Anterior Head Exercises

Anterior head, or forward head, is a postural deviation in which your head juts forward, causing hyper-extension in your neck, tight chest and pain in your shoulders and neck. You can reduce the negative effects of anterior head by performing corrective exercises to prevent the condition from worsening or to improve your posture, says fitness professional Anthony Carey, author of "Pain-Free Program."

Corrective-Exercise Training

Corrective exercise training addresses the cause of the postural deviation rather than the symptoms. Before training, a qualified exercise professional assesses your posture by observing your posture in various angles, such as your front and back sides of your body, in a standing position. Then, you perform several movement patterns, such as squats, torso bending or torso rotation, to see how well you move and if any pain is present. This gives the exercise professional a foundation as to what strategy and exercises are best to address your condition. You can perform corrective exercises daily two to three times a day to improve your posture and movement patterns.

Causes

Most anterior-head posture is caused by the misalignment of pelvis, whether it is tilted too far forward or tucked beneath your body. In either case, your upper spine and shoulders adjust themselves to maintain your center of gravity by rounding forward or backward, causing your head to jut forward. This can triple or quadruple the weight of your head over your cervical spine. Thus, exercises for the anterior head should address the lower body as well as the shoulders and neck themselves.

Standing-Doorway Chest Stretch

This exercise forces your pelvis and spine to stabilize your body as you stretch your chest cavity, which reduces the slouch in your shoulders and anterior head. You can do this exercise by standing between a door with one foot in front of you on the ground. Put your forearms and hands against the doorjamb with your arms bent at 90 degrees. As you shift your weight toward your front foot, your shoulder blades should naturally pull together, stretching your chest and anterior shoulders. Hold this position for five to six deep breaths, switch leg position, and repeat the stretch.

Table-Top Wall Stretch

This exercise stretches the connective tissues and muscles from your shoulders and back, through your hips, and the back of your legs. This exercise is ideal for those with their pelvis tucked beneath their body. Put your hands against a wall and stand with your legs about hip-width apart. Bend your torso forward with your arms and legs straight. You should feel a stretch radiating down your legs. Hold this position for five to six deep breaths as you tuck your chin in to prevent your head from dropping forward. Repeat this exercise two more times.