Forward Head is a postural impairment, which shifts your head forward in relation to the neck. In other words, your jaw moves away from your shoulder. This condition is commonly seen in corporate employees who spend prolonged hours in front of a computer screen.
Forward head posture has also shown to affect the brain negatively. “Research shows that 90% of the stimulation and nutrition to the brain is generated by the movement of the spine,” says Dr. Roger Sperry, Nobel Prize recipient for brain research. Dr. Sperry demonstrated that 90% of the energy output of the brain is used in relating the physical body to gravity. Only 10% has to do with thinking, metabolism, and healing, so when you have forward head posture, your brain will rob energy from your thinking, metabolism, and immune function to deal with abnormal gravity/posture relationships and processing.
Here are some exercises how you can prevent and improve Forward Head:
Start by adjusting things such as the screen height and distance (Adjust the height such that the top of the screen is at or slightly below eye level). Your eyes should look slightly downward when viewing the middle of the screen. Position the monitor no closer than 20 inches (508 mm) from your eyes. A good rule of thumb is an arm’s length distance.
You can also do a few postural corrective exercises such as:
Motor control exercises which activate deep neck flexors while activating superficial muscles are the way to go. Focus on doing higher reps and few sets for the exercises.
What’s important to consider on your journey of improving our posture is that you will not restore, regain, or normalize your posture overnight. Improving and maintaining your posture requires commitment and effort on a daily basis. For our body to function properly we must remove the areas of dysfunction and posture proves to be an important starting point.