Side Effects
The consequences of chronic forward head posture can be significant.
However, this may not be enough.
Exercises
That’s why exercisein the form of stretching and strengtheningcan be so helpful.
Caia Image / Sam Edwards / Getty Images
Cervical Retraction
Cervical means “neck” and retraction means “to bring back.”
In this key posture exercise, the goal is to bring your head back in line with yourcervical spine.
To do the exercise:
Do 20 to 30 reps at once.
Or, break it up into 5 to 8 reps four to five times a day.
Rhomboid Strengthener
Therhomboidsare the muscles that support the upper back and hold it in proper alignment.
Over timeespecially if youre combining strengthening and stretching into your routineyou eventually wont have to think about it.
Maintaining your posture will feel better and more natural than slouching or leaning forward.
Frequently Asked Questions
How long does it take to fix forward head posture?
With a stretching and strengthening routine, it doesnt take long to start to feel better.
These moves can be beneficial, but you’ll need to know how to avoid exacerbating an existing problem.
Yoo WG.Effects of pulling direction on upper trapezius and rhomboid muscle activity.J Phys Ther Sci.
2017 Jun;29(6):1043-1044. doi:10.1589/jpts.29.1043
American Council on Exercise.5 chest stretch variations.
2011;34(1):62-71. doi:10.1016/j.jmpt.2010.11.005
