EXERCISES TO CORRECT FORWARD NECK

POSTURE
Forward neck posture is very common and can be the result of working in front of a computer or
reading with poor posture. Discomfort or pain can occur in the neck and the low back. To keep the
spine pain-free, maintain all three spinal curves: cervical or the neck, upper-mid thoracic and lumbar,
low back. Changing daily habits to support these curves and doing corrective exercises can reduce a
forward neck posture and reduce pain. If you have severe pain, see your physician.

Therapeutic Neck Rotations

Use range of motion exercises to stretch the muscles that can become restricted while typing at a
computer: scalenes at the sides of the neck, trapezius, lattisimus and rhomboids on the back. Sit tall
in your chair, keeping your chest tall, flatten the shoulder blades on your back, collarbones wide. Draw
the lower abdominal muscles in as you rotate your head to the right three times and repeat to the left.

Corrective Neck Exercises

Loosen up the scalene muscles by turning your head to the right as far as possible, without turning
your chest and try to look over your right shoulder. Pause for a moment before turning to the left. Do
10 rounds.
This is especially important as this range of movement is needed when we drive and check the street
for other cars. Losing this range can lead to a more serious spinal condition called Dowager's Hump
or kyphosis: an obvious hunchback in the upper back.

Gentle Neck Traction Exercises

Lengthen through the crown of the head, shoulder blades pinned on the back as you lower your chin
towards your chest, and lift it back to neutral and turn your head to the right. Return to center and
lower the chin and turn left. Do 10 rounds
Each of these exercises will help you restore a neutral cervical, neck curve so that your skull is
stacked on top of your spine, instead of jutting far in front of it.

Improving your neck posture helps you reduce muscle strain and tension headaches, along with
upper back and shoulder problems, disc bulges and herniations and inflammatory conditions such as
arthritis. According to the Spine Universe website, the basis of good neck posture is maintaining a
neutral spine, which is a spine that retains its three natural curves. Consider performing neck
stretches and exercises to improve your forward head posture and reduce musculoskeletal pain or
discomfort.

Static Back
The static back exercise is recommended by Pete Egoscue, a San Diego, California-based
anatomical physiologist and the author of "Pain Free: A Revolutionary Method for Stopping Chronic

Pain." Egoscue recommends this exercise to help relax tight muscles. It also helps align your head
and neck with the rest of your spine. Perform this exercise by lying on your back, your legs and hips
bent at right angles and your calves resting on a chair, bench or block. Rest your extended arms and
your hands, palms up, on the floor at your side, away from your body, but below shoulder level. Let
your back sink into the floor. Practice belly breathing. Your abdomen should rise when you breathe in
and fall when you breathe out. Maintain your position for 10 minutes. Perform this exercise one time
per day.

Shoulder Shrugs
Shoulder shrugs--reverse shoulder shrugs, specifically--are a helpful exercise to reduce your forward
neck posture and relax tight neck, shoulder, chest and upper back muscles. This exercise, which
helps you extend your upper back, is especially helpful if you're an office worker and you spend a
significant portion of your day working on a computer. Perform this exercise by sitting on a stability
ball or chair, keeping your back straight and your head and neck centered over the rest of your spinal
column. Keep your arms dangling freely at your sides. In one smooth, fluid motion, bring your
shoulders down and forward, then up as high as you can. At the apex of your reverse shoulder shrug,
bring your shoulders down and back, squeezing your shoulder blades together and pushing out your
chest. During your exercise, you should feel a gentle stretch in your chest and shoulders.

Gentle Neck Stretching

Performing gentle neck stretches can help you relax tight neck and shoulder muscles that may be
contributing to your forward head posture. Perform this exercise by sitting on a stability ball, chair or
bench and keeping your back straight and your neck perfectly centered between your shoulders.
Carefully lower your right ear toward the top of your right shoulder until you reach your end range of
motion and can't stretch any further. Slowly turn your head to the left about 45 degrees. You should
feel a light stretch on the left side of your neck. Reach over your head with your right hand and apply
gentle pressure on your left temple using your fingertips. This will enhance your stretch and promote
further muscle relaxation. Hold your stretch for 30 seconds before switching the direction and
stretching your other side. Perform this exercise one to three times per day.

A forward head refers to a postural distortion that is apparent when a person sticks out her neck,
literally not figuratively. The natural position of the head is above the shoulders with the neck allowed
to follow its natural curve. Tight trapezius and scalene muscles of the neck and upper back should be
stretched to alleviate a forward head, as recommended by "NASM Essentials to Personal Fitness
Training. A strengthening exercise called the chin tuck will target the weak muscles needed to pull
your head back into proper alignment.

Upper Trapezius Stretch

The upper trapezius stretch is a basic stretching exercise to release tension in your trapezius
muscles, usually called the traps. The traps are divided into four sections. This stretch targets the
upper two, which are on the back of your neck and along the top of your shoulders and back. Simply
stand up straight and reach behind your back with your right arm. Grab the wrist of your right arm with
your left hand and gently pull your arm to the left. Tilt your neck toward your left shoulder, slowly and
gently. Repeat on the other side.

Upper Trap/Scalene Stretch

This exercise also stretches your traps and the scalene muscles of your neck. Stand up tall with your
back straight and your neck in line with your spine. Pull your shoulders back. Extend your left arm out
to the side at a 45 degree angle from your body and pointing toward the floor. Your palm faces
forward. Then, slowly tilt your neck to the right. The NASM recommends holding this stretch for 20 to
30 seconds. Repeat on the other side.

Lying Down Chin Tuck

The lying down chin tuck is a basic exercise to strengthen your neck muscles. The exercise will also
help you release neck tension and place your neck back into proper position. Lie on your back with a
rolled up towel behind your neck. Make sure you are lying on a flat surface. Your knees should be
bent with your feet relaxed on the floor. Press your neck into the floor and towel. Maintain pressure on
the towel for five seconds and then relax. Doing this exercise on the floor will help you use proper
form, which is to keep your chin perpendicular to your body without tilting up or down.

Sitting Chin Tuck

The sitting chin tuck exercise is done seated on a bench or stool against a wall. This way, you can
place your back and neck against a flat wall. Your spine should be straight during the chin tuck, and
the wall helps with this. If your core muscles are strong enough and your ability to do this exercise
properly is advanced, then you can do the exercise without a wall. But for the first attempt, sit down
and place your back and neck against the wall. With your head against the wall, your chin should be
parallel to the floor. Keep the chin level and press your head back. Work up to holding the position for
10 seconds before relaxing.

Forward head position is caused by poor neck posture and can lead to head and shoulder tension and
pain. The website Neck Solutions warns that prolonged abnormal neck posture--which can occur
while driving, reading, or using a computer, among other activities--leads to muscle strain, disc
herniations, arthritis, pinched nerves and instability. The Mayo Clinic notes that exercises may
alleviate pain by restoring muscle function, optimizing posture to prevent overload of muscle, and
increasing the strength and endurance of your neck muscles.

Neck Mobility
This exercise will loosen and relax the muscles of your neck that often develop tension and pain when
exposed to poor neck posture. Sit tall in a chair with your knees bent and feet flat on the floor. Take a
deep breath in. As you exhale, tuck your chin toward your chest. Inhale as you lift your chin then
exhale to tip your head to the right. Inhale and return to the upright position then exhale and tip your
head to the left. Use slow, gentle movements to perform this exercise five times in each direction.

Scapular Retraction
This exercise will strengthen your trapezius muscle, which helps support your neck and maintain
proper posture. Stand with your legs slightly apart and your arms relaxed at your sides. Straighten
your spine and pull your shoulders back. Maintaining this position, pull your shoulder blades together
and down. Hold this position for 20 to 30 seconds then relax. Repeat the exercise several times
throughout the day.

Anterior Neck Strengthening

Forward head posture is often accompanied by overworked posterior neck muscles and weakened
anterior neck muscles. Strengthening these muscles will help maintain proper alignment and posture
of your head and neck. Place a pillow or foam block against a wall and stand with your toes 6 inches
away from the wall. Place the pillow between your head and the wall and lean gently into the pillow.
Keeping your torso straight, tuck your chin slightly and press your forehead into the pillow, contracting
the muscles on the front of your neck. Hold the position for 20 to 30 seconds then relax. Repeat the
exercise three to five times.

Good posture is a boost to your appearance as well as your health. Habits such as leaning your head
on your hand, slouching and reading in bed with poor back and neck support can all lead to a forward
head posture. By performing a few exercises each day, you can look and feel your best.

Be Aware of Your Posture

Becoming aware of proper body alignment can actually help you improve your posture. According to
Cleveland Clinic physical therapist Jeanne Markusic, to stand correctly your feet should be shoulder
width apart and your thigh muscles elongated. Your knees should not be locked. Your tailbone should
be slightly tucked down so that you do not have an arched back, but you should have a little hollow to
the lower back. You should lift the breastbone at the same time you allow your shoulder blades to
move down in back. Make sure that your chin is level. The highest point of your body should be the
top back area on your head. Relax the neck and jaw muscles. Become aware of how you stand, sit
and move so that you can align your body as you move through the day.

The Chin Glide Exercise

While simple to perform, the chin glide exercise is very effective in helping to properly align the neck
and head. Stand upright. Slowly glide your chin back approximately 1/2 to 1 inch until you feel mild
tension. You may hold your finger against your chin initially and then move your chin back away from
your finger. Do not allow your chin to tilt. Hold for five to 10 seconds and repeat three times.

Backward Resistance
The backward resistance exercise is performed by placing your hands behind your head. Interlock
your fingers while keeping your elbows pointing out. Gently push your hands forward at the same time
that you push your head backward in order to create resistance. Maintain your head in proper
alignment while feeling the resistance of the hands. Hold for five to 10 seconds and repeat three
times.

The Doorway
Stand in a doorway with your hands and arms against the door frame. Then allow yourself to fall
forward into the door frame for one minute. Your shoulders will squeeze together. Relax and repeat.
This exercise is especially beneficial in stretching the fascia (fibrous tissue layers) component,
according to chiropractor Warren Hammer.

Support Your Neck and Back

Maintain good posture as you move through your day. Sit up straight when working on the computer,
and keep your computer screen at eye level so that you do not have to hunch forward or protrude
your neck to see it. Put a small pillow under your neck when you sleep, and be careful about falling
asleep on the arm of a couch where the height may be too high for your neck. Because it is difficult to
properly support the back and neck muscles while reclining in bed, it is not recommended that you
read in bed. If you do read in bed, make sure that you are not slouched with neck and head forward
and that you have proper supports.

Living a modern life--whether you are seated at a desk and staring at a screen or seated in your car,
staring out your windshield--has helped to create a society of people with bad posture. One place this
is most obvious is in the curvature or forward thrust of the neck and head. Ideally, when you are sitting
or standing, the ears should be directly above the shoulders. A quick glance around the office, down
the street or even in the mirror will show you that few people achieve this ideal.

Work the Front of the Neck

The muscles at the front of the neck are partially responsible for holding the head back and high.
When you sit hunched over, these muscle weaken. To increase their strength, you will need an yoga
block and a wall. Face the wall, with your toes about 6 inches away from the baseboard. Place the
block in front of your forehead. Keeping your chin slightly tucked, press your forehead firmly into the
block and count to 20 slowly. Repeat. This isometric exercise will gradually increase the muscle tone
in your neck and help you to keep your head upright.

Lengthen the Front of the Neck

Forward head posture also shortens the tendons in the front of the neck, making them less flexible. To
correct this, you also need to lengthen the muscles and tendons in the front of the neck. Practice a
variety of yoga-like poses where the head is tilted backward. One of the best is the fish pose. In this
pose, lie flat on your back with your arms at your sides. Prop yourself up on your forearms and
elbows, as if you were sunbathing. Tilt your head back, until the top of your head rests on the floor. If
you are comfortable, gradually shift a little weight from the arms to the head. To come out of the fish
pose, let all the weight come back into the arms. Readjust your head back to lying flat. Floor back
bends or standing back bends are also good for increasing neck flexibility.

Open the Shoulder Joints

The ability to hold the shoulders back and open helps to keep the head and neck properly aligned. To
increase shoulder flexibility, stand facing a wall with your toes at the baseboard. Stretch your arms
straight out in a "T" shape. Gradually, turn your body to the left, keeping the entire right arm you on
the wall behind you, parallel to the floor. Hold for 20 or more seconds. Repeat on the other side.

The forward head posture is where your skull is protruded forward more than an inch over the atlas,
which is the vertebra in your neck that your head rests on. According to Dr. Adalbert I. Kapandji,
author of "The Physiology of the Joints," for every inch that your head protrudes from its normal
position, you add ten additional pounds of force upon your neck. This not only causes neck and
shoulder pain, but also migraine, jaw pain, and arthritis in the cervical spine. The forward head
posture is usually caused by too much sitting and misalignment in the pelvis, which cause a chain
reaction of muscle and tissue imbalances that makes the head go forward.

Overhead Thumb Press

Step 1
Place your legs over an ottoman or similar support, and put a firm cushion between your knees. Place
a folded bath towel beneath your head, and lie on the floor.

Step 2
Lace your fingers together and put your palms together. Point your thumbs toward your face, and
extend your arms over your chest.

Step 3
Lower your arms above your head until your thumbs touch the floor. Keep your palms pressed
together and your arms straight. Push against the ground for two deep breaths.

Step 4
Raise your arms gradually, and repeat the exercise ten more times for three sets.

Scapular Wall Press

Step 1
Stand with your head, shoulders, back, buttocks and calves against a wall. Place your arms out to
yours sides with your palms facing forward.

Step 2
Exhale and press your entire body against the wall. Push your lower back, buttock, arms and head
back for a duration of five deep breaths. Breathe into your belly as you push.

Step 3
Walk around for about 30 seconds, maintaining the new posture. Repeat the exercise three more
times.

Thoracic Spine Stretch with Hip Extension

Step 1
Stand with your right leg behind you, and point both feet forward. Tighten your right buttock, and stand
with your chest high.

Step 2
Lace your fingers together, and extend your arms overhead with your palms facing up. Hold the
stretch for five to six deep breaths.

Step 3
Switch legs and repeat the exercise on each side three more times.

Tips and Warnings

Do these exercises two to three times a day; they should take 10 to 15 minutes.

Never force your muscles or joints to stretch beyond your normal range of motion, or you can
easily tear the connective tissues or cause a stretch reflex that makes your muscles tighter. A
stretch reflex protects your muscles and tissues from overstretching.

Things You'll Need

Bath towel

Ottoman

Firm cushion