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Correct Your Forward Head Posture With This Simple Exercise

Correct Your Forward Head Posture With This Simple Exercise

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

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. 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.

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Jenny Marchal

Freelance Writer

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Last Updated on May 15, 2019

How to Tap Into the Power of Positivity

How to Tap Into the Power of Positivity

As it appears, the human mind is not capable of not thinking, at least on the subconscious level. Our mind is always occupied by thoughts, whether we want to or not, and they influence our every action.

“Happiness cannot come from without, it comes from within.” – Helen Keller

When we are still children, our thoughts seem to be purely positive. Have you ever been around a 4-year old who doesn’t like a painting he or she drew? I haven’t. Instead, I see glee, exciting and pride in children’s eyes. But as the years go by, we clutter our mind with doubts, fears and self-deprecating thoughts.

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Just imagine then how much we limit ourselves in every aspect of our lives if we give negative thoughts too much power! We’ll never go after that job we’ve always wanted because our nay-saying thoughts make us doubt our abilities. We’ll never ask that person we like out on a date because we always think we’re not good enough.

We’ll never risk quitting our job in order to pursue the life and the work of our dreams because we can’t get over our mental barrier that insists we’re too weak, too unimportant and too dumb. We’ll never lose those pounds that risk our health because we believe we’re not capable of pushing our limits. We’ll never be able to fully see our inner potential because we simply don’t dare to question the voices in our head.

But enough is enough! It’s time to stop these limiting beliefs and come to a place of sanity, love and excitement about life, work and ourselves.

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So…how exactly are we to achieve that?

It’s not as hard as it may seem; you just have to practice, practice, practice. Here are a few ideas on how you can get started.

1. Learn to substitute every negative thought with a positive one.

Every time a negative thought crawls into your mind, replace it with a positive thought. It’s just like someone writes a phrase you don’t like on a blackboard and then you get up, erase it and write something much more to your liking.

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2. See the positive side of every situation, even when you are surrounded by pure negativity.

This one is a bit harder to put into practice, which does not mean it’s impossible.

You can find positivity in everything by mentally holding on to something positive, whether this be family, friends, your faith, nature, someone’s sparkling eyes or whatever other glimmer of beauty. If you seek it, you will find it.

3. At least once a day, take a moment and think of 5 things you are grateful for.

This will lighten your mood and give you some perspective of what is really important in life and how many blessings surround you already.

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4. Change the mental images you allow to enter your mind.

How you see yourself and your surroundings make a huge difference to your thinking. It is like watching a DVD that saddens and frustrates you, completely pulling you down. Eject that old DVD, throw it away and insert a new, better, more hopeful one instead.

So, instead of dwelling on dark, negative thoughts, consciously build and focus on positive, light and colorful images, thoughts and situations in your mind a few times a day.

If you are persistent and keep on working on yourself, your mind will automatically reject its negative thoughts and welcome the positive ones.

And remember: You are (or will become) what you think you are. This is reason enough to be proactive about whatever is going on in your head.

Featured photo credit: Kyaw Tun via unsplash.com

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