What are the Ways to Fix Forward Neck Posture & Neck Pain?

Forward Head Posture

Today, smartphones and laptops have become extensions of our hands, leading to poor posture Forward Head Posture (FHP), generally known as “text neck” or “nerd neck,” is a common condition arising from this lifestyle.

Causes of Forward Head Posture

FHP occurs when the head is positioned with the ears jutting out in front of the body’s vertical midline, causing a myriad of problems including headaches, neck pain, muscle tension, mid-back discomfort, chest pain, and even numbness or pain in the arms and hands.

This alarming rise in FHP can be attributed to the overuse of media devices and the natural aging process, which leads to a decrease in muscular strength. Decreased muscular strength causes painful shortening of neck muscles and compression on cervical vertebrae. As a result, the pressure increases on the neck joints and muscle tension heightens.

However, there is a piece of good news. FHP can be fixed. To correct the posture and alleviate pain, a combination of massages, exercises, and stretches is designed.

Head and Neck Massage: A Therapeutic Solution

Professional head and neck massage therapists play a crucial role in addressing FHP. By analyzing tight and underutilized muscles, they employ inhibitory techniques to release and relax tight muscles and stimulatory approaches to stimulate weaker muscles. This safe and drug-free method aids in restoring muscular balance and proper posture, reducing adverse effects caused by FHP.

What are Exercises and stretches for Forward Head Posture?

Chin Tucks:

  • While sitting upright, gently tuck your chin, creating a “double chin.”
  • Move your head horizontally backward, maintaining a level gaze and jaw.
  • Hold for 5 seconds and repeat 30 times.


  • Place your forearms on the ground with elbows aligned below the shoulders.
  • Maintain the position for 30 seconds, engaging your core muscles.

Yoga Pose for Neck Pain:

  • Stand with feet parallel to hips and gently lean forward, bending your knees.
  • Place hands on the floor or between your thighs.
  • Tuck your chin, relax your head and neck, and maintain the posture for at least a minute.

Forward Neck Stretch:

  • Tuck your chin in using two fingers of one hand, whether standing or sitting.
  • Place the other hand on top of your head and pull your head toward your chest until you feel a stretch.
  • Maintain the stretch for 20 seconds and repeat three times with regular chin posture.

Find a Certified Head and Neck Massage:

Finding a “certified head and neck massage near me” might seem daunting, but Justin Shelley offers a solution.

With years of industry experience, unmatched expertise, and vast knowledge, Justin guarantees a pain-free body and an improved quality of life. Alongside head and neck massages, he also provides various services such as Sports Massage, Swedish Massage, Prenatal Massage, and Couple Massage.

Call now and start your journey to a pain-free, healthier self. Remember, relief is just a call away!

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