Correct Your Forward Head Posture With This Simple Exercise

forward head posture

Forward head posture is one consequence of being hunched over our computers, constantly looking down at our phones and other everyday activities like washing the dishes, reading, writing or eating. General ageing can also contribute to forward head posture which gives a ‘chicken-head’ appearance when the head leans too far forward and is no longer aligned with the shoulders. Fortunately, in this video, physician Dr. Pamela Moore talks through the techniques to help reverse the forward head posture that so many of us inadvertently suffer from.

Health Problems Brought By Forward Head Posture

Although not always obvious to us, forward head posture does not only make us look unattractive, but also brings a range of health problems.

  • Chronic headaches
  • High blood pressure
  • Muscle strain in your jaw, neck, shoulders and back
  • Arthritis around the neck and even the hip
  • Pinched nerves that leads to blood stagnation and toxic build-up

FAQs About The Suggested Exercise

  1. What can I do if I find it difficult to stand in the suggested way?
    The problem may be down to weak core muscles. Try to improve these through core-strengthening exercises such as planks.
  2. Is it normal to feel as though someone is pushing their thumb against my throat when doing the exercise?
    Yes, this is normal although it’s an indication that your forward head posture is substantial.
  3. I’ve just started the exercise and I get pains in my neck. Is this normal?
    Feeling discomfort is always normal when starting a new exercise. If it’s very painful, then you should seek medical advice from a doctor before continuing to perform these exercises.
  4. How can I ensure quick improvement?
    Try doing the exercise in front of a mirror to ensure you are performing it correctly. This will make it easier to see and stop unnecessary incorrect movements that will prevent correction.
  5. I’ve done the exercise for 3 weeks but can’t see any improvement?
    These exercises are not a quick fix and will take time before you see any significant results. With consistent practice you should start seeing results in around eight weeks.
  6. Are there any tips to prevent forward head posture when using computers?
  • Make sure the top third of your computer monitor is at eye level.
  • Adjust the height of your chair so that your feet can rest comfortably on the floor and your knees are at the level of your hips. Use a foot rest if needed.
  • Be aware of how straight your back is when you sit and adjust any slouching positions.
  • Take regular breaks away from your computer, walk around and stretch often.

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Tips #7: How To Control Your Temper Before You Lose It

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Tips #7: Stick with ‘I’ statements

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To avoid criticizing or placing blame — which might only increase tension — use “I” statements to describe the problem. Be respectful and specific. For example, say, “I’m upset that you left the table without offering to help with the dishes,” instead of, “You never do any housework.”

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Tips #6: How To Control Your Temper Before You Lose It

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Tips #6: Turn Your Rage Into Productivity/ Motivation

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This trick can be especially effective when you have physical stuff that needs to be done, but you might be able to carry it over into other types of environments as well. Maybe the copier needs to be moved or someone needs to get some boxes of old files out of storage. Volunteer for the “grunt work” and burn off some of that pent up rage. Whatever the task, you’ll feel better and get tons of work done. Sometimes work is the best distraction of all.

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Tips #5: How To Control Your Temper Before You Lose It

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Tips #5: Issue a Calm Warning to Those That Get to You

If you’re constantly dealing with someone who drives you nuts, you can address it without going overboard. Yelling, insulting, and even ignoring them will probably only make the problem worse. Instead, offer them a warning, explaining to them that whatever it is they are doing is pushing your buttons.

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Don’t do it when you’re upset, though. Talk to them when you’re feeling relatively calm so you can be as kind as your temper will allow, and warn them before the flare-up happens. Let them know that you don’t mean to offend them—even if you would like to—but what they are doing is bothering you. They may not have known they were doing anything to upset you, and if they did, now they know you’re not afraid to stand up for yourself. A warning is a simple way to express how you feel and get it out of your system.

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Tips #4: How To Control Your Temper Before You Lose It

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Tips #4: Picture Yourself Getting Angry and See How It Would Look

Looking at situations in the third person can be useful for problem solving, but it can also help you shift your perspective on situations when you’ve lost sight of things. When your temper rises, tunnel vision narrows your thoughts, making it seem like getting angry is the only course of action.

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If you imagine how you look and behave while you’re angry, it gives you some perspective on the situation. For instance, if you’re about to shout at your co-worker, imagine how you would look. Is your face red? Are you waving your arms around? Would you want to work with someone like that? Probably not.

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Tips #3: How To Control Your Temper Before You Lose It

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Tips #3: Keep something in your pocket to mess with

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It can be a pebble, a coin, a pen, whatever you like as long as it’s a physical object. When you start to feel irritated, move it from one pocket to the other. This will interrupt the impatience cycle and give you a chance to regroup. Your mind will be forced to switch gears and focus on the action of handling the object, making you more self-aware, and giving you just long enough time to let your better thinking kick in and pull you back from the ledge. The key to stopping your temper is derailing your mind, as if you’re cutting a burning fuse before it gets to the bomb.

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Tips #2: How To Control Your Temper Before You Lose It

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Tips #2: Take a time out

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Take a time out: Excuse yourself and step away from the situation. Timeouts aren’t just for kids. Give yourself short breaks during times of the day that tend to be stressful. A few moments of quiet time might help you feel better prepared to handle what’s ahead without getting irritated or angry.

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