How to Improve Forward Head Posture
If you've spent any time on the internet, you're probably familiar with forward head posture, or what some folks call "text neck".
It's super common in desk workers, but it also occurs in many others as well, simply because our lived are lived out in front of us: washing dishes, carrying things, reading books, being at the computer, etc. Poor posture isn't something I like to harp on, but it is definitely a factor.
My suggestion is to get started with the exercises that I talk about below as soon as possible, because whether your forward head posture is "bad" or not, it's a good idea to counteract the ways we live our lives every day.
And if you're living with neck pain, figuring out whether a forward head posture is contributing can be key to feeling better.
What is Forward Head Posture?
So glad you asked! Simply put, it's when your head is placed "forward" in relation to your shoulders.
The cervical spine, or the neck, is where we'd be looking for the problematic pieces and, therefore, fixes. Oftentimes, those who have forward head posture have limitations in neck flexion, or bending the neck forward to look down at the ground, and rotation, like turning your head side-to-side.
What is the Problem with Forward Head Posture?
The biggest issue is that it adds more load to your cervical spine (think: your neck) and shifts vertebrae into positions that are not well-suited to take that load (Arooj et al., 2022).
The muscles in the neck and upper back then need to accommodate that load, which they are also not built for, which just means all of these structures are put into positions that affect their ability to function properly.
You're simply carrying your head a little too far forward and putting extra stress on the muscles and joints.
Long-term, people with forward head posture may experience symptoms such as neck pain, headaches, numbness and tingling in your arms and fingers, upper back tightness and muscle spasms, balance issues, and more. (Lee et al., 2024).
So, all things considered, which is not a diagnosis or problem that is life-threatening, it's one of those things that happens very slowly over time and can lead to a significant amount of problems when it's not addressed.
How to Know if You Have Forward Head Posture
One of the simplest ways to figure out if you might have forward head posture is to assess yourself with the following exercise:
Stand at a wall. Make sure the backs of your feet and shoulders are touching the wall. See if you can make the back of your head touch the wall without tilting your chin up.
Watch this video of me doing this test here
If you can do this, you may be in the clear.
If your chin needs to tilt upward to do it, then you may have some forward head posture to address.
Personally, I'd recommend seeing a chiropractor who can assess you fully before getting alarmed! And if you're looking for a chiropractor in midtown Manhattan, I'm your girl!
Can You Actually Fix Forward Head Posture?
Yes! Well, yes, as long as you do the work/exercises and do your best to catch it as early as you can. Corrective exercises can help your neck get back to a better position.
But here's the thing: it's completely normal not to think about something being "off"/not noticing that you're carrying your head a little too far forward if nothing is wrong.
Usually, pain, tightness, or realizing you can no longer do something you used to be able to do is what triggers you to get treatment and seek help. So, if that's where you're at... you're in the right place and not too late.
Exercises to Try for Forward Head Posture
Let's talk about some exercises you can start to do now! None of these exercises should hurt, cause numbness or tingling, or shooting pain down your arm. They should feel like a nice stretch, if anything. See all of these forward head posture exercises demonstrated here.
Chin tuck
Head back to the position on the wall. Just like we did to test, have your heels and the backs of your shoulder blades against the wall. Or, stand about a step away from the wall and rest your bum on the wall itself. You're going to press your chin to the wall, hold for 3 seconds, then return to the starting position.
Most people will say "it feels like I'm making a double chin!" and yes, you pretty much are. That's okay!
Focus on slow, controlled movement and do it 5 times.
Chin Tuck Demo
Wall Angels
Start in the same position. Perform your chin tuck and then while you keep your lower back against the wall, you're going to make snow angels on the wall! Squeeze your shoulder blades for about 3 seconds at the bottom, then return to the top. Do this about 5 times!
WALL ANGELS Demo
Thoracic Extension
Face the wall. Place your hands on the wall. Walk backward a little bit and bend at your hips and slightly at your knees (see photo below). Try to dip your back into the floor from that position. It should feel like you're stretching your mid-back and shoulders (see picture 2 for the ending position).
Repeat about 5 times.
THORACIC EXTENSION DEMO
Start
End
Remember: none of this should be painful!
Where to Get Help in Midtown Manhattan for Forward Head Posture
If you are feeling like you want a second set of eyes on your neck, you're having pain, or you would love to get a personalized plan, then I'd love to work with you.
Book a 15‑minute consult, and let’s build your custom plan.
At Cruz Chiropractic in NYC, we focus on holistic, whole-body chiropractic treatment that will help you feel better for the long haul.
We’re conveniently located in NYC’s Flatiron District and Midtown Manhattan.
Next on your reading list:
Literature Cited:
Jung, J.-Y.; Lee, Y.-B.; Kang, C.-K. Effect of Forward Head Posture on Resting State Brain Function. Healthcare 2024, 12, 1162. https://doi.org/10.3390/ healthcare12121162
Arooj, A. ., Aziz, A. ., Khalid, F. ., Hussain Iqbal, M. ., & Binte Ashfaq, H. . (2022). Forward Head Posture in Young Adults: A Systematic Review. THE THERAPIST (JournalofTherapies&Amp;Rehabilitation Sciences), 3(1). https://doi.org/10.54393/tt.v3i1.38
