Forward neck posture is very common and can be the result of working in front of a computer or reading with poor posture. Discomfort or pain can occur in the neck and the low back. To keep the spine pain-free, maintain all three spinal curves: cervical or the neck, upper-mid thoracic and lumbar, low back. Changing daily habits to support these curves and doing corrective exercises can reduce a forward neck posture and reduce pain. If you have severe pain, see your physician.
Therapeutic Neck Rotations
Use range of motion exercises to stretch the muscles that can become restricted while typing at a computer: scalenes at the sides of the neck, trapezius, lattisimus and rhomboids on the back. Sit tall in your chair, keeping your chest tall, flatten the shoulder blades on your back, collarbones wide. Draw the lower abdominal muscles in as you rotate your head to the right three times and repeat to the left.
Corrective Neck Exercises
Loosen up the scalene muscles by turning your head to the right as far as possible, without turning your chest and try to look over your right shoulder. Pause for a moment before turning to the left. Do 10 rounds.
This is especially important as this range of movement is needed when we drive and check the street for other cars. Losing this range can lead to a more serious spinal condition called Dowager's Hump or kyphosis: an obvious hunchback in the upper back.
Gentle Neck Traction Exercises
Lengthen through the crown of the head, shoulder blades pinned on the back as you lower your chin towards your chest, and lift it back to neutral and turn your head to the right. Return to center and lower the chin and turn left. Do 10 rounds
Each of these exercises will help you restore a neutral cervical, neck curve so that your skull is stacked on top of your spine, instead of jutting far in front of it.
