Do You Look Like a Human Turtle? How to Tackle Forward Head Posture

Have you ever seen someone with their head jutting forward, looking like a turtle emerging from its protective shell? This is classic forward head posture (FHP), and it’s a common sight these days.

If you work at your computer, spend a lot of time reading or looking at your phone, or find yourself constantly peering down at your latest knitting project, you may have some level of FHP. The good news is that if you already have FHP, there are steps you can take to correct it. The better news is that if you haven’t yet developed an FHP turtle-like appearance, there are things you can do to prevent it.

What Is Forward Head Posture?

FHP—often referred to as “tech neck”—occurs when your head juts forward and is out of alignment with your shoulders. Ideally, your head should sit directly above your shoulders, supported by the spine’s natural curves. With FHP it’s as if your head is trying to lead the way, while the rest of your body lags behind.

Your head weighs about 10-12 pounds. That’s like carrying a bowling ball around all day! Imagine holding a bowling ball—which weighs about the same as your head—close to your body. Now imagine holding it out in front of you. The farther you hold it, the heavier it feels and the more strain it puts on your arm. This is similar to what happens with FHP: the farther forward your head moves, the more strain it puts on your neck and spine.

How Does FHP Develop?

FHP often develops due to prolonged poor posture—especially during activities that involve looking down or forward for extended periods. Common culprits include:

• Extended screen time: Whether it’s working on a computer, scrolling through your phone, or watching TV, many of us spend hours each day looking down at screens.

• Poor ergonomics: Desks and chairs that are not properly adjusted to your height can encourage slouching and leaning forward.

• Lack of movement: Staying in one position for too long, whether sitting or standing, can lead to postural imbalances.

• Weak or tight muscles: Weak neck and upper back muscles, combined with tight chest muscles, can pull your head forward over time.

Do You Have FHP?

Here’s a simple test:

• Stand with your back against a wall, heels touching the baseboard.

• Make sure your buttocks and shoulder blades touch the wall.

• If the back of your head doesn’t easily touch the wall, you likely have some degree of FHP.

Another tell-tale sign is those pesky headaches that seem to originate from the base of your skull.

How FHP Can Affect Your Health

FHP doesn’t just make you look like a turtle, it can lead to a variety of health issues.

• Chronic neck and shoulder pain: FHP puts excessive strain on the neck and shoulder muscles as they work harder to support the weight of the forward-leaning head. Over time, this can lead to muscle fatigue, tightness, and chronic pain.

• Headaches: The tension in the neck muscles caused by FHP can extend to the base of the skull, triggering tension headaches. These headaches are often felt as a dull, aching pain around the back of the head and temples.

• Reduced Lung Capacity: FHP compresses the chest cavity, restricting the ability of the lungs to fully expand. This can lead to shallow breathing and reduced oxygen intake, which can affect overall energy levels and endurance.

• Jaw Pain (TMJ Disorders): FHP can alter the alignment of the jaw, placing stress on the temporomandibular joint (TMJ). This misalignment can lead to pain, clicking, or popping in the jaw, as well as difficulty chewing.

• Balance Problems: The forward shift in head position caused by FHP disrupts the body’s center of gravity. This imbalance can affect coordination and stability, thereby increasing the risk of falls, especially in older adults.

• Increased Risk of Injury During Physical Activities: The altered posture from FHP can affect the alignment of the spine and joints, leading to compensatory movements and increased stress on other parts of the body. This can raise the risk of strains, sprains, and other injuries during physical activities.

Preventing FHP

Prevention is always better than cure. Here are some tips to keep your head held high:

• Set up an ergonomic workstation.
  Adjust your chair height so that your feet are flat on the floor and your knees are at a 90-degree angle. Position your computer monitor at eye level. The top of the screen should be at or slightly below eye level. Use a chair with proper lumbar support to maintain the natural curve of your lower back. Keep your keyboard and mouse close to prevent reaching. Consider using a standing desk for part of your day to vary your posture.

• Take regular breaks from your devices.
  Follow the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for at least 20 seconds. Set reminders to stand up and stretch every hour. Use apps or browser extensions that remind you to take breaks. During breaks, do some gentle neck rolls and shoulder shrugs.

• Hold your phone at eye level when texting or browsing.
  Instead of looking down at your phone, bring it up to eye level. Use a phone holder or prop when watching videos for extended periods. Consider using voice-to-text features to reduce time spent looking down at your phone.

• Strengthen your core and back muscles.
   Incorporate exercises like planks, bird-dogs, and rows into your routine. Practice yoga poses that focus on core and back strength, such as cobra and cat-cow. Use resistance bands for exercises like lat pulldowns and rows to strengthen upper back muscles. Consider working with a personal trainer to develop a targeted strengthening program.

• Practice good posture throughout the day.
  Imagine a string pulling the top of your head towards the ceiling.  Keep your shoulders back and down, away from your ears. Tuck your chin slightly to keep your head aligned with your spine. When standing, keep your weight evenly distributed on both feet. When sitting, keep your hips and knees at a 90-degree angle.

• Use a supportive pillow when sleeping.
  Choose a pillow that keeps your head and neck aligned with your spine when lying down. Side sleepers may need a thicker pillow, while back sleepers often need a thinner one. Consider a cervical pillow designed to support the natural curve of your neck. Avoid sleeping on your stomach, as this can strain your neck.

By implementing these prevention methods, you’re taking proactive steps to maintain good posture and prevent FHP. Remember, it’s about creating new habits, so be patient with yourself and consistent in your efforts. Small changes, when maintained over time, can lead to big improvements in your posture and overall wellbeing.

Correcting Forward Head Posture

If you’ve already developed FHP, don’t worry! Here are some exercises to help correct it:

• Chin Tucks: Sit or stand with your back straight. Gently tuck your chin toward your chest without tilting your head down. Imagine creating a double chin. Hold for 5 seconds, then relax. Repeat 10 times. Benefits: This exercise strengthens the deep neck flexors, which are crucial for maintaining proper head alignment.

• Wall Angels: Stand with your back against a wall, perform “snow angel” movements with your arms. Benefits: This exercise strengthens your back muscles and lengthens the muscles in the front of your neck, shoulders, and core.

• Shoulder Blade Squeezes (Scapular Retractions): Sit or stand with your arms at your sides. Squeeze your shoulder blades together, as if you’re trying to hold a pencil between them. Hold for 5 seconds, then relax. Repeat 10 times. Benefits: Strengthens the muscles of the upper back, helping to pull the shoulders back and support a neutral head position.

• Neck Stretches: Gently stretch your neck in all directions, holding each stretch for 15-30 seconds. Benefits: Improved neck mobility and range of motion.

• Stretch Tight Muscles: Focus on stretching the chest and front of your shoulders to counteract the tightness that pulls your head forward. Stand in a doorway with your arms at a 90-degree angle, hands placed on the door frame. Step forward gently to feel a stretch across your chest. Hold for 20-30 seconds. Repeat 3 times.

  Benefits: This stretch helps to open up the chest and counteract the tightness that contributes to FHP.

• Yoga Poses: Cat-cow and child's pose can help improve overall posture.

Your FHP won’t change overnight. Consistency is key! Commit to these tips and see if you notice an improvement over the weeks and months ahead. If your forward head posture is severe or causes pain, consult a doctor or physical therapist who can provide more guidance and options to help improve posture.

Conclusion: A Balanced Head, A Balanced Life

By understanding how FHP develops, being mindful of your posture, and incorporating corrective exercises into your daily routine, you can prevent or even reverse its effects and achieve years of comfortable, pain-free movement. So stand tall, hold your head high (but not forward!) for a healthier, more aligned body that supports your journey to wellgevity.