How To Fix Forward Head Posture (Nerd Neck)

This blog post is dedicated to bring you the best exercises, stretches and strategies to fix a Forward Head Posture.

What is Forward Head Posture?

Forward Head Posture is where the position of the head is in front of the mid line of the torso.

Ideally – the ear canal should be aligned with the mid line of the torso.

(It is also referred to as Nerd Neck, Poked Head, Forward Neck Posture and Text Neck.)

The forward head position involves a combination of lower neck flexion and upper neck extension.

This results in the flattening or loss of the natural curve in the Cervical spine.

This Blog Post Covers:

• Symptoms
• Causes
• Muscles Involved
• Tests
• Is It An Issue?
• Forward Head Posture Exercises
• Common Questions

Symptoms

The following is a list of the potential symptoms associated with this postural presentation:

• Neck Pain at base of the Skull
• Cervicogenic Headaches
• Dizziness
• Upper Trapezius Pain
• Cervical Radiculopathy
• Thoracic Outlet Syndrome
• Ineffective breathing technique
• Temporomandibular joint (TMJ) issues
• Impaired balance
• Pain in Levator Scapulae

Causes

In my opinion – The development of a Forward Head Posture is strongly related to your postural habits.

Think about how you sit when you you use computer, mobile phone, driving your car etc.:

Are you sitting up tall?…. Or are you letting your head poke forward?

The body will get used to the position that it habitually adopts throughout the day.

Over time – certain muscles will tend to get weak and others get tight.

This muscular imbalance can eventuate into a Forward Head Posture. (See below)

Muscles Involved

There is an imbalance involving all of the following muscles:

(Note: If you are not sure where the following muscles are located, feel free to look them up on Google.)

a) Overactive and/or Tight Muscles:

• Anterior Scalene
• Sternocleidomastoid
• Anterior neck muscles (Lower Cervical Spine)
• Sub-Occipital muscles
• Splenius Capitis/Cervicis
• Semispinalis
• Longissimus
• Anterior Upper Trapezius

b) Weak and/or Elongated Muscles:

Deep Neck Flexors:

• Longus Capitis
• Longus Colli

Lower Cervical Extensors:

• Multifidus
• Levator Scapulae
• Erector Spinae

All of the muscles mentioned above will be addressed in the Exercise Section of this blog post.

Tests

Here are 3 different tests to determine if your head is poking forwards.

a) Forward Head Posture Test

Instructions:

• Place your back completely flat against the wall.
• Make sure that your pelvis and shoulder blades are in contact with the wall.
• Do not over arch your lower back.
• Do not tilt your head backwards.
• Whilst standing in this position, does the back of your head naturally come in contact with the wall?

Results: If the back of your head does not naturally come into contact with the wall, then you likely have a Forward Head Posture.

b) Side Profile

Instructions:

• Take a side profile photo of yourself.
• Draw a line down the mid line of your torso.
• Draw a line down from your ear canal.
• (Both lines should be vertical.)

Results: If the line from the ear canal is in front of the mid line of the torso, then you likely have a Forward Head Posture.

c) X-Ray Scan

Ask your doctor for a X-Ray scan showing the lateral view of the Cervical spine.

The doctor will be able to determine if you have a Forward Head Posture by calculating the Craniovertebral Angle.

This is the angle formed by the lines from the Tragus (part of the ear), C7 Spinous Process and a horizontal line that passes through the C7 vertebra.

Results: If the Craniovertebral Angle is less than 50 degrees, then you have a Forward Head Posture.

Is It An Issue?

The presence of having a Forward Head Posture does not mean that you’ll definitely have issues associated with it.

However, in my opinion – it is not ideal for your head to be locked into a forward head position as it can influence the muscles of the neck.

So – Although this blog post covers exactly how to address this type of posture, not everyone with a Forward Head Posture will necessarily need to address it.

Forward Head Posture Exercises Recommendation: Perform the following exercises 2-3 times per week to gain a sense of what each exercise feels like.

Over time – assess how your body responds and adjust frequency and intensity accordingly.

STEP 1: ReleasesSTEP 2: StretchesSTEP 3: Joint MobilizationSTEP 4: Chin NodSTEP 5: Chin TuckSTEP 6: Combined Chin Nod/TuckSTEP 7: Elongate NeckSTEP 8: Breathing ExerciseSTEP 9: Extra TipsSTEP 10: Address Other Areas

1. Neck releases

The tight muscles that are holding your head in the forward position will need to be released first.

a) Sub-Occipital/Posterior Neck

Instructions:

• Place a massage ball under the back of your neck.
  • Do not place it directly under the spine.
  • You are aiming for the muscles on either side of the spine.
• Apply an appropriate amount of pressure onto the massage ball.
• Gently rotate your head from side to side to cover the entire region of the neck.
• Make sure to cover the muscle from the base of the skull to the base of the neck.
• Continue for 2-3 minutes on each side.

Alternatively: If you do not have a massage ball, you can use your fingers to apply pressure to the same areas.

(Note: If you start to feel dizziness or experience more pain, reduce the amount of pressure being applied. If these symptoms persist, seek guidance from a healthcare professional.)

b) Sternocleidomastoid

Instructions:

• Locate the Sternocleidomastoid muscle.
  • (Use Google if you are not sure where it is.)
• You should be able to feel a prominent band of muscle on each side of the neck.
• Gently massage these muscles using a pinch grip.
• Do not to press too deep or hard as you may hit other sensitive structures of the neck.
• Make sure to cover the entire length of the muscle.
• Duration: 1 minute per side.

c) Anterior Scalene

Instructions:

• Place the flat part of your fist at the bottom of the side of your neck.
• Make sure that you are not pressing onto the structures at the front of the neck.
• Apply a gentle sliding pressure up towards behind the ear region.
• Repeat 5 upwards strokes on either side of the neck.

d) Upper Trapezius

Instructions:

• Stand in front of the corner of a wall.
• Bend forwards towards the wall.
• Place a massage ball in the region between the neck and shoulder.
• Lean your shoulder against the wall.
• Apply an appropriate amount of weight into the massage ball.
• Make sure to cover the entire region.
• Duration: 1-2 minutes.

2. Neck stretches

Stretching out the tight muscles will give the opportunity for the head to adopt the correct posture.

a) Upper Cervical Spine

(Muscle Targeted: Sub-Occipital Muscles)

Instructions:

• Place your hand at the front of your chin and the other at the back/top of your head.
• Apply a force to the front of your chin as to gently glide the chin backwards.
• Whilst maintaining this pressure, proceed to pull your head forward/down.
• Aim to feel a stretch at the back of your UPPER neck region.
• Hold for 30 seconds.
• Repeat 3 times.

b) Middle Cervical Spine

(Muscle Targeted: Neck Extensors)

Instructions:

• Gently tuck your chin in.
• Look down.
• Place both hands behind your head and pull your head downwards.
• Aim to feel the stretch at the back of your MIDDLE neck region.
• Hold for 30 seconds.
• Repeat 3 times.

c) Front of Lower Cervical Spine

Instructions:

• Gently tuck your chin in.
• Slowly look upwards.
• Do not arch your lower back.
• Aim to feel a stretch at the FRONT of the neck.
• Hold for 30 seconds.
• Repeat 3 times.

d) Sternocleidomastoid

Instructions:

• Gently tuck your chin in.
• Rotate your head towards the side that you want to stretch.
• Tilt your head to the side away from the side you want to stretch.
• Use your hand to pull your head further into the tilt.
• Aim to feel a stretch on the SIDE of your neck.
• Hold for 30 seconds.
• Repeat 3 times.
• Do both sides.

For more stretches: Sternocleidomastoid Stretches

e) Anterior Scalene

Instructions:

• Look up and rotate your head away from the side of the neck that you are stretching.
• Place your hand on the collar bone on the opposite side to which you have rotated to.
• Pull the skin on the collar bone downwards.
• Tilt your head to the side away from the side that you are stretching.
• Hold for 30 seconds.
• Repeat 3 times.
• Do both sides.

3. Improve Joint mobility

If the joints in the Cervical spine are very stiff, this may limit the required neck movements to perform the exercises mentioned on this blog post effectively.

Try out the following exercises to loosen up the joints.

a) Side Decompression

Instructions:

• Look slightly downwards.
• Tilt your head to the side away from the side that you are trying to stretch.
• Place your hand on the side of your head and apply a downward pressure.
• Aim to feel a stretch on the side of your neck.
• Avoid any pinching sensation on the side you are pulling your head towards.
• Hold for 30 seconds.
• Repeat 3 times.
• Do both sides.

b) Neck Traction

(This is a great way to decompress your neck.)

Instructions:

• Tie a resistance band to a stationary object. (Height: ~3-4 feet)
• Lie on the floor with your knees bent.
• Wrap the band under the base of the skull.
• Whilst still holding the band with your hands, slowly shuffle your body away from the anchor point.
• Let go and let the band pull your head.
• Move as far away until you can feel a stretch at the back of your neck.
• Completely relax.
• Hold for 1 minute.

Note: Place a small towel between your head and the band to prevent your hair from being pulled.

c) Chin Tuck With Over Pressure

Instructions:

• Lie on the floor with your knees bent.
  • Use a thin pillow if required.
• Tuck your chin in.
• Place your hands on your chin apply a gentle downward pressure.
• Aim to flatten the back of your neck on the floor.
• Hold for 5 seconds.
• Repeat 10 times.

d) Neck Mobility

Instructions:

• Gently tuck your chin in.
• Whilst maintaining this chin tucked position, proceed to look up/down.
• Ensure that you do not poke your chin out excessively during the movement.
• As you look upwards, you should feel a “bruisy” (… but not painful!) sensation at the base of your neck.
• Remember – Only move your neck as far as you are comfortable.
• Repeat 30 times.

4. Chin nod

The following exercises will target the Deep Neck Flexors which are a group of muscles located at the front of neck spine.

(It includes the following muscles: Longus Colli and Longus Capitis)

This special group of muscles is responsible for maintaining the correct posture of the head and neck.

Note: With the following exercises, aim to keep the muscles at the front of the throat as relaxed as possible.

a) Chin Nod (Head Supported)

Instructions:

• Lie down on the floor with your head supported on a thin pillow.
• Gently perform a chin nod.
  • (as if nodding your head to say ‘yes’).
• Aim to feel a gentle contraction in the muscles at the back of your throat.
• Relax the muscles at the front of the throat as much as possible.
  • If your whole neck stiffens up, try flattening your tongue to the roof of your mouth to help reduce the tension in the neck.
• Hold for 5 seconds.
• Repeat 30 times.

Note: If you are having difficulty engaging the appropriate muscles, use a thicker pillow to bring your neck into a more forward flexed position.

b) Chin Nod Holds (Sitting)

Instructions:

• Sit up right.
• Slightly nod your chin downwards.
• Place a closed fist underneath your chin.
• Gently push your chin down onto your fist
• Hold for 30 seconds.
• Aim to feel a gentle contraction at the back of your throat.
• Repeat 2-3 times.

5. Chin Tuck

The following exercises will help position your head into the correct alignment.

For more information: Chin Tuck Exercises

a) Chin Tuck

Instructions:

• Sit upright
• Nod your chin slightly downwards.
• Gently tuck your chin in.
  • “Make a double chin.”
• Aim to feel a gentle lengthening sensation at the back of your neck.
• Make sure to keep your eyes and jaw level and move the head horizontally backwards.
  • Think of the movement like a book sliding back into the shelf.
• Hold for 5 seconds.
• Repeat 30 times.

As this exercise becomes easier, challenge yourself with the following exercise progressions…

b) Chin Tuck (Against Gravity)

Instructions:

• Lie down on your stomach with head off the edge of a bed.
• Gently tuck your chin in.
• (Since you are moving your head against gravity, there is a greater challenge on your muscles.)
• Aim to hold for 5 seconds.
• Repeat 10 times.

NOTE: If you find it very difficult to hold your head in this position, this may suggest that muscles at the back of your neck (aka “Neck Extensors”) are weak.

For exercises to strengthen the back of the neck:

See Post: Neck Extensor Exercises

c) Chin Tuck (With Resistance Band)

Instructions:

• Apply a resistance band around the back of your neck.
• Pull the band forwards as to increase the tension on the band.
• Proceed to do a chin tuck against the resistance band.
• Hold for 5 seconds.
• Repeat 20 times.

6. Chin Nod And Tuck

The next step is to combine the Chin Tuck and Chin Nod together with the following exercise.

a) Chin Tuck/Nod With Head Lift

Instructions:

• Lie down on your back with your knees bent.
  • (Support your head on a pillow if required.)
• Gently flatten your tongue to the roof of your mouth throughout the exercise.
  • This will help engage the appropriate muscles in the neck.
• Tuck your chin in.
• Nod your chin downwards.
• Whilst keeping your chin in the nodded position, lift your head SLIGHTLY off the floor.
  • Imagine you are gently squashing an apple between your lower jaw and throat throughout movement.
• Aim to feel the contraction of the muscles at the front of your neck.
• Make sure that you DO NOT let your chin jut forward as you lift your head.
• Hold for 5-10 seconds.
• Repeat 5-10 times.

Note: If you find this exercise too difficult, place your hands behind your head to support the weight of your head with your finger tips.

7. Elongate your neck

As you go throughout your day, it is important to practice maintaining your head in a more optimal position.

The aim is to:

• Elongate your neck
• Reduce compression in the Cervical Spine
• Eliminate over-activity of neck muscles

To achieve this, think about holding your head this way:

Instructions:

• “With your chin held in a slightly tucked in position, imagine your head as a balloon that is floating away from your shoulders.”
• Aim to keep your neck muscles as relaxed as possible.
• Do not poke your chin forwards.

Note: Do NOT force your head into a position that it can not naturally hold with minimum effort.

As you improve with the exercises, holding your head in a more neutral position will naturally become easier.

8. Forward Head Posture and breathing

The muscles which are predominantly responsible for pulling the head into the forward position are the Sternocleidomastoid and Anterior Scalene.

These muscles are also accessory muscles for breathing.

During relaxed breathing, it is ideal to have your diaphragm (a muscle located at the base of your rib cage) as your main breathing muscle.

However, with breathing inefficiencies, these accessory muscles will tend to be over active… which then may lead to the head poking forwards.

Try out this exercise to help engage your Diaphragm muscle.

Diaphragmatic Breathing

Instructions:

• Lie down on your back with the knees bent and feet supported on the floor.
  • Use a pillow for your neck if required.
• Keep your neck completely relaxed throughout entire exercise:
  • Gently flatten your tongue up to the roof of your mouth.
  • Keep your mouth closed throughout this exercise.
• Breathe In: Expand your WHOLE rib cage without flaring out the bottom of the ribs at the front.
  • (“Think of the rib cage expanding in ALL directions like a balloon does as it gets bigger.”)
• Breathe Out: Slowly push out ALL of the air out of your lungs
  • Your lower ribs should depress and lower back flatten against the floor.
• Repeat 5 times.

9. Extra tips

Here 7 simple tips that you can implement to improve the position of your head.

1. Sitting Posture

Learn how to sit with the ideal sitting posture.

For More Information: How To Sit With Proper Posture

2. Using A Phone

Optimize your head position by bringing your mobile closer up to your eye level.

(Of course – I don’t expect you to use the phone in this position absolutely 100% of the time.)

3. Change Position Often

Avoid staying in the same posture for too long.

Move in and out of different positions as much as you can.

Sustaining one position over a long period of time may lock your posture into an undesirable position!

4. Optimize Workstation Set Up

It is next to impossible to sit with good posture if your work station is not properly set up.

It is imperative to set up the following in the correct position relative to your body:

• Position of the computer screen
• Height of the table
• Height of the chair
• Position of mouse and keyboard.

Feel free to get this free eBook: How To Set Up Your Work Station

5. Avoid Wearing A Heavy Backpack

Wearing a heavy backpack will tend to pull your upper torso forwards.

This may lead to the head poking forwards as well.

6. Minimize Mouth Breathing

Breathing with an open mouth tends to encourage the over-activity of the muscles that are responsible for Forward Head Posture.

Keep that mouth closed!

If you have blocked sinuses that make it difficult to breathe through the nose, I would encourage you to get a review with an Ear/Nose/Throat (ENT) specialist.

7. Set Up Your Car Seat

Many head rests in the car tend to significantly push the head forwards.

(… which I presume is a safety feature of the car?)

It will be challenging… but try your best to adjust your seat to promote a better posture.

For other ways to address your posture whilst driving:

See Post: Proper Driving Posture

10. Address other areas of posture

If you have persisted with the above exercises for at least 3-6 months and have seen minimal improvement in your head position, you may need to consider addressing any of the following postural issues that are relevant to you:

a) Dowager’s Hump

The Dowager’s hump is an enlarged prominence that is formed at the lower region of the neck.

This can push the head into that forwards position.

If you have this bump at the base of the neck, it is likely a major factor that is contributing to your Forward Head Posture.

(… and is possibly limiting the effectiveness of the suggested exercises on this blog post.)

For a detailed guide on how to address this issue:

See Post: Dowager’s Hump Exercises

b) Hunchback Posture

If the Thoracic Spine (upper back) is hunched forwards, it can cause the head to poke forwards as well.

For a detailed guide on how to address this issue:

See Post: Hunchback Posture

c) Rounded Shoulders

Having Rounded Shoulders is when the resting shoulder position is in front of the mid line of the torso.

Rounded shoulders tends to be associated with a Forward Head Posture.

For a detailed guide on how to address this issue:

See Post: Fix Rounded Shoulders

11. Common Questions

Feel free to leave me a question in the comment section if you need any further clarification with anything mentioned on this blog post.

a) Is Forward Head Posture Correctible?

Yes – it definitely is!

(… as long as the joints in your Cervical Spine have not fused into position.)

c) How Long Does It Take To Fix?

You should see some improvements in your head position after 6-12 weeks of performing the recommended exercises on a consistent basis.

In some of you – you may even see immediate improvements in your posture!

c) How To Correct Forward Head Posture Whilst Sleeping?

When sleeping on your back – do not use an overly thick pillow as this will push your head forwards.

At the same time – you do not want the pillow to be too thin either as this will provide no support for your neck. (… and may even cause more issues!)

General Guideline: Use the thinnest pillow possible whilst still having your neck comfortably supported.

Conclusion

When fixing Forward Head Posture, I suspect a few of you may get a little bit discouraged in the beginning.

(.. and I completely get it!)

Your posture might not change as quickly as you’d like it to.

The plain truth is: It takes time to fix your poor posture.

My intention with this blog post was to provide you with everything that you will ever need to know to completely address this issue.

Be consistent. Stay motivated. And perform the exercises!

What to do next

1. Any questions?… (Leave me a comment down below.)

2. Come join me on the Facebook page. Let’s keep in touch!

3. Start doing the exercises!

Disclaimer: The content presented on this blog post is not intended to be used as a substitute for professional advice, diagnosis or treatment. It exists for informational purpose only. Use of the content is at your sole risk. Seek guidance from a health care professional before starting any exercise and/or implementing any recommendation. For more information: Medical Disclaimer.