• Kurt Konodi

How to fix forward head posture?



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