Posture is how you hold your body. For many people, this means bending, pushing the chin forward, and bending the shoulders. But this type of bad posture prevents the muscles from properly supporting the neck and puts emphasis on the muscles, discs, nerves, and joints in your neck. As a result, injury and pain can occur.
Head posture, sometimes called “Scholar’s Neck”, “Text Neck”, “Wearsie Neck”, “or” Reading Neck “, refers to a posture where the head appears to be placed in front of the body. that the skull rests forward, more than an inch, over the atlas.
How is your posture?
Use full-length mirror to check your posture. To start, stand up straight. Then slowly back against the wall. Is there space between your head and the wall? Do you shrug your shoulders? Is your chin pointing up or down? All of this can lead to neck tension and pain.
What to know about good neck posture
When walking, standing, sitting or running, make sure you practice good posture. If you notice that you are slowing down or returning to your original bad habits, adjust your plan immediately.
It takes work and dedication, but you will feel a great difference inside and out as you work to make the ideal posture a natural state of being.
The effects of chronic head position posture may be significant. In this condition, head weight puts increased pressure on the neck and cervical spine, forcing the body out of balance.
Over time, these differences can lead to several problems:
- Hyperextension of the cervical spine
- Contraction in front of the chest
- Nervous disorders of the hands and arms (pins and needles, numbness)
- Tension of the neck tension (neck, shoulder, and joint pain, stiffness, and decreased motion
- Temporomandibular joint pain
- Issues of equality
- Reduce respiratory function and efficiency
How to know if you have forward head posture
- Stand with your back towards the wall and your heels set to shoulder width apart
- Press your buttocks against the wall and make sure your shoulders are in contact with the wall.
The same tightness of your shoulders can help you to keep your shoulders in a neutral position and aligned with the wall.
- Now, look at the position of your head – is the back of your head touching the wall?
- If not, you have a head position and you should do what you can to correct it.
So what’s the problem with this posture?
- The muscles and joints in front of the neck become weaker, with the muscles of the upper back and shoulders tighter.
- The center of gravity of your head shifts forward, which increases the load on your neck
- Changes in the posture of the front head can cause permanent and abnormal pressure in the muscles, tissues, and ligaments of the neck and shoulders, which can lead to shoulder rotation.
- When you combine all these changes, you may end up with a condition called “neck tension syndrome” which can mimic tension headaches.
If you suffer from neck pain, if you have a neck, shoulder, or back injury, or if you have a condition such as arthritis, consult your healthcare provider or physical therapist before performing this exercise for the first time. These steps can be helpful, but you will need to know how to avoid exacerbating the existing problem.
Forward Head Posture Symptoms
- Muscle stretching
- Kyphosis (excessively rounded shoulders)
- Neck stiffness / pain
- Dowager Wound
- Back pain
- Muscle spasms
- Respiratory obstruction
- Bad scales
- Headaches and migraines
- Start Points
- Permanent fatigue
- Numbness and trembling of hands and arms
- Temporomandibular joint pain (TMJ).
What causes forward head posture?
Studies trusted source suggests that specific stretching and strengthening exercises with manual therapy.
- Bad posture
- Weakness of your neck muscles
- Previous complications of neck or sprains
- Lying with your head raised very high on the pillows
- Lying frequently on the sofa with your head resting on the arm rest
- Long-term use of computers
- Extended use of mobile phone (“Text Neck“)
- Long drive
- Bad breath habits
- Carrying heavy purses
- Participate in sports that involve extensive use of one side of the body
- Some professions are especially vulnerable to repeated physical movements (i.e., hairdressers, massage therapists, writers, computer programmers, painters, etc.)
Other possible causes of forward head posture include
This “humpback” position can lead to a sharp reduction in the back muscles of the neck, as well as compression of the cervical vertebrae the upper part of the spine that supports the head and protects the spinal cord.
As your shoulders and upper back rotate forward and downward, your head will move normally, pulling your eyes down as well. To see what is in front of you say, your computer screen or the view outside the front screen you need to raise your head.
Doing so causes your jaw to jump forward and form a sharp vein behind your neck where instead there should be a straight line from the back of your head to the center of your upper back.
Other conditions that may contribute to the posture caused by kyphosis include constantly looking down at a mobile phone, tablet, or other device; doing intimate work, such as sewing; and regularly carry large amounts of weight, such as a baby, in front of your body.
How to treat forward head posture
When it comes to spinal mediation or posture problems medical care services can be very effective. Continuing to adjust specific joints in the spine and neck chiropractors can help restore normal posture and motion.
1. Make your work station ergonomic
Although most of us sit at a desk watching the computer all day, most of us can make simple adjustments that are appropriate for our posture.
Choose a chair desk combination that enhances good posture by allowing you to sit with your feet planted on the ground, elbows at a 90-degree angle as you rest your hands on the desk. Keep your computer screen 18-24 inches from your head (approximately arm’s length)
2. Start neck exercise routine
Proper exercise can improve your posture and adjust your head position for extra time. Do the following several exercises 2-3 times a day, 3-4 sets of each exercise:
- Shake your head forward gently, touch your chin to your chest, hold for five seconds, then release.
- Rotate your head to the left until you feel a slight stretch. Hold for five seconds, then repeat right.
- Bend your head forward until you feel a stretch through your throat. Hold for five seconds, then release.
- Gently lower your head to the side, trying to touch your ear with your shoulder, until you feel a slight stretch. Hold for five seconds, release, then repeat on the other side.
Pinch and tighten the muscle between your ears and your collarbone for one minute. If you are sitting or standing with your feet shoulder-width apart, lower your shoulders together. Hold for five seconds, then release. Try it for 10-15 reps.
3. Use one firm pillow
Choose a sleeping pillow that supports the natural curve of your neck. If your pillow is too high or too low, it can cause your head to fall asleep in excessively taxed position all night, every night. Muscle imbalance can be difficult to correct. Instead, choose one solid pillow that supports your head with your neck in a neutral position.
4. Adjust your backpack
Choose a handbag that fits your body. If you are not an adult, do not choose a large backpack. Take time to eliminate unwanted items so that you do not gain unnecessary weight. Try to place the necessary heavy objects near the center of your back to reduce heavy load on the shoulders. Also, avoid carrying your backpack with one strap to avoid too much stress on one side of your neck.
5. Practicing good posture
When doing your daily activities, as well as stretching and strengthening the muscles involved in the frontal position of the head, it can put you on the right track toward correcting this abnormal posture. This exercise will stimulate and strengthen your deep cervical muscles.
- Place 2 fingers under your chin.
- Gently insert your chin and move your head back. At the same time, use your fingers to keep the chin in at all times.
- Hold the last position for 3 to 5 seconds.
- Relax your neck for a while.
- Aim 2 to 3 sets of 10 repetitions.
Your eyes should stay straight and you should feel like the back of your neck is lengthening or “pulling up.
6. Strengthening Rhomboid
Rhomboids are the muscles that support the upper spine and hold it in the correct order. They are responsible for pulling the shoulder blades against each other and pushing the shoulders down, away from the ears.
You can turn them on by squeezing the shoulders of your shoulders towards each other a point that immediately and naturally will pull your shoulders down and back, and push back the front slope. Strengthening the rhomboid muscles to make them more resistant to pulling in front of gravity can help reverse kyphosis and the resulting frontal posture.
See a Healthcare Provider
If you are experiencing headaches, TMJ pain, or other symptoms of headaches, or if neck and shoulder pain persist or affect your quality of life, it is time to see your healthcare provider. They can help identify the source of your problems and refer you to a physical therapist, who can design a strengthening and stretching program based on your personal circumstances and physiology.