Not sure if you have forward head posture?

“I can definitely relate to cell phone posture!  So, is there a way to detect posture problems and then prevent them from worsening, or even correct them?  Until you pointed out the different types of poor posture, I would not have known what kind or poor posture I had, if any!“

---

There are over 5 billion cell phone subscriptions on the planet.  Attached to each cell phone is a human body and in many cases a body with poor posture.  In particular, a head that is forward reaching for the phone.  Forward Head Posture is very common in our society.  

What exactly is forward head posture?  In its simplest terms it’s the act of carrying the head forward of the body.  As your head moves forward, your center of gravity shifts.   

 How can you identify if you have forward head posture?

 1. Stand normally.

2. In bare feet.

3. Arms by your sides.

4. Looking straight ahead and having someone, friend, family member, co-worker, look at you from the side.  

 If you see your head is forward of your body, then you most likely have forward head posture.

To compensate for this shift in centre of gravity, your body moves backwards and the hips tilt forwards.  As your head moves forward of your neck, it gets ‘heavier’.  Now the upper back and neck muscles have to work harder to keep the head/chin from dropping forwards onto your chest.  The muscles that keep the chin raised have to remain constantly contracted leading to headaches.  Think about it, would you be surprised that your neck and shoulders hurt if you had a 20lbs watermelon hanging around your neck?  That’s exactly what forward head posture is doing, making your head heavier.  Over time your body bends out of shape and you now have poor posture!  

Forward Head Posture can cause head, neck, TMJ problems and mid and lower back problems.

Do any of the following feel familiar?

1. Tension type headaches

2. TMJ dysfunction (temporomandibular joint)

3. “knots” in the back of the neck

4. “rocks” in the shoulders

5. “sore” chest muscles

6. General irritability

7. Poor sleep

8. Chronic “achy” feeling all over

9. Numbness or tingling in the arms and/or hands

10. Facial pain (trigeminal neuralgia)

All these pains can be caused by forward head posture.

Aside from using a cell phone, what are some other causes of forward head posture?

Causes of forward head posture

1. Looking down while typing or reading

2. Looking into a microscope

3. Sitting improperly with shoulders rounded and back hunched

4. Driving with your head more than 2 to 3 inches away from the headrest.

5. Carry a backpack or heavy purse over one shoulder 

Ways to correct forward head posture

Some things that you can do to help correct and manage the results of forward head posture:

Back extensions (breast stroke prep):

• Lie face down (prone); arms by your sides.  
• Extend up raising your forehead and chest up off the floor while squeezing your shoulder blades together. Reaching your fingers towards your toes and reaching the top of your head away from your body.  
• Hold for 15-45 seconds, while breathing.
• Repeat 3-6 times.  Repeat 3 times a day.

(other hand positions: 1. Palms on floor by shoulders, chest relaxed on floor.  2. Forehead on the back of your hands)

Chin tuck (head nod):

Holding shoulders straight, stick chin out forward, hold for a few seconds (3).  Pull the chin in towards you as far back as possible and hold for 3 seconds.  Repeat 6 times. Repeat 3 times a day.

 Stretches for side and back of neck: 

• Sit, holding shoulders straight and level.   
• Drop left ear to left shoulder pressing right palm down towards floor.  Hold for 15-45 seconds.
• Drop chin forward stretching out back of neck. Hold for 15-45 seconds.
• Drop right ear to right shoulder pressing left palm down towards floor. Hold for 15-45 seconds.
• Repeat 3 times.  Repeat 3 times a day.

 Chest stretch:  

• Clasp hands together behind back.
• Open up across the collarbone; reaching clasped hands down towards the floor.  
• Hold for 15-45 seconds.  
• Repeat 3 times.  Repeat 3 times a day.

How can Pilates help? 

Alignment and posture are first and foremost in Pilates.  As a result, all exercises first require your body to be placed in correct alignment before performing the exercise.  Spending an entire session focusing on posture and alignment before each repetition of a particular exercise, will eventually result in a habit of aligning your body before moving.   Stability of the shoulder girdle area and pelvic region will also help with posture and alignment.   Many back, upper, mid and lower exercises are available to strengthen muscles.  Lying face up (supine) on the foam roller can help open up across the chest, stretching pectoral muscles out.