Head Against the Wall Over and Over Again

What is Forward Head Posture?

Frontward Head Posture (FHP) is where the position of the head is in front end of the mid line of the trunk.

(It is also referred to as Nerd Neck, Poked Head, Forward Neck Posture and Text Neck.)

Ideally – the ear culvert should be aligned with the mid line of the torso.

Information technology involves a combination of lower neck flexion  and upper cervix extension .

This results in the flattening or loss of the natural bend in the lower Cervical spine.

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What causes Forward head posture?

Information technology'due south all nearly your postural habits.

Recall about how you sit when you lot you use figurer, mobile phone, driving your machine etc:

Are you lot sitting upward tall?…. Or are you letting your caput poke forward?

The body volition get used to the positions that you choose to identify it in.

Over time – certain muscles will tend to weaken and others get tight.

This muscular imbalance can eventuate into a Forrad Head Posture.

What muscles are involved?

In that location is an imbalance involving all of the following muscles:

( Note : If you are not sure where the following muscles are located, feel complimentary to look them up on Google.)

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a) Overactive and/or Tight muscles:

• Inductive Scalene
• Sternocleidomastoid
• Inductive neck muscles (Lower Cervical Spine)
• Sub-Occipital muscles
• Splenius Capitis/Cervicis
• Semispinalis
• Longissimus
• Anterior Upper Trapezius
• Upper Levator Scapulae

b) What muscles are weak in Forward Head Posture?

Deep Neck Flexors:

• Longus Capitis
• Longus Colli

Lower Cervical Extensors:

• Multifidus
• Erector Spinae
  • (Lower Cervical Spine)

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How to tell if you have Forward head posture

Hither are three unlike tests to determine if your head is poking forwards.

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a) Forward Head Posture Test

Instructions:

• Place your back completely apartment against the wall.
• Make sure that your pelvis and shoulder blades are in contact with the wall.
• Exercise non over arch your lower back.
• Practise not tilt your head backwards.
• Whilst standing in this position, does the dorsum of your caput naturally come in contact with the wall?

Results : If the back of your head does non naturally come into contact with the wall, and then you probable take a Forward Head Posture.

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b)Side profile

Instructions:

• Take a side profile photo of yourself.
• Draw a line downwards the mid line of your torso.
• Draw a line down from your ear canal.
  • This line should exist parallel to the mid line of the torso.

Results : If the line from the ear canal is in front of the line of the body, and so you probable accept a Forward Caput Posture.

c)X-Ray scan

Ask your doctor for a X-Ray scan showing the lateral view of the Cervical spine.

Craniovertebral Angle: This is the angle formed by the lines from the Tragus (part of the ear), C7 Spinous Process and a horizontal line that passes through the C7 vertebra.

A normal value would be considered at approximately 50 degrees .

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What is the consequence of a Forwards Head Posture?

This is a list of the main symptoms associated with this postural issue:

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Symptoms :

• Neck Pain at base of the Skull
• Headaches and Dizziness
• Cervical Radiculopathy
• Ineffective breathing technique
• Temporomandibular joint (TMJ) issues
• Impaired balance

Forward Head Posture Exercises

Recommendation: Perform the following exercises 2-3/calendar week to gain a sense of what each practice feels similar.

Over time –  assess how your body responds and accommodate frequency and intensity accordingly.

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1.Cervix releases

The tight muscles that are holding your head in the forward position will need to exist released offset.

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a) Sub-Occipital/Posterior Neck

Instructions:

• Place a massage ball nether the back of your neck.
  • Do not place information technology straight nether the spine.
  • You are aiming for the muscles on either side of the spine.
• Apply an appropriate amount of pressure onto the massage brawl.
• Gently rotate your head from side to side to emphasize certain areas.
• Make sure to cover the muscle from the base of the skull to the base of the neck.
• Proceed for 2-3 minutes on each side.

Alternatively: If you do not have a massage ball, you can use your fingers to utilize pressure to the same areas.

Notation : If y'all start to feel dizziness or feel more hurting, reduce the amount of force per unit area that you are applying.

b) Sternocleidomastoid

Instructions:

• Locate the Sternocleidomastoid muscle.
  • (Employ Google if you are not sure where it is.)
• Yous should be able to feel a prominent band of muscle on each side of the cervix. (run into above)
• Practise not to printing also deep as you lot may hit other sensitive structures of the cervix.
• Gently massage these muscles with a pinch grip.
• Make sure to cover the entire length of the muscle.
• Duration: 1 minute per side.

(For more than stretches similar this, see post: Sternocleidomastoid Stretches.)

c) Side of neck release

Instructions:

• Place the apartment part of your fist at the bottom of the side of your cervix.
• Make sure that yous are not pressing onto the structures at the front of the neck.
• Use a gentle sliding pressure level up towards behind the ear region.
• Repeat5 upward strokes on either side of the neck.

ii. Neck stretches

Stretching out the tight muscles will give the opportunity for the head to prefer the correct posture.

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a) Sub-Occipital (Upper Cervical Spine)

Instructions:

• Identify your hand at the forepart of your chin and the other at the back of your head.
• Apply a force to the front of your chin as to gently glide the chin backwards.
• Whilst maintaining this pressure, go on to pull your caput forrad/downward.
• Aim to experience a stretch at the dorsum of your Upper cervix.
• Hold for 30 seconds.
• Repeat iii times.

b) Posterior neck (Eye cervix)

Instructions:

• Gently constrict your chin in.
• Look down.
• Place both hands behind your head and pull your head downwards.
• Aim to feel the stretch at the back of your Eye neck.
• Hold for 30 seconds.
• Repeat iii times.

c) Front of Cervix (Lower Cervical Spine)

Instructions:

• Gently tuck your chin in.
• Slowly expect upwards.
• Do not curvation your lower dorsum.
• Aim to feel a stretch at the front of your cervix.
• Concur for 30 seconds.

d) Sternocleidomastoid

Instructions:

• Gently constrict your chin in.
• Rotate your caput towards the side that yous desire to stretch.
• Tilt your head to the side away from the side yous want to stretch.
• Use your mitt to pull your caput further into the tilt.
• Aim to feel a stretch on the side of your neck.
• Concur for thirty seconds.
• Repeat iii times.
• Do both sides.

e)Anterior scalene

Instructions:

• Look upward and rotate your caput to the side.
• Identify your hand on the collar bone on the contrary side to which you lot take rotated to.
• Pull the pare on the collar bone downwards.
• Tilt your caput to the side.
• Concord for 30 seconds.
• Repeat three times.
• Exercise both sides.

three. Ameliorate Joint mobility

If the joints in your cervical spine are very stiff, this may limit the required neck movements to perform the following exercises effectively.

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a)Decompress the sides of the cervix

Instructions:

• Slightly lower your head downwards.
• Tilt your head to the side.
  • ("Ear to the shoulder")
• Place your hand on the side of your caput and apply a gentle force per unit area.
• Aim to feel a stretch on the side of your neck.
• Avoid whatever pinching sensation on the side you are pulling your caput towards.
• Agree for 30 seconds.
• Repeat three times.
• Do both sides.

b) Chin constrict with over pressure

Instructions:

• Prevarication on the flooring with your knees aptitude.
  • Employ a thin pillow if required.
• Tuck your chin in.
• Place your hands on your chin use a downward pressure level.
• Hold for 5 seconds.
• Repeat x times.

c) Neck mobility

Instructions:

• Tuck your mentum.
  • (call back almost the move as a book sliding back into the shelf)
• Whilst maintaining this chin tucked position, go along to look up/downwards.
• Ensure that you lot do not poke your chin out excessively during the movement.
• As you lot expect upwards, you should experience a "bruisy" (… but not painful!) sensation at the base of your neck.
  • If it is painful – decrease the amount of looking upward.
• Repeat thirty times.

d)Cocky neck traction

(This is a bully way to decompress your neck.)

Instructions:

• Tie a resistance band to a stationary object. (Peak: ~3-4 feet)
• Prevarication on the floor with your knees bent.
• Wrap the ring under the base of the skull.
• Whilst still property the ring with your hands, slowly shuffle your body away from the ballast point.
• Let get and let the ring pull your head.
• Move equally far away until you can feel a stretch at the back of your neck.
• Completely relax.
• Hold for 1 infinitesimal.

Annotation : Place a small towel between your head and the band to prevent your hair from being pulled.

4. Chin nods

The following exercises will target the Deep Cervix Flexors . These muscles are responsible for maintaining the right posture of the head and neck.

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a) Chin nods (caput supported)

Instructions:

• Lie down on the floor with your caput supported with a thin pillow.
• Gently perform a mentum nod.
  • (as if to say 'yes').
• Aim to feel a gentle contraction in the muscles at the dorsum of your pharynx.
• Relax your cervix muscles as much every bit possible. You should not feel the muscles at the front of your pharynx tense up.
  • You can endeavour flattening your natural language to the roof your your mouth to help reduce the tension in the neck.
• Concur for 5 seconds.
• Repeat 30 times.

Note : If this exercise is too difficult, start with using a thicker pillow.

b) Chin nod holds (sitting)

Instructions:

• Sit up correct.
• Slightly nod your chin downwards.
• Place a closed fist underneath your mentum.
• Gently push your chin down onto your fist
• Hold for 30 seconds.
• Aim to feel a gentle contraction at the dorsum of your throat.
• Echo ii-3 times.

5. Chin Tuck

The following exercises will help position your caput into the correct alignment.

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a) Mentum tuck

Instructions:

• Sit upright
• Gently constrict your mentum in.
  • "Make a double mentum."
  • If y'all experience discomfort equally you do this, fixate your gaze slightly lower and re-endeavor tucking the chin in.
• Aim to feel a gentle lengthening sensation at the back of your neck.
• Make certain to keep your eyes and jaw level and move the caput horizontally backwards.
  • Retrieve of the movement similar a volume sliding dorsum into the shelf.
• Hold for v seconds.
• Repeat 30 times.

Equally this practice becomes easier, challenge yourself with the following exercise progressions…

b) Chin tuck (against gravity)

Instructions:

• Prevarication downwards on your tummy with head off the edge of a bed.
• Gently constrict your chin in.
• (Since you are moving your head against gravity, there is a greater claiming on your muscles.)
• Aim to concur for five seconds.
• Echo 10 times.

c) Mentum tuck (with resistance band)

Instructions:

• Utilise a resistance ring around the dorsum of your neck.
• Pull the ring forwards as to increase the tension on the band.
• Keep to do a chin tuck against the resistance ring.
• Hold for five seconds.
• Echo 20 times.

half-dozen. Chin tuck and Nod

The side by side stride is to combine the Chin Tuck and Nod together.

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a) Mentum tuck/nod with head lift

Instructions:

• Lie downwardly on your dorsum with your knees bent.
  • (Support your head on a pillow if required.)
• Gently flatten your natural language to the roof of your oral cavity throughout the do.
  • This will assistance engage the right muscles in the cervix.
• Constrict your chin in.
• Nod your mentum downwardly.
• Whilst keeping your mentum in the nodded position, lift your head off the ground.
  • Imagine yous are gently squashing an apple betwixt your lower jaw and throat throughout movement.
• Lift every bit high or as low as you are comfy.
• Aim to feel the contraction of the muscles at the front of your neck.
• Concord for 5-10 seconds.
• Echo 10 times.
• Make sure that you lot DO NOT permit your mentum jut frontward equally you lift your head.
• Note : If yous discover this practise difficult, support the weight of your head with your finger tips.

seven . Elongate your cervix!

As yous go throughout your day, it is of import to practice maintaining your head in a more optimal position.

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The aim is to :

• Elongate your neck
• Reduce compression in the Cervical Spine
• Eliminate over-action of muscles

To achieve this, remember nearly holding your head this manner:

"With your chin held in a slightly tucked in position, imagine your head every bit a balloon that is floating abroad from your shoulders."

Aim to keep your neck muscles as relaxed as possible.

Annotation: Practise NOT force your head into a position that information technology can not naturally agree with minimum effort.

8 . Forward Head Posture and breathing

The muscles which are predominantly responsible for pulling the head into the forward position are the Sternocleidomastoid and Scalene.

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These muscles are also accompaniment muscles to your breathing.

During relaxed breathing, information technology is platonic to accept your diaphragm muscle as your main breathing muscle.

Still, with animate inefficiencies, these accessory muscles volition tend to be over active… which and then can pb to your head poking forwards.

Diaphragmatic breathing

Instructions:

• Presume the position as shown in a higher place.
  • Use a pillow for your cervix if required.
• Recall to continue your cervixcompletely relaxed.
  • Gently flatten your tongue upwards to the roof of your oral cavity.
  • Continue your mouth airtight throughout this practise.
• Breathe in : Breathe and expand into your rib cage without flaring out the lesser of the ribs at the front.
  • ("imagine a ring around the lower portion of your rib cage expanding in a 360 degrees direction.")
• Exhale out : Slowly push button out ALL of the air out of your lungs
  • Your lower ribs should depress and lower back flatten against the floor.
• Repeat 5 times.

nine. Extra tips

Hither five elementary tips that you can implement to improve your posture.

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a) Use your mobile phone properly

Optimize your head position by bringing your mobile closer upwards to your eye level.

(Of course – I don't expect yous to use the phone in this position absolutely 100% of the time.)

b) Modify position often

Avoid staying in the same posture for too long.

Motion in and out of different positions as much as you can.

Sustaining 1 position over a long period of fourth dimension may lock your posture into position!

c) Optimize workstation ergonomics

It is next to incommunicable to sit down with good posture if your work station is not properly ready upwards.

It is imperative to set the following in the correct position relative to your body:

• Position of the estimator screen
• Height of the table
• Height of the chair
• Position of mouse and keyboard.

For more information – I have written a gratuitous east-volume which goes through everything that y'all demand to know.

FREE East-book: How To Gear up Your Workstation.

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d) Avert wearing a heavy backpack

Wearing a heavy backpack will tend to pull your upper body frontward.

This will lead to the head poking forrard.

east) Minimize breathing through the mouth

Breathing with an open up mouth tends to encourage the over-activeness of the muscles that are responsible for Nerd Cervix.

Keep that oral fissure closed!

If you lot have blocked sinuses that make it difficult to exhale through the olfactory organ, I would encourage y'all to get this sorted out likewise.

f) Ready your car seat

Many head rests tend to significantly push button your head forwards.

(… which I presume is a safety characteristic of the auto?)

It will be challenging… but try your best to conform your seat to promote a better posture.

10. Accost other areas of posture

If you have persisted with the in a higher place exercises for at to the lowest degree 3-vi months and have seen minimal improvement in your head position, you may need to consider addressing whatever of the following postural problems:

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a) Dowager'southward Hump

The Dowager's hump is an enlarged prominence that is formed at the lower region of the neck.

(… information technology'southward a big bump that sits at the base of your neck!)

If you take this, it is probable a major factor that is contributing to your Forrard Head Posture.

(… and is possibly limiting the effectiveness of the exercises.)

For a detailed guide on how to accost this issue:

See post: Dowager's Hump Exercises

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b) Hunchback Posture (Thoracic Kyphosis)

If the thoracic spine (upper back) is hunched forwards, it can cause the head to poke forwards too.

For a detailed guide on how to address this consequence:

Run into postal service: Hunchback Posture

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c) Rounded Shoulders

HavingRounded Shoulders is when the resting shoulder position is in front of the mid line of the body.

Rounded shoulders can pull your caput forrad into the Nerd Neck position.

For a detailed guide on how to address this issue:

See post: Fix Rounded Shoulders

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11. Common Questions

Experience costless to exit me a question in the comment section if you need any further clarification with anything mentioned on this web log post.

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a) Is Forward Caput Posture correctible?

Yes – it definitely is!

(… as long every bit the joints in your Cervical spine have non fused into position.)

c) How long does it accept to set Forwards Head Posture?

Y'all should see some improvements in your head position later six-12 weeks of performing the recommended exercises on a consequent basis.

In some of you – you may even come across immediate improvements in your posture!

c) How to correct Forrard Head Posture whilst sleeping ?

When sleeping on your back – do not use an overly thick pillow as this will button your head forwards.

At the same time – you do non want the pillow to exist too sparse either as this will provide no support for your cervix. (… and may even crusade more issues!)

Full general guideline : Apply the thinnest pillow possible whilst still having your neck comfortably supported.

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Conclusion

When fixing Forward Head Posture (Nerd Cervix), I suspect a few of you may go a little bit discouraged in the beginning.

(.. and I completely get information technology!)

Your posture might non modify as quickly as you'd like it to.

The plain truth is: It takes time to gear up your poor posture.

My intention with this web log mail was to provide you with everything that you lot will ever need to know to completely address this outcome.

Be consequent. Stay motivated. And perform the exercises!

I hope it serves you well.

All the best!

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What to practise adjacent

1. Any questions?… (Leave me a comment downwardly below.)

two. Come bring together me on the Facebook folio. Let'due south keep in bear upon!

3. Start doing the exercises!

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Nigh Marker Wong:

Marker is a Physiotherapist who has been helping his patients prepare their posture for the past 11 years. He created the Posture Direct weblog in 2015 with the goal of helping people set up their own posture.

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Disclaimer: The content presented on this blog post is non intended to be used as a substitute for professional advice, diagnosis or treatment. It exists for informational purpose only. Utilize of the content is at your sole risk. For more than information: Medical disclaimer.

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Source: https://www.posturedirect.com/forward-head-posture-correction/

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