A Common exercise for Forward Head Posture.

Head Retraction Exercises are Easy To Do
And Help with Forward Head Posture

The most common exercise for forward head carriage or a posture showing us an anterior head and neck is head retractions. A great thing about this exercise is that you can do it almost anywhere at any time.

First off, how do we do it?

You are going to slide your head backwards as if on a track. Gently glide it back to the normal position. You can use your finger to guide your heard.

Do Not:
Tilt you head up, bring the head and chin down, or move the whole body.

What To Do:
Slide the whole head back, hold for 5 seconds, and relax. Repeat for 10 repetitions, gradually increasing this each day.

You can do it in front of the mirror, which may help.

As you can imagine, you can do this standing, seated, or laying down.
Eventually you can even add some resistance. We'll go over that next time.

Additional Reading:

• A pillow for forward head posture
• Choose the Best Neck Pillow for Neck pain
• Can FHP cause neck pain?
• Home Treatment for Military neck
• Neck Stretch for Pinched Nerve in the Neck Symptoms

Visit Arc4life.com for your online selection of cervical support neck pillows, orthopedic pain relief products and Home traction units. Products for pain relief. Bookmark this on Delicious Stumble It!

"Should I Only Use My Neck Pillow When I’m In Pain?"

I personally would use it all the time, or at least the majority of the time. Your neck pillow can be a big help when you are having pain but it is also very important for improving and maintaining posture and spinal alignment. This in turn prevents pain and muscle tightness because it allows the cervical spine to stay in its natural alignment allowing the nerves to be in their natural positions. The natural normal alignment of the neck is straight up and down when looking at a spine from the front or back. From the side, or lateral view, there should be a smooth “C” like curvature.


The spine in this position helps the spinal cord to stay relaxed and allows your body to withstand the forces of gravity when upright. Keeping your spine in its normal healthy alignment at night sleeping helps train the spinal bones to stay in position during the day.

So pain relief is very important but maintaining and preventing neck pain is just as important as well. Remember the old saying: “An Ounce of PREVENTION is worth a Pound of CURE”!


Visit Arc4life.com for your online selection of cervical support neck pillows, orthopedic pain relief products and home traction units. Choose Arc4life for Products for pain relief.


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