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.”