Understanding Forward Head Posture
Forward head posture (FHP) occurs when the head juts forward, causing misalignment with the spine. This condition often results from prolonged poor posture, such as sitting hunched over a computer or looking down at a phone. Over time, FHP can lead to neck, shoulder, and upper back pain. It may also affect breathing and cause tension headaches. Recognizing the problem early is key to preventing further discomfort and damage.
Exercises to Correct Forward Head Posture
To fix forward head posture, a combination of strengthening and stretching exercises is essential. Strengthening the muscles of the upper back and neck helps pull the head into proper alignment. Try exercises like chin tucks, where you gently tuck your chin and hold for several seconds. Also, stretching the chest and front neck muscles is important to release tension and restore balance. A physical therapist can provide personalized guidance to ensure the right technique and prevent injury. Consistently practicing these exercises can significantly improve posture over time. crane neck posture