Fixing Forward Head Posture

Fixing Forward Head Posture
Fixing Forward Head Posture
There are a lot of different influences on posture from a joint-by-joint perspective, and the position of one joint can affect the position of another. Forward head posture is no different. The position of the neck and head is affected by the shoulder blades; the position of the shoulder blades is affected by the ribs; the position of the ribs is affected by the lumbo-pelvic region; and the position of the lumbo-pelvic region is affected by the feet. Although the exercise demonstrated here does not address all of the above joint systems, it does provide a feedback mechanism that teaches the individual what it feels like to maintain a spinal alignment that is closer to neutral.

Drill To Help Eliminate Forward Head Posture

In the quadruped position with the hands under the shoulders and the knees beneath the hips, a dowel is placed along the back and the individual is instructed to adjust their posture so that the dowel makes contact with the top of the hips and the apex of the thoracic spine. The individual is then instructed to tuck the chin and pull the back of the head and neck toward the ceiling so that the head also makes contact with the dowel.

There should now be three points of contact with the dowel at the hip, t-spine, and back of the head; as well as small spaces of no contact between the dowel and both the lumbar and cervical spine. For those with forward head posture, this postural drill drives activation and awareness into the thoracic extensors and deep neck flexors; providing feedback as to what it feels like to hold the head and neck in proper alignment.”

Author Bio
Alex Nurse
Alex Nurse

Alex Nurse is a Strength and Athletic Development Coach, and the Co-Founder of AXIS. With certifications in Nutrition and Neuro-Kinetic Therapy, he designs programs to improve movement quality and to potentiate the ability of athletes to perform in their sport. He works with individuals of all ages and with athletes from the youth to the professional.

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