Addressing Forward Head Posture
“Jerry, did you know the human head weighs eight pounds?” said the super cute kid in the movie Jerry Maguire. This is not only a fun fact that charmed the title character in the movie, but it is important to remember when it comes to improving posture, breathing, and decreasing neck pain.
What if you had to carry around eight pounds in front of your body all day long?
Your biceps and deltoids would be screaming at you before lunch, and you would want a break already. In the case of your neck and shoulder muscles, they don’t get a break from holding your head up, and when the head is forward, ears are in front of the shoulders, those muscles have to work even harder to hold the head up.
We call this a forward head posture (FHP).
To make matters worse, FHP changes our ability to breathe deeply. Both the trachea and the rib cage are compromised, interfering with optimal breathing. All of our time on smartphones, computer screens, and tablets exacerbate FHP.
The good news is that there are interventions to decrease FHP, which can reduce neck pain and improve breathing.
Screen Position
If you spend a lot of time on the computer, your screen must be positioned correctly. Use these simple guidelines to reduce strain. I
Optimal Height and Distance: The top of your screen should be approximately at or just below eye level. This position allows you to view the screen without tilting your head forward or backward, reducing neck strain. The screen’s distance should be roughly 20-30 inches from your eyes, depending on your vision and screen size.
Avoiding Glare: Positioning your screen to minimize glare from windows or overhead lights can also help prevent eye strain. Anti-glare screen protectors or adjustable screen brightness settings can further alleviate discomfort.
Good Vision
Vision is a cornerstone of good ergonomics. We have to see the screen clearly, and we will adjust our head position to accomplish this goal. Leaning forward to see the screen exacerbates FHP, so make sure your eyes are functioning as well as possible.
Regular Eye Exams:
Frequent eye examinations are essential to ensure that your vision is accurate and to update prescriptions as needed. Conditions like nearsightedness or farsightedness can make it difficult to view screens comfortably, leading to poor posture as you lean in or squint.
The 20-20-20 Rule: To reduce eye strain, follow the 20-20-20 rule: every 20 minutes, take a 20-second break by looking at something 20 feet away. This practice helps relax the eye muscles and prevents discomfort.
Exercises and Stretches
Adding simple movements to your day and changing habits can minimize FHP, improve breathing, and reduce neck pain.
Exercises and Stretches
Chin Tucks: This exercise helps realign the cervical spine. Gently tuck your chin towards your chest while keeping your shoulders relaxed. Hold for 5-10 seconds and repeat several times a day.
Upper Back Stretch: Sit or stand with your back straight. Clasp your hands behind your head and gently press your elbows back while squeezing your shoulder blades together. Hold for 15-30 seconds.
Neck Strengthening Exercises: Strengthen your neck muscles with exercises such as neck extensions and resistance band exercises to support proper alignment.
Foam Rolling: Use a foam roller to release tension in the upper back and shoulders, which can help alleviate some of the discomfort associated with FHP.
Mindful Habits
Take Breaks: Regularly stand up, stretch, and move around to avoid prolonged periods of static posture. The 20-20-20 rule, which involves looking at something 20 feet away for 20 seconds every 20 minutes, can also be beneficial.
Practice Good Posture: Consciously align your head over your shoulders and maintain a neutral spine while sitting and standing. Correct your posture from the pelvis up. Be mindful of your posture throughout the day.
Strengthen Core Muscles: A strong core supports good posture by stabilizing the spine and pelvis. Incorporate core-strengthening exercises into your routine.
Conclusion
If you are experiencing neck pain and struggling with your FHP, try these modifications and exercises. Your neck and shoulder muscles will thank you! If you need more support, you can schedule an evaluation at OaklandMyo.com/Contact.
