6 EXERCISES TO HELP HEAD POSTURE
Aside from advice to sit up straight, limit phone use, or hold devices at eye level, are there any exercises that can help reverse forward head posture? The answer: “YES!” Let’s look at SIX easy-to-perform exercises you can start right away…
EXERCISE #1 Pectoral Stretch: Grasp a door jam and rotate your body outward, allowing your arm to pull back until you feel a firm stretch in the chest wall muscles (hold for three-to-ten seconds until the muscle loosens).
EXERCISE #2 External Rotation: Use a light weight (2.5-10 lbs./1.13- 4.5 kg, judge by fatigue without pain after ten to fifteen reps); lie on your side with the upside elbow bent 90 degrees, slowly raise the weight toward the ceiling, and then slowly lower it
EXERCISE #3 Scapular Adduction: Assume a push-up position (from feet or knees) and rather than bending the elbows (like in a “normal” push-up), keep the elbows locked straight and drop the chest to bring the shoulder blades together. Repeat to fatigue, adding more reps as able. This retracts the shoulders by strengthening the interscapular muscles.
EXERCISE #4 Chin Retractions: From a sitting, or standing position, tuck in the chin while looking straight ahead like your jaw is on a railroad track… straight out and straight in. This will strengthen the deep neck flexor muscles that help stabilize the cervical spine.
EXERCISE #5 Neck/Trapezius Stretch: With the left hand, reach over the right side of the neck on the upper trapezius and move your head away from your hand while looking downward.
EXERCISE #6 While walking, sitting at computer etc., practice keeping your ear over your shoulder in stable posture.
In addition to these exercises, your Doctor of Chiropractic can utilize manual therapies, like manipulation and mobilization, to help restore normal motion to the neck, shoulders, and upper back, which can help speed your progress to a more normal, healthy, and attractive posture. If you feel you need more specialized attention on specific exercise for you to help your posture transformation, ask your Chiropractor.
