How to Correct Head Forward Posture 

 June 26, 2011

By  Dr. Tripp Stover, D.C.

Mechanicsville, Virginia — Head forward posture is a common effect of subluxations, especially upper cervical subluxations.  In this day of computers, cell phones, and 10 hour work days, it is a common finding in my office.  Now it is also true that most patients can see and feel their head forward posture, while seldom can they feel the exact misalignment of their atlas vertebrae much less see, for example, how rotated it is when they go about the day.  With posture we are talking about something that is, at least partially, cosmetic.  That results in quite a few questions related to how one goes about correcting this situation.  So I have posted this advice to help which comes from Dr. Stephanie Maj’s blog www.drmaj.com (June 21, 2010):

5 Tips For The Correction Of Forward Head Posture:

Forward head posture is a very common imbalance seen today from excessive cell phone use and from bad posture. Correction of forward head posture takes awareness, resolution of underlying causes, and repetition to make a lasting impact. These five tips will help you get faster results.

1. Focus on lifting your chest, not just tucking your head back.

In most cases, forward head posture is accompanied by rounded shoulders and a slouched upper back posture. In this scenario, simply retracting your head will not correct the problem. In fact, this can cause a jamming of the lower cervical vertebra. A simple instruction to help you lift you chest is to imagine you have a helium balloon attached to each of your chest muscles, and they are lifting them toward the ceiling. Many times, just lifting the chest causes a natural retraction of forward head posture.

2. Perform “chin retractions”.

A great way to re-program yourself to get rid of forward head posture is to perform 10 chin retractions every hour on the hour throughout the day. If you do this throughout an 8 hour workday, along with lifting your chest, you will have done 80 postural corrections! This will help you re-pattern your posture easily and effectively.

3. Ensure you have proper ergonomics in your phone use, car, at work, and at home.

Make sure your computer height is optimal at work and home. Another great trick to do in your car is to move your rear view mirror just an inch higher. This will remind you to sit straight while driving.  NEVER, NEVER, NEVER prop the phone up with your shoulder & make sure you lift the phone so that you can look straight on when texting or surfing the web.

4. Eliminate food allergies.

Food allergies, particularly to gluten, soy, and dairy, can cause your nasal passages to clog, and make it more challenging to breathe. Forward head posture is very common to individuals that mouth breathe. Think about it, what do they teach during CPR to help someone open their airway? Tip the head back. In a standing position, this is done by extending the cervical spine, which inevitably leads to forward head posture.

5. Stop doing endless amounts of crunches.

Excessive amounts of abdominal training, particularly crunches, can cause an adaptive shortening of the abdominal muscles, which then pulls down on the upper body, leading to forward head posture. This can easily be corrected by performing an appropriate amount of exercise for the muscles that lift the chest and shoulders back and down.

I hope this is helpful.  If you have any questions give us a call at Stover Chiropractic, P.C.  If you have heard of any other good advice, please comment below.

“We help you heal.”



Dr. Tripp Stover, D.C.

Dr. Stover grew up in Richmond. He has been married to his wife Andrea since 2000 and they make their home in Mechanicsville with their children, Avery and Garnett.

Dr. Tripp Stover, D.C.

related posts:

{"email":"Email address invalid","url":"Website address invalid","required":"Required field missing"}
Skip to content