Forward head posture is the number one postural misalignment problem that people suffer from. Head retractions are the best exercises to correct this issue. These exercises are easy to do and can be done just about anywhere, whether you're at home, at the gym or even in your car at a stoplight. Head retraction exercises can be very beneficial to your posture and how you feel in general, and can relieve strain from your muscles and bones. The exercises below should be done at least three days a week for a period of 15 to 20 minutes per day. The time can be split up through different sessions during the day. Give these exercises a try to improve your forward head posture.
Head Retraction Exercise
Begin by sitting or standing up straight. Simply slide your head back and forth (front to back), without moving it from side to side. Since your head has shifted forward, we want to set it back in place. Retract your head backward by gently sliding it and holding it in place for about 10 seconds. Allow your head to then relax and repeat the exercise. It is important that you do not allow your head to bend up or down. Keeping your head level is key to getting the best results. You can use your index finger on your chin to help guide your head straight back.
Cervical Flexion/Extension Exercise
Next, we will be looking at the cervical flexion and cervical extension exercise. To do the cervical flexion exercise, simply bring your chin to your chest. The opposite goes for the cervical extension exercise. Bring your head backward to look at the ceiling. Start by tucking in your chin and bringing your head forward, attempting to touch your chin to your chest. Bend the head backward as far as possible. Repeat these exercises five times.
Lateral Flexion Exercise
Next, you can try the lateral flexion exercise to help improve your forward head posture. Bring your right ear to your right shoulder as far as you can. Do not rotate or turn your head when you are doing this to avoid muscle strain. Bring your left ear to your left shoulder. Repeat this exercise five times.