How To Fix Forward Head Posture? 3 Easy Exercises (From a Chiropractor)

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The condition of ‘forward head posture has various names like the Nerd’s neck or the Text neck! It’s a posture in which the head is positioned an inch or over at the front of the atlas, and the neck tilts anteriorly (forward). In this blog, let’s understand how we can fix forward head posture with simple exercises. 

  1. Neck pain, tightness, an uneven walk, and other adverse effects are possible with FHP. 
  1. It’s also frequently accompanied by kyphosis, or what you may know as rounded shoulders. 
  1. This “humpback” posture can cause strain on the back of the neck muscles and pressure on the cervical vertebrae, which support the head and protect the spinal cord.
  1. This is why, whenever you circle forward as well as down with your shoulders and upper back, your head automatically follows, drawing your attention lower as well. 
  1. You must raise your head about what is in front of you, such as your laptop screen or even the sight outside the front windshield. 
  1. Your jawline will thrust forward, as a result, forming a sharp crease in the back of the neck where a straight line should run from the back of the head towards the center of your upper back.
  1. Other factors that lead to kyphosis-related forward head posture involve regularly staring down at a smartphone, laptop, or other devices, conducting close work, including stitching, and routinely carrying a considerable amount of weight in front of your body.
  1. Chronic forward head posture might have serious implications. The head’s weight puts extra strain on the neck and cervical spine under this condition, throwing the body out of balance.
  1. This imbalance can cause a variety of problems over time. A few are, 
  • Nerve disorders in the forearms and hands (pins and needles, numbness) 
  • Migraine
  • Tension neck disorder (neck, shoulder, including joint discomfort, stiffness, and restricted range of motion) 
  • Balance concerns
  • Respiratory function, as well as efficiency, are reduced.
  1. Let see how we can get rid of your forward head posture. Of course, the easiest technique to cope with forward head posture would be to take chiropractic treatment. 
  1. They’ll figure out what’s going on with your physique and show you how to rectify it with chiropractic exercises. 
  1. You can also practice a few exercises at home to fix your forward head posture. Among the most effective exercises are as follows:
  1. Chin Tuck -The chin tuck workout will assist you in strengthening the deep cervical muscles across the front of your neck. 
  • Start by placing two fingers around your chin’s bottom.
  • Softly tuck your chin inside and backward-move your head. 
  • Hold your chin tucked in with your fingers. Hold this posture for a total of 5 seconds.
  • Come back to a normal posture by relaxing your neck. Repeat this 20–30 times more. 
  1. Forward neck stretch – This is indeed a twist on the traditional chin tuck.
  • Tuck your chin in with two fingers of each hand, whether upright or sitting.
  • Place your other palm just on the crown of the head and gradually pull your chair towards your chest till a stretch is felt.
  • Maintain the stretch for a total of 20 seconds.
  • Return to your original chin posture and then repeat these three more times. 
  1. Yoga poses for neck pain – Many yoga postures might help reduce neck and shoulder strain and stiffness. And here is an easy example:
  • Your feet should be aligned to your hips as you stand.
  • Slowly bend forward with your legs slightly bent.
  • Place your arms to the ground or even to the backs of your legs.
  • Tuck your chin inside and lay back your head and neck. 
  • To reduce the stress, form circles using your head and otherwise move your head from side to side whether you can do so securely.
  • For at least 1 minute, stay in this position.
  • Pull your head and arms upward last until you roll your back up to standing.


If these exercises do not relieve your pain, then you might need to visit a chiropractor. Chiropractors will carefully diagnose your condition and use effective chiropractic adjustments to provide your comfort and help you get rid of the pain. 

Book an appointment with the expert Los Angeles chiropractor and experience pain relief in no time.

Click here to read: How to Self-Pop your Whole Back for Instant Pain Relief?

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