Forward head posture is one consequence of being hunched over our computers, constantly looking down at our phones and other everyday activities like washing the dishes, reading, writing or eating. General ageing can also contribute to forward head posture which gives a ‘chicken-head’ appearance when the head leans too far forward and is no longer aligned with the shoulders. Fortunately, in this video, physician Dr. Pamela Moore talks through the techniques to help reverse the forward head posture that so many of us inadvertently suffer from.
Health Problems Brought By Forward Head Posture
Although not always obvious to us, forward head posture does not only make us look unattractive, but also brings a range of health problems.
- Chronic headaches
- High blood pressure
- Muscle strain in your jaw, neck, shoulders and back
- Arthritis around the neck and even the hip
- Pinched nerves that leads to blood stagnation and toxic build-up
FAQs About The Suggested Exercise
- What can I do if I find it difficult to stand in the suggested way?
The problem may be down to weak core muscles. Try to improve these through core-strengthening exercises such as planks.
- Is it normal to feel as though someone is pushing their thumb against my throat when doing the exercise?
Yes, this is normal although it’s an indication that your forward head posture is substantial.
- I’ve just started the exercise and I get pains in my neck. Is this normal?
Feeling discomfort is always normal when starting a new exercise. If it’s very painful, then you should seek medical advice from a doctor before continuing to perform these exercises.
- How can I ensure quick improvement?
Try doing the exercise in front of a mirror to ensure you are performing it correctly. This will make it easier to see and stop unnecessary incorrect movements that will prevent correction.
- I’ve done the exercise for 3 weeks but can’t see any improvement?
These exercises are not a quick fix and will take time before you see any significant results. With consistent practice you should start seeing results in around eight weeks.
- Are there any tips to prevent forward head posture when using computers?
- Make sure the top third of your computer monitor is at eye level.
- Adjust the height of your chair so that your feet can rest comfortably on the floor and your knees are at the level of your hips. Use a foot rest if needed.
- Be aware of how straight your back is when you sit and adjust any slouching positions.
- Take regular breaks away from your computer, walk around and stretch often.