How To Fix Forward Head Posture AND Neck Pain

Exercises To Correct Forward Head Posture

To fix forward head posture once and for all, we need to do 3 different types of exercises—(i)stretch the 2 main muscles that pull our head & shoulders forward, (ii)strengthen the 3 main muscles that pull our head & shoulders back, and (iii)mobilise any restricted joints in the spine & breastbone. You need to address ALL three areas for success.

These 5 exercises work on all of these issues. And they’re fabulous for neck pain too! If you do them regularly, you’ll not only improve your posture, you’ll avoid a world of problems in the neck & shoulders, and feel great.

None of these exercises should hurt. If they cause any pain, don’t do them. You might have a complicating factor (like inflammation, arthritic degeneration, a congenital issue with your spine etc), so if they feel sore make sure you go and see your health care professional.

Now, some of these exercises can be a bit tough to start with, so take it easy the first couple of weeks! If the muscles between the shoulder blades end up a little sore the next day, just skip a day or even two. I remember the first time I did the retraction and the wall angels, my muscles were squealing, and I knew about it the next day, so don’t get carried away. Bit by bit it’ll get easier. It’ll probably take 6 weeks to notice a real change, but them bam, suddenly, one day you’ll notice you feel lighter, freer, more energetic.

If your posture is very bad and it has been like that for many years, it’s likely that you have very restricted spinal joints in the base of your neck. In this case the exercises may not be enough and you may need to visit a chiropractor to professionally mobilise the jammed spinal joints.

***After you watch this video, make sure you watch my video on “The 4 most common CAUSES of forward head posture/neck pain” here… causes of Neck Pain