Anterior Head Carriage Exercises

If your posture has your head tilted forward and jaw jutting out, it’s known as anterior head carriage. Spending prolonged periods of time slouched over a computer or driving may cause this condition, which also manifests as rounded shoulders, a tight chest, forward-tilting pelvis and strained neck muscles. While you can perform neck stretches and strengthening exercises, you need to target other areas of your body to correct muscular imbalances resulting from poor posture.

  1. Neck

    • Anterior neck carriage places continual stress on the small muscles in your neck, which were only built for short contractions to help balance your head. Because of this constant load, your neck, shoulders and upper back can stiffen and ache. Perform stretching and strengthening exercises, such as chin tucks, to help realign your head with your neck and spine, which will help ease the pressure. For example, sit erect and put your forefinger and middle finger on your chin. Gently guide your head straight back until you form a double chin. Keep your gaze directed in front of you. Hold the peak position for 10 seconds and then release. Perform 10 reps for one to three sets.

    Shoulders and Back

    • A symptom of anterior neck carriage is rounded shoulders in which your shoulder blades wing or stick out. You can strengthen the lower region of your trapezius muscle, which is responsible for drawing the shoulder blades together and down. Begin the prone Y exercise by lying face-down on the floor. Extend your legs behind you, spaced shoulder-width apart. Form your arms into a Y shape over your head. Rotate your shoulders and position your palms facing in with thumbs pointing up. Slowly lift your arms, head and upper body, contracting the lower region of your trapezius muscle. Keep your shoulders down. Hold the peak position for five to 10 seconds before lowering back to start position. Perform eight reps for three sets.

    Chest

    • When you slouch at the office for hours at a time, your chest also starts to cave in, shrink and tighten. You can condition your pectoral muscles to lift and straighten your upper body. For example, perform a close-grip row with a resistance band from a standing position. Loop the band around a stationary object, such as a door, at chest height. Hold the ends of the band at a distance that takes out the slack. Stand with feet shoulder-width apart, knees slightly bent and arms fully extended in front of you. Exhale and slowly bend your elbows, pulling the bands toward the sides of your trunk and squeezing your shoulder blades together. Keep your posture erect as you return to starting position. Perform 15 reps for three sets.

    Spine

    • Use a foam roller to work on rounded shoulders and increase the mobility of your spine. Lie supine on the floor and place the roller across the middle of your back, just below your shoulder blades. Bend your knees and plant your feet on the floor. Cradle your head with your hands. Raising your hips, slowly roll your trunk forward so the roller moves up your back about an inch. Lower your hips to the floor. Continue to roll forward an inch at a time until the roller reaches a point a few inches below your neck. Reverse direction, rolling back down your trunk in inch-long increments. Repeat the exercise three times. If you hit any areas along your back that are particularly stiff, roll back and forth over them for about 10 to 15 seconds to release the tension.