Forward Head Posture: Test,Causes,Treatment

Nerd Neck

'Nerd Neck' or Forward head posture is a condition in which the neck is moved anteriorly, moving the head away from the spine. It shifts the center of gravity forwards and increases the load on the cervical spine and shoulder muscles.

Symptoms

1. Shoulder mobility is reduced.
2. Cervical pain may be felt.
3. Bulging of disc.
4. Arthritis due to degeneration of discs.
5. Increased stress on vertebraes

Causes

1. Excessive elevation of head while sleeping.
2. Use of mobile phones.
3. Carrying heavy backpack.
4. Hyperflexion of neck.
5. Bad posture.

Muscles Involved

1. Upper back muscles are tight which need to be relaxed by stretching exercises.
2. Neck muscles are weak, which need to be strengthened.

Test to determine Forward Head Posture 

Stand with your back against the wall with your shoulders and heel touching the wall. If the back of your skull is not touching the wall, you have some degrees of Nerd neck.

Exercises

1. Massage your neck and upper back for 1 minute. This increases the circulation in the respective areas.
2. Perform an overhead arm stretch and cobra stretch for 30 seconds to relax the muscles of upper back.

   

   Cobra Stretch

   
   
3. Tuck your chin towards the chest and hold this position for 10 seconds.
4. Rotate the chin towards your shoulder on both left and right sides and hold for 10 seconds.
5. Attempt to touch your ear with the shoulder and hold for 10 seconds
6. While lying on your stomach, maintain a head up position for 10 seconds.
   (3 sets of all exercises preferrably twice daily)
   
   Perform these stretches and exercises followed by maintenance of good postural habits for speedy recovery.
   Related article How To Fix Your Posture