5 Simple Physiotherapy Exercises to Correct Forward Head Posture

Forward head posture (FHP) has become increasingly prevalent in the digital age. Physiotherapy in Grande Prairie offers several practical exercises to help address FHP, realigning the head over the spine for improved posture, reduced discomfort, and better overall balance. 

What is Forward Head Posture?

Forward head posture (FHP) is a common postural imbalance where the head juts forward beyond its natural alignment over the spine. In a neutral position, the ears should align with the shoulders. With FHP, however, the head is positioned further forward, creating additional strain on the neck, shoulders, and upper back. This misalignment can lead to tension, muscle fatigue, headaches, and an increased risk of long-term neck and shoulder issues. 

Often described as “tech neck,” forward head posture is becoming more widespread due to the increased time spent on digital devices.

Causes of Forward Head Posture

Several factors contribute to FHP, with the most common including:

• Excessive Screen Time: Extended hours looking down at phones, tablets, or computers encourages the head to tilt forward, often leading to FHP over time.
• Poor Sitting and Standing Postures: Slouching or hunching over in chairs or standing with rounded shoulders can pull the head forward, increasing strain on the neck and upper back.
• Weak or Imbalanced Muscles: Weakness in the muscles that support proper posture (such as the upper back and core muscles) or tightness in the chest and neck muscles can lead to FHP.
• Prolonged Desk Work: Working for long periods at a desk without regular posture checks or breaks can encourage the forward drift of the head.
• Lack of Physical Activity: Limited movement or exercise can exacerbate postural issues, allowing FHP to develop or worsen over time.

Understanding these causes highlights the importance of developing habits and exercises that support a neutral head and neck alignment.

Five Physiotherapy Exercises Can Be Effective for Forward Head Posture

Physiotherapy in Grande Prairie provides targeted methods for correcting FHP by strengthening, stretching, and realigning the muscles. Here are the five exercises to help correct forward head posture.

1. Chin Tucks

Chin tucks are foundational for addressing FHP, as they activate the deep neck flexor muscles responsible for bringing the head back into alignment.

How to Perform:

1. Begin seated with a straight back, shoulders relaxed.
2. Place a finger on the chin and gently pull the chin back toward the throat, creating a “double chin” effect.
3. Try to hold this position for 5–10 seconds before relaxing.
4. Repeat 10–15 times. For those new to this exercise, starting with shorter holds and fewer repetitions is recommended, gradually increasing as strength builds.

Chin tucks help to counteract forward head pull, strengthening supportive muscles to promote a neutral head position.

2. Levator Scapula Stretch

The levator scapula muscle, which connects the neck and shoulder, can contribute to FHP when it becomes tight. Stretching this muscle helps alleviate neck tension, allowing for better head alignment.

How to Perform:

1. Sit comfortably, grasping the bottom of the chair with the right hand.
2. Tilt the head down toward the left shoulder, slightly turning the head to look toward the left armpit.
3. Use the left hand to gently pull the head downward, deepening the stretch.
4. Hold for 20–30 seconds before switching sides. Repeat 2–3 times per side.

Releasing tension in the levator scapulae reduces neck strain, helping to realign the head position.

3. Thoracic Extension Exercise

Forward head posture often occurs alongside a rounded upper back. Thoracic extension exercises focus on the mid-back, helping to counteract this rounding and encourage upright alignment.

How to Perform:

1. Sit at the edge of a chair with hands clasped behind the head.
2. Lean back gently, looking upward, and allow the upper back to arch over the chair.
3. Hold this extended position for 5 seconds, feeling the stretch in the mid-back.
4. Return to the starting position and repeat 10 times.

Regular practice of this exercise strengthens the mid-back and promotes natural head alignment over the spine.

4. Pectoral Stretch Against the Wall

Tight chest muscles commonly contribute to FHP, as they can pull the shoulders and head forward. This stretch opens the chest, reducing shoulder rounding and encouraging better neck alignment.

How to Perform:

1. Stand near a wall and raise one arm to a 90-degree angle with the elbow bent.
2. Press the forearm against the wall, then rotate the body away from the wall until the patient feels a stretch in the chest portion.
3. Hold for 20–30 seconds, then repeat on the other side. Complete 2–3 sets on each side.

This pectoral stretch helps to release tension in the chest muscles, supporting proper shoulder and head alignment.

5. Scapular Squeezes

Scapular squeezes exercise helps to strengthen the muscles between the shoulder blades. It helps support an upright posture, and counter-forward head drift.

How to Perform:

1. Sit or stand with shoulders relaxed.
2. Draw the shoulder blades back and down as if trying to pinch an object between them.
3. Hold this position for 5 seconds, then release.
4. Perform 10–15 repetitions, starting with shorter holds if needed and gradually increasing.

This exercise targets upper back muscles, promoting a balanced position for the shoulders and neck while relieving forward head strain.

Realign and Reclaim Comfort with Junction Point Physiotherapy

Grande Prairie physiotherapy helps correct forward head posture by incorporating these five exercises into a daily routine, which can make a lasting difference. In the junction point physiotherapy clinic, regular practice strengthens and stretches the muscles that support alignment, gradually guiding the head back to its natural position. Looking for a “physiotherapist near me”? We offer expert guidance to correct forward head posture.  For personalized guidance and support in achieving lasting postural improvement, contact Junction Point Physical Therapy in Grande Prairie. Discover how physiotherapy in Grande Prairie can help realign, relieve, and restore comfort in everyday life.