Forward head position (FHP) is one of the most common postural problems we face today. It is a result of the poor postures we maintain as a result of our modern lifestyle. These postures include protruding our head forward of our shoulder line while texting, playing with iPads, typing, reading, or looking down while doing biceps curls, and more. In essence, FHP is the result of either repetitive forward head movement, or the carrying (holding) of the head in a position that is forward of the shoulder plum-line.
It’s a matter of changing the leverage. The head is like a bowling ball being held up by a stick (the neck). The further away the head is from the shoulder line, the harder it is to hold up, affecting the muscles of the entire upper back, shoulders and neck. For every one inch the head sits forward of the plum-line, it produces 30 pounds of additional weight on the supporting structures. This extra weight causes overall strain, muscle pain, and subluxated cervical vertebrae.
Proper postural alignment is all it takes to reverse this problem. The ankles, knees, hips, shoulders and ears all falling along the same vertical central line. However, many find it difficult to remember to hold their head up right, with their ears in line with their shoulders. However, with some simple and easy-to-do exercises and stretches, the muscle strain can be relieved and the pain reduced. Over time, a new muscle memory will come alleviating the problem altogether.
In today’s video, my friend Dr. Brett Cardonick will show you four solutions for alleviating the problem and symptoms associated with FHP. These include:
- Half neck circles, to keep the neck muscles flexible.
- Chin tuck, to create a negative pressure in the cervical spine to relieve pressure.
- Fingertip cervical isolation, to help movement and flexibility of each cervical vertebra.
- Neck extension pillow, to help relax the neck muscles to relieve tension.
For more information on the forward head position and additional solutions, have a look at my article, “One Cause, Many Ailments: How One Simple Imbalance Can Lead To Many Chronic Problems.”