Forward head posture, also known as Wearsie Neck, Scholar’s Neck or Reading Neck, is a position that comes about when a person’s head appears like it is in front of his or her body.
Digging in deeper, it implies that the skull protrudes forward more than one inch over the first vertebrae in the neck, known as the atlas. According to studies, it is one of the most common deformities affecting around 66% – 90% of the population.
It mostly affects people who do not sit properly while spending too much time on their computers and those who do not sleep in the right position. Thankfully, it is not a posture that someone has to live with.
Here are some of the most effective solutions on how to fix forward head posture fast.
Perform Exercises that Improve Posture: Useful Options on How to Fix Forward Head Posture Fast
Stretches and exercises can help return your posture to what it is supposed to be. Some exercises that produce excellent results include:
- Chin retractions – pull the chin back in order to stretch your neck muscles. Repeat this about ten times every hour throughout the day to get positive results.
- Chin tuck – it is very similar to the chin retractions, but you should perform them while lying down. Make sure there is nothing under or behind your head and then tuck the chin in a way that it comes down towards the chest. Hold this position for about five seconds, without lifting the back of your head. Go back to the original position and repeat ten times.
- SCM (Sternocleidomastoid) Release – locate the SCM which is on both sides of the neck running from the middle of the throat all the way to behind the ears connecting to the collarbone. Gently massage the area by rolling it between the fingers and pinching both sides. Work on the entire muscle for about a minute without pressing it too much.
Adjust the Distance and Height of your Computer
Your computer should be at an appropriate height and distance from your face if you spend extended periods of time in front of it. Ensure that the top third of the screen is at eye-level. The screen should be around 18-24 inches away from the face.
When the monitor is too close, it may result in undue strain on the eyes causing you to slouch forward. A computer or laptop that is too low or high from eye-level also causes a person to strain their neck and eyes.
Invest in an Ergonomic Chair
An ergonomic chair will not only strengthen the neck, but it will also contribute to correcting your posture and relieving back and hip pain. It is a great option on how to fix forward head posture fast because the ergonomic chair provides lumbar support and ensures that the natural curvature of the back is promoted. Properly aligning the back means that the neck will not drift forward. Sit upright at all times.
Lift the Chest
Most people think that tucking their heads back helps to correct posture. It is a dangerous misconception that you should never try as it typically comes with rounded shoulders and a slouched back. Instead, you must lift the chest as it will naturally retract your neck and correct rounded shoulders and slumping at the same time.
Buy a Supportive Neck Pillow
An excellent neck pillow will come as a huge relief as it ensures that the neck remains in its right position and it also prevents a sore neck. They usually follow the natural curvature of the neck and head, while holding the neck in the proper position.
Additionally, you should avoid sleeping with many pillows as they can push the neck forward in an upright position, which is not natural.
Remember always to practice healthy habits that ensure you do not develop the deformity. However, if you are already a victim, be sure to explore the above options on how to fix forward head posture fast. If left unchecked, it could become the primary reason for stiffness, tension or pain in your back, shoulders or neck.
When the symptoms go untreated, your head may continue to poke forward over time resulting in an unflattering hunched appearance.