Forward Head Posture

Poor posture has become the norm rather than the exception in the 21st century — the result of our sedentary lifestyles, leaning forward, slouching or hunching over in front of a computer, cellphone or tablet puts extra strain on your back and can lead to an abnormal curve in the upper vertebrae along with a mass of tissue that forms at the base of the neck. In addition, some of us are predisposed if we have conditions such as osteoporosis, arthritis and/or spinal fractures.  Bad posture is the most common cause of a dowager’s hump. You have an increased curve in the upper neck so you have to lift the head, so it protrudes forward.  That forward head posture, or FHP as it is called, increases the risk of disk problems and neck fatigue. Our muscles aren’t made for that kind of curve. It can cause upper and lower back pain and even some difficulty with tightness in the legs. 

Cellphones, in particular, are wrecking our posture.  One study revealed that those who used a cellphone for longer durations had worse FHP and more rounded shoulders, along with partly impaired respiratory function, compared to those who used a cellphone for shorter periods. Another study suggested that the use of iPads and other tablets are creating a condition known as “tablet neck” or “iPad” neck in young adults. The neck and shoulder pain occurs most often when using the device without back support, such as sitting on the floor, or slumping over the device while it’s in your lap. Sitting in a chair with the device on a desk was also linked to pain due to the lack of back support.  Perhaps that's something for building planners to think about: my office just installed sit/stand desks and I was amazed that I was able to stand all day using it without any discomfort. 

In order to combat FHP, it is important to note this a work in progress.  We need to constantly address the situation by being aware of our posture and performing exercises that counteract the situation.  Here are 4 sequences that I use with my clients/students for a lifestyle change:

YWLT (You Will Live Taller) Exercise:

Y       Raise your arms in the air with your palms facing forward — this is the “Y” position. Then pull your arms backward and hold for about 30 seconds.

W      From there, move your arms down to the “W” position, still pulling your arms back and with your elbows pointing down. Hold this for  another 30 seconds.

L        Next move your arms into the “L” position with your elbows at your sides.  Really pull your forearms back and hold them for 30 seconds.

T     The final step is to spread your arms, with your palms still facing forward, into a “T” position, pulling your arms as far back as you can and holding for 30 seconds.

Pull Arm/Tilt Head — Place your hands behind your back and grab your wrist. Then straighten your elbows and pull your arms back while squeezing your shoulder blades together. Tilt your head back and hold the position for about 30 seconds. Breathe out while you’re leaning back.

Up/Turn and Tilt — Stand facing a wall. Slide your right arm up the wall, then turn your head to the right and tilt your head backward. Hold for about 15 seconds then repeat the sequence three times. Repeat on the other side.

Chin Tucks — move your chin towards your chest holding for 5 seconds and you will feel a comfortable stretch from your neck to the base of your skull.

Yes!  You can live taller so make sure you start your journey today 😀