The Forward Head Fix
Do you carry your head forward?
Forward head posture is becoming almost as prevalent as breathing among humans. You know the look: head held forward in relation to the shoulder joint, hunchback-style. This position lends itself to overextension of muscles in the front of the neck and tightness and stiffness in the muscles in the back. When left unaddressed, this can lead to degenerative conditions in the vertebrae, nerve impingement and a generally unflattering appearance. Here is our question to you: how many times have you felt tightness in the neck and done nothing about it?
First, the wall test
To determine if you have FHP, do a simple test: stand up straight against a wall with heels shoulder-width apart and shoulder blades touching the wall. Does the back of your head touch? If not, you have a good indicator that you may have forward head posture. For every inch held forward, you are adding another 10 pounds of downward pressure to the spine. But not to fear, it is a reversible condition, as long as you are proactive about prevention!
Order of operations is important
We need to reverse the layers of tight muscles in their proper order.
- Occipital release with ball: Lay flat on your back and insert a tennis ball or foam roller underneath your neck at the base of the skull. Move your head and roll the muscles on each side of the neck for about 5 minutes.
- Sternocleidomastoid release: locate the muscle that connects from the middle of the throat to behind the ear. It helps to turn your head to one side. Massage and roll this muscle with your fingers to feel relief.
- Chin tucks: Sit up straight and place your hands behind your head with fingers interlocked and tuck your chin down toward your chest, as though to create a double chin.
How we help at Family Chiropractic & Natural Healing Center
For people who are serious about getting rid of FHP for good, we help to release overly tight muscles and retrain the ones that matter for keeping your head balanced at the top of your spine. Give our office in Milpitas a call to schedule an appointment today.
Dr. Gregory Lind, D.C.