Forward Head Posture: What Is It And 5 Exercises You Can Do To Help It

Forward head posture is an increasingly common problem in our modern world, and it is closely associated with the rise of smartphone usage, computer work, and a sedentary lifestyle.

This poor posture position can cause neck pain, shoulder pain, and a variety of other symptoms that can detrimentally affect overall well-being.

Thankfully, with some focused exercises and posture awareness, forward head posture can be corrected.

In this article, we’ll outline what forward head posture is, explain how to identify it, and detail some simple exercises that can help alleviate it.

What Is Forward Head Posture?

Ideally, your body should adopt its natural vertical alignment, with your ears lined up with your shoulders when viewed from the side.

Forward head posture occurs when the head moves forward from this natural vertical alignment. With forward head posture, the head juts out, shifting the body’s centre of gravity and adding unnecessary strain to the neck and upper back (Forward Head Posture’s Effect On Neck Muscles).

Incredibly, for every inch the head moves forward, the effective weight of the head on the spine increases by about 10 pounds (approximately 4.5 kg).

This can cause a range of complications, including neck pain (Forward Head Posture Causes Neck Pain In Older Adults), muscle imbalances, and (if left untreated) more severe issues.

How To Know If You Have Forward Head Posture?

A simple test can help determine if you have a forward head posture. Stand with your back to the wall, ensuring that your heels, buttocks, and shoulder blades are touching it.

Now, observe your head’s position. Is the back of your head also touching the wall? If not, this is an indication that your head may be positioned too far forward.

Alternatively, ask a friend to check your posture from the side. Ideally, they should be able to draw a straight, vertical line from your ears down to the midpoint of your shoulders. If your head is positioned in front of this line, you likely have a forward head posture.

Forward Head Posture Symptoms

Depending on how long the forward head posture has been maintained and the severity of its angle, the associated symptoms can range from mild discomfort and restricted mobility to headaches and a herniated intervertebral disc (Side Effects). The most common symptoms include:

• Neck And Shoulder Pain: Extra head weight strains the muscles, leading to tension and soreness.
• Upper Back Pain: The muscles of the upper back overcompensate to support the forward head position.
• Headaches: Tension in the neck can contribute to tension-type headaches or even migraines.
• Limited Range Of Motion: Stiffness in the neck, shoulders, and upper back can restrict head mobility.
• Muscle Tightness: Tightness often develops in the chest, neck, and shoulders.
• Jaw Pain: The misalignment of the head can sometimes cause tension in the temporomandibular joint (TMJ), leading to jaw discomfort.
• Balance Issues: A shift in your head’s centre of gravity may also impact your overall stability and balance.

What Causes Forward Head Posture?

The common causes of forward head posture are well known (Causes). These include:

• Text Neck: Hunching over computers and smartphones leads to a forward head position known as “Text Neck” (What Is Text Neck?).
• Poor Driving Posture: Leaning too far forward when driving for extended periods.
• Sleeping Positions: Using too many pillows can excessively elevate the head, causing strain.
• Muscle Imbalances: Weakness in the neck or upper back can cause poor alignment over time.
• Injury: Neck strains or sprains may result in forward head posture as the body compensates for pain or injury.

Correcting Forward Head Posture

The good news is that it is possible to correct forward head posture (Ways To Improve Forward Head Posture). These are our current recommendations:

• Perform Forward Head Posture Exercises Each Morning

• Set Up And Maintain An Ergonomic Workspace

• Sleep On A Orthopaedic Pillow

• Consult Your Chiropractor

5 Forward Head Posture Exercises

Exercises that target the muscles responsible for maintaining proper alignment can help strengthen the neck and upper back, promote flexibility, and improve forward head posture (Exercises). Here are five essential exercises we recommend to help correct forward head posture.

Chin Tucks

Chin tucks are one of the most effective exercises for reversing forward head posture. They strengthen the deep cervical flexors in the front of your neck, helping to pull the head back into alignment.

• Stand or sit up straight with your shoulders relaxed;
• Place two fingers on your chin;
• Gently tuck your chin in and pull your head straight back, as if you’re trying to give yourself a double chin;
• Hold for 3–5 seconds, then relax.

Perform 10–15 repetitions, 2–3 times a day.

Wall Angels

Wall angels are great for opening up the chest and strengthening the muscles of the upper back, both of which are crucial for maintaining good posture.

• Stand with your back against a wall, ensuring that your feet, hips, and shoulders are touching the wall;
• Position your arms in a “W” shape with your elbows bent and your hands at shoulder height;
• Slowly slide your arms up the wall into a “Y” shape, then return to the “W” position;
• Focus on keeping your lower back, head, and arms in contact with the wall throughout the movement.

Perform 10–12 repetitions.

Chest Stretches

Tight chest muscles often pull the shoulders forward, contributing to a forward head posture. Stretching the chest can help counteract this.

• Stand next to a wall or doorway;
• Place one arm on the wall, with your elbow bent at 90 degrees;
• Slowly rotate your body away from the wall until you feel a stretch in your chest;
• Hold for 20–30 seconds.

Next, switch sides.

Neck/ Upper Trapezius Stretches

Stretching the upper trapezius muscles can relieve the tightness that often accompanies forward head posture.

• Sit or stand upright;
• Gently tilt your head toward one shoulder, using your hand to apply slight pressure if needed;
• Hold for 20–30 seconds.

Next, switch sides.

Thoracic Extension

This exercise focuses on extending the upper back, helping to reverse the slouching that contributes to forward head posture.

• Sit in a chair with a firm back;
• Place your hands behind your head, elbows out to the side;
• Slowly arch your upper back over the back of the chair while keeping your lower back stable;
• Hold for a few seconds, then return to the starting position.

Repeat 10–12 times.

Can Forward Head Posture Affect Your Balance?

Yes, forward head posture can affect your balance (Forward Head Posture Effects Static Balance Control). When your head shifts forward from its neutral position, your body’s centre of gravity changes. This alteration forces your body to work harder to maintain stability, increasing the risk of poor balance and even falls.

Exercises that strengthen the neck and improve posture, such as chin tucks and thoracic extensions, can help restore your balance.

How Can A Chiropractor Help With Forward Head Posture?

Chiropractors can help treat forward head posture by addressing the underlying structural imbalances that contribute to this condition. Using targeted spinal adjustments, chiropractors can realign the cervical spine, improving its function and overall mobility.

This is intended to reduce muscle tension in the neck and upper back. Soft tissue techniques and manual manipulations have also been shown to help alleviate problems associated with forward head posture (Manual Therapy For Forward Head Posture).

Additionally, chiropractors can provide personalised posture correction exercises, advice on ergonomic changes for workstations, and suggest adjustments to your daily habits that may prevent future strain on the neck.

Conclusion: Forward Head Posture: What Is It And 5 Exercises You Can Do To Help It

Forward head posture is a common issue, especially in today’s technology-driven world. Sadly, it often causes a range of uncomfortable symptoms, including neck pain, headaches, and balance issues.

The good news is that it can be corrected with targeted exercises and chest stretches. By incorporating these exercises into your daily routine and paying attention to your posture throughout the day, you can improve your alignment, reduce discomfort, and enhance your overall well-being.

Don’t let forward head posture weigh you down — start taking steps today to correct it and experience the benefits of better posture!