If you’ve ever caught yourself hunched over your phone, leaning forward at your desk, or feeling stiffness in your neck, you might be dealing with forward head posture. Also known as “tech neck” or “computer neck”, this common issue happens when your head juts forward instead of staying aligned with your shoulders.
Sound familiar? You’re not alone. With our screen-heavy lifestyles, forward head posture is more common than ever. But the good news is, it’s fixable!
At 360 Physio Revesby, we want to help you move better and feel better. So, let’s break down why this happens, why it matters, and most importantly… how to fix it!
What Is Forward Head Posture?
In a neutral posture, your head should sit directly above your shoulders, keeping your neck and spine aligned. But when you spend long periods looking down at screens or slouching forward, your head starts to shift out of alignment.
For every 2.5 cm your head moves forward, the pressure on your neck doubles! This extra strain can lead to:
- Neck pain & stiffness
- Headaches
- Shoulder & upper back tension
- Reduced mobility & poor posture habits
Over time, forward head posture can become a habit, making it harder to sit, stand, and move in a way that supports your body.
What Causes Forward Head Posture?
Many of our daily habits contribute to forward head posture, including:
- Too much screen time – Constantly looking down at phones, tablets, or laptops encourages poor posture.
- Poor desk setup – If your monitor is too low, your head naturally tilts forward.
- Slouching & weak postural muscles – Without strong postural muscles, it’s easy to fall into bad habits.
- Lack of movement – Sitting for long hours without breaks can lock your posture into place.
But don’t worry! With the right awareness, exercises, and posture-friendly habits, you can reset your alignment and relieve discomfort in no time.
How to Fix Forward Head Posture
1. Chin Tucks (Goodbye “Tech Neck”!)
This simple move helps realign your head and strengthen your deep neck muscles.
- Sit or stand tall with your shoulders relaxed.
- Gently pull your chin back, as if making a double chin.
- Hold for 5 seconds, then relax.
- Repeat 10 times a few times a day.
Tip: Try this while driving. Press the back of your head into the headrest for an easy reminder!
2. Shoulder Blade Squeezes (Fix That Hunch!)
Strengthening your upper back helps counteract the forward pull of your head.
- Sit or stand tall with arms by your side.
- Squeeze your shoulder blades together, as if you’re holding a pencil between them.
- Hold for 5 seconds, then release.
- Repeat 10 times a few times a day.
Tip: Imagine opening your chest wide as you do this… your posture will thank you!
3. Neck & Shoulder Stretches (Release the Tension!)
Tight neck and shoulder muscles can pull your head forward. Stretch them out with these moves:
- Neck Flexion Stretch: Tuck your chin and gently drop your head forward, feeling a stretch in the back of your neck. Hold for 15-30 seconds.
- Upper Trapezius Stretch: Tilt your head toward one shoulder, bringing your ear closer. Hold for 15-30 seconds on each side.
Tip: Do these stretches after a long workday or before bed for instant relief!
4. Set Up Your Desk for a Better Posture
If your job or hobbies demand a lot of hours spent at a desk, adjusting your workspace can make a huge difference.
- Raise your screen to eye level so you’re not looking down.
- Keep your keyboard & mouse close to prevent overreaching.
- Sit back in your chair with lumbar support (a small cushion can help!).
- Take movement breaks – set a timer to stretch every 30-45 minutes.
5. Move More, Sit Less
Your body loves movement! If you’re stuck in the same position for hours, your posture will suffer.
- Stand up & stretch regularly.
- Try a standing desk or switch between sitting & standing.
- Go for a quick walk every hour to reset your posture.
Tip: Set a reminder on your phone to check in with your posture – your future self will thank you!
The Bottom Line
Forward head posture might be common, but it doesn’t have to be permanent! With a little awareness, some simple exercises, and small tweaks to your daily habits, you can improve your posture, reduce pain, and feel better overall.
Need a little extra help? At 360 Physio Revesby, we specialise in posture correction and pain relief. Whether you’re dealing with discomfort or just want expert advice, we’re here to help!
Book an appointment today and take the first step towards better posture!
