Forward head posture occurs when the head shifts in front of the shoulders, increasing strain on the neck and upper back. It is usually caused by tight chest and neck muscles combined with weak deep neck and upper back muscles. To fix forward head posture, you must first stretch the tight muscles and then strengthen the weak ones in a specific sequence. This combination helps restore more neutral alignment and reduce tension.
This approach applies to people who sit at computers, look down at phones, or have chronic neck pain and rounded shoulders. Many people try random forward head posture exercises, but strengthening without first releasing tight muscles often limits progress. The sequence of exercises shown in this video include chest stretch, anterior scalene stretch, and upper trap stretch to reduce tightness that pulls the shoulders and head forward. Chin tucks strengthen the deep neck flexors, which help hold the head over the shoulders. Neck extension isometric holds activate the muscles in the back of the neck that are often weak and overstretched. The rolled towel neck support reinforces the natural curve of the neck while resting. This structured plan helps fix bad posture by addressing both muscle imbalance and alignment.
In this video from Houston chiropractor Dr. Kevin Wafer, you will learn:
– How to stretch tight muscles that contribute to forward head posture.
– How to perform chin tucks and isometric holds to improve neck stability.
– How to use a rolled towel to support natural neck alignment at home.
