how to fix forward head posture exercises

 

In this video, Dr. Jon Saunders (Newmarket Chiropractor) will show you how to fix forward head posture (hunched forward posture) with 3 easy exercises. Forward head posture (FHP) is one of the most common faulty postural patterns in today's movement deficient lifestyle. 

MOST people are unable to correct froward head posture because they believe a single exercise or stretch will fix it - IT WON'T! If FHP was easy to fix, no one would have it and this video would be unnecessary. While it can take some effort and time to correct forward head posture or correct hunched forward posture, applying the 3 exercises I demonstrate in this video will HELP get the process started. 

We need to address 1) weakening of multiple muscle groups (endurance) 2) Focus on the area of the spine that is often neglected (and it's not the neck) and 3) Stretch the ligaments for "creep" to happen.  I will show you how to do this in this video - do this for 30 days and let me know in the comments if your posture improves - it will! :)

AS A BONUS, Dr. Jon Saunders will also show you 3 simple posture correction tips that you can use daily to keep your posture in the right alignment. Poor posture can cause pain, degenerative disc disease, mobility problems and a host of other unpleasant symptoms so correcting it will keep you HEALTHY and STRONG well into your senior years.

Forward head posture, often referred to as "text neck" or "hunched forward posture," is a common issue in today's digital age. Many of us spend hours each day hunched over screens, which can lead to poor neck and upper back alignment. Fortunately, you can address and correct forward head posture with a few simple exercises and lifestyle changes. In this article, we'll explore three easy exercises that can help you improve your posture and alleviate the discomfort associated with forward head posture.

Note: Before beginning any exercise routine to address posture issues, consult with a healthcare professional or physical therapist, especially if you have underlying medical conditions or severe posture problems.

Exercise 1: Chin Tucks (Repetitions: 10)

Chin tucks are an excellent exercise for strengthening the muscles that support proper neck alignment.

Sit or stand up straight with your shoulders relaxed.

Gently tuck your chin toward your chest, as if you're creating a "double chin."

Hold this position for a few seconds, feeling a stretch at the back of your neck.

Slowly release and return to the neutral position.

Repeat this exercise for a total of 10 repetitions.

Exercise 2: Wall Angels (Repetitions: 10)

Wall angels help improve shoulder and upper back mobility while promoting proper alignment of the head and neck.

Stand with your back against a wall, ensuring your heels, buttocks, shoulders, and head make contact with the wall.

Position your feet hip-width apart and slightly away from the wall.

Raise your arms to shoulder height, bending your elbows at a 90-degree angle.

Slowly slide your arms up the wall, keeping your elbows and wrists in contact with the wall.

Continue to raise your arms overhead as far as you can without lifting your head or arching your lower back.

Reverse the motion and bring your arms back to the starting position.

Repeat this exercise for a total of 10 repetitions.

Exercise 3: Neck Retraction with Resistance (Repetitions: 10)

This exercise uses a resistance band to strengthen the muscles responsible for maintaining proper head and neck posture.

Sit or stand with your shoulders relaxed.

Place a resistance band around the back of your head, holding the ends with your hands in front of your face.

Gently pull the band forward while pushing your head backward into the band.

Hold this position for a few seconds, feeling the muscles in the front of your neck working.

Release the tension and return to the neutral position.

Repeat this exercise for a total of 10 repetitions.

Incorporate these exercises into your daily routine, performing them consistently to see improvements in your forward head posture over time.

Lifestyle Tips to Support Posture Improvement

In addition to these exercises, consider these lifestyle adjustments to further support your efforts to correct forward head posture:

Ergonomic Workspace: Set up your workspace ergonomically with your computer monitor at eye level and a chair that supports good posture.

Frequent Breaks: Take breaks from screens and sitting regularly to stretch and reset your posture.

Strengthen Your Core: A strong core supports better posture. Include core-strengthening exercises in your routine.

Mindful Posture: Be mindful of your posture throughout the day, aiming to keep your head aligned with your spine.

Conclusion

Correcting forward head posture is essential for reducing discomfort, preventing long-term issues, and improving your overall well-being. These three easy exercises, when combined with lifestyle adjustments, can help you regain proper alignment and relieve the effects of hunching forward. Remember that consistency is key, so make these exercises a part of your daily routine to see lasting improvements in your posture.