대학신문방송국

Forward Head Posture

By Park Ji-hyeon Cub Reporter, Senior of English Language and Literature

Nowadays, more and more people are using smartphones and computers. In addition, because of the coronavirus pandemic, most classes are being held online instead of face-to-face. So, many individuals engage in extensive use of computers, tablets, and phones. Individuals who maintain an awkward neck posture for prolonged periods of the time during these activities are susceptible to neck pain and muscle strains. What should we do to prevent this painful forward head posture? Let’s explore this subject in more depth below.

■ What is Forward Head Posture (FHP)?

Forward head posture, sometimes called “iHunch”, “Wearsie Neck”, or “Text Neck”, refers to a posture where the head appears to be positioned in front of the body. Technically speaking, a forward head posture means that the skull is leaning forwards, more than an inch, over the atlas (which is the first vertebrae in your neck).

■ Side Effects of Forward Head Posture

Forward head posture typically means there’s an imbalance between the muscles supporting and moving your neck, back, shoulders, and head. Over time, this imbalance can cause the muscles in front of your neck to become weak while the muscles in the back of your neck become short, tight and strained. As the imbalance in the neck muscles continues, it is easy to feel tired, and symptoms such as headache, dizziness, and eye fatigue can also be seen. When left uncorrected, the problem continues getting worse. In other cases, forward head posture is a symptom of a more serious problem, like chronic neck pain or kyphosis. So, if you have symptoms, you should see a doctor.

■ How to Know If You Have Forward Head Posture?

☑ Your shoulders and neck are often stiff.

☑ When seen from the side, your head appears to be positioned in front of the shoulders.

☑ Your back is bent.

☑ You are easily tired and have headaches and dizziness.

☑ You have a tired and uncomfortable feeling in the back of your neck.

■ Great Forward Head Posture Exercises

- Exercise 1

1. Place 2 fingers at the bottom of your chin.

2. Gently tuck your chin in and gently push your head backwards. At the same time, use your fingers to keep the chin tucked in the entire time.

3. Hold the end position for 3 to 5 seconds.

4. Relax your neck for a moment.

5. Aim for 2 to 3 sets of 10 repetitions.

-Exercise 2

1. Start either in a standing or seated position.

2. Place one of your hands on the opposite side of your head.

3. Now bring the head down towards your shoulder.

4. Use the hand overhead to press your neck down to get a deeper stretch (not too hard).

5. Hold for 20 to 30 seconds and do 2 to 3 sets.

■ How to Fix Forward Head Posture

1. Position your computer screen 18 to 24 inches from your head (about an arm’s length), with the top of the monitor at eye level so you don’t constantly look down to see your screen content.

2. Perform posture breaks for 30 seconds every hour of your workday.

3. Choose a sleeping pillow that supports the natural curve of your neck.

4. Choose a backpack proportional to your body. Take some time to remove unneeded items so you aren’t carrying unnecessary weight. It is recommended that the weight of the bag does not exceed 10 percent of your weight. 

The most important thing is to prevent forward head posture through healthy living habits. Start forward head posture exercises from today because they will relieve your tense neck muscles and let you have healthier days.