Common symptoms associated with a forward head posture--also known as anterior head carriage--include muscle tension headaches, a reduction in your lung vital capacity and neck pain or discomfort. According to a 2004 study published in the "Journal of Musculoskeletal Pain," forward head posture is a significant contributor to temporomandibular joint disorder (TMD), an inflammation in the joint that connects your jaw to your skull. Consider performing stretches to restore your neck posture and decrease your pain.
Chin Retraction Stretch
The chin retraction stretch targets the muscles situated at the base of your skull, called the suboccipital muscles. This stretch will also remind you of proper neck posture and where your head should be relative to your neck and shoulders. According to Somatics, tight, contracted suboccipital muscles pull on the connective tissue that envelops your skull, which can cause headaches. To perform this stretch, sit on a chair or stability ball and keep your back straight. This is your neutral or starting position. While maintaining a level gaze directly ahead, move your head straight back until it's situated over your spinal column, without tilting your head back. Tuck your chin to your throat. You should feel a light stretch in the area just underneath your skull, at the top of your neck. To enhance the stretch, place your index finger in the center of your chin and gently push your chin farther toward your throat. Hold your stretch for 10 seconds before returning to your starting position. Perform five repetitions of this exercise five days a week.
Reverse Shoulder Roll Stretch
The reverse shoulder roll stretch targets the tight neck muscles that are contributing to your forward head posture and neck discomfort, and also your shoulder and pectoral muscles, which also typically are tight in those with anterior head carriage. Perform your reverse shoulder roll stretch by sitting on a chair or stability ball and maintaining an upright posture, your shoulders positioned down and back, your chest out and your head and neck vertically aligned with your spinal column. In one fluid motion, slowly roll your shoulders forward, up toward your ears and down behind you, squeezing your shoulder blades together and pushing out your chest during the down phase of your stretch. During the down phase of your stretch, you should feel a gentle stretch in your pectoral and shoulder muscles. Perform 25 reverse shoulder roll stretches five days a week.
Upper Trapezius Stretch
Your upper trapezius muscle connects your shoulder to your neck and often is tight in those with forward head posture. The upper trapezius stretch targets this muscle to help reduce its tightness and promote optimal posture and structural alignment. Sit on a chair or a stability ball and keep your back, neck and head as straight as possible. This is your starting position. Rotate your head about 45 degrees to your left and slowly lower your right ear toward your pant pocket on the top of your right thigh until you reach your end range of motion. Once there, lift your right arm over your head and use the fingertips of your right hand to place gentle pressure on your left temple, enhancing the stretch. Hold for 10 seconds before carefully returning your head and neck to your neutral position. Switch the direction and perform the stretch on your other side. Perform a total of three repetitions of this stretch on both sides of your body five times a week.
