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FORWARD HEAD POSTURE

Head drifts forward of the shoulders. For every inch the head moves forward, the load on the neck roughly doubles. Common in anyone who stares at a screen for long periods.

Cause: deep neck flexors (the small muscles that hold the head up from the front) get weak, while the muscles at the back of the neck get tight from holding the head up. Often comes with rounded_shoulders.

Stretch the back of the neck​

Levator scapulae stretch​

  • Sit tall, tilt your ear toward your shoulder
  • Rotate your nose slightly toward your armpit
  • Hold 20–30s each side

Thoracic extension over a foam roller​

  • Place a foam roller horizontally at mid-back level
  • Support your head with your hands, lean back over the roller gently
  • Move it up and down a few vertebrae, 1–2 mins total

Strengthen the deep neck flexors​

Chin tuck — lying down​

  • Lie on your back, flatten your neck against the floor by tucking your chin
  • Hold 5s, release
  • 3 sets × 10 reps

Chin tuck — standing​

  • Stand against a wall, slide the back of your head up the wall while tucking your chin
  • Think "tall spine, not tilted head"
  • 3 sets × 10 reps, hold 5s each

Neck flexor endurance hold​

  • Lying on your back, lift your head 1–2cm off the floor, chin tucked
  • Hold as long as you can with good form
  • 2–3 sets

Cue​

Ears over shoulders, shoulders over hips. The chin goes slightly in, not down.

References​