Forward head posture (aka forward neck posture) is an extremely common postural deformity, affecting between 66% and 90% of the population.[1]
This type of posture can make one look unattractive and cause neck pain, upper back pain, along with tension-type headaches, as well as other symptoms (more below).[2]
The good news is with a few simple exercises, posture awareness and workstation modifications and you can start correcting this posture!
How to know if you have forward head posture?
It’s simple – do a little test…
- Stand with your back towards a wall with your heels positioned shoulder width apart
- Press your buttocks against the wall and ensure that your shoulder blades are in contact with the wall.
**Squeezing your shoulder blades together can help you get your shoulders into a more neutral position and aligned with the wall.
- Now, check your head position – is the back of your head touching the wall?
- If it’s not, you have forward head posture and should do your best to correct it.
Before we discuss how to fix forward head posture let’s dive a little deeper to learn about this condition…
What is Forward Head/Neck Posture?
Forward head posture, sometimes called “Scholar’s Neck”, “Text Neck”, “Wearsie Neck”,”or “Reading Neck”, refers to a posture where the head appears to be positioned in front of the body.
Technically speaking, forward head posture means that the skull is leaning forwards, more than an inch, over the atlas (which is the first vertebrae in your neck).
So what’s the problem with this posture? A lot, and it’s pretty complicated.
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- The muscles and joints at the front of the neck become weak, while the muscles in the upper back and shoulders get really tight (See muscles affected below).
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- The center of gravity of your head shifts forward (anteriorly), which increases the load on your neck – for every inch of forward movement, there is an extra 10 pounds of weight placed on your neck!. This can consequently lead to musculoskeletal, neural, and vascular system dysfunction.
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- The changes that occur with forward head posture can lead to persistent and abnormal pressure in the muscles, tissues, and nerves of both the neck and shoulders, which can lead to rounding of shoulders (increased thoracic kyphosis) and herniated discs in an effort to compensate, which results in a higher load being placed on the back and shoulder muscles (Like Trapezius).
- When you combine all of these changes, you could eventually end up with a condition called “tension neck syndrome” – symptoms of this condition can mimic tension headache.
It doesn’t stop there… forward head posture doesn’t just affect the neck and shoulders; the center of gravity of your entire body is also altered, which affects your torso and every joint in your body.
Your body tries to adapt to these positional changes be altering the balance control mechanisms of the body[3], which actually decreases your ability to balance when engaging in different activities throughout the day, and increases your risk of injury.
Forward Head Posture Symptoms:
- Muscle tightness[3]
- Kyphosis (Excessive rounded shoulders)[3][4]
- Neck tightness/pain[2]
- Dowager’s Hump
- Back pain[2]
- Muscle spasms
- Restricted breathing[4][5]
- Poor Balance[3]
- Headaches and migraines[2][4]
- Insomnia
- Trigger Points[4]
- Chronic fatigue
- Numbness and tingling of the arms and hands
- Temporomandibular joint (TMJ) pain[4]
FHP Can Lead To:
- Tension Headaches
- Osteoporosis (and related fractures)
- Poor shoulder mobility[4]
- Cervical (Neck) spine arthritis
- Shoulder blade pain[4]
- Bulging Discs
- Herniated Discs
What causes Forward Head Posture?
Forward head posture is the result of a variety of factors, including:
- In 2 words: “poor posture”[4]
- Weakness of your neck muscles
- Previous neck strains or sprains
- Sleeping with your head elevated too high on pillows
- Frequently sleeping on a sofa with your head propped on the arm rest
- Extended computer use[4][5]
- Extended cellphone use (“Text neck”)[4][5]
- Prolonged driving
- Incorrect breathing habits[4]
- Carrying heavy backpacks[4]
- Participating in sports that involve the dominant use of one side of the body (i.e. golf, tennis, hockey, baseball, etc.)
- Certain professions are more at risk due to repetitive movements of the body (i.e. hair stylists, massage therapists, writers, computer programmers, painters, etc.)
Forward Head Posture Muscles Involved:
Forward head posture involves an imbalance of muscles of the neck, shoulders, and upper back.
- Longus colli (Front part of neck)
- Longus capitis (Front part of neck)
- Infrahyoid and suprahyoid (Front part of neck)
- Rhomboids (Upper back muscles)
- Serratus anterior (Along the side of the ribs connecting to shoulder blade)
- Posterior rotator cuff (Back part of the shoulder)
- Lower trapezius (Mid back)
- Suboccipitals (Base of the skull)
- Sternocleidomastoid (Side and front of neck)
- Upper trapezius (Upper back)
- Pectoralis minor and major (Chest muscles)
- Levator scapulae (Neck down to shoulder blade)
- Subscapularis (Shoulder blade area)
- Latissimus dorsi (Mid to Lower back)
The Complete Posture Fix (With Dr. Oliver) – Fix your fwd head and rounded shoulders posture, ergonomics, get out of pain and increase your mobility.
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Simple exercises that strengthen and stretch the muscles around the neck, back and shoulders proved to be effective at improving this posture.[6]
Now let’s look at the best exercises that you can do from home to combat forward head position once and for all…
5 Forward Head Posture Exercises
Practicing good posture while performing your daily activities, combined with stretching and strengthening the muscles involved in forward head posture, can put you on the right path towards correcting this postural abnormality.
1. Chin Tucks Exercise
This exercise will activate and strengthen your deep cervical muscles (front of the neck muscles).
- Place 2 fingers at the bottom of your chin.
- Gently tuck your chin in and retract your head backwards. At the same time, use your fingers to keep the chin tucked in the entire time.
- Hold the end position for 3 to 5 seconds.
- Relax your neck for a moment (Let the neck come fwd).
- Aim for 2 to 3 sets of 10 repetitions.
** You should feel like the back of your neck is lengthening or “pulling up”, and there will be packing in front of your neck.
2. Neck Flexion (Suboccipital Stretch)
This will stretch the back of your neck muscles including the Suboccipital muscles.
- First, tuck your chin in using 2 fingers of one hand.
- Place your other hand on the back of your head and apply a gentle force down as you pull your head towards your chest.
- When you feel a stretch at the back of your neck, hold the position for 20 to 30 seconds.
- Repeat this stretch 3 times.
** Keep your chin tucked as you do this stretch.
3. One Arm Pec Stretch – At A Wall (Do Both Sides)
This will stretch out the chest area which can be tight and pull the neck into a bad posture. Releasing the pecs will allow you to be in a better posture and can alleviate some of the pain.
- Come close to a wall and stretch one arm behind you with the palm on the wall.
- Pull in your stomach (do not arch your back)
- Now lean forward and slightly away from the extended arm.
- Feel the stretch in your chest area.
- Hold for 30 seconds.
- Repeat on the other side
* Make sure you’re not just stretching you shoulder, but also the chest. Tweak the angle of your position to get the chest muscles.
4. Thoracic Spine Foam Rolling
This is great way to loosen up the upper back area.
- Lie on your back, with your hands placed behind your head, and a foam roller placed under your upper-back.
- Start to slowly roll up and down beginning at your mid-back and moving towards the top of your shoulders.
- Keep your core tight and use your legs to roll.
- Don’t rush, do nice and slow rolls.
5. Upper Trapezius Stretch
This will stretch out the neck and upper back muscles (Scalene & Upper Trapezius) which can get very tight on individuals with this forward neck syndrome.
- Start either in a standing or seated position.
- Place one of your hands on the opposite side of your head and tuck the other hand behind your back.
- Now bring the head down towards your shoulder.
- Use the hand on top to press your head down – to get a deeper stretch (Not too hard).
- Hold for 20-30 seconds and do both sides
Get More Details & Exercises In This Video:
Lastly, Proper Ergonomics
If you sit at a computer for extended periods of time, the single most important thing you can do to improve your workstation is to ensure that your computer monitor is positioned properly to allow your neck to remain in a neutral and relaxed position while you work.
- Ensure that the top third of your screen is at eye level
- Your monitor should be between 18 and 24 inches away from your face
**An improperly placed monitor results in straining of your neck and even slouching forward, which will contribute to your forward head position. Check out how to sit properly at a desk here.
Any questions? Leave a comment below
I find that just by being more AWARE of my posture through out my day really helps… Every time I notice that my head is protruding forward (when I’m sitting in front of the laptop) I make sure to bring it back… Do you do this? Let us know in the comments area.
The Complete Posture Fix (With Dr. Oliver)
Fix your fwd head and rounded shoulders posture, get out of pain and increase your mobility.
Learn More
Related:
How to get rid of neck pain
Back pain from sitting
Fix Upper back pain between shoulder blade
Fix Anterior Pelvic Tilt
How to fix rounded shoulders with exercise
Cat Cow Stretch for the spine (video)
Back Intelligence Homepage
Sources:[1] Kage V, Patel N, Pai M. To compare the effects of deep neck flexors strengthening exercise and McKenzie neck exercise in subjects with forward neck posture: a randomised clinical trial. International Journal of Physiotherapy and Research. 2016;4(2):1451-1458. doi:10.16965/ijpr.2016.117
[2] Griegel-Morris P, Larson K, Mueller-Klaus K, Oatis C. Incidence of Common Postural Abnormalities in the Cervical, Shoulder, and Thoracic Regions and Their Association with Pain in Two Age Groups of Healthy Subjects. Phys Ther. 1992;72(6):425-431. doi:10.1093/ptj/72.6.425
[3] Lee J. Effects of forward head posture on static and dynamic balance control. J Phys Ther Sci. 2016;28(1):274-277. doi:10.1589/jpts.28.274
Licensed chiropractor, DC (Owner of Forme Clinic, Stoney Creek, ON, L8G 1B9)
Dr. Shaina McQuilkie graduated from Brock University in 2004 with a Bachelor of Kinesiology (Honours). She then attended D’Youville College, in Buffalo, New York and obtained her Doctorate of Chiropractic Degree in 2008. After graduating, Dr. McQuilkie practiced in a multi-disciplinary healthcare facility based in Hamilton, Ontario gaining experience treating a variety of musculoskeletal injuries.
Co Authors :
Corrective Exercise Specialist (NASM-CES), Certified Personal Trainer (NASM-CPT), Professional Dancer
As a long time back sufferer Leon found unique methods to alleviate his pain using natural methods including self massage, exercise/stretching and postural habits. He founded Backintelligence.com to empower others to fix their postures and ease their back pain from home.
Hello, I get very bad headaches that can turn into migraines after running (only started running recently) could my FHP be causing these bad headaches that last all day? As of today I will be doing these exercises. Thanks
Yes headaches can be caused from FHP.
What about posture corrector braces? Do you see any value in adding one of those in addition to the exercises?
Yes posture braces can be very helpful reminders.
Hello!
After many years of carrying heavy backpacks, looking down when I walk and hunching over my books, I have developed FHP and rounded shoulders.
That being said, I am 20 and want to start fixing my posture so that it doesn’t worsen as I get older!
What is the best sleeping position for FHP? I slept on my stomach for a very long time before I realized my posture problem, and have been trying my side and back, but found that my shoulder wants to automatically push forward into that rounded position. Any tips on how to fix this? What is the best pillow?
I also have a bump on the back of my neck that was a result of my FHP. By doing these exercises, will they help that bump?
Do you recommend going to see a chiropractor to help this? I have developed great tension in my back and shoulders, and as I am in university, my backpack is heavy with books that make my arms, back and fingers go numb.
Thank you, hope to hear from you soon!
Sure seeing a health professional can help. The best sleeping positions are on the side and on the back. It’s best to avoid sleeping on the stomach. You can get a pillow that has thicker area on both sides, so when you go on the side, it supports your neck better.
i have a terrible time sleeping. CANNOT find a pillow or position where neck and shoulders don’t hurt. when i finally sleep for 2 or 3 hours i wake up dizzy, unable to breathe and with severe neck and bilateral shoulder spasms where i actually feel faint. shoulders burn into traps and shoulder feels rotated inward cannot function tried shots, acupunctuer, pt trigger points injections. physical therapy. noone has shown me most of these before now told may need surgery.
Hi Corine,
Sorry to hear. We do have this article on best positions to sleep in: https://backintelligence.com/how-to-sleep-with-lower-back-pain/
Thank you so much for this video. At 68, I suffer with rounded shoulders and forward head posture. I’ve been doing chin tucks but until I saw your video I didn’t realize I was doing them wrong, pulling my chin down instead of tucking it straight back. I’ve started doing the other exercises as well. I see you’re located in Massachusetts… too bad for me your practice isn’t in New York. Thanks again!
Hello!
I have been doing the forward head/round shoulders exercises for about a week. Thank you so much. I thought that at 73 the posture was not correctible. I see improvement already!
I really appreciate the clear instructions and follow-up.
This was so helpful, thanks! What is your opinion on the use of a brace to correct forward head posture? Is it an effective tool in addition to the exercises, or do you think it distracts from the exercises which are the only real sustainable way to fix this issue?
Hi Ed, a brace can be a helpful tool if you use it “as a reminder”. I don’t recommend wearing it all day, but maybe a couple hours a day for a reminder is fine. But yes, you are correct, the long term correction will be from exercise and better ergonomics.
THANKS, So clear, so helpful. I’M DOING IT. 73 Isn’t too old, is it?
Hi neil, NO never too old to improve posture. At the very least you don’t want things to get worse!
I have FHP am going to use these to help fix it. When I do force my head back into the “Correct” position it looks very unnatural and forced. Once I have strengthened and loosened the necessary muscles will that unnatural look go away?
Yes, it is normal for it to feel “Unnatural” at first. Yes by doing the exercises you should feel it’s easier to hold your head in the right alignment over time…. But it takes time, as well as reminders through-out the day.
Is forward head posture related to tinnitus? Thanks
Hi Dalia,
Yes in some cases forward head posture can be related to tinnitus. But it’s more an issue with the TMJ (tempo mandibular joint). This is the joint which connects your jaw to your skull on both sides. With forward head posture the TMJ takes on abnormal positioning which leads to stress on it. Over time this can lead to a variety of TMJ symptoms including headaches, dizziness, and tinnitus. I would try palpating your TMJ on both sides and see if they are tender at all. If they are then you may have some form of TMD (tempo mandibular disorder). To confirm this it is best to see someone who specializes in these issues (dentist, chiropractor, physical therapist). One treatment for TMD is correcting forward head posture but there are many other things that usually need to be addressed as well.
Best,
Dr Oliver
I have the forward head posture, slight arch in neck. If I do these exercises every day would my neck ever get to be straight/normal position again?
Hi Lee,
It can definitely improve. It is difficult to say how long it will take to fix fwd head, and to what degree. It depends on many factors. One thing is for sure, if you don’t start working on it, it may actually get worse.
Hi, I’m 22 years old and I’ve grown up always walking while looking down (still do) due to the fact I have social anxiety. On top of phones and computers I believe my neck is like this. My first question: if I do these exercises every day for the rest of my life if needed, will my neck go to the proper position completely or example 90%? Second question: how many times a day do you recommend doing these exercises?
Hi Victoria, In the beginning you can do these exercises 2-3 times a day. But you also have to be aware of your posture and neck position through out the day and bring neck back to alignment when it’s not. Doing the exercises and then walking with your head down isn’t going to help.
These are great I had a facet blocked with steroid shot 5 years ago doing just a couple of the ones listed kept me pain free until a few months ago. Working at a computer for almost 2years staying to come back I will definitely use these thanks
I found this site very useful. I’m suffering from lateral pelvic tilt. Can you suggest soem exercises please? Lookingforward to your response.
Hi Neena, Sorry we don’t have an article on lateral pelvic tilt yet, but I’ll include that on the list to cover in the future.
are these enough to strengthen the muscles I need to maintain correct head posture? Don’t I also need to do abdominal exercises? Am a bit sway backed, so that is adding to problem
These are just some of the exercises, there are many more. Abdominal exercises may be beneficial depending on your case, but this is specifically about fwd head posture.
Hi, I was wondering how long it will take to start seeing results? and also if this helps shoulders that are slightly forward?
Hi Harrison,
It depends on a lot of factors. How bad your fwd head posture is, and also how often are you doing the right exercises and stretches regularly to address it. Yes these will help help rounded shoulders. Please see this article for rounded shoulders also: https://backintelligence.com/how-to-fix-rounded-shoulders-with-exercises/
What would you recommend I ask a massage therapist to focus on to deal with this issue? My traps are always a tight mess…but beyond that, I’m not sure what’s important. Thanks!
So yes Upper traps is one of the muscles you need to release. In the above article you’ll see a section of the muscles you should release. The Suboccipital and Levator Scapulae are 2 other muscles you really need to release.
What type of pillow do you suggest to use? Will sleeping without a pillow help return the head to its normal position, or will it create more problems?
Hi Christina, great question. I recommend you sleep on relatively thin pillow, that would allow your neck to not jut forward much… you can also sleep without a pillow if you can be comfortable enough.
Let us know if you have any questions about these exercises
Thanks for these exercises mate! I will start them now and let you know how it goes in a few months.
how come these exercises make better than before? i mean i just wonder why
Hi Jisu,
The reason these exercises will help with your forward head posture is because they strategically stretch/relax the muscles that get too tight and pull your head forward (Like SCM Self massage above), AND strengthen muscles that are weak (like chin tucks above), which need to be stronger in order to support the neck and head.
Hi, Great information! Under symptoms, you mention “back pack”. Can you elaborate what you mean? Thank you.
Hi Ron, Sorry it’s meant to say “back pain”. I have fixed this. Thanks
Np, thank you for the clarification.
My right scm is very inflamed & tight, causes me a lot of pain & my TMJ has worsened. They think it flared because of a dental appointment with prolonged & forceful opening of my mouth. I’ve been told I have forward head posture, elevated first rib (right), pelvis high on right, shoulders rotated forward. My greatest pain is my scm. Can you recommend some exercises or treatments to explore? Using a bite guard to keep jaw from clenching & sliding back, seeing chiropractor & massage therapist.
Stumbled upon these exercises.
From a chronic sufferer, thank you
Best
Lisa