7 ways to correct forward head posture and rounded shoulders
Since the rise of smartphones, people have become inseparable from them. Many have developed the habit of looking down at their phones while waiting for buses or subways. Over time, this leads to forward head posture and rounded shoulders. This not only affects one's posture but also poses significant health risks to the spine, such as cervical disc compression and dizziness.
Let's look at a comparison between forward head posture and normal posture.
The person on the left exhibits a series of poor postures due to forward head posture, such as rounded shoulders, a contracted chest, a protruding abdomen, and sagging buttocks. Since the entire spine is interconnected, a problem in one area leads to compensations in others. Many women would likely not want to see themselves with such poor posture.
The following image shows that as the degree of forward head posture increases, the force on the cervical spine also increases. When the head tilts forward by 60 degrees, the cervical spine bears 60 pounds of force, approximately 27 kg, which is equivalent to having a child constantly riding on your neck.
Here are seven solutions listed that are very effective. I hope they help you.
1. Door frame stretch
• Stand facing a door frame with your feet in a staggered stance.
• Open your arms to the sides at 90 degrees, placing your forearms on the door frame.
• Slightly bend your front knee and lean your body forward to feel the stretch in your chest and shoulders.
• Hold for 30 seconds, do it twice, and make it a daily routine.
2. Chin tuck exercise
Weak muscles at the front of the neck can lead to forward head posture. You can use your fingers to push your chin back, imagining a piece of paper pushing your face backward.
Make sure your head is slightly tilted back before moving it backward.
3. Prone back extension
• Lie prone on a mat with your forehead touching the mat. Keep your arms and palms close to your sides with elbows straight. Gently extend your legs and feet.
• Exhale. Lift your head, upper, and middle torso off the mat, keeping your legs together and arms close to your sides.
• Inhale. Slowly lower your torso and head back to the starting position.
• Repeat the above movements 10 times per set, doing 3 sets.
4. Plank
• The plank primarily trains core strength, thoroughly working the muscles of the abdomen, back, chest, buttocks, and arms.
• Support yourself on your elbows, keeping them shoulder-width apart.
• Lift your knees and support your body on your toes. Feel the energy transfer from your feet to your head and the stretch in your spine. Ensure your heels, buttocks, and shoulders form a straight line.
5. Supine on a yoga ball
This exercise stretches the chest and increases spinal flexibility while stabilizing core strength.
6. Shoulder rotation
• Shoulder rotation is a simple exercise but needs to be done correctly.
• When rotating forward, feel the stretch in the muscles on the sides of your neck. When rotating backward, feel the stretch in your chest muscles.
• Coordinate with your breathing: exhale when rotating forward, inhale when rotating backward.
7. Angel wall
• Imagine yourself as an angel with wings while doing this exercise.
• Lean against a wall with your knees bent, ensuring they do not go past your feet. Feel your entire buttocks, back, and head against the wall.
• Start with your arms against the wall in a W shape.
• As your hands rise, your arms should form a right angle with your body.
• Continue to rise until your arms are straight. Throughout this process, keep your upper body pressed against the wall.
With so many methods listed, you can try them when you have time. Consistently exercising daily will surely alleviate forward head posture and rounded shoulders.