What are some tips to correct forward-head posture?

For many, correcting a forward-head position by performing the neck extensor stretch and through monitoring habits will yield great returns. For example, how you sit in a chair can dramatically affect neck pain, either reducing it or feeding it. I often ask clients to put timers on their desks or attached to their belts and set them to go off every half hour, reminding them to check in on their neck posture.

Doing this for a week or two will yield faster relief from headaches because you are constantly correcting your painful habits. For those on their feet, I ask them to put their backs against the wall, feet out from the wall, and bend their knees until they can comfortably rest their head against the wall. From here, I ask them to lengthen the base of the skull.

Then, I ask them to raise their arms for two repetitions, keeping the neck long in the back. When they slide back up and resume their work, their neck pain has been reduced -- and good habits have been reinforced. Fixing your habits that lead to neck pain will require attention on your part and perhaps a friend or therapist to help you get the exercises exactly right, but you can do it!

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