Exercise for Forward Head Posture

Woman does neck exercise
Woman does neck exercise. photography33

Forward Head Posture Exercise

Many people fear they will develop a hunchback as they age. This type of posture problem, known as kyphosis, can be seen as a rounded upper back. Kyphosis is quite often accompanied by related issue called forward head posture. When your shoulders round over, your head will be automatically repositioned such that you’re looking downward. Then to be able to see, you'll likely lift your head.

The result may be a strained neck and pain.  Instead of this scenario, why not try this exercise for forward head posture.

Note, this is posture awareness exercise designed help you learn how to get your head lined up with your shoulders.  It's easy work for your muscles and will likely take about 2 minutes to complete.

Also, if you have a neck condition, run this exercise by your physical therapist and/or doctor before trying.  

Forward Head Posture Exercise Instructions

  1. Sit on a level, firm surface, or stand. Place your index finger in the area where your nose meets the top of your top lip. (The side of your index finger should be placed against that nose-upper lip junction.) This is the level where your head sits on the top vertebra of your neck.
  2. Gently push your finger back and a little up. As you do this, let your head follow. It's as though your finger is guiding and your head follows. Direction is important so make sure your finger leads the head back and up. Keep your chin down as you move.

    Pay attention to the sensation of the movement. Not only does this little action help develop awareness of the how your head sits on top of your neck, it also helps traction your spine. (This should feel good).
  1. To further increase your neck posture awareness, repeat the exercise as far as you can go (without pain).
  2. Release and relax.
  3. Repeat the forward head posture exercise about 5 more times.  Try to do this everyday.


  1. Remember that this is an awareness exercise, not a strengthening exercise. It should be done gently.
  1. Awareness developed by doing this exercise may enhance your neck strengthening program.

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