Posture Exercises With The Head Forward

Forward head is a common modern posture deviation, especially for people who sit often like computer techs and students. It is often caused by the backward tilt of the pelvis which causes the shoulders and head to jut forward to maintain the center of gravity. In a forward head posture, the shoulders are protracted forward and the chest muscles are collapsed forward with a rounded upper back. By strengthening the body―not just the head and neck―with corrective exercise, you can reduce the forward head posture.

Supine Overhead Thumb Press

This exercise strengthens your mid-back muscles and uses gravity to help you increase your range of motion of your shoulders and core stability.
Lie on your back with your knees bent and feet flat on the ground about hip-width apart. Lace your finger together and extend both arms up in front of your chest. Extend both thumbs and press them and your palms together.
Gradually push your extended arms to the ground above your head with the thumbs pointing down. Once your thumbs touch the ground, push your thumbs against the ground, and take three deep breaths while pushing. If you cannot touch the ground, put a telephone book or similar object above your head and use it as a surface to push. Return to the starting position and repeat for 10 to 12 reps.

Standing Wall Slide

This exercise helps to strengthen the posterior muscles and fascia and can be done with a flat wall. Stand facing a wall while placing the blade of your hands on it. Your thumbs should be pointing away from the wall.
Walk slowly to the wall. Your hands and arms should slide up, forming the letter Y with your body. Walk to the wall until your toes, thighs, chest and elbows are touching or almost touching the wall. Do not touch your nose or forehead against the wall. Hold this position for five deep breaths, then return to the start position. Repeat the pattern for four to five more times.

Standing Wall Press

This exercise helps you activate and strengthen the deep spine muscles and abdominal muscles while improving your posture.
Stand with your back against the wall. Your head, shoulders, buttocks, calves and the back of your hands should be touching the wall. Once you are in position, push yourself into the wall like you are going to sink into it. Take about five to six deep breaths as you are pushing.
When are you finished, walk around the room or area for 15 to 20 seconds. Maintain the tall posture you had gained, then return to the wall and repeat the exercise for three more times.