Most of us have heard about the importance of having good posture since we were kids. And with good reason. Today we will take a look at one common postural concern: forward head posture.

Forward head posture, in which the head is in front of the body’s midline rather than directly over the shoulders, affects approximately 50-60% of the population. It is frequently found among those who spend long hours at a desk, on a computer, or on a cell phone. However, many other things we do also encourage forward head posture, whether eating, knitting, reading, etc.

Heads are heavy. The average head weighs between 10 to 12 pounds. Every inch of forward head posture adds the equivalent of 10 additional pounds. This places tremendous strain on the muscles, ligaments and joints of the neck and back and hinders the ability to offer spinal support.

Do you notice you have forward head posture? Do you have headaches? Jaw aches? Shoulder, neck or back pain? Perhaps your posture is playing a role. Here are some helpful tips:

1. Awareness

Without being aware, it is virtually impossible to make changes. Check your posture throughout the day. Is your head forward? Your jaw jutting forward?

2. Take micro breaks

Move around. Bodies like to move. The best posture is one that moves often.

3. Chin tucks

Stand tall with the head aligned over the shoulders. Relax your jaw. Gently tuck the head straight back as if giving yourself a double chin. Do 30 repetitions.

4. Strengthen the muscles between the shoulder blades.

Stand tall, gently squeeze the shoulder blades towards the spine and hold.

Need more specialized help? Feel free to reach out to Bean at Brandon Stretch and Neuromuscular Therapy at 401-345-7464.