"For every inch of Forward Head Posture, it can increase the weight of the head on the spine by an additional 10 pounds." - Kapandji, Physiology of Joints, Vol. 3

Forward Head Posture can result in:

  • Spine out of alignment
  • Decreased lung capacity
  • Sluggish bowels

Try these 2 yoga-based stretches to help alleviate pain due to forward head posture:

1. Shoulder Rolls

Our shoulders tend to get tense from holding our arms up and breathing into our chests more than our belly. Give them some attention and roll them a lot during the day.

  • Roll your shoulders backward several times, and then roll them in a forward motion.
  • Exaggerate the movement so you notice that the upper back moves as well.
  • Repeat several times frequently during the day.

2. Shoulder Stretch

To counter the effects of a forward head and rounded-shoulder posture, move your shoulders back behind you in a stretch.

  • Grab hands and interlace your fingers behind your back and gently squeeze your palms together.
  • Resist arching your back or fully straightening your elbows.
  • Hold the position for 5 breaths.