Forward Head Posture

Forward head posture or the newer term, called "text neck" is a problem that is steadily getting worse in our culture.  There are so many reasons that we have to look down that our heads are continually creeping forward.  If we are not texting on our cell phones, we are looking down at our tablets or kindles, washing dishes, doing laundry, etc.  It's hard to think of some activity that gives our necks a break.

Eric Dalton, PhD (originator of the Myoskeletal Alignment Techniques and founder of the Freedom From Pain Institute) said this picture could be one of the most plagiarized photos on the internet.  He says that for every inch your head is forward on your shoulders (your ears should be directly above your shoulders) it increases the force on your cervical spine by 10 pounds.  Your head doesn't actually increase in weight, but the force on your spine tricks your brain into thinking that it has.  So your mother was right, "sit up straight".  

There are things you can do improve this condition to look and feel better, and maybe even prevent pain from creeping into your neck.  The first thing you should do is check in on your posture regularly to make sure you are not hunched forward.  If you are doing something that keeps your head looking down and it cannot be avoided, make sure you are taking frequent breaks to give your cervical spine (your neck) a break.  Also, when you are driving, make sure your sit upright and your head is against the headrest.  It also helps if your rearview mirror is adjusted so that you have to sit upright to use it properly.  While you are at your computer, figure out a way to keep your monitor at eye level.  It is also a benefit to have your feet flat on the floor, as well.  Don't slouch when you are watching television as this also encourages your head to move forward, even if you aren't looking down.

If you have forward head, you have lots of company.  There are exercises and stretches you can do to improve this condition.  It does not have to be permanent.  First you will want to contract the muscles in the front of your neck because they are in a lengthened position.  Doing chin tucks shortens and strengthens at the same time.  One way to do chin tucks is to lay on your back on the bed with your head over the edge of the bed.  Hold your head in a position parallel to the floor and tuck your chin to your neck as if you are trying to get at least one double chin.  You can use your hands to help support your head if necessary.  Try to hold this position for about a minute.  It feels great!

While your neck is straining to keep your head up, your rhomboids (those muscles between your shoulder blades) are over stretched and weak.  A good way to strengthen them is to pinch your shoulder blades together and hold.  Make sure your shoulders are back and down and pinch the shoulder blades for 10 seconds and release.  Repeat 5 times.  

There is a wealth of information on the internet.  Google "forward head posture" and you will see what I mean.  So admit that your mother was right and good luck improving your posture.