Improper head posture is mostly known to be associated with issues such as improper breathing, numbness in the hands and arms, chronic pain and even pinched nerves. The main cause of these problem is the extra inch that your head extends while trying to take the abnormal posture. This results to the neck having an extra 4.5 kg of weight to support hence the issues caused. In the following discussion we are going to look at some of the ways in which you can correct a forward head posture.
Identify incorrect posture with the wall test
This generally involves a number of steps that should be followed when you are trying to diagnose the incorrect posture, some of the steps involved include: standing by ensuring that your back flush is against the wall, getting the appropriate head posture which involves touching the back of your head on the wall and then finally ensuring that you stand this way for around one and half of a minute. While standing your back flush against the wall it is always important to make sure that your heels are aligned at the width part of your shoulders and that your buttocks are pressed against the wall. As you concentrate on this pay much attention on the position of your head and try to inquire if the back of your head touches the wall. While doing all this there is a very crucial precaution that you should ensure for efficiency of the whole process. Make sure that you are not excessively moving your head on the backward position and consequently increasing the neck curve. The posture in which you are standing for one minute is your posture and you should repeat the same thing frequently to know how your body posture is changing.
Do a Release to your tight muscles with stretches
This is also normally done by following a number of steps that should be takes into consideration when trying to correct the forward head posture. The factors involved include: using a massage ball to relieve your occipital muscles, doing a regular stretch for your back muscle, involving your side necks with rigorous exercises, making sure that you release your SCM muscles that are found at the front of your neck, giving your chest muscles some stretches and finally seeking advice from an expert in regards to the whole thing. When doing a massage ball ensure that you move your head from one side to another in all the areas, this should be done for around five minutes to ensure that the massage covers all the sides. A stretch for your back neck usually requires that you stand straight and then you tilt your body chin to your chest. This should be done for around 30 seconds and then it should be repeated roughly three times.
Strengthen your muscles with numerous exercises.
Some of the exercise involved in this process include: chin retractions which sometimes are also known as nose nods, shoulder blade squeezes should be practiced and importantly using advanced chin retraction to improve the range of motion. Nose nods normally requires that you lie back with you face up, start by bending you knees while trying to ensure that your feet are kept flat on the floor. At this point your nose should be kept straight up into the ceiling and then try nodding your head is slow motion without moving your neck. This should be repeated for around 10 times.
Improving your posture with daily habits.
Some of the daily habits that can improve your posture include: setting up your computer is an ergonomical position, avoiding carrying heavy purses and bags, involve your neck is a stretch after every thirty to forty minutes whenever you are in front of a television, computer or even a desk, buy yourself neck pillows that will support you, stand with a good posture when you need to and finally walk in the right form. Supportive pillows are usually the best ways to avoid problems that are associated with forward posture since they allow the neck and head to fall into the middle of the pillow giving the neck a firm support. Good posture while standing or walking is usually kept by ensuring that your shoulders are aligned and back. You should make sure that your abdominal muscles are squeezed so that your body can remain straight. While walking, ensure that your chin is parallel to the floor and that the walk motion is heel-to-toe.