Most people, when in front of a computer or TV screen, will move their head forward. In an article titled "Exercises help some posture problems" on the University of Texas Health Science Center website, then-associate professor of physical therapy Pamela Stanton warns that this forward head posture may cause muscle aches, tension, pain and headaches. When tight, the sternocleidomastoid (SCM) and pectorals (chest) can contribute to a forward head. Stretching these muscles and strengthening the rhomboids (upper back), the splenius capitis, semispinalis capitis and longissimus capitis (back of neck) may correct a forward head posture.
Isometric Cervical Extension
Step 1
Sit in a chair or on a stool with your feet flat on the floor. Look forward with your chin level to the floor.
Step 2
Wrap a resistance band around the back of your head. Hold an end of the band in each hand with your arms bent. Face your palms toward each other and hold your arms in front of your body with your elbows at shoulder height.
Step 3
Pull your head back so that your neck is in line with your spine to strengthen the splenius capitis, semispinalis capitis and longissismus capitis muscles. These are the muscles responsible for pulling your neck back. Extend your arms forward to gently tighten the band so that it pulls against the back of your head. Resist the band for one to three seconds and do not let your head move forward, the "Thera-band Instruction Manual" recommends. You should feel resistance in the muscles in the back of your neck. Do two to three sets of 10 reps.
Scapular Retraction
Step 1
Bend your arms at right angles with your elbows touching your sides and your forearms in front of your body. Hold a band in your hands.
Step 2
Rotate your arms outward while keeping your elbows touching your body. Pull your shoulders back to bring your scapulae, or shoulder blades, closer together, the "Thera-band Instruction Manual" recommends. This will strengthen the weak back muscles and stretch the tight chest muscles that contribute to a forward head posture.
Step 3
Hold for one to three seconds and then rotate your arms back to the starting position. Do two to three sets of 10 reps.
Neck Stretch
Step 1
Stretch the sternocleidomastoid (SCM) muscle in the front of your neck by sitting up tall in a chair with your feet on the floor. Relax your hands in your lap. Look straight ahead and pull your shoulders back and down.
Step 2
Turn your head to look over your left shoulder. Rotate your chin up toward the ceiling so that your head is angled up and sideways at about a 45-degree angle from your shoulder.
Step 3
Hold the stretch for 20 seconds, recommends the Nicholas Institute of Sports Medicine and Athletic Trauma. Return your head to the center starting position. Wait 15 seconds and then stretch your neck to the left again. Repeat once more and then stretch three times to the right.
Tips and Warnings
- Do these exercises daily. Dr. Stanton also warns that a forward head postural distortion may cause rounded shoulders and swayback as the body compensates for the poor posture.
Things You'll Need
- Resistance band
- Chair
