Forward head posture positions the head anterior to the shoulders, increasing load on cervical structures by ten pounds for every inch forward. Contributing factors include weak deep neck flexors, tight suboccipitals, and thoracic kyphosis. Correction requires addressing multiple factors simultaneously. Get your personalized routine: Start your 14-day free trial Suboccipital Release Tight muscles at the skull base pull the head forward. JME 1 Look left and then right JME 6 Gently tuck your chin to your chest JME 3 Tilt your head left then right toward your shoulder Thoracic Extension Upper back position determines head position. JME 154 Either sitting or standing at your desk, extend your upper body toward the direction behind you - either putting your arms above your head or keeping them at your side. JME 150 Sitting in your chair, rotate your upper body both left and right. Don't do this too fast - find what works for you. JME 152 Rest one hand either on the back of your chair or desk. With the other arm, rotate toward the ceiling and follow your fingertips with your eyes. Return to the middle and repeat. Chest Opening Tight pectorals round the shoulders forward. JME 44 Starting with your hand at the side, bring your arm up, over your head, then back down to the side. JME 58 Hold onto your elbow behind your head for a gentle stretch. Scapular Positioning Shoulder blade position affects head carriage. JME 52 Hug one arm across your body for a gentle stretch. JME 55 Bring your hands together behind your back and extend for a shoulder stretch. Deep Neck Flexor Activation Weak deep muscles allow forward drift. JME 91 Placing one foot on a slightly elevated surface (or even just in front of you on the floor), rotate your upper body in both direcions. JME 94 Slowly bend forward and reach your hands toward the floor. Retraining Head Position Chin tuck exercises retrain alignment. Practice against a wall. Mirror feedback helps awareness. Consistent practice over weeks creates lasting change. FHP Correction Programming simplmobility provides head position correction routines. 2-3 minute sessions address the multiple factors creating forward head posture. Start Your Free Trial