Content

• To step
• Method 1 of 4: Identify incorrect posture using the wall test
• Method 2 of 4: Loosen tight muscles with stretching exercises
• Method 3 of 4: Improve your posture through better habits
• Method 4 of 4: Strengthen your muscles with exercises
• Tips
• Necessities
• To step
• Method 1 of 4: Method 1 of 4: Diagnose incorrect posture using the wall test
• Method 2 of 4: Method 2 of 4: Loosen tight muscles with stretching exercises
• Method 3 of 4: Method 3 of 4: Strengthen your muscles with exercises
• Method 4 of 4: Method 4 of 4: Improve your posture through better habits
• Tips
• Necessities

Improper forward head posture can lead to chronic pain, numbness in the arms and hands, improper breathing, and even pinched nerves. This is because for every 2.5 centimeters that your head is forward, your neck has to bear an extra 4.5 kg of weight! Many people don't realize they have bad neck posture, so it's a good idea to test your posture to see if prolonged computer use, watching television, or incorrect sleeping positions have affected how you hold your head. Stretch and strengthen your muscles through specific exercises to reduce the tension and other complaints caused by poor neck posture.

To step

Method 1 of 4: Identify incorrect posture using the wall test

Method 2 of 4: Loosen tight muscles with stretching exercises

Method 3 of 4: Improve your posture through better habits

Method 4 of 4: Strengthen your muscles with exercises

Tips

Necessities

To step

Method 1 of 4: Method 1 of 4: Diagnose incorrect posture using the wall test

1. Stand with your back flat against a wall. Place your heels shoulder-width apart, press your butt against the wall and make sure your shoulder blades touch the wall (this is more important than the tops of your shoulders touching the wall).
   • You may need to squeeze your shoulder blades together slightly to give them a more natural position and align with the wall. This is also called "opening your chest".
   • While taking the position, pay attention to the position of your head. Make sure the back of your head touches the wall. If not, you are in a forward head position and you are likely to have weak neck muscles.
2. Assume the correct head position by standing with the back of your head against the wall. Pretend there is a thread running from the base of your neck to the top of your head. Pull that thread up from the top to lengthen your neck. As the back of your neck lengthens, your chin should retract and slightly towards the back of your neck. This is the correct neck and head position.
   • Make sure you don't just push your head back and increase the curve of your neck. This is also an incorrect attitude. Focus on creating length in the back of your neck.
3. Stay this way for a minute. This is your correct head posture, and you want your body to be able to remember it. Return to this position regularly to keep track of how your position changes.

1. Stand with your back flat against a wall. Place your heels shoulder-width apart, press your butt against the wall and make sure your shoulder blades touch the wall (this is more important than the tops of your shoulders touching the wall).
   • You may need to squeeze your shoulder blades together to give them a more natural position and align with the wall. This is also called "opening your chest".
   • While taking the position, pay attention to the position of your head. Make sure the back of your head touches the wall. If not, you are in a forward head position and you are likely to have weak neck muscles.
2. Assume the correct head position by standing with the back of your head against the wall. Pretend there is a thread running from the base of your neck to the top of your head. Pull that thread up from the top to lengthen your neck. As the back of your neck lengthens, your chin should retract and slightly towards the back of your neck. This is the correct neck and head position.
   • Make sure you don't just push your head back and increase the curve of your neck. This is also an incorrect attitude. Focus on creating length in the back of your neck.
3. Stand this way for 1 minute. This is your correct head posture, and you want your body to be able to remember it. Return to this position regularly to keep track of how your position changes.

Method 2 of 4: Method 2 of 4: Loosen tight muscles with stretching exercises

1. Loosen your occipital muscles with a massage ball. The small muscles at the base of your skull right above where your head meets your neck are the occipital muscles. Tightness in this area is responsible for a lot of pain and tension, and sometimes headaches and dizziness. The best way to relax these muscles is with a ball massage. Use a tennis ball, racquetball, small foam roller, or anything with a similar shape. Lie flat on your back with your face up and place the ball under your neck, directly at the base of your skull, on either side of your spine.
   • Turn your head from side to side to roll over the different areas. Do this for about 5 minutes, making sure to massage both sides.
2. Stretch the back of your neck regularly. Stand up straight. Tilt your chin towards your chest. Hook your fingers together and place them behind your head.Press your head NOT down, but let the weight of your arms apply gentle downward pressure on your head, stretching the back of your neck.
   • Hold for 30 seconds. Repeat this 3 times or more.
3. Stretch the sides of your neck. Stand or sit upright. Make sure your nose is sticking out and bring your right ear to your right shoulder. Rest your right hand on the side of your head and let the weight of your arm pull gently, stretching the left side of your neck. Again, pull NOT active on your head - just let the weight of your arm apply gentle traction.
   • As your shoulders drop forward, bend your left elbow and place your left arm behind your back with your palm facing out (when your head is tilted to the right).
   • Do this for 30 seconds on each side, and repeat 3 times.
4. Relax the SCM muscle at the front of your neck. Your sternocleidomastoid muscle (scm) is that strong, thin muscle that stretches from the right behind your ear to about the center of your throat (it connects to the end of your collarbone, close to your midline), which is the small V- shaped hollow in the front of your throat. You should be able to feel this strong bundle of muscles. Find this and gently massage it by lightly squeezing and rolling the muscles between your fingers. Go up and down the length of this muscle.
   • Don't push too deep into your neck, otherwise you could hit other vulnerable areas. Gently massage it by pulling or lifting the SCM muscle away from other structures in your neck.
   • Finding and relaxing the muscles can be made easier by turning your head in the opposite direction i.e. turn your head to the left while keeping your nose pointed forward to feel the SCM muscles.
5. Stretch your chest muscles. Stand in a doorway. Place your right arm against the right side of the door with your palm facing the door. Bend your elbow so that it is at a 90 ° angle, with your forearm flat against the door frame. Take a small step forward with your right foot. Keep your forearm against the door. You should feel it stretch in your pectoral muscles in the front of your chest, near your armpit.
   • Hold the stretch for about 30 seconds and repeat on the other side.
6. Consult with a professional therapist for advice. Chiropractors and massage therapists are experts in understanding how postural problems cause pain and how to correct it. See a massage therapist or get treatment from a chiropractor and ask for stretches and other exercises you can do at home.

1. Loosen your occipital muscles with a massage ball. The small muscles at the base of your skull right above where your head meets your neck are the occipital muscles. Tightness in this area is responsible for a lot of pain and tension, and sometimes headaches and dizziness. The best way to relax these muscles is with a ball massage. Use a tennis ball, racquetball, small foam roller, or anything with a similar shape. Lie flat on your back with your face up and place the ball under your neck, directly at the base of your skull, on either side of your spine.
   • Turn your head from side to side to roll over the different areas. Do this for about 5 minutes, making sure to massage both sides.
2. Stretch the back of your neck regularly. Stand up straight. Tilt your chin towards your chest. Hook your fingers together and place them behind your head. Press your head NOT down, but let the weight of your arms apply gentle downward pressure on your head, stretching the back of your neck.
   • Hold for 30 seconds. Repeat this 3 times or more.
3. Stretch the sides of your neck. Stand or sit upright. Make sure your nose is sticking out and bring your right ear to your right shoulder. Rest your right hand on the side of your head and let the weight of your arm pull gently, stretching the left side of your neck. Again, pull NOT active on your head - just let the weight of your arm apply gentle traction.
   • As your shoulders drop forward, bend your left elbow and place your left arm behind your back with your palm facing out (when your head is tilted to the right).
   • Do this for 30 seconds on each side, and repeat 3 times.
4. Relax the SCM muscle at the front of your neck. Your sternocleidomastoid muscle (scm) is that strong, thin muscle that stretches from the right behind your ear to about the center of your throat (it connects to the end of your collarbone, close to your midline), which is the small V- shaped hollow in the front of your throat. You should be able to feel this strong bundle of muscles. Find this and gently massage it by lightly squeezing and rolling the muscles between your fingers. Go up and down the length of this muscle.
   • Don't push too deep into your neck, otherwise you could hit other vulnerable areas. Gently massage it by pulling or lifting the SCM muscle away from other structures in your neck.
   • Finding and relaxing the muscles can be made easier by turning your head in the opposite direction i.e. turn your head to the left while keeping your nose pointed forward to feel the SCM muscles.
5. Stretch your chest muscles. Stand in a doorway. Place your right arm against the right side of the door with your palm facing the door. Bend your elbow so that it is at a 90 ° angle, with your forearm flat against the door frame. Take a small step forward with your right foot. Keep your forearm against the door. You should feel it stretch in your pectoral muscles in the front of your chest, near your armpit.
   • Hold the stretch for about 30 seconds and repeat on the other side.
6. Consult with a professional therapist for advice. Chiropractors and massage therapists are experts in understanding how postural problems cause pain and how to correct it. See a massage therapist or get treatment from a chiropractor and ask for stretches and other exercises you can do at home.

Method 3 of 4: Method 3 of 4: Strengthen your muscles with exercises

1. Set up your computer ergonomically. Place your monitor at such a height that the top third of your screen is at eye level. Measure the distance from the monitor to your eyes to make sure it is 46 to 61 cm from your face. You may need to place the monitor on top of a few books, use a higher or lower desk, or adjust the height of your chair. Use a tape measure to determine how far your face is from the screen and adjust the distance from your chair to your desk accordingly.
2. Avoid carrying heavy sacks or bags. Make sure your shoulder bag is not too big and has a minimal weight. If you have to carry a lot, use a backpack rather than something with just one strap, and use a backpack designed for even weight distribution. Avoid carrying your bags over the same shoulder all the time, as this will result in misalignment. Switch shoulders regularly.
3. Stretch every 30 minutes while sitting at a desk, at the computer, or in front of the TV. If you do a lot of desk or computer work, get up and move regularly to relieve pressure on your neck and back. A short break to walk around every half hour can be beneficial. Take 30 seconds or a minute to stretch your neck every 2 hours. The same goes for sitting on the couch and watching television a lot.
4. Buy a supportive pillow for your neck. If you often wake up with a sore neck, you probably have a bad sleeping position. Supportive neck pillows drop your head into the center of the pillow, supporting your neck with a firm, curved section at the bottom of the pillow.
5. Make sure you are in good posture. While walking, keep your shoulders straight and aligned. Tighten your core muscles (your abs) so that your body stands up straight. Bend your knees slightly to relieve the pressure on your hips. Invest in shoes with good arch support - it's amazing how much this can improve your posture.
6. Walk in good posture. Keep your chin parallel to the floor when walking and walk in a heel-to-toe motion. Do not stare at your feet and do not walk with your back arched; keep your buttocks and stomach in line with the rest of your body.
7. Try braces for your posture. Using a brace improves your posture by forcing your shoulders back and keeping your head aligned with your vertebrae. Using a posture brace every day not only helps to maintain good posture, but also to improve your shoulder position.

1. Retract your chin (as if you were nodding your head). Lie on your back with your face up, bend your knees and place your feet flat on the floor so you don't strain your lower back. Keep your nose perpendicular (pointing straight up) to the ceiling. Slowly nod your head forward without moving your neck. Visualize drawing a small arc with the tip of your nose. Make sure the movement is very slow.
   • Slowly return to the vertical position of your nose. Repeat this 10 times. Increase the number of repetitions to 20 times within a few days. The following week, start with 2 to 3 sets of this exercise with your nose. Once you are used to the movement, you can do it standing up against a wall or away from a wall.
2. Practice contracting the shoulder blades. Sit up straight in a chair. Make your neck long and bend your knees at a 90 ° angle, with your feet on the floor. Squeeze your shoulder blades together, as if you were trying to push them together. Hold for 3 seconds, as if trying to hold a tennis ball between your shoulder blades. Slowly release your grip and return to a relaxed position.
   • Intentionally hang your shoulders when tension has caused them to creep closer to your ears. Let your arms hang at your sides.
   • Repeat this exercise 10 times, moving in a controlled manner. Extend the squeeze to 10 seconds, then do 2 to 3 sets a day as you get stronger.
   • Chest tightness and weak back muscles are very common in people who spend a lot of time at a desk or at a computer. There is a tendency to lower your shoulder forward. This exercise will help reverse that bad posture.
3. Increase your range of motion with more advanced chin pull-in exercises. Sit in a chair or stand up straight. Practice pulling in your chin (nodding your nose) a few times. Retract your chin and let your nose swipe down slightly. Once your chin is in, keep your chin the same distance from your neck, but move the top of your head back.
   • Stay in this position for a few seconds and then slowly move your head back to an upright position. Then move your retracted chin forward again. Do this 10 times, working your way up to increase the number of reps and sets.
   • During this exercise, remember that the goal is not to increase the arch of your neck. You turn your head back in a natural and correct way. People who have maintained head-sticking positions for long periods of time may find this very difficult to do at first.

Method 4 of 4: Method 4 of 4: Improve your posture through better habits

1. Retract your chin (as if you were nodding your head). Lie on your back with your face up, bend your knees and place your feet flat on the floor so you don't strain your lower back. Keep your nose perpendicular (pointing straight up) to the ceiling. Slowly nod your head forward without moving your neck. Visualize drawing a small arc with the tip of your nose. Make sure the movement is very slow.
   • Slowly return to the vertical position of your nose. Repeat this 10 times. Increase the number of repetitions to 20 times within a few days. The following week, start with 2 to 3 sets of this exercise with your nose. Once you are used to the movement, you can do it standing up against a wall or away from a wall.
2. Practice contracting the shoulder blades. Sit up straight in a chair. Make your neck long and bend your knees at a 90 ° angle, with your feet on the floor. Squeeze your shoulder blades together, as if you were trying to push them together. Hold for 3 seconds, as if trying to hold a tennis ball between your shoulder blades. Slowly release your grip and return to a relaxed position.
   • Intentionally hang your shoulders when tension has caused them to creep closer to your ears. Let your arms hang at your sides.
   • Repeat this exercise 10 times, moving in a controlled manner. Extend the squeeze to 10 seconds, then do 2 to 3 sets a day as you get stronger.
   • Chest tightness and weak back muscles are very common in people who spend a lot of time at a desk or at a computer. There is a tendency to lower your shoulder forward. This exercise will help reverse that bad posture.
3. Increase your range of motion with more advanced chin pull-in exercises. Sit in a chair or stand up straight. Practice pulling in your chin (nodding your nose) a few times. Retract your chin and let your nose swipe down slightly. Once your chin is in, keep your chin the same distance from your neck, but move the top of your head back.
   • Stay in this position for a few seconds and then slowly move your head back to an upright position. Then move your retracted chin forward again. Do this 10 times, working your way up to increase the number of reps and sets.
   • During this exercise, remember that the goal is not to increase the arch of your neck. You turn your head back in a natural and correct way. People who have held a forward-facing position for long periods of time may find this very difficult to do at first.

1. Set up your computer ergonomically. Place your monitor at such a height that the top third of your screen is at eye level. Measure the distance from the monitor to your eyes to make sure it is 18 to 24 inches (45.7 to 61.0 cm) from your face. You may have to place the monitor on a few books, use a higher or lower desk, or adjust the height of your chair. Use a tape measure to determine how far your face is from the screen and adjust the distance from your chair to your desk accordingly.
2. Avoid carrying heavy sacks or bags. Make sure your shoulder bag is not too big and has a minimal weight. If you have to carry a lot, use a backpack rather than something with just one strap, and use a backpack designed for even weight distribution. Avoid carrying your bags over the same shoulder all the time, as this will result in misalignment. Switch shoulders regularly.
3. Stretch every 30 minutes while sitting at a desk, at the computer, or in front of the TV. If you do a lot of desk or computer work, get up and move regularly to relieve pressure on your neck and back. A short break to walk around every half hour can be beneficial. Take 30 seconds or a minute to stretch your neck every 2 hours. The same goes for sitting on the couch and watching television a lot.
4. Buy a supportive pillow for your neck. If you often wake up with a sore neck, you probably have a bad sleeping position. Support neck pillows drop your head into the center of the pillow, supporting your neck with a firm, curved section at the bottom of the pillow.
5. Stand in good posture. While walking, keep your shoulders straight and aligned. Tighten your core muscles (your abs) so that your body stands up straight. Bend your knees slightly to relieve the pressure on your hips. Invest in shoes with good arch support - it's amazing how much this can improve your posture.
6. Walk in good posture. Keep your chin parallel to the floor when walking and walk in a heel-to-toe motion. Do not stare at your feet and do not walk with your back arched; keep your buttocks and stomach aligned with the rest of your body.
7. Try braces for your posture. Using a brace improves your posture by forcing your shoulders back and keeping your head aligned with your vertebrae. Using a posture brace on a daily basis not only helps to maintain good posture, but also to improve your shoulder position.

Tips

• Always do your exercises gradually to avoid muscle fatigue. Start with 1 set and expand to more sets and more reps as you get stronger. Muscle fatigue will force you to return to the wrong postures you are used to.

• Always do your exercises gradually to avoid muscle fatigue. Start with 1 set and expand to more sets and more reps as you get stronger. Muscle fatigue will force you to return to the wrong postures you are used to.

Necessities

• Ergonomically adjusted display
• Supportive neck pillow

• Ergonomically adjusted display
• Supportive neck pillow

1. ↑ http://posturedirect.com/forward-head-posture-correction/
2. ↑ http://posturedirect.com/forward-head-posture-correction/
3. ↑ http://posturedirect.com/forward-head-posture-correction/
4. ↑ http://posturedirect.com/forward-head-posture-correction/
5. ↑ http://posturedirect.com/forward-head-posture-correction/
6. ↑ http://www.exercisebiology.com/index.php/site/articles/exercises_to_correct_forward_head_and_shoulder_posture/
7. ↑ http://posturedirect.com/forward-head-posture-correction/
8. ↑ http://www.necksolutions.com/neck-posture.html
9. ↑ http://www.necksolutions.com/neck-posture.html
10. ↑ http://www.necksolutions.com/neck-posture.html
11. ↑ http://greatist.com/health/ultimate-guide-good-posture
12. ↑ http://greatist.com/health/ultimate-guide-good-posture