Forward Head Posture Correction

Forward Head Posture Correction

Forward head posture is a postural imbalance where the head projects forward of the body's center of gravity. For each centimeter of forward projection, cervical load increases by approximately 4.5 kg. This corrective program targets shortened and weakened muscles.

Program (5 exercises)

1. Chin Tuck — 3x15 (10 sec hold)

Seated or standing, pull chin straight back creating a double chin. Hold 10 seconds. Head moves horizontally backward without tilting.

2. SCM Stretch — 30 sec/side

Turn head 45 degrees right, then tilt back. Feel stretch along left SCM. Hold, switch.

3. Upper Trapezius Stretch — 30 sec/side

Sit on right hand. Tilt head left, gently pulling with left hand. Feel right neck stretch.

4. Deep Neck Flexor Strengthening — 3x10

Lying on back. Gently press back of head into floor while tucking chin. Isometric 10-second hold.

5. Wall Angels — 3x10

Back, head, and arms against wall. Slide arms maintaining contact.

Frequency

3 times daily, especially with computer work. 5-10 minutes per session.

Contraindications

• Severe cervical osteoarthritis.
• Symptomatic cervical disc herniation.
• Vertebral artery syndrome.

Target Audience

Screen workers, smartphone users, drivers, students. Most effective combined with workstation ergonomic adjustments.