Forward Head Posture

What Is Forward Head Posture (FHP)?

Forward head posture (FHP) is a postural condition where the head extends forward beyond the body’s midline. Ideally, your ears should align with your shoulders. When this alignment shifts, excessive strain is placed on the neck, upper back, and shoulders, often leading to pain and stiffness.

The condition is also known as “text neck” because it is frequent in individuals who spend long hours looking down at phones, laptops, or computer screens. Furthermore, age-related muscle weakening and poor postural habits often contribute to the problem.

Common Symptoms of Forward Head Posture

• Persistent neck pain and upper back discomfort
• Tension headaches
• Reduced mobility in the shoulders and cervical spine
• Slouched or rounded shoulders (kyphosis)
  Poor balance and gait changes

Effective Ways to Fix Forward Head Posture

Thankfully, forward head posture can usually be improved through targeted exercises and manual techniques.

🔹 Postural Correction and Strengthening

To begin with, exercises such as cervical retraction and scapular retraction are key. These help realign the neck and shoulders. Additionally, strengthening muscles like the rhomboids and middle trapezius improves upper back support.

🔹 Mobility and Stretching

Improving flexibility is essential. Incorporate stretching of tight muscles like the trapezius, scalenes, sternocleidomastoid, and pectorals. Include both cervical and shoulder range-of-motion exercises to maintain joint health.

🔹 Manual Therapy Techniques

Massage therapies like myofascial release and ischemic compression help relieve muscular tension. Techniques such as thoracic mobilization and positional release can ease chronic stiffness and reduce headaches.

🔹 Balance and Functional Training

In some cases, balance training is necessary—especially if gait dysfunction is present. These exercises, along with consistent postural awareness, reinforce long-term improvements.

By combining these strategies, individuals can reduce discomfort and restore proper alignment. Ultimately, addressing forward head posture leads to better posture, mobility, and overall well-being.

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