Forward head posture is known by many attractive names, but it makes you look unattractive. It is known as' scholar's neck' or ‘reader's neck' and means a position where the head leans forward from the straight body. It is interesting to know that this problem is quite common among people these days, and it almost affects two-thirds of the world's population. This posture deformity can result in neck pain, headache, back pain and other problems. However, it is good to know that it can be cured by using some light exercises.
How to know?
If you want to see whether you have a forward head posture, you can take a little test to find out. The first step requires you to stand straight with your back facing the wall. Keep the width of your heels equal to the width of the shoulders. Then, press yourself towards the wall and ensure that your shoulder blades and legs touch the wall. In this position, check if the back of your head is touching the wall or is it far away from it. The distance between the back of your head and the wall implies that you have a forward head posture.
Exercises to cure forward head posture
Chin Tucks Exercise – Chin tuck is a simple exercise which provides strength to the muscles present in the neck. As the name suggests, it is done by simply placing two fingers under the chin and tucking it inwards. First, stand straight and put two fingers under the bottom of your chin. Use these fingers to tuck your chin in and, at the same time, retract your head backwards. Then hold this position for some time before repeating the same activity again. This exercise allows the muscles present in the back of the neck to pull up, which straightens the head.
Neck Flexion – This exercise is an extension of the chin tuck exercise. It requires you to tuck your chin in the same way, but instead of retracting the head, you place your free hand at the back of your head. In this position, pull your head down to your chest while stretching it upward from the hand. This stretch provides strength to the muscles of the neck and helps in straightening the lean head. This exercise is also known as Suboccipital stretch as it flexes the suboccipital muscle.
One Arm Pec Stretch – It should be clear by now that stretching is the way to improve the head posture, but it should be done in a proper way. This exercise requires a person to stand near a wall and stretch one arm while putting the palm of the other hand on the wall. To do this, standing straight and pulling the stomach inside is essential. Repeat the same activity with the other hand, and it will help loosen the stiff chest area, which could be the reason behind bad head posture.
Upper Trapezius Stretch – This exercise is quite popular, and you must have done it in your school or gym. It requires you to gently place one on the neck and the other behind your back. You can press the neck in the direction of your shoulder while using the other hand to push your head down. This exercise should be done with care, and one must not go too hard at it.
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