During any given day, a person will assume a forward head posture at least once.
This could happen when you drive your car, sit at your desk, use your smartphone or iPad, or find yourself listening intently to someone.
Did you know that for every inch the head moves forward in posture, its weight on your neck and upper back muscles increases by 10 pounds?
For example, a human head weighing 12 pounds held forward only 3 inches from the shoulders, results in 42 pounds of pressure on the neck and upper back muscles.
If only the human head were as flexible as an owl’s – rotating 270 degrees without breaking blood vessels or tearing tendons.
The Owls’ head is connected by only one socket pivot, whereas a person’s head is connected by two-socket pivots.
This limits our ability to possess Exorcist-like head-spinning skills.
We can, however, increase our neck flexibility and range of motion by practicing the stretches listed below. Remember to stop if stretching becomes painful and you feel like you’re straining your neck muscles.
5 Exercises To Increase Your Neck Flexibility And Prevent Neck Pain
1) Chin Nod exercise
Tuck your chin to your chest. Hold for two seconds, and then release. Repeat 10 times. Gently bend the head backward as far as it will go. Hold for two seconds, and then release. Repeat 10 times.
2) Ear to Shoulder exercise
Looking straight ahead, and bring your left arm behind your back. Slowly bring your right ear as close to the right shoulder as possible. Hold for two seconds, and then release. Repeat 10 times. Switch sides, and bring your right arm behind your back. Bring your left ear to the left shoulder. Repeat 10 times.
3) “Just Say No”
Start by looking straight ahead, and then look over your right shoulder. Hold for two seconds, and then release. Repeat 10 times, and then do the same on the left side.
4) The Bagock
Sit upright in a chair with your shoulders back. While looking straight ahead, place one finger on your chin, slightly tuck, and move your head back like a chicken. Hold for 2 seconds and then release and say “Bagock.” (Just checking you to see if you’re paying attention). Repeat this 7-10 times.
5) Headrest Press*
To help reverse forward-head posture try this neck strengthening exercise in your car. First, sit upright and put your shoulders into a neutral position (see #4).
Now tuck your chin a little bit and move your head backward like a chicken, pressing back into the headrest for 3 to 5 seconds. Do 15-20 repetitions.
* Do not perform this exercise while operating a motor vehicle.
You might also like:
Prevent Text Neck Symptoms in 5 Simple Steps
Massage Improves Neck Range of Motion
Recommended Better Posture Book
The 21 exercises in Reverse Bad Posture Exercises are designed to fix forward head posture, rounded shoulders, and hunched back posture in just 15 minutes per day.
Take Reverse Bad Posture Exercises everywhere you go, and you can feel confident that you will be able to improve your posture and prevent traumatic neck, shoulder, and back pain episodes from wreaking havoc on your life.
Check it out on Amazon!
Sources: Symptomfind.com, Massage Today, National Geographic
