How to Fix Forward Head Posture | 3 Simple Exercises, by Posture Guy on YouTube. 4 min 38 s.
- Video length
- 4 min 38 s
- Time to do it
- 10 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Lie on your back on the floor with your lower legs resting on a chair or bed, knees bent to about 90 degrees. Let your arms rest out to the sides with your palms up.
Stay in this position for about five minutes and breathe slowly. Let your hips, spine, shoulders and neck settle without forcing anything.
Place a foam roller across your mid back, at right angles to your spine, and support your head with your hands. Gently arch back over the roller, then return.
Repeat the arch a few times, then move the roller slightly higher up your back and repeat. Keep the roller below your shoulder blades, never on your neck.
Sit or stand tall and look straight ahead. Slide your head straight back to make a double chin, hold for about five seconds, then relax. Do around ten slow reps.
Raise your monitor or laptop so the top of the screen sits at eye level, and hold your phone up rather than looking down at it.
Change position every 30 to 45 minutes at your desk. Stand up, roll your shoulders and reset your head over your shoulders.
Stop any movement that causes pain, dizziness or tingling in your arms, and see a health professional if symptoms carry on.
Tips and common mistakes
The chin tuck is a small backward glide, not a nod, so keep your eyes level and do not tip your head back.
Practise daily in short sessions rather than one long one, because small frequent reps are easier to keep up.
Never push into pain or force a stretch, and stop straight away if you feel dizzy or numb.
Questions
How often should I do these exercises?
Once a day is a good start, either in the morning or after work. Consistency matters more than how long each session lasts.
How long before I notice a change?
It varies from person to person. Many people feel looser within a week or two, but lasting change usually takes several weeks of daily practice plus better screen habits.
Can I do these at my desk?
The chin tuck and a standing upper back extension work fine at a desk. Static back needs floor space, so save that one for home.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
