Forward head position is caused by poor neck posture and can lead to head and shoulder tension and pain. The website Neck Solutions warns that prolonged abnormal neck posture--which can occur while driving, reading, or using a computer, among other activities--leads to muscle strain, disc herniations, arthritis, pinched nerves and instability. The Mayo Clinic notes that exercises may alleviate pain by restoring muscle function, optimizing posture to prevent overload of muscle, and increasing the strength and endurance of your neck muscles.
Neck Mobility
This exercise will loosen and relax the muscles of your neck that often develop tension and pain when exposed to poor neck posture. Sit tall in a chair with your knees bent and feet flat on the floor. Take a deep breath in. As you exhale, tuck your chin toward your chest. Inhale as you lift your chin then exhale to tip your head to the right. Inhale and return to the upright position then exhale and tip your head to the left. Use slow, gentle movements to perform this exercise five times in each direction.
Scapular Retraction
This exercise will strengthen your trapezius muscle, which helps support your neck and maintain proper posture. Stand with your legs slightly apart and your arms relaxed at your sides. Straighten your spine and pull your shoulders back. Maintaining this position, pull your shoulder blades together and down. Hold this position for 20 to 30 seconds then relax. Repeat the exercise several times throughout the day.
Anterior Neck Strengthening
Forward head posture is often accompanied by overworked posterior neck muscles and weakened anterior neck muscles. Strengthening these muscles will help maintain proper alignment and posture of your head and neck. Place a pillow or foam block against a wall and stand with your toes 6 inches away from the wall. Place the pillow between your head and the wall and lean gently into the pillow. Keeping your torso straight, tuck your chin slightly and press your forehead into the pillow, contracting the muscles on the front of your neck. Hold the position for 20 to 30 seconds then relax. Repeat the exercise three to five times.
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