Tips Space.

How bad is your Forward Head Posture??? 3 Simple tips to fix it

Nov 01 2018 • Written by Team Fitgenix

~ Team Fitgenix

You are probably doing this right now: Your head is protruding forward, your chin is tilted downward, your jaw is tight, and shoulders are creeping up. Can you notice all that tension?


Do you know that for every inch that your head protrudes forward from its normal alignment, you add 10 extra pounds i.e, approximately 4.5 kg of force on your neck?


Of all the things we wear, our posture is the most important! You have likely heard that sitting is a new smoking. Prolonged sitting and working with improper posture may lead to multitude of health hazards.


What are the ill effects of wrong head position?


Today’s modern corporate employees have automatically adapted to long sitting hours. This kind of sub-optimal position may results miserably into:

  • Headache and back pain
  • Neck stiffness and soreness
  • Posterior muscle strain
  • Sleep disorders


Other predictable problems on spine and joints

  • Internal shoulder rotation that causes rotator cuff injury
  • Lower cervical problems and injuries like disc bulges, herniations etc.
  • Thoracic kyphosis which causes ugly hump in upper and middle back


What is the correct head Posture?


Paying attention to your head and body misalignment can save you from further worsening of your health. Avoid forward head pressure.

Since we have accustomed our body designed to sit for 8-10 hours a day, keeping correct head posture is a must. The closed posture for long means most of our joints – ankles, knees, hips, lower back, mid back and neck are flexing. Our spine will wind up in the position the way we put it in the most. If you “flex” forward too much, this is the alignment you will wind up in.


Stretches to fix forward head posture


  1. Chin Tuck

This can help reverse forward-head posture by strengthening the neck muscles. Keep your back straight. Put two or three fingers at your chin, look straight by keeping your neck in neutral and then push back hard with your fingers. Repeat 10–12 times.



  1. Ball release

Place a release ball or a tennis ball under your head as to press into the areas underneath the base of the skull. Practice rotating your head from side to side to emphasize certain areas. If it hurts, you’re doing it right. Do it for 2-3 minutes.



  1. Stretch your neck forward

Drop you neck slowly and bring it back to neutral position. Repeat 10-12 times.


Bottom line


Present workplace does not invite much movement, and sitting prolong could be detrimental to your health. Still, you can maintain good health just by improving your posture. Your body follows where the head goes. So if you have a forward head posture, your shoulders will also hunch forward and it may cause an unavoidable body pain and stiffness.


It is time that you watch your head!


Contribute: Do write to us about any wellness program in your company that has led to noticeable gains for your employees, at