I will be the first to tell you that I think some Forward Head Posture (FHP) is completely normal and ok. And very few people are going to have the picture perfect alignment of ear over shoulder over hip, etc. But like most things, it's when it becomes excessive that it tends to cause issues.
(Image from BackAuthority.com)
I know many of you want to reduce your FHP, either for pain control purposes or simply for aesthetics.
Either one is cool by me. So let's take a look at what's going on here anatomically.
As we hold the head forward, the SCM and scalenes shorten, and the lordotic curve of the middle and lower neck begins to straighten. To keep the eyes on the horizon, the skull must tilt back into extension, reversing the upper cervical kyphotic curve and shortening the erectors and upper cervical muscles, which you feel as that ache just under your skull.
On the flip side, the levator scapulae and upper thoracic erectors take on the job of not letting your head fall over and can become chronically overloaded and achy, which you tend to feel at the base of the neck.
Changing FHP takes a multifaceted approach. Chin tucks, SCM stretches, and deep neck flexor strengthening are my go to's for the neck. But don't neglect the thoracic spine. Improving mid to upper thoracic extension will do wonders for FHP and neck pain as one curve feeds right into the other. So now that you have a game plan, it's time to get to work!
Thank you so much!
Have a nice day
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Peace and love.