Posture and Forward Head

Have you ever seen someone walking through a store and their head was in front of their body instead of over their shoulders?  It looks different and is a little more noticeable in some people.  This posture is called "forward head"...a very technical term!  Forward head posture is usually caused by tight muscles on the front of the body and is very correctable.

Proper posture of the head and neck allows the head to sit directly on top of the spine, without any significant over-curvature of the cervical (neck) spine.  When standing tall, if you were drop an imaginary line from your earlobes, it should fall through the shoulders, down through the hips and knees, and end in the ankles.  Depending upon the degree of forward head, that imaginary line could drop from the earlobes straight down to the toes.

Tight muscles on the front of the body can actually pull the head forward.  Staying in this position for long durations causes overstretching of the neck and upper back muscles.  Forward head posture increases the likelihood of developing headaches/migraines, pinched nerves in neck and shoulders, and decreased blood supply to the brain.  Decreased blood flow to the brain can inhibit mental cognition including memory loss and inability to focus.  Also, forward head posture increases a person's risk of injury such as muscle tears, torn rotator cuff, and whiplash.

How can this posture be corrected?  It's not just getting a person to stand up straight.  The muscles that are tight and pulling the head forward will need to be properly stretched.  Specifically the pectoral (chest) muscles and sternocleidomastoid muscle.  This muscle runs from the jaw ("mastoid") to the breastbone ("sternum").  The muscles that are overstretched in the back of the neck, shoulders, and upper back need to be strengthened and returned to the "normal" length.  

Once all the involved muscle groups are strengthened, stretched, and back to their normal length, it's important to focus on maintaining proper posture during all activities.  Your mom may have always told you to "stand up straight"...now it's time to listen!  Whether you are sitting, standing, lying down, or working on a computer, your head should sit right over top of your shoulders, low back should be supported with the back of a chair or pillow (when sitting or lying), abdominal muscles should be tight to form a "girdle" for your low back, and shoulders should be relaxed and not rolled forward.

Take a moment to look at your posture.  Drop that imaginary line and see where it falls.  Better yet, have someone take a picture of you from the side.  This will give you a good indication of your posture and whether you suffer from forward head.

If you find you have forward head posture, the trainers here at PROMATx Health Club can educate you on which muscles to stretch and how, and which muscles to strengthen.  Stop in a see us today.  In the meantime, stand up (or sit up) straight.  Let your spine do the work to hold you up, give your muscles a break!!