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

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Neck Posture Exercises You Can Do Almost Anywhere

What's the quickest way to strengthen muscles and make a noticable change in your posture fast...Just like if you were trying to build any muscle in the body, use resistance!

You can do this in many ways. 1st, use a resistance band. 2nd, you can simple use a towel the same way or you can simply press against your own hands. Lock your fingers behind your head and press against them; for extra resistance, press back against your head with your hands also.  Lastly, you can even stand against a wall, pushing your head back against it.  You can even do this exercise while waiting at a red light in their car even. Simply shift your head back to press against the head rest.

Start out 1st doing the head retraction exercises, click on the link for more information on this. You may still experience some neck muscle soreness from the added resistance. This is normal and will be a muscle soreness similar to going to the gym for the 1st time in a couple of months.


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!