- Dr. Greg Giasson DC, MSACN, MS
Forward Head Carriage Exercises
The best way to prevent forward head posture is to make sure that you have a good routine to keep yourself aligned. Here are a few to get you started:
Look at your self in a mirror or focus on an object at eye level and pull your chin straight back while keeping your eyes focused ahead of you. This will bring your ears back and aligned with the center of your shoulders. Hold this position for 8 seconds, relax and repeat it 5 times.
Upper Cervical Flexion:
Lay down on the floor with a towel rolled behind your head (approximately 3-4 inches in diameter). Slowly bring your chin toward your throat without lifting your head off the towel—it should be resting and pivoting on the towel through the entire movement. Hold this position for 8 seconds, relax and repeat it 5 times.
Back and Shoulder Lift:
Lay face down on the floor with a pillow under your abdomen and a rolled up towel to rest your forehead on. Clasp your hands behind your back and lift your upper body from the floor while keeping your chin tucked. Hold this position for 3-5 seconds, relax and repeat it 5 times.
Deltoid and Chest Stretch:
Stand up straight and interlace your fingers behind your back. Turn your elbows inward while breathing in until you feel the stretch in your chest and shoulders. Hold this position for 8 seconds while breathing, relax and repeat it 5 times.
Feeling mild discomfort during these motions is okay, but you should never feel pain or have the discomfort linger. If you have any questions please do not hesitate to contact us.