Are you suffering from forward head posture? This common condition, also known as “text neck,” occurs when the head juts forward in front of the shoulders, causing strain on the neck, shoulders, and upper back. Luckily, there are simple exercises you can do to reduce forward head posture and relieve pain. Here are three great exercises to try:
- Chin Tucks: Sit up straight and gently tuck your chin towards your chest while keeping your eyes looking straight ahead. Hold this position for a few seconds, then release. Repeat this exercise for 10-15 reps.
- Wall Angels: Stand with your back against a wall and your feet about 6 inches away. Place your arms against the wall with your elbows bent and your hands facing forward. Slowly slide your arms up the wall while keeping your elbows bent. Once your arms are straight, hold this position for a few seconds, then slowly lower your arms back down. Repeat for 10-15 reps.
- Shoulder Blade Squeezes: Sit up straight and relax your shoulders. Then, squeeze your shoulder blades together as if you’re trying to hold a pencil between them. Hold this position for a few seconds, then release. Repeat for 10-15 reps.
Remember to take breaks throughout the day to stretch and move your neck and shoulders. Additionally, adjusting your workstation or your device to an appropriate height can help to prevent forward head posture. If you continue to experience pain, it’s best to consult with a chiropractor or health professional for further evaluation. At Mend Chiropractic, we enjoy helping patients improve their posture and reduce pain. Contact us today to learn more about how we can help you achieve a healthier, more comfortable lifestyle.