Forward neck posture is the excessive extension and protrusion of the head accompanied by rounding of the shoulders and the upper back. It results in neck pain and can lead to chronic pain and numbness in the arms and hands. It also affects breathing and can result in pinched nerves. It extends every inch of the head forward and adds extra pounds of weight on the neck and shoulder girdle, which is definitely not comfortable. Forward neck posture is both unattractive and causes damage to the health.
However, it can be corrected with some exercises and we’ll show you a few here. Read on to learn more.
1. Nose nods
First on our list is the nose nod. The procedures are as follows:
Lie on your back with your face up, knees bent and your feet flat on the floor. Your nose should be perpendicular to the ceiling as you face up. Then nod your head slowly forward and avoid moving your neck. Imagine yourself drawing a small arc with the tip of your nose, gently and return your nose to its vertical position. Repeat again and as days go by, increase how many sets you do per day.
2. Shoulder blade squeezes
Sit upright on a chair, with your neck long and knees bent at 90-degree angle. Keep your feet on the floor and squeeze your shoulder blades together like you are trying to connect them. Hold for about 3 seconds and release slowly. Drop your shoulders if, they creep closer to your ears due to tension, with your arms still hung to your sides and then Repeat.
3. Advanced chin retractions
Stand upright or sit on a chair and practice your nose nods as explained above a few times and retract your chin so that your nose sweeps downward slightly. After retracing your chin, keep it at the same distance to your neck and move the top of your head backward. Still in that position, move slowly as you return your head to an upright position, then move out of the chin retraction and then repeat the entire procedure for a number of times.
Conclusion
Do you have forward neck posture? Try one or all of these exercises to correct it. It is also important that you consult your physician to know the exercises to engage in, as it depends on your lifestyle, fitness status, health history and the severity of the posture.
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