In today’s modern world, many roads lead to suboptimal forward head postures. Smartphones, prolonged driving, computer work, short-sighed vision, seated socialising and other sedentary activities contribute to this issue. Additionally, hobbies and sports such as surfing, boxing, cycling, archery, knitting, and sewing can also exacerbate forward head positions. This article delves into the causes and consequences of forward head posture, offering insights and exercises to address and alleviate this common issue.
To allow our arms to function in the space situated in front of our torsos, as well as to allow our heads to migrate forward to get closer to our target, particular muscles become overused. Muscles such as the upper trapezius (upper back), shoulder internal rotators, short neck extensors, and those that pull the head forward are among those that become overdeveloped in the upper spine/neck region. This imbalance can pull specific bones out of alignment, hindering efficient joint movement and potentially leading to wear and tear, pain, and injury.
Key muscles responsible for pulling the head forward include the sternocleidomastoid (SCM), levator scapulae, and scalenes. With chronic forward head postures, the deep neck flexors can become weak and lengthened. The video below features six techniques—three strengthening exercises and three soft tissue techniques. The strengthening exercises effectively target the weakened muscles, while the soft tissue techniques address the chronically tight muscles that develop from prolonged forward head positioning, akin to a sea turtle.
I had an extremely sore and stiff neck when I filmed this video. I had been doing some serious road tripping and believe the combination of paddling, driving long hours in my toyota coaster, practicing guitar and letting my usual mobility routine slide led to the issue. I practiced this routine for 3 days consecutively and the pain started to lessen. The key to avoiding this issue in future is to maintain a regular practice for the neck, perhaps just once per week if you are not experiencing any pain, and become more aware of your habitual posture. If you are experiencing pain or if you are unsure of any of these techniques, please consult a physical therapist.
Below is a 10 minute routine that will help relieve a sore neck which is being caused by muscle imbalance. Please rule out neck degeneration, bulging discs and arthritis before starting this program. You do not have to be a surfer to benefit from this video. The point of naming the video ‘Surfer’s Neck Program’ is to highlight that surfing exacerbates a forward head posture, yet in reality, it is hard to find a human over the age of 25 without one!
1.Neck Retraction (3-5 second hold X 10 reps).
Lying face down with your forehead resting on the back of your hands, tuck your chin down slightly, then pull your head backward off the ground for 3-5 seconds, rest, and repeat. If unsure, aim for your best double chin. Ensure your shoulders are held down and relax your upper back and shoulder muscles. The chin tuck should be sufficient to hold a tennis ball between your chin and upper chest.
2. Neck Retraction with Rotation (slow, continuous movement X 5-10 reps).
Same setup as before, but with a slow rotation of your head each way with each rep. Bring your chin back to the center, rest, and repeat. Slightly tuck your chin down (enough to hold a tennis ball between your chin and upper chest), pull your head back to give yourself a double chin, then rotate your chin as far as you can over your left shoulder, and then over your right shoulder. Bring your chin back to the center (still tucked), and then rest your forehead on the ground. Repeat this for 5-10 reps. It’s crucial to keep your chin tucked to strengthen the correct postural muscles here.
3. Deep Neck Flexors (10-30 second holds X 5 reps for 10s holds or 3 reps for 30s holds).
Lying on your back, locate the big muscles at the front side of your neck, called the Sternocleidomastoid (SCM) muscles. You have located the SCM muscles if you can feel a muscle bulge under your fingers when you lift your head off the ground. The purpose of locating the SCM muscles is not to strengthen them, but to ensure they are NOT activated during this exercise.
This exercise is simple. Place your tongue on the roof of your mouth and gently tuck your chin downward, holding for 10-30 seconds or until you feel muscle fatigue in the muscles down the front of your neck. If you tuck your chin downward too strongly, you’ll feel tension in the SCM muscles, which is not ideal. If this occurs, back off the chin tuck and start again. Keep the back of your head on the ground and only tuck your chin down as much as possible, without activating the SCM.
Initially, you may need to start with 10-second reps, while others can begin with 30+ second reps. Complete more sets if you don’t experience sufficient muscle fatigue in the deep neck flexor muscles, which should feel deep and subtle. If unsure, consult with me or ask your physical therapist.
4. Suboccipitals Release (10-30 second press X 5 reps for 10s holds or 3 reps for 30s holds).
Find the center of your neck by moving your fingers up your spine, then place them on either side of your neck at the base of your skull. Tilt your head back slightly to cradle your head and locate the base of your skull. Lie down, lift your head slightly, then relax it into your fingers, allowing gravity to assist. This may cause referral pain resembling a tension headache; if so, relax into it, as it indicates the need to release these muscles. Breathe deeply, inhaling for 4 seconds and exhaling for 8 seconds. Relax your neck and shoulders, letting your neck muscles sink into your fingers. Hold for 10-30 seconds, then relax and repeat.
5. Levator Scapulae Release (5-10 second press, moving down the muscle X 2-3 reps).
To locate this muscle, move your fingers outward and slightly downward from the previous technique. If uncertain, consult a physical therapist, as this can be tricky. In individuals with a forward head posture, this muscle feels ropey and extends down the side and back of the neck, attaching to the shoulder blade. It’s commonly tight and sore in long-time surfers over 30 and those with forward head postures, which is prevalent. Lie on your back, relaxing your neck. Palpate the top of the muscle, pressing into it for 5-10 seconds. Repeat as you trace this muscle down the side and back of the neck. Each sweep equals one rep, aiming for 2-3 reps/sweeps from top to bottom, holding each point of pressure for 5-10 seconds.
6. Scalenes Release (10 second holds X 3-5 reps).
Here we need to anchor the insertion (note: video incorrectly says “origin” for all you anatomy buffs) of the scalene muscles by placing both hands just under your collarbone on one side, then pushing your hands into your chest as well as downward. As you press and hold your hands downward, rotate and tilt your head to your opposite shoulder, then lift your chin. Hold this for 10 seconds and repeat for 3-5 reps. Sometimes this stretch can be felt as a release through the underside of the jaw and can be quite strong, so take the movement easy. Breathe with a 4-second inhale and an 8-second exhale to encourage your nervous system to relax.
Putting This into Practice
One set of the above exercises in a circuit is enough. If you have a moderately problematic neck, it may be preferable to practice this routine every day for up to a week. Become aware of your habitual spine and neck posture throughout the day as this really gets to the crux of the issue, as will looking at your upper spine, shoulder blades and shoulders. Once you are feeling better, you may be able to drop the frequency of this practice to 1-2 times per week. For a seriously problematic neck of if you are unsure, please consult a doctor or physical therapist.
These techniques have specially targeted the neck region, however neck issues are always associated with upper spine, shoulder blade and shoulder issues so grab some reliable tips on how to address these areas also.
In conclusion, addressing forward head posture and neck issues requires a multifaceted approach. By incorporating the exercises outlined in this routine into your daily practice, you can gradually strengthen weak muscles and release tension in tight ones, promoting better alignment and reducing discomfort. Consistency is key, so commit to performing these exercises regularly and pay attention to your posture throughout the day. Remember, it’s essential to listen to your body and seek professional guidance if you experience severe or persistent symptoms. With dedication and patience, you can improve your neck health and overall well-being.
I have a comprehensive library where you can find all of these techniques, plus those for every body area that needs some TLC, at michelledrielsma.com. If you are a surfer, you will find it preferable to access these techniques in the Quiver membership found at surfstrengthconditioning.com. The two websites essentially teach the same plethora of content, yet the latter offers specific surf-workouts and relates everything to surfing. If you have any questions, feel free to get in touch.