Tips for Fixing Forward Head Posture or Nerd Neck
The best way to correct your forward head posture or nerd neck is to keep your neck supported at all times. Here are four things to help you get started:
Ways to Combat Forward Head Posture
- Exercise & Stretch
- Supportive pillow
- Ergonomic workstation
- Properly sized backpack or bag
Today I just want to share 3 postural strategies
and movement patterns that you can use throughout the day to prompt neutral neck and shoulder position in order to release tension in your body.
- Find a neutral neck position when upright: think of someone pulling a string attached to the back of your skull, encouraging a gentle chin tuck
- Practice the active rest position – lie down on your back with your knees bent and either a small pillow or a book under your head. Visualize melting into the floor, flattening your low back against the ground. This will lower your ribcage as you exhale and cause your chin to tuck gently. This is a much needed break for your neck that will help you destress and develop better posture.
- Perform a gentle chest opener to release lat and pec muscle tightness. Place your hands on the counter while standing a couple feet away from it. Hinge at the hips, sinking them back until your back is parallel to the floor. Gently lengthen your finger tips forward. If you are very tight through the hamstrings, bend your knees.