Forward Head Posture
Forward Head Posture (FHP) can be recognised by the positioning of the ear being forward of the shoulder, rather than sitting directly over it. Poor neck posture leads to a Forward Head Position which is one of the most common causes of neck, head and shoulder tension and pain. This can be a result of injuries like sprains and strains of the neck leading to weak neck muscles, poor sleeping positions, as well as driving stress, computer neck, couch neck and reader’s neck, along with improper breathing habits.
Imagine how uncomfortable it would be to hang a bowling ball around your neck. Well this is exactly what your body might be experiencing every day if you suffer Forward Head Posture.
For every inch your head posture sits forward, the head gains 4.5kgs (10 pounds) in weight. This forces the muscles in your upper back and neck to work much harder to keep the head (chin) from dropping forwards onto your chest. With your muscles in constant contraction to achieve this, pressure is added to the nerves at the base of the skull, which can cause headaches [24].
Forward Head Posture is a very common postural issue, and it is estimated to occur in between 66% [25] and 90% [26] of the population.
An increased forward head posture has been strongly associated with decreased respiratory muscle strength in patients [27], which can affect the ability to breath and reduce lung capacity by as much as 30% [28].
Forward head posture has also been linked to tension-type headaches, with the degree of forward head posture having a direct correlation with duration and frequency of headaches [29], as well as increased blood pressure [30]. Long term forward head posture leads to muscle strain, disc herniations, arthritis, pinched nerves and instability [31]. Abnormal neck posture has also been associated with headaches, abnormal functions of the eyes and the ears, and psychological and mental disorders [32].
Awareness of the correct neck and shoulder posture is the first step toward correction. A great way to start correcting poor neck posture is through exercises which are designed to help gain control over postural neck muscles which have become weak and fatigued over time.
Exercises for Forward Head Posture
1. Tighten your pelvis
When your pelvis is in the right position, it becomes uncomfortable to hold you head in a forward position.
2. Focus on lifting your chest, not just tucking your head back.
In many cases, forward head posture is accompanied by rounded shoulders and a slouched upper back posture.
Simply retracting your head will not correct the problem. Imagine you have a helium balloon attached to each of your chest muscles, and they are lifting them toward the ceiling.
Many times, just lifting the chest causes a natural retraction of forward head posture.
3. Perform “chin retractions”.
A great way to re-program yourself to get rid of forward head posture is to perform 10 chin retractions every hour on the hour throughout the day.
If you do this throughout an 8 hour workday, along with lifting your chest, you will have done 80 postural corrections! This will help you re-pattern your posture easily and effectively.
Your local CAA Chiropractor can give you advice on suitable exercises to address posture issues.
(For more great daily exercises to improve your posture and health, visit Straighten Up Australia)