Last week, I got a question in my inbox about forward head posture:
“I’m wondering if you have any stretches or exercises for ‘forward head posture'? I saw a video about it, and they want people to buy a machine. So many people have the head leaning thing these days, with staring down at their phones, etc! Any ideas?”
I love this question so much that it inspired me to compile a roundup of my favorite blog post videos, all focused on reversing and preventing forward head posture (no machines required!).
Jump directly to any exercise that catches your eye by clicking on the individual links for each exercise below.
If Your Neck Hurts, You Might Have Bowling Ball Head
Your head is surprisingly heavy, and when it drifts forward (like it often does at the computer or on your phone), it puts extra strain on your neck and back. Learn a simple adjustment to bring relief and realign your head with your spine.
Are You Outsourcing Your Back Muscles?
Discover a small but powerful shift in how you sit that supports your head, neck, and spinal alignment while strengthening your back.
From Slumped to Aligned: Transform Your Back With This 30-Second Arm Stretch
Your arms, spine, and head are more connected than you think. This quick exercise uses your arms to support your spine, ease tightness, and improve posture.
Counteract Rounded Shoulders With This Easy Doorframe Trick
Many daily activities pull the shoulders forward, which in turn pulls the spine and head forward. This simple stretch opens your chest and shoulders to balance out those forward-leaning habits.
Erase Back Tension Instantly With This Blanket Technique
Learn a quick and effective way to reset your body, undo upper back slumping, and prevent yourself from getting locked up in the positions you spend the most time in; plus, this exercise just feels FANTASTIC.
Release Headache Tension with This Gentle Neck Stretch
Forward head posture shortens the muscles at the base of the skull. This gentle stretch helps ease those tight spots and relieve headaches, while improving alignment.
Hope you enjoy this collection—your neck, shoulders, and back will thank you!
Aligning my head on my spine,
Sydney
P.S. Ready to enhance your alignment and build strength and flexibility that support the activities you love? Here are four ways Pilates Tonic can help:
- Explore the Pilates Tonic blog. Our blog is a fantastic resource filled with information to help you move better and feel better.
- New to the studio and prefer in-person sessions? Schedule a Studio Foundation session with one of our phenomenal instructors.
- Work directly with me (Sydney) on Zoom or in person. Schedule a Restorative Movement session.
- Want leading-edge material you won’t find in a regular Pilates class that addresses overlooked movement patterns and creates profound shifts in how your body feels and functions? Join the Alignment Studio online membership.
