How to correct forward neck

The occurrence of forward neck phenomenon is generally closely related to the nature of the work. For example, if you often need to maintain a fixed posture, long-term accumulation will easily cause the neck to deform. This phenomenon must be corrected as soon as possible. You can imagine the feeling that the image of the neck gives people. So, how to correct forward neck? Below is a summary of the causes and solutions for forward neck tilt.

What causes forward neck?

Forward head tilt is caused by changes in living and working habits, body posture, and muscle and joints.

When the head is stretched forward, that is, the head is in front of the shoulders, it not only makes the posture and body temperament unsightly, but also greatly affects the joints and muscles. Our head is about the same size and weight as a bowling ball. At this time, the load on the atlanto-occipital joint and even the entire cervical spine is greatly increased. When we usually lower our heads to play with mobile phones, the load on the cervical spine can even reach 27 kilograms! It's equivalent to hanging three big watermelons on your cervical vertebrae!

When the head tilts forward, the muscles at the back of the cervical spine are stretched and weak. Once this muscle balance is disrupted, our habits and movement patterns will also change quietly.

We get used to lowering our heads forward, and feel uncomfortable when we shrink back; when we do exercises, we unconsciously shrug our shoulders and overuse our already tense muscles, making the weak even weaker.

How to correct forward neck?

Get rid of the NG habit

1. Don’t look down at your phone

2. The office computer screen should not be lower than the eyes and the distance should not be too close

3. Don’t stay in one posture for too long, move your cervical spine and body, get more sun exposure, supplement calcium, and prevent cervical degeneration.

Neck forward exercise

Method 1: Face the door or wall with your feet 50 to 70 cm away and lean your chest against it. The head naturally falls back. Maintain this position for 10 minutes and then rest. Do this three times a day.

Method 2: Lie flat on the bed, place a pillow on your back, and sink your head down. This posture can easily cause head discomfort.

Method 3: Stand up straight against the wall, with your head, shoulders, hands, feet and heels (a total of nine points) against the wall, with your head slightly tilted back. Do this for ten minutes, twice a day, and you will see unexpected results.

If you don't want to use professional equipment for correction, it is also helpful to pay attention to small details in life. Try to lie flat when sleeping, and don't use a pillow. Do more exercises with your hands clenched and raised above your head, as well as the exercise of standing against the wall as mentioned above. Doing these exercises frequently will subtly change your current body shape. Of course, you also need to correct your previous bad habits while doing these exercises, such as sitting incorrectly, walking with your head down, etc.