Head forward

Forward head posture (FHP), also known as tech neck or nerd neck, is a condition in which the head tilts forward and the chin juts out. This can cause pain and stiffness in the neck, shoulders, and back, as well as headaches, migraines, and fatigue. Forward head posture is one of the most common incorrect posture positions seen by medical experts.
This unnecessary pressure on the neck and cervical spine will cause various symptoms of forward head posture, including headaches, stiffness/muscle tension in the neck, shoulder, upper back pain, and balance issues. When left untreated, there are additional health problems that may present. In the truest sense of the word, FHP may also cause a trickle-down effect burdening other body parts. Pain management specialists have seen FHP cause compression of the cervical vertebrae, including disc issues and pain leading to the middle and lower back. FHP can cause issues in your jaw, like TMJ, and it could even lead to breathing issues due to weakened respiratory muscles.
Forward head posture is a very “fixable” condition. An ounce of prevention goes a long way. The best advice to remedy forward head posture is to be aware of your posture and make corrections.
Remember when Mom told you to sit up straight and watch your posture? She was right. If you are spending too many hours in front of electronic devices, a study done by the US Department of Labor says taking frequent breaks to stretch and creating an ergonomically designed workplace could improve your condition. Work productivity can also be greatly affected by chronic pain conditions like FHP.
The best way to fix tech neck is to improve your posture and strengthen the muscles in your neck and upper back.

Forward Head Posture Exercises
Practicing good posture while performing your daily activities, combined with stretching and strengthening the muscles involved in forward head posture, can put you on the right path towards correcting this postural abnormality.
1. Chin Tucks Exercise

This exercise will activate and strengthen your deep cervical muscles (front of the neck muscles).
  • Place 2 fingers at the bottom of your chin.
  • Gently tuck your chin in and retract your head backwards. At the same time, use your fingers to keep the chin tucked in the entire time.
  • Hold the end position for 3 to 5 seconds.
  • Relax your neck for a moment (Let the neck come fwd).
  • Aim for 2 to 3 sets of 10 repetitions.
** You should feel like the back of your neck is lengthening or “pulling up”, and there will be packing in front of your neck.
2. Neck Flexion (Suboccipital Stretch)

This will stretch the back of your neck muscles including the Suboccipital muscles.
  • First, tuck your chin in using 2 fingers of one hand.
  • Place your other hand on the back of your head and apply a gentle force down as you pull your head towards your chest.
  • When you feel a stretch at the back of your neck, hold the position for 20 to 30 seconds.
  • Repeat this stretch 3 times.
** Keep your chin tucked as you do this stretch.

3. One Arm Pec Stretch – At A Wall (Do Both Sides)

This will stretch out the chest area which can be tight and pull the neck into a bad posture. Releasing the pecs will allow you to be in a better posture and can alleviate some of the pain.
  • Come close to a wall and stretch one arm behind you with the palm on the wall.
  • Pull in your stomach (do not arch your back)
  • Now lean forward and slightly away from the extended arm.
  • Feel the stretch in your chest area.
  • Hold for 30 seconds.
  • Repeat on the other side
* Make sure you’re not just stretching you shoulder, but also the chest. Tweak the angle of your position to get the chest muscles.

4. Thoracic Spine Foam Rolling

This is great way to loosen up the upper back area.
  • Lie on your back, with your hands placed behind your head, and a foam roller placed under your upper-back.
  • Start to slowly roll up and down beginning at your mid-back and moving towards the top of your shoulders.
  • Keep your core tight and use your legs to roll.
  • Don’t rush, do nice and slow rolls.
5. Upper Trapezius Stretch

This will stretch out the neck and upper back muscles (Scalene & Upper Trapezius) which can get very tight on individuals with this forward neck syndrome.
  • Start either in a standing or seated position.
  • Place one of your hands on the opposite side of your head and tuck the other hand behind your back.
  • Now bring the head down towards your shoulder.
  • Use the hand on top to press your head down – to get a deeper stretch (Not too hard).
  • Hold for 20-30 seconds and do both sides