Forward Head Posture Stretches

The next time you're surrounded by laptop users at a wireless hot-spot or computer lab, note everyone's postures. Chances are that most folks will have severely curved backs, hunched shoulders, and craning necks, their heads sharply inclined toward glowing screens. As many people spend daily time looking down at computers, papers, or cash registers, a few simple neck exercises can improve posture and overall health and well-being.

  1. Chin Tuck

    • The Mayo Clinic recommends this simple exercise to relax neck muscles: Begin either sitting up straight in a chair or standing, with your shoulders completely relaxed. Gently bring your head forward and down, drawing your chin as close as possible to your chest. You should feel moderate tension at the back, or nape, of your neck. However, stop if you experience pain. Once you reach the chin-down position, hold it for 15 to 30 seconds. Avoid bobbing your head or pulling your shoulders upward. Relax your entire body, with just the slightest tension at the back of your neck. After 15 or 30 seconds, slowly return your neck to the original position and notice the muscles relaxing at the back of your neck.

    Side Tilt

    • For a variation on the chin tuck, again begin by sitting upright or standing with shoulders relaxed. Tilt your head forward--this time, slightly to the right. Using your right hand as a gentle guide, place it on the back of your head and apply slight pressure forward and down, to the right. You should feel subtle tension centered at the back-left side of your neck. Hold the stretch for around 30 seconds. Begin with a shorter period and work up to longer times. Afterward, gently return your neck to its normal position and repeat on the opposite side.

    Lengthening Stretch

    • Recommended by the Yoga Journal, this stretch extends the neck and separates individual vertebrae, making it ideal for necks stiff from slouching. Begin by sitting up in your chair. Position yourself on the front edge of the chair, without leaning against the seat back. Hold your head in line with your spine and lift your head directly upward from the crown. Visualizing a string attached to the top of your head and reeling it upward may help. As you stretch upward, direct your eyes forward and stay relaxed in your shoulders and the rest of your body. Inhale deeply and then, exhaling, lower your right ear slowly toward your right shoulder. Keep your eyes forward and avoid tensing or lifting either shoulder. Once you lower your head to a comfortable stopping point, hold it in place for several more breaths.