3/12: How To Correct A Forward Head Posture

The Answer

Increase the strength and endurance of your longus capitis and longus colli muscles. These are your deep cervical flexion muscles.

The Exercise

Lay on your back with your head on the floor. Tuck your chin forward into the front of your neck. While holding your chin in that position, push your head backwards down into the floor.

The Burn

You should feel the muscles on the front sides of your neck working hard. You may also feel a stretch in the back & centre of your upper neck.

The Duration

Hold for 3 seconds.

The Repetitions

Repeat 12 times.

Do 3 sets of this exercise, with 1 minute of rest in between each set.

But… Why?

This exercise is especially important for people who stare at a screen (laptop, TV, phone or tablet) for long periods of time or who drive long distances regularly.

The Area

Doing this simple exercise everyday will improve the posture of your head by strengthening your deep neck muscles.

The Relief

This exercise will relieve pain in your neck and upper back, and may also help relieve headaches.

The Injuries

The injuries which would be helped by this stretch include:

  • Forward head posture
  • Cervical joint/muscle spasm
  • Tension Headaches
  • Upper Trapezius myscle spasm
  • The Relaxation

    All of the exercises in this program are designed to facilitate stress relief, relaxation and meditation if desired. Take this you-time to allow yourself to unwind while taking long, slow deep breaths throughout the exercise.

    The Program

    This exercise is part of my daily thirty minute Flexibility & Posture program. Its a balanced, light program which I have designed on the back of successfully prescribing exercises for thousands of patients so far.

    You will be able to access the full program here on November 25th 2019.

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