Hold your head erect but relaxed

Edited by Ian Gabriel T. Tolledo, Anonymous, Reema, Lynn and 5 others

It is unfortunate that people often disregard the correct posturing of their heads. Everywhere you go, you notice people with very bad posture including those who walk with their heads sticking forward from their body. This sticking the head forward is called "Forward Head Posture" and is not only bad for your health but very unattractive. If you are suffering from similar symptoms, and are consciously worried about how your head looks when you walk, sit, or do any other activity, read on!

Was this helpful? Yes | No | I need help

Ad

Forward posture (Slouching)

Eng

Forward posture, also known as slouching, is the condition where your shoulders roll forward and head has a significant forward alignment. Forward posture is common in those who spend an extensive amount of time in front of a computer leaning forward to stare at the screen. For others, forward posture can be related to either under or overdeveloped neck and shoulder muscles or may simply be a habit formed over the years. Whatever the reason, forward posture can greatly affect your overall appearance and well-being in the long run if it is not properly managed.

Was this helpful? Yes | No | I need help

How to correct forward head posture/slouching

  1. 1
    I cannot emphasize enough how much being aware of your posture will help you to solve your problem with forward head posture.
    Head2.gif
    Holding your head erect but relaxed is something you must be aware of at all times in order to correct your posture. When life gets busy however, maintaining concentration on your posture can become difficult. To ensure that you are giving yourself enough practice, try to take breaks during the course of your day and just pay attention to your posture. You may notice that your head is leaning slightly forward due to over-extending your neck when looking at something, especially if you are working with a computer(see below). Pay attention as well to how you are sitting during meetings, dates, while writing, reading and even having a casual conversation with your friends. To correct your posture you must make a conscious effort to change the habit of slouching.
    Advertisement
    Was this step helpful? Yes | No | I need help

  2. 2
    Lean on a wall.
    ENG CROP Head3.jpg
    Find a wall or something vertical. Anything will do as long as it can support your whole body, not just your head, and is straight. Now lean against the wall flat on your back. If you notice a strain in some muscles while you are doing this, it is because your whole body has adapted to an unhealthy posture, not just your head. Next, look at something directly opposite you at eye level. Stare at this object keeping your back flat against the wall for 5-10 minutes. You can also do this sitting down if you prefer. Do this activity everyday. After doing this exercise you should naturally be able to hold your head straight for longer amounts of time each day.
    Advertisement
    Was this step helpful? Yes | No | I need help

  3. 3
    Lie flat on your back.
    Head4.jpg
    This actually works like a charm as you can even do it while sleeping. To do this, you must make a conscious effort to sleep straight for as much of the night as possible. When you are about to go to sleep, lie on your back and align your head vertically with your body. Do not use a very high or big pillow, as that can actually contribute to you developing further forward head posture.
    Was this step helpful? Yes | No | I need help

  4. 4
    Do shoulder blade squeezes.
    Head5.jpg
    You may not notice it, but your bad posture can take a toll on your head, neck and shoulder muscles. To reduce the tension and stress your head is experiencing, you should perform shoulder blade squeezes from time to time. To do this, rotate your shoulders in slow circles in their sockets. Remember to relax and drop your shoulder during this process. At the same time, rotate your head from left to right, front and back. Count from one to eight, and do this for three minutes everyday.
    Was this step helpful? Yes | No | I need help

  5. 5
    Keep practicing.
    Note that holding your head erect but relaxed is a practice you should continue daily, not just a single day exercise. Performing these exercises can actually improve your lifestyle and makes you appear taller and more regal. Maintain correct posture and stay aware of how you keep your head level with your body. Be sure however to not over exaggerate your posture as it will appear forced and unnatural. Make a conscious effort to practice it several times a day.
    Was this step helpful? Yes | No | I need help

How to Detect Forward Head Posture

Jmgf FHPosture.jpg

FHP (Forward Head Posture) is not too difficult to detect. To assess someone, have the individual look up at the ceiling, then down at the floor, and then straight ahead. Find the center between his or her shoulders and sketch an imaginary line going up. It needs to land through the center of the ear's ditch (external auditory meatus). Forward head posture can also be checked by a doctor. Medical physicians can usually help to fix these kind of problems. Long standing postural difficulties like FHP will often result in spine and nerve damage, and signs or symptoms are rarely seen early on.

Was this helpful? Yes | No | I need help

Common Causes

  1. 1
    Backpacks.
    Children are now using backpacks to carry school items weighing up to a frightening 30-40 pounds! This forces the carrier's head forward to help counterbalance the weight, causing abnormal stress on the discs, joints and nerves in the neck, shoulders and small of the back. Signs are seldom present in the beginning.
    Was this step helpful? Yes | No | I need help

  2. 2
    Computer monitors.
    The primary factor in FHP is having computer screens positioned too low and then having to lean forward to read the screen.
    Was this step helpful? Yes | No | I need help

  3. 3
    Video games and television.
    Many kids utilize poor posture when playing video games and enjoying TV. Repetitively sitting in one position for a long time causes your body to adapt to this negative posture.
    Was this step helpful? Yes | No | I need help

  4. 4
    Trauma.
    Falls and trauma can cause breaks, resulting in muscle imbalance. Such an imbalance in muscles pulls the spine out of alignment and forces the head to move forward.
    Was this step helpful? Yes | No | I need help

    Advertisement

Questions and Answers

Does your posture while playing video games affect your score?

Proper gaming posture

The answer is yes, posture greatly affects the score while playing video games. There are video games that require good body mechanics in order to have a better game result. Video game consoles like the Nintendo Wii, which allows players to wirelessly control the game with a handheld remote device that can scan the movement in three dimensions, require users to have good posture. If the user plays a virtual game, like a tennis game on the Wii console, the player should have a proper body mechanic in order to come up with better game play. The Wii game console requires proper posture for better interaction and coordination between the user and the virtual game.

Was this helpful? Yes | No | I need help

There are also online and offline video games that require good postures. A good example is a third-person shooting game platform like Counterstrike, Battlefield, Commando and Modern Warfare. A third-person shooting game requires players to have a good posture in order to have better coordination with the controllers of the game like the mouse and the keyboard. With bad posture, players may find it hard to properly coordinate their movements to the controllers of the game, resulting in lower scores compared to the well-postured player.

Was this helpful? Yes | No | I need help

Yes, while playing video games, your posture will affect your score. It will affect your score because there are posture you are comfortable, so do that posture that you are comfortable while playing and you can see the result. All of us has a different posture in playing video games. You can try different posture while playing and you will notice or feel that you are not comfortable with it and it has a chance you can get a bad score. So you must know what posture you are comfortable with while playing to get a high score.

Was this helpful? Yes | No | I need help

Correct forward head posture as you sleep?

The best way to sleep without any neck pain or back pain is to use a comfy pillow at the head. Make sure that your pillow is not too high or too low. Do not sleep on your stomach either because it strains the neck. Find a firm and comfy mattress as well because it plays a big part on your sleeping and posture while you are asleep.

Was this helpful? Yes | No | I need help

Fig 3.gif

Forward Head Posture is a condition that arises from sleeping with the head elevated too much, using computers for long periods, lack of developed back muscle strength and lack of various nutrients such as calcium. There are many ways to fix forward head posture. One way is by using a wall to help you find the correct position to stand in by having it help to align your neck and shoulders. Stand against a wall with your head flat, attempt to straighten and elongate your neck out so that your head and body are flat against the wall, and you are upright completely. Do this for a minute at a time multiple times a day to help posture. Another thing to keep in mind is the amount of muscular exercise you do. Strengthening the back and neck is key to good posture. Now in reference to you asking for the correct posture as you sleep, attempt to reduce the amount of pillows you sleep with to lower the head elevation.

Was this helpful? Yes | No | I need help

Keep head erect while reading?

This depends on your posture as well. If you make sure that you are sitting in an erect way, then this will also help keep your head erect while reading. As much as possible, avoid slouching on your chair while reading. Also, make sure that lighting is appropriate. Most of the time, your head starts to slope down more because you can't see what you're reading because of poor lighting. Sit properly all the time.

Was this helpful? Yes | No | I need help

Tips Tricks & Warnings

  • Do the above exercises regularly. In time you will notice that proper head posture becomes natural to you.
  • Remember to always remain relaxed when you are working on your posture. Trying too hard and becoming stiff can cause muscle tension.
  • If you are experiencing extreme pain in your head or having sharp pains when erecting your head, visit a doctor immediately.
  • It can also help to ask someone, preferably friends and family members, to monitor your posture and tell you every time your posture is off.
  • If you have problems with any of these steps, ask a question for more help, or post in the comments section below.
Was this helpful? Yes | No | I need help

Comments

VisiHow welcomes all comments. If you do not want to be anonymous, register or log in. It is free.




Masteria3
Premier Author
76 Articles Started
1,226 Article Edits
28,690 Points
Masteria3 is a premier author with VisiHow. Masteria3 has achieved the level of "Lieutenant" with 28,690 points. Masteria3 has started 76 articles (including this one) and has also made 1,226 article edits. 1,030,000 people have read Masteria3's article contributions.
Masteria3's Message Board
Masteria3: Hi, my name is Masteria3.
Masteria3: Can I help you with your problem about "Hold your head erect but relaxed"?
 

Article Info

Categories : Health & Wellness

Recent edits by: Eng, Jonathan V. Lomabao, Jmgf

Share this Article:

Thanks to all authors for creating a page that has been read 10,443 times.

Do you have a question not answered in this article?
Click here to ask one of the writers of this article
x

Thank Our Volunteer Authors.

Would you like to give back to the community by fixing a spelling mistake? Yes | No