Posture Improvement Exercises

Improving the Forward Head Posture

It has been well established the the most common deficient posture profile is
that of Forward Head Posture (FHP). This occurs when the center of the ear is
forward the center of the shoulder.

When this happens, the center of balance of the body is thrown off and the body
begins to distort in an effort to re-correct the Center of Gravity. As the head
goes forward, the upper body drifts backward and the hips tilt forward.

This can lead to abnormal stresses on muscles, joints, and ligaments, and ulti-
mately lead to abnormal spinal biomechanics.

By recognizing FHP early, and applying specific posture improvement exercises,

it is possible to greatly reduce the amount of FHP, and in may cases, bring the
posture back to neutral.

The following exercises have been recommended to reduce your Forward Head
Posture. Please follow the directions for each maneuver closely. Consult your
doctor should you have any questions.

General Stretching and Exercise Rules

· If any exercise or stretch causes pain, stop immediately.

If pain persists contact your doctor.
· Don’t “bounce” or perform jerky movements. The exer-
cise or stretch should consist of slow, smooth move-
ments
· Hold each movement for 10-15 seconds, then relax and
“shake out” for a few seconds.
· Perform the exercises and stretches every day. 1-6 on
one day and 7-12 on the next.
#1 Elbow Lift Behind the Back

Position 1 Position 2 From the back

Clasp your hands behind your back. Take a deep breath and raise your arms as
high as possible behind you, as you try to squeeze your elbows together. Push
your chest up and out toward the ceiling.

After about 10-15 seconds, breath and pull back against your hands for about 5
seconds. Squeeze elbows together for about 10-15 seconds then relax and
shake out. Repeat until you reach your flexibility limit.
 #2 Stomach Crunches & Stretches
Lie on floor with legs bent to flatten
1
the lower back to the floor.

First lift shoulders, then upper back

off the floor. Keep lower back on the
ground.

Think of the motion as a curl-up. This

2 will result in a progressive contraction
of the stomach muscles. Lead with
Cradle Head/ your chest, keeping the head over and
Neck with Fore- not in front of the shoulders. Don’t put
arms hands behind the neck. Use an arm
position as noted in the exercise
illustration, hands on shoulders.
Stretch
Try to use forearms to support the
head.

Start with ten repetitions and gradu-

ally overtime, build to 100 reps.
Make sure you stretch out by fully reaching
out to the other side of the room with your
arms and legs. This stretching will help pre-
vent the stomach muscles from retaining
soreness after the exercise.
#3 Side of Chest and Outer Back Stretch
1 2
Place one hand over head, bend at the
elbow.

Reach behind your head with the other

hand.

Grab your elbow and pull your overhead

arm behind your head. Keep head and chest
up as high as possible.

Lean into the stretch for greater effect.

After 10-15 seconds, pull back with your

overhead arm for about 5 seconds.

Relax and repeat. Shake off, and repeat on

the other side.

The goal is to perform this stretch without

having to duck your head forward to clear
your arm.
#4 Neck Stretching
Stretch neck using hand

Take this stretch easy the first few times you do it.

Lie on the floor, lift your head off the ground and turn your head to one side. Use the
hand opposite the turn, to gently push your head to as close to 90 degrees as pos-
sible. Hold for 10-15 seconds, then push back against your head for about 5 sec-
onds.

Then relax and repeat. Continue this process on the opposite side. Continue to do
this maneuver until you have reached maximum travel on both sides.

If this maneuver is to difficult for you while laying on the floor, you may also do this
maneuver while seated. Make sure your head is centered over your shoulders.
#5 Chin Glides
1 2

Stand straight with shoulders back and down.

Stare straight ahead to help keep head and chin level.

Push your head straight back as far as you can go. Hold for 3-5 seconds.

Repeat 10 times.

DO NOT allow the head return to go forward past neutral, as noted in the illustra-
tions. Do not elevate head, chin or shoulders.
 #6 Shoulder Rolls &Cross Chest Arm Rolls
1 2 3
Roll
Stand Shrug back
Re- up and
laxed down

Starting in a standing or sitting position, start with your arms at your side, eyes forward. Roll your
shoulders up a little, then back and down. Hold the back and down position for 3-5 seconds. Relax
and repeat 5-10 times.

Next, place one arm horizontally across your chest. Stretch that arm by pulling across with your
other arm, pulling with wrist behind the elbow to minimize the stress on your hands and fingers.

Let your body twist in the direction of the pull. Hold for 10-15 seconds. Relax and repeat 1-2 times.
Repeat on other side.
4
Stretch arm

Lean into
stretch
#7 Elbow Press Behind The Back
1 2

Bend your arms back to 45 degrees.

Keep your shoulders down and back, and your head up.

Your partner should push your elbows inward, trying to touch the elbows together, as close
as possible. Hold for 10-15 seconds. Then push against your partner’s hands for about 5
seconds.

Relax so partner can stretch for another 10-15 seconds.

Shake out and relax for 5-10 seconds.

#8 Stomach Strenghtener & Stretcher

Push stomach Pull stomach all

all the way out the way in

Standing straight, tighten your entire stomach pulling in and up, not crunching down. Hold
for 5-10 seconds.

Relax by pushing out your stomach, holding for 5 seconds.

Repeat several times until you feel fatigued.

#9 Back Flattening
1 2

As you push shoulders down,

Lie Flat on Floor
lift up with back of head.

Lie on the floor with your arms at your sides, knees bent to keep your lower back on the
floor, and your head on the floor as level as possible.

Push your shoulders to the floor at the same time you reach up as far as possible with the
back of your head.

Hold for 5-10 seconds.

Relax for 5 seconds.

Repeat stretch 3-5 more times.

#10 Sit and Reach
Sit Up Grasp Ankles
Straight

Pull While on the floor, sit up as straight as possible

Chest with your legs straight in front, feet about 3-6
Toward inches apart, knees on the floor and feet pointing
Legs straight up.

While keeping your knees down, and looking

straight ahead, grab your ankles, as far down as
possible.

Pull your chest toward your legs with your arms

and stomach muscles for 10-15 seconds. You
want to feel the stretch in the legs and back.

Now pull back against your arms for about 5

seconds. Relax. Repeat sequence 4-5 times.
#11 Upper Spine Straightener
1 2

Stand normally. Shrug your shoulders back and together while you push up and
back with your head. Hold for 5 seconds, relax and repeat 5-10 times.
#12 Air Rowing & Cross Chest Arm Pull
1 2

Finish
with Stand with head up and shoulders down.
Cross
Chest Extend your arms out in front with your elbows
Arm bent 90 degrees.
Pull
Take a deep breath and slowly try to extend your
elbows toward the back as far as possible, while
keeping the arms level with the floor.

Hold for 3-5 seconds. You should feel this be-

tween your shoulder blades. Relax, shake out and
repeat 3-5 times.

End the exercise with the cross chest arm pull.