What is a head forward posture?

Head forward posture is when the head is positioned too far forward above the ribcage. “Ideal” head and neck positioning is when your ear lines up vertically with the middle of your shoulder joint when viewed from the side (as in the picture on the right). When your head is forward (as in the picture on the left) it mis-aligns the vertebrae in the neck and strains some of your neck muscles.

This mis-alignment of the neck has become very common due to the amount of time people now spend looking down at their phones and devices as well as computer use. Faulty alignment of the neck can cause headaches, neck and shoulder tightness, numbness and tingling in the fingers and hands, as well as other symptoms.

WHAT TO DO IF YOU HAVE A HEAD FORWARD POSTURE

Stop looking down at your phone. Hold your phone higher so you don’t need to bring your head down.

Make sure you are not resting or sleeping on your back with a very high pillow. This will overstretch the muscles just as much as looking down at your phone. Many people tend to prop their heads very high at night looking at screens and this will perpetuate the problem.

Strengthen your neck extensor and upper back muscles. These muscles have become overstretched, you need to strengthen them so your neck will stay more upright.

Stretch your pectoral muscles. If your chest muscles are tight, you may need to stretch them. Not everyone has this so you will need to check.

Release tension from the muscles at the base of the skull. If you have tight subocciptal muscles you will need to lengthen them. When these muscles are tight they can cause headaches.

Avoid shoulderstand. Shoulderstand lengthens the muscles at the back of the neck (particularly the splenius muscles). If you have a head forward posture, these muscles are already overstretched. If you usually practise shoulderstand you should stop and only commence again once your neck is no longer overstretched. Anyone who gets headaches should not be doing shoulderstand.

EXAMPLES OF YOGA POSTURES TO ADDRESS A HEAD FORWARD POSTURE

Chakravakasana variation - any posture where you lift the head and neck up against gravity will strengthen the back of your neck. Make sure you don’t jut your chin forward.

Chakravakasana variation - this posture adds challenge to the upper back muscles when you lift your arm.

Chakravakasana variation - this posture strengthens the upper back and neck muscles

Bhujangasana variation - again your are lifting your head and neck up against gravity, this will strengthen the back of your neck and your upper back. Make sure you don’t jut your chin forward.

Chatus pitham - this posture strengthens your upper back muscles and stretches your chest muscles.

Dhanurasana - another posture to stretch your pectoral muscles.

In general, become more aware of your posture. Once you realise it, you will probably catch yourself many times a day taking your head forward or looking down for extended periods of time. Correcting this habit will go a long way to alleviating any symptoms you may have.

written by Jean Campbell

Interested in learning more about how anatomy relates to yoga practice?
Have a look at my Online Dynamic Yoga Anatomy Course.