Having a good posture shouldn’t only be focused on the whole body, leaving the head and neck apart. A good posture in an individual, is vital in not only appearance, but also the individual’s health. Forward neck posture, also known as hyperkyphotic posture, is characterized mainly by excessive extension and protrusion of the head. It could increase the risk of wear and tear to muscles, ligaments, and joints, fatigue, arthritis, back pain, headaches, and many more.
However, there are exercises that can correct this forward neck posture. These exercises would require consistency; spending few minutes daily with these exercises, would gradually work on correcting the posture.
Below are 4 exercises that can make that happen
1. Chin glide
Chin glide happens to be a very easy exercise that would correct the neck posture in no time. Stand upright, and slowly glide your chin back to 1inch or a little lesser than that; try not to tilt your chin, either intentional or not. Then, hold your finger against your chin, and move your chin back from your finger. Hold for some seconds, and repeat process for as many times as you want. This exercise is simple but effective.
2. Standing exercises
There are different standing exercises you can do, to correct your whole body posture and give you that smart posture you’ve always looked forward to have.
One of them is the standing wall press exercise where your head, shoulders, back, and buttocks, do all the work. Rest these parts of the body against the wall, with your feet about hip-width apart. Place the back of your hands against the wall, and move your hands slightly out of your hips. Exhale slowly; push your head, arms, and hands, against the wall. Do this for about 20 breaths, and keep doing it regularly.
3. Doorway exercise
Like its name implies, doorway exercises is done by standing in the doorway. Stand there with your elbows bent, and your arms and hands lying firmly against the door frame. Try to push yourself a little forward into the door frame for one minute, with your arms and hands still on the door frame for support. Take a deep breath, and repeat the process continuously.
4. Shoulder roll back
Stand uprightly, with feet shoulder-width apart, and thigh muscles elongated. Try not to lock your knees, and avoid arching your back but you should have a little hollow to the lower back. Allow your shoulder blades to move down in the back and while you do so, lift your breastbone and ensure your chin is balanced. Now, relax the muscles of your jaw and neck. With your arms alongside your body, squeeze your shoulder blades together, and roll your shoulders back, while you lower them down. Rotate hands outward and move chin back to your neck; head still upright. Remain in this position for some seconds and repeat for two to three times daily.
Conclusion
Performing corrective exercises can improve your posture, likewise your health, and reduce the risk of some common health complications. Keep doing these exercise regularly, to correct forward neck posture.
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