Forward head posture, a common issue among many individuals, occurs when the neck leans forward, causing the head to extend slightly beyond the shoulders. This misalignment can lead to various problems, such as increased pressure on the cervical spine, muscle overload, and a rounded upper back, potentially resulting in neck pain, stiffness, and related discomfort.
This posture is common in people who work for a long period at a desk. Examples include computer scientists, receptionists, students, and basically everyone that sits at a desk for too long.
Correcting this posture imbalance involves adopting certain practices and exercises focusing on strengthening specific muscles and promoting better alignment. [1]
Morning Routine for Posture Improvement
A simple yet effective morning routine involves practicing chin tucks and chest stretches.
Chin tucks, done against a wall with the upper back aligned, help strengthen the upper thoracic extensors. By tucking the chin down and pulling the head back against the wall, these exercises realign the head over the shoulders, promoting better posture. Additionally, incorporating the corner stretch, where one leans into a corner or doorway, stretches the chest and shoulders, aiding in maintaining good posture. This quick routine, even if dedicated for just two minutes daily, can yield noticeable improvements in posture over time.
