tennis ball or lacrosse ball. Place the ball on one side of the back of the neck while lying on the ground and tucking the chin up and down. You can hold the ball with your other hand to prevent it from slipping. Do this for about 10 deep breaths on each side.
Stretching exercise for weaker muscles
Chin Tuk and flexion
Now, we are going to work on strengthening weakened muscles in our neck which is just as important as stretching the tightened muscles. For this, we are going to use chin tucks, which acts both strengthen the weakened muscles and lengthen the tight ones.
Tuck your chin by activating the muscles below your chin in the front of your neck while lying on your back with your knees bent. Hold this for a second or two and repeat think about trying to give yourself a double chin. You can also use two fingers to guide and cue your chin through the movement to perform about 15 reps.
You can progress it by just slightly lifting your head off the floor by centimeter. Now, perform the chin tucks with your head elevated again. Focus on activating the muscles in the front of your neck which you should feel working throughout the movement.
These don’t necessarily have to be performed just on the ground. They can be done sitting or standing with your back straight against a wall or even when you’re driving or just standing throughout the day. Try to get around 30to 40 reps of these throughout the day.
Tips to prevent forward posture
Finally, in addition to these exercises, there are some tips you can follow to keep your body in a natural position.
You need to be aware of your neck alignment throughout the day. Always take care of the line of your backbone that should be in a straight-line position.
When sitting or working on the computer always try to keep your head and neck in a neutral position with your back.
When it comes to exercises in the gym you should aware that your head aligned with your back during all of your lifts. Keep your head still lying on the bench while lifting the weight will balance all your neck muscles in line.
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Sum the discussion above is that a simple stretches routine of two to three times every day you can surely get a forward head posture right. When it comes to postural corrections frequency is the most important factor. So try to do exercises for forwarding head posture corrector at least a couple of times a day. You’ll start to see improvements in your posture very quickly.
Keep in mind that this posture can take literally hundreds of hours to develop so it’s not something that’s just going to fix itself overnight. But if you adhere to as they are consistent with the routine that mentioned above then you’re going to see a lot of major improvements really quickly.
However, that being said forward head posture more often than notes a company with upper cross syndrome or rounding of the shoulders and the upper back so if you guys are struggling with that as well follow the step guides for better posture.
I hope you had interestingly read out the article and literally enjoyed it. If you found it useful feel free to share it with your friends and others.