Forward Head Posture Correction Guide

An interactive tool to assess, correct, and track your posture improvement journey. Forward head posture can lead to neck pain, headaches, and other issues. Let's fix it together!

Assess Your Forward Head Posture

Use the slider below to indicate how far your head extends forward from your shoulders.

Additional Resources

Explore these additional resources to support your forward head posture correction journey.

Ergonomics Guide

Learn how to set up your workspace to prevent forward head posture and other issues.

Daily Habits Checklist

Simple practices to incorporate into your daily routine for better posture.

Product Recommendations

Helpful tools and products that can support your posture correction goals.

For persistent pain or severe postural issues, please consult with a healthcare professional such as a physical therapist or chiropractor.

Forward Head Posture Correction Guide

Your personalized plan for better posture and less pain

Ideal
Mild
Moderate
Severe

Your Posture Analysis

Great job! Your head posture appears to be ideal. Continue with preventative exercises to maintain this excellent alignment.

For a more accurate assessment, have someone take a side profile photo of you standing naturally, or use a mirror to check your alignment.

Forward Head Posture Correction Exercises

Perform these exercises daily to correct your forward head posture. Start with 2-3 sets of each exercise and gradually increase as you get stronger.

Stop any exercise that causes pain. These exercises are designed to be gentle. If you experience persistent pain, consult with a healthcare professional.

Chin Tucks

This exercise helps strengthen the deep neck flexors and stretches the muscles at the base of your skull.

  1. Sit or stand with your spine tall and shoulders relaxed
  2. Gently draw your chin straight back, creating a "double chin"
  3. Hold for 5 seconds, then release
  4. Repeat 10 times, 3 sets daily

Wall Angels

Helps strengthen upper back muscles while improving shoulder and neck positioning.

  1. Stand with your back against a wall, feet shoulder-width apart
  2. Place your arms against the wall in a "W" position
  3. Keeping your arms against the wall, slowly raise them up and down
  4. Maintain contact between your head, upper back, and butt with the wall
  5. Repeat 10 times, 2-3 sets daily

Neck Retraction with Extension

Strengthens the deep neck flexors and stretches the front of the neck.

  1. Sit tall with shoulders relaxed
  2. Tuck your chin in (perform a chin tuck)
  3. While maintaining the chin tuck, gently tilt your head back slightly
  4. Hold for 5 seconds, then return to neutral
  5. Repeat 8-10 times, 2 sets daily

Cervical Spine Mobilization

Improves mobility in the neck and reduces stiffness that contributes to forward head posture.

  1. Sit comfortably with good posture
  2. Slowly turn your head to the right, hold for 5 seconds
  3. Return to center, then turn to the left and hold
  4. Tilt your head to each shoulder, holding each position
  5. Perform 5 repetitions in each direction, twice daily

Scapular Retraction

Strengthens the muscles between your shoulder blades which helps maintain proper posture.

  1. Sit or stand with your arms at your sides
  2. Pull your shoulder blades together and down
  3. Imagine squeezing a pencil between your shoulder blades
  4. Hold for 5 seconds, then release
  5. Repeat 10-15 times, 3 sets daily

Doorway Pectoral Stretch

Stretches tight chest muscles that can pull shoulders forward and contribute to poor posture.

  1. Stand in a doorway with elbows bent at 90 degrees
  2. Place forearms on doorframe at shoulder height
  3. Step forward with one foot and lean forward until you feel a stretch
  4. Hold for 20-30 seconds
  5. Repeat 3 times, 1-2 times daily
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