How to Measure and Fix Forward Head Posture?
Do you know 66% to 90% of people around the globe have a forward head posture? So you are not alone in this condition if you ever feel like your head is jutting forward.
We live in a tech-centric world where everyone spends long hours on laptops and smartphones. This is because it leads us to sit in incorrect postures, which can cause forward head posture. However, measuring and fixing this issue is far easier than you think. This guide will help you a lot in assessing and fixing your forward head posture. Let’s get started!
What Is Forward Head Posture?
Forward head posture happens when your head leans forward, moving ahead of your shoulders. This shift puts extra pressure on your neck and upper back, which can affect how you look and feel. When your head is in this position, the muscles in the front of your neck become weaker, while the muscles in your upper back and shoulders get tighter. This misalignment does more than just change your posture—it can also harm your overall health.
What Are the Causes of Forward Head Posture?
Now that you are aware of what forward head posture is, let’s see what are the causes of this condition:
- Using electronic devices for extended periods of time leads to text neck.
- Improper work setup, such as a low desk or screen positioned very high.
- Sleeping with the head elevated high on pillows.
- High levels of stress.
- Driving hunched over long periods of time.
- Weakness of your neck muscles.
- Carrying heavy backpacks.
- Having diseases like arthritis or bone degeneration
How Forward Head Syndrome Affects Your Health
Forward head position badly affects your overall well-being. Its most common side effects are:
- Chronic neck pain
- Severe back pain
- Tension headaches
- Neck stiffness
- Poor shoulder mobility
- Jaw pain in temporomandibular joint
- Herniated discs
- Breathing difficulties
- Decreased balance control
- Muscle spasms
How to Measure Forward Head Position?
Now let’s explore some common methods to assess forward head posture:
1. Rural Measurement
It is a quick visual assessment of whether you suffer from forward head posture or not. Just stand with your back to the wall. A practitioner uses a ruler to check the distance of your back head from the wall. If your head touches the wall while standing naturally, it means you have no posture issue. But if there is a noticeable gap, it indicates forward head posture.
2. Craniovertebral Angle Measurement
It is a very precise measurement method and requires software for exact assessment of forward posture. Just stand or sit with a straight back and relaxed shoulders. Using an app, the practitioner measures the forward angle at the base of your neck formed by a horizontal line and the line that goes up to your ear. A normal craniovertebral angle is around 50 to 55 degrees. So, if your measurement is less than that, it means you suffer from forward head posture.
How to Fix Forward Head Posture: Effective Stretches
By following tips for a good posture in your daily life activities, you can strengthen your muscles and correct forward head posture. Apart from that, there are simple stretches that can work wonders. Let’s discuss them:
1. Chin Tucks
You can perform chin tucks in any position, whether standing or sitting. Stand with your back toward the wall. Your feet should be shoulder-width apart. Then, gently tuck your chin toward your chest and maintain your head level. You will feel a clear stretch in your back and neck. Keep the stretch for 5 seconds and repeat 10-15 times. This stretch will strengthen the muscles that pull your head back into alignment.
2. Neck Flexion Stretch
This is also a very beneficial stretch to activate your front neck muscles. Sit or stand with your back straight and start lowering your chin towards your chest. Bring it as close to your chest as possible. For a deeper stretch, you can also apply gentle pressure at the back of your head. Hold for 15 seconds, then repeat the same stretch 3-5 times.
3. Thoracic Spine Foam Rolling
This is a perfect exercise to improve mobility in your upper back and treat forward head position. You have to place a foam roller under your upper back and lay on it. Keep your knees bent and gently roll up and down from your mid back to the base of your neck. Also, keep your hands behind your head for support. Perform this stretch for 1-2 minutes daily and see the difference.
4. Shoulder Squeeze
This exercise treats rounded shoulders and provides remarkable strength to upper back muscles. It is also very simple. While sitting straight, squeeze your shoulder blades together and bring them down towards each other. Hold the squeeze for a few seconds, and then relax the shoulders. Repeat the same stretch 10 to 15 times.
5. Upper Trapezius Stretch
This stretch releases tension in the upper traps. Sitting or standing in a straight position, tilt your head to one side and bring your ear towards your shoulder. Pull your head further towards your shoulder for a deep stretch with your hand. Hold for 15 seconds and repeat 2 to 3 times a day.
Conclusion
In short, improving your forward head position requires patience and consistent efforts. Implement all the above-mentioned stretches in your daily life routine, and be careful about your posture throughout the day. This is how you can strengthen your muscles and improve your overall well-being. Moreover, to get personalized advice for your forward posture, you should consult a well-reputed healthcare center such as King West Chiropractic and step towards a healthier tomorrow!