Forward Head Posture is shifting the head forward on the body. It is usually associated with rounding of the shoulders. Prolonged usage of the computer, television and incorrect sleeping positions are common causes of Forward Head Posture. This results in shortness and tightness, of muscles and soft tissues in the front of the neck and the upper chest area. It also causes weakness of the muscles in the back of the neck and the upper back. These symptoms lead to chronic pain as well as mal-alignment of the neck.
The following exercises bellow will help to correct posture issues associated with Forward Head Posture.
1) Pectoralis Stretching
Stand in a door frame with your hands on the side of the frame. This is the starting position. Place one foot into door frame and push your chest forward. Hold this position for 5 seconds and then return to starting position. Repeat this exercise ten times.
2) Airplane exercise
Lie down on your stomach with your arms spread apart and with a towel under your forehead. This is the starting position. Simultaneously lift your arms and upper chest off the ground and hold for 5 seconds. Repeat this ten times.
Both exercises should be done once or twice a day. Over time increase the repetitions accordingly. However, if experiencing pain, stop immediately and contact your physiotherapist.