Improving your neck posture helps you reduce muscle strain and tension headaches, along with upper back and shoulder problems, disc bulges and herniations and inflammatory conditions such as arthritis. According to the Spine Universe website, the basis of good neck posture is maintaining a neutral spine, which is a spine that retains its three natural curves. Consider performing neck stretches and exercises to improve your forward head posture and reduce musculoskeletal pain or discomfort.
Static Back
The static back exercise is recommended by Pete Egoscue, a San Diego, California-based anatomical physiologist and the author of "Pain Free: A Revolutionary Method for Stopping Chronic Pain." Egoscue recommends this exercise to help relax tight muscles. It also helps align your head and neck with the rest of your spine. Perform this exercise by lying on your back, your legs and hips bent at right angles and your calves resting on a chair, bench or block. Rest your extended arms and your hands, palms up, on the floor at your side, away from your body, but below shoulder level. Let your back sink into the floor. Practice belly breathing. Your abdomen should rise when you breathe in and fall when you breathe out. Maintain your position for 10 minutes. Perform this exercise one time per day.
Shoulder Shrugs
Shoulder shrugs--reverse shoulder shrugs, specifically--are a helpful exercise to reduce your forward neck posture and relax tight neck, shoulder, chest and upper back muscles. This exercise, which helps you extend your upper back, is especially helpful if you're an office worker and you spend a significant portion of your day working on a computer. Perform this exercise by sitting on a stability ball or chair, keeping your back straight and your head and neck centered over the rest of your spinal column. Keep your arms dangling freely at your sides. In one smooth, fluid motion, bring your shoulders down and forward, then up as high as you can. At the apex of your reverse shoulder shrug, bring your shoulders down and back, squeezing your shoulder blades together and pushing out your chest. During your exercise, you should feel a gentle stretch in your chest and shoulders.
Gentle Neck Stretching
Performing gentle neck stretches can help you relax tight neck and shoulder muscles that may be contributing to your forward head posture. Perform this exercise by sitting on a stability ball, chair or bench and keeping your back straight and your neck perfectly centered between your shoulders. Carefully lower your right ear toward the top of your right shoulder until you reach your end range of motion and can't stretch any further. Slowly turn your head to the left about 45 degrees. You should feel a light stretch on the left side of your neck. Reach over your head with your right hand and apply gentle pressure on your left temple using your fingertips. This will enhance your stretch and promote further muscle relaxation. Hold your stretch for 30 seconds before switching the direction and stretching your other side. Perform this exercise one to three times per day.
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