Stronger Backs For 2022! Perfect Posture!

Forward Head Posture

Forward head posture is very common with 66-90% of the population being affected by it. It is characterised by holding your head in front of your vertical midline while rounding your shoulders and upper back.

This posture puts a lot of strain on the muscles, bones and discs in your neck as the further forward your head position is, the heavier your head becomes. This places more pressure on these structures.

What causes forward head posture?

Forward head posture can be caused by any activity where your head is forwards for an extended period of time. Common examples include: sitting for too long at the computer, on our phones or tablets; driving for long periods; reading in bed; slouching; carrying a heavy backpack and sleeping on your back while having too many pillows under your head. It can also be caused by whiplash injuries, arthritis and bone degenerative conditions such as osteoporosis.

What does having forward head posture mean?

Forward head posture is associated with:

A change in height and appearance: a shortened neck, rounded shoulders, rounded back, and a double chin.
Reduced mobility, pain and muscle spasms in your neck and upper back.
Tension headaches and migraines.
Restricted breathing.
Poor balance.
Weakness and tingling in the arms and hands.
Jaw/TMJ dysfunction.
Cervical spine disc bulges and prolapses.

Do I have forward head posture?

To check if you have forward head posture, you can revisit Shani’s posture assessment video here or you can stand with your back against a wall with your feet shoulder width apart, the back of your head should be touching the wall, if its not, you have forward head posture.

How Do I Correct Forward Head Posture?

Forward head posture can be corrected over time with exercises and stretches to help you build the strength and muscle memory required for good posture. Check out the latest additions to our new Perfect Posture series below!

Join Shani for a chin tuck exercise to help improve flexibility, function, and strength in your neck!

In this video Hiisha will show you how to mobilise your cervical spine!

Stretching your chest helps you maintain better posture by stopping your shoulders rolling forward.
Check out Shani’s pec stretches to lengthen these muscles and benefit your breathing too!

In this video Shani will show you how to release your thoracic (upper) spine using a foam roller!

Check out Hiisha’s video on how to stretch your trapezius muscles for improved mobility and stability for your neck and shoulders!