Good posture is a boost to your appearance as well as your health. Habits such as leaning your head on your hand, slouching and reading in bed with poor back and neck support can all lead to a forward head posture. By performing a few exercises each day, you can look and feel your best.
Be Aware of Your Posture
Becoming aware of proper body alignment can actually help you improve your posture. According to Cleveland Clinic physical therapist Jeanne Markusic, to stand correctly your feet should be shoulder width apart and your thigh muscles elongated. Your knees should not be locked. Your tailbone should be slightly tucked down so that you do not have an arched back, but you should have a little hollow to the lower back. You should lift the breastbone at the same time you allow your shoulder blades to move down in back. Make sure that your chin is level. The highest point of your body should be the top back area on your head. Relax the neck and jaw muscles. Become aware of how you stand, sit and move so that you can align your body as you move through the day.
The Chin Glide Exercise
While simple to perform, the chin glide exercise is very effective in helping to properly align the neck and head. Stand upright. Slowly glide your chin back approximately 1/2 to 1 inch until you feel mild tension. You may hold your finger against your chin initially and then move your chin back away from your finger. Do not allow your chin to tilt. Hold for five to 10 seconds and repeat three times.
Backward Resistance
The backward resistance exercise is performed by placing your hands behind your head. Interlock your fingers while keeping your elbows pointing out. Gently push your hands forward at the same time that you push your head backward in order to create resistance. Maintain your head in proper alignment while feeling the resistance of the hands. Hold for five to 10 seconds and repeat three times.
The Doorway
Stand in a doorway with your hands and arms against the door frame. Then allow yourself to fall forward into the door frame for one minute. Your shoulders will squeeze together. Relax and repeat. This exercise is especially beneficial in stretching the fascia (fibrous tissue layers) component, according to chiropractor Warren Hammer.
Support Your Neck and Back
Maintain good posture as you move through your day. Sit up straight when working on the computer, and keep your computer screen at eye level so that you do not have to hunch forward or protrude your neck to see it. Put a small pillow under your neck when you sleep, and be careful about falling asleep on the arm of a couch where the height may be too high for your neck. Because it is difficult to properly support the back and neck muscles while reclining in bed, it is not recommended that you read in bed. If you do read in bed, make sure that you are not slouched with neck and head forward and that you have proper supports.
