How to Improve Forward Head Posture

Forward head posture occurs when the head rests a few inches forward of the rest of the body. Forward head posture can lead to head, neck and shoulder pain. Long-term problems can include muscle strain, disc herniation, arthritis and pinched nerves. Luckily, you can prevent and reverse forward head posture through posture management and exercise.

Instructions

• 1

  Keep your head directly over your shoulders, and keep your spine straight. Stand with your back and head against a wall for a good idea of how your posture should look.

• 2

  Perform simple and light neck exercises to increase the strength of your neck muscles. Place your finger on your chin, then move your head away from the finger without tilting up or down. Do this a couple of times every 20 or 30 minutes to improve your neck's muscular strength.

• 3

  Place your computer monitor even with your line of sight. This prevents you from staring down at a monitor and will help you maintain correct posture while working or playing video games.

• 4

  Place a back support pillow in your car seat or your chair at work. When your lower back is properly supported, your head and neck will naturally rest in the correct position over the shoulders.