Colin wrote up an at home exercise guide that aims at fixing forward head posture. While there can be different severities, these exercises can be beneficial to just about everyone since we spend so much time sitting and on our phones with poor posture. Just remember that this is no easy fix. It takes a lot of time to develop forward head posture so it will take a lot of time to reverse it. These exercises should be performed daily.
Common causes of forward head posture include, but are not limited too:
Improper office ergonomics
Too much time spent looking down at your cell phone
Poor posture
Sleeping with head elevated too high
Lifting with poor form and utilizing compensatory movements
Weak deep cervical muscles
Prior neck injuries
Every inch of forward displacement of the head requires a tenfold increase of muscular effort to support posture. Forward head posture can lead to the following problems:
Headaches
Muscle pain and fatigue
Decreased range of motion throughout the kinetic chain
Disc degeneration
Disc herniation
Osteophyte formation
Increase in dorsal kyphosis and a decrease in height