Pose of the front head: Causes and how to solve it


poses before the head

(FHP) is a complication of a combination of shoulders reused and kyphosis ) It has become a common result of modern life and work.

CAIA Image / Sam Edwards / Getty Images

Reasons for front head posture

This’ hunchback ‘It can take the painful contractionMuscular. The rear part, as well as compression of the cervix, the upper part of the upper part of the spine, which supports the head and protects the spinal cord. That’s why: when your shoulders and top part forward and down, your head is naturally going down, going down your eyes.To see what is in front of Yousay, the screen of your computer or representation from the front windshield, you must raise your head.

This makes your jaw for jut on and creates a strong fold on the back of my neck, where instead should not be a straight line that extends from the back of the head up to the Half of the top of the back.

Other situations that can contribute to the position of the front head caused by cifosis include constantly looking at the cell phone, tablet or other device; Take a close job, as sewing;And often having a significant amount of weight, like a child, in front of his body.

Side effects

The consequences of the position of the chronic straight head can be significant.In this state, the weight of the head has increased the pressure on the neck and the cervical spine, forcing the body of the balance.

over time,This compensated can take a series of questions: / P>

  • Hyperextension cervical spine
  • reduction in the front of the chest
  • nervous problems in hands and hands (pins and needles,Numbness)
  • Headache
  • Neck tension syndrome (neck, shoulders and joints, rigidity and reduction of the range of movement
  • tempo-Light communication
  • Balance problems
  • Reduction of respiratory function and efficiency / Li>

How to correct pose Forward Head

Any ergonomic changes can add to your workspace, the environment or lifestyle habits, which are forced to sit or stand up vertically more comfortably ,They will help reduce the risk of deposition from the front head. However, this may not be enough.


That’s why exercise in the form of stretching and strengthening can be so useful.The following three exercises are designed to eliminate individual problems that contribute to the posture of the front head, including cisysis. Try to do these exercises for at least 15 minutes every day. Better call them in a quick session (although it can make the retirement of the cervix during the day).

Cervix Cervix.’In this key position position, the goal is to return your head to the queue using your cervical column

For exercise exercises:

  1. start, sitting directly on the chair.
  2. asked his chin slightly on his chest.
  3. Holding the clip, press the back of the head towards the wall behind you. You will feel as if you move your head slightly diagonally to the ceiling.
  4. Keep the stretch for a few seconds, relax and repeat.

OD 20 to 30 repetitions simultaneously. They divide it into 5-8 repetitions of four to five times a day.

Rhomboid amplifier

A> Rhombooids are muscles that support the top of the top and hold it in the correct alignment.They are responsible for pulling the leaves of the shoulders with each other and pressing the shoulders of the ears.

You can activate them by pressing your blades to each movement of other people who immediately and naturally remove your shoulders down and back by contacting the front recession.Strengthening the rhombus muscles, so they are more resistant to the front gravity, the thrust of gravity can help with the reverse key kiphosis and the front part of the case that causes.

for exercise:

  1. sits on a solid chair.
  2. Wrapped Hands around the ribs, as if you hug me.
  3. Try touching your shoes with your fingers, remember that you can only achieve on the outer border.Reject
  4. ” walk ‘your fingers down to try to find the lower tips of each blade, and then release the hug.
  5. Bring both hands behind her head, raising All elbows to carry your upper hand parallel to the hole.
  6. Holding this position, tighten your blades in the direction of the other to activate thermal muscles. Keep 5 and slowly free.
  7. Repeat this time, I imagine that among the blades to keep it in place.This will help you increase the degree to which you tighten your muscles.

. Your muscle breasts or pec.When the shoulders come forward, these muscles are compressed and tightened, so it is important to try to weaken them from this position.

Stathe corner is very similar to the impetus on the wall, which must have emphasis on the stop position, which leads to the fact that the muscles of the breasts are far away.

Here are the main movements:

  1. stand on the corner of the wall.
  2. With the elbows, 90 degrees and upper hands are bent, parallel to the floor, place the palms and forearms for each neighboring wall.
  3. Inhale, and then how to exhale, pull your abdominal muscles to your spine to stabilize your lower back.
  4. without moving your legs, lowering the torso to the wall until you feel a soft tension over the entire front of your chest.
  5. waits for 20 and 30 seconds, and then return to its original position and repeat three to five times.

How to verify your posture

A small mirror placed on your table (so you can see your profile from the corner’s eye).You can also configure the alarm on your phone or computer to record every 15 minutes to remember that it does not confuse ( devices are also available specifically for this purpose).

on time, if you combine strengthen and stretch in your routine, in the end, you do not have to think about it. Maintaining your posture will be better and natural than the jury or lean forward.

Remember that the human body is simply not created to maintain a position, all tense fast interruption, to stretch and move every half hour approximately,It should be the necessary part of your daily routine if you work on the table or perform a repeated movement of any kind.

, When to see the health care provider

If you are experiencing headaches, pain in TMJ or other symptoms of front head posture, or,If the pain in the neck and shoulders persist (lasts more than a few days) or prevents its quality of life, it is time to see your health care provider.They can help you diagnose the source of your problems and direct it to a physiotherapist, which can develop a program for strengthening and stretching, taking into account your individual circumstances and physiology.

Frequently asked questions

How long is it necessary to understand the posture of the head?

With stretching and strengthening routine, it does not take long to start feeling better.In a study, only four weeks of strengthening and stabilization of the shoulders have improved pain, discomfort and quality of life among the participants who studied 30 minutes a day, three times a week.

Word get Drug info

If it is prone to neck pain if it rolled the neck, shoulders or back, or if you have a condition,Like arthritis or physical therapist to do these (or any) exercises for the first time. These movements can be useful, but you need to know how to avoid the exacerbation of an existing problem.

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