Is forward head posture correctable?
Correct Forward head Posture: Forward Head Posture is an alignment problem of your neck, chest, and shoulder area which is easily be corrected by using several Braces/Devices or with the help of a physician and chiropractors.
You must also avoid practices that worsen your condition like bending your neck too much while texting or working at the computer or sitting for a long period of time in front of the TV.
Make sure to remember these little things or it can worsen your condition way too much.
Start working out outside in the park or in the gym where you feel more comfortable do exercises like pull-ups, pushup, squats, deadlifts which helps in strengthening your whole body.
Do exercises that help in strengthening your neck muscles because that is your weaker area of the body that is causing forward head posture problems.
Keep doing neck stretching exercises or foam rolling on a daily basis and also add exercises that help in strengthening your back muscles like pulling or rowing exercises do it 2-3 times a week.
Correcting the Forward Head Posture problem early is very good because it prevents declining neck function later in your life so it is better to start early.
How long does it take to correct forward head posture?
If you do everything correctly as mentioned above you will start seeing the results in the very first month. It is not that difficult to correct the forward head posture problem but if you have patience and seriously want to get rid of that ugly looking forward head you will start seeing the results much sooner.
Be consistent with exercises and also avoid all the things as I mentioned earlier at all costs.
But remember one thing it cannot be treated overnight you have to work hard every day to get rid of it.
If you are using braces/devices to correct forward head posture better be using good quality and trusted products. Along with good exercises, the devices/braces will boost up your correction process.
It really depends on how you are using your body and the habits and exercises that you implement in your life.
You need to constantly work at it and in the future, if you start with your old habits it’s going to bring your hunchback back.
If doing exercises doesn’t improve your condition then you must visit your doctor for further guidance as he/she can understand your situation much better and provide treatment to fix forward head posture fast.
Braces and Devices to Correct Forward Head Posture
Deluxe Home Cervical Traction Kit 2.0
Neck Hammock Portable Cervical Traction Device
Cervical Neck Traction Device
Back Brace Posture Corrector XL
DDS MAX Cervical Traction Collar
What are the muscles that hold your head up? How to reverse Forward Head Posture
Is it possible to reverse your Forward Head Posture, of course, yes but first know what are the muscles that hold your head up these are the muscles that kept your head straight? The major muscles in your back such as (Extensor and Trap Muscles) and the front area of your chest called (Flexor Muscles) are the muscles that hold your head up. If any weaknesses cause in these major muscles they can’t support the weight of your head which can cause a Forward Head Posture problem.
But don’t worry if you have a hump on the back of your neck it is still reversible you just need to work hard in order to get rid of that ugly looking forward head. There are many exercises that can reverse forward head posture
What Muscles are affected by Forward Head Posture?
Muscles that are affected by the Forward Head Posture are:-
- Upper cervical extensors– longissimus capitis
– suboccipital muscles
– semispinalis capitis
– splenius capitis
- Lower cervical flexors– middle scalene muscles
– anterior muscles
Make sure to stretch the extensor muscles and strengthen the flexor muscles which are front neck muscles. Exercising these affected muscles will surely help in reverse Forward Head Posture.
Can you correct forward head posture?
There are many exercises that strengthen your neck muscles and helps in reverse forward head posture. You can repeat these exercises numbers of time per day
- Chin Tuck
- Stretch the sides of your neck
- Chin Nod
- Neck stretch
- Iso matrix exercise for extensor
- Self MYO-Facial Stretch
- Chin to chest
- Chin Tuck with Thera Band
- Iso matrix front neck exercise
- Chin Tuck against gravity
Apart from exercises, there are many devices, braces, and pillows available in the market that can reverse forward head posture problems fast. But you need to commit yourself to these exercises daily and avoid all the bad habits that trigger forward head posture problems such as bending your neck while texting, using bad posture while driving, or sitting in front of the TV for several hours, etc.
If you have a serious Forward Head Posture problem you should take advice from a good physician or a chiropractor.
Photo By:- Geneva Sampson
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