Forward head posture (FHP) is a common condition that affects many people who spend long hours sitting in front of a computer, looking down at a phone, or performing tasks that require them to lean forward. This posture involves the head and neck jutting forward, placing strain on the neck, shoulders, and upper back. FHP can cause a variety of symptoms, including neck pain, headaches, shoulder pain, and reduced mobility.

Fortunately, there are many exercises that can help improve forward head posture and reduce associated symptoms. Here are five exercises that can be incorporated into a daily routine to help improve FHP:

1. Chin Tucks: Chin tucks are an excellent exercise for improving FHP. They target the muscles in the neck and upper back and can help strengthen and align the head and neck. To perform a chin tuck, sit or stand with your back straight and shoulders relaxed. Slowly draw your chin in towards your neck, keeping your eyes and jaw level. Hold for 5-10 seconds, then release and repeat for 10-15 repetitions.
2. Wall Angels: Wall angels are another great exercise for improving FHP. They target the muscles in the upper back and shoulders and can help improve posture and reduce tension in the neck and shoulders. To perform wall angels, stand with your back against a wall and your feet about 6 inches away. Raise your arms to shoulder height and place them against the wall, with your elbows bent at a 90-degree angle. Slowly slide your arms up and down the wall, keeping your elbows and wrists in contact with the wall. Repeat for 10-15 repetitions.
3. Shoulder Blade Squeezes: Shoulder blade squeezes are a simple yet effective exercise for improving FHP. They target the muscles in the upper back and shoulders and can help improve posture and reduce tension in the neck and shoulders. To perform shoulder blade squeezes, sit or stand with your back straight and shoulders relaxed. Squeeze your shoulder blades together, hold for 5-10 seconds, then release. Repeat for 10-15 repetitions.
4. Neck Stretches: Neck stretches are a great way to reduce tension and improve flexibility in the neck. To perform neck stretches, sit or stand with your back straight and shoulders relaxed. Tilt your head to one side, bringing your ear towards your shoulder. Hold for 10-15 seconds, then release and repeat on the other side. You can also perform a front-to-back stretch by tucking your chin in towards your chest and then lifting your head back up.
5. Resistance Band Rows: Resistance band rows are a challenging exercise that targets the muscles in the upper back and shoulders. They can help improve posture and reduce tension in the neck and shoulders. To perform resistance band rows, wrap a resistance band around a sturdy object and hold onto the ends with your hands. Stand with your feet hip-width apart and your knees slightly bent. Pull the resistance band towards your chest, squeezing your shoulder blades together. Hold for 1-2 seconds, then release and repeat for 10-15 repetitions.
6. Denneroll: At The Health Studio we often recommend the Denneroll, a specifically designed wedge designed to help recreate optimal neck curve. Lying over the denneroll for up to 10mins each day can help mitigate FHP. Speak with Dr Carmen whether this would be appropriate for you

In addition to these exercises, it’s important to maintain good posture throughout the day by sitting or standing with the back straight, shoulders relaxed, and head and neck in alignment. Regular breaks from sitting and stretching can also help reduce tension and improve posture.

Forward head posture can cause a range of symptoms and negatively impact overall health and wellbeing. Incorporating exercises like chin tucks, wall angels, shoulder blade squeezes, neck stretches, and resistance band rows into a daily routine can help improve FHP and reduce associated symptoms. It’s important to consult with a healthcare professional before beginning any new exercise program, especially if you have a history of neck or back problems.