Forward Head Posture corrective exercises can help people burdened by this condition effectively if started in time. All the Forward Head Posture exercises discussed here are aimed at adjusting the stability of your posture as well as facilitating body balance improvement.
Interlude: Please note that only after the full restoration of the spine’s alignment or muscular imbalances and weaknesses can true correction be achieved. FHP patients need to stick to a regular exercise regimen (1-3 days per week) and avoid overdoing the bedtime which only delays recovery and worsens the pain in the neck. A complete FHP exercise program should include postural exercises repeated hourly, aerobics, motion range neck exercises, a slight intensification of strengthening exercises as the condition recedes, and finally some bit of relaxation.
Some of the exercises or physical therapies that FHP patients can use to deal with this debilitating condition and strengthen the functional limitations in their backs include;
#1 – Aerobics
The aerobics sessions can include light physical activity such as taking short walks wearing flat athletic shoes while avoiding any heavy items on your arms or shoulders.
#2 – Postural Workouts (Hourly)
The following exercises should be repeated five times every hour and they should be performed in the precise order given.
A. Finding a neutral position on your back.
– You should start by sitting near your chair’s edge then try rocking your hips forward to arch your back and then rock them backward until the curve (arch) disappears. Repeat this back and forth movement until you find your comfortable spot which will be your lower back’s neutral position. Push your chest forward and try to make yourself taller while maintaining this upright position.
B. The Shoulder Clock Workout
– This simple exercise begins with arms at your sides and totally relaxed. Slowly raise both shoulders towards the ears and hold for two minutes before rotating your shoulders backward, then downward in one measured movement and again hold for another two minutes. Relax back to the start position and repeat the shoulder clock 5 times.
C. Squeezing the Shoulder Blades
– Begin with your relaxed arms at the sides and turn your palms to face backward. From this position, turn your palms to face forward while squeezing the shoulder blades gently and hold that position for 5 – 10 seconds then slowly go back to the initial position.
D. The Chin Drop
– Stand straight with eyes facing straight ahead and your arms on the sides then breathe in and out slowly. While holding your shoulders in position, drop the chin towards your chest and ensure that the back of your neck is well stretched then hold this position for 5 – 10 seconds.
#3 – Motion Range Neck Exercises (Twice daily)
– The “Chin to Chest” exercise should be first on the activity list. Start with a good comfortable posture and tenderly push your chin to touch your chest while focusing your eyes on a target in front of you.
– Head Turns should be next and you should commence facing straight ahead with shoulder properly aligned. From this position, turn your head towards one shoulder then over to the other shoulder while holding your gaze on a target in front of you.
#4 – Isometrics (Strengthening the Neck) (also Twice every day)
– The Head Nod should be the first exercise which starts with you facing forward and your thumbs under your chin for support. From this position, you are required to nod gently while using your thumbs to apply slight upward pressure ensuring that your head maintains that position without moving.
– The next exercise is known as the “Isometric Side Bends” also begins with your head facing straight ahead and both your index finger and middle finger placed above the ear on the side. Try to move your head towards your fingers while applying pressure with the two fingers to ensure your head does not move but you can feel the gentle strain on your neck.
– Next, repeat the same exercise but this time with your two fingers near your eyebrows.
#5 – Relaxing
– Start by finding a comfortable sitting, sleeping, or standing position then place one hand on your chest and the other on your lower abdomen remembering to breathe in through the nose the entire time. You should also ensure that the exhaling process takes nearly twice as long as the inhaling.
#Bonus Exercise – Yoga
– Yoga is almost good for everything… including a healthy body. FHP patients should, however, focus only a few yoga positions that improve posture stability and balance. They include the mountain pose, the cat-cow, the bow pose, the downward dog, the triangle, and the locust pose among others.
TIP: Remember to start all exercises slowly before moving on to more intensive exercises as the Forward Head Posture condition improves. This will help to avoid more injury or exacerbating the situation.