What’s Forward Head Posture?

It’s no surprise, the current digital age has drastically improved our lives. It’s improved our standard of living through access to limitless information and skills we’d never thought fathomable. One highly apparent downside is how essential technology has become, being a focal point of our daily lives. With the overly abundant use of cellphones and computer usage, we’ve noticed shifts in daily postural positions. The new standard is increased sitting with screen usage, reduced standing, and reduced overall movement.

One of the most common complications associated with excessive screen usage is forward head posture. Forward head posture (FHP) is the postural appearance of a forward head, rounded shoulders, increased thoracic or mid-back kyphosis/curvature. Physical therapists typically describe the concern as the following: Increased cervical lordosis (lower cervical spine protracted and flexed forward and upper cervical spine extended), increased thoracic kyphosis, internally rotated, abducted, downward and anteriorly tilted scapula. That’s a mouth full and may seem extremely confusing but utilize the following visual cue to help understand the change in anatomical position.

Forward head posture, or text neck, is now an extremely common postural deviation. The abnormal postural condition can increase vulnerability with various neck, shoulder, elbow, wrist, and temporomandibular (Jaw) musculoskeletal conditions due to the added stressors and forces on soft tissue. The general weakness and reduced biomechanical advantages in the shoulder and the neck create increased stiffness and hypokinetics, reduced motor strength and movement. FHP is associated with poor muscular coordination, upper cross syndrome or excessive activation or shortened musculature: Pectoralis Major/Minor, Sternocleidomastoid, Upper Trapezius, and Levator Scapulae; and under active or weakened Rhomboids, Lower Trapezius and Serratus Anterior Musculature.

Luckily, corrective exercises have been identified as one of the most effective methods for restoring function, reducing pain, and improving proper body mechanics, subsequently preventing further injury and muscular conditions from developing. A corrective exercise program will not only identify and target musculature to improve strength, but coordination, endurance and the ratio of muscular co-contraction to properly perform day to day movement.

References

Arshadi R, Ghasemi GA, Samadi H. Effects of an 8-week selective corrective exercises program on electromyography activity of scapular and neck muscles in persons with upper crossed syndrome: Randomized controlled trial. Phys Ther Sport. 2019;37:113-119. doi:10.1016/j.ptsp.2019.03.008

Wang DM, Li C, Hatchard N, Chang Chien GC, Alm J. Lower trapezius muscle function in people with and without shoulder and neck pain: a systematic review. J Osteopath Med. 2022;123(2):73-89. Published 2022 Sep 13. doi:10.1515/jom-2022-0056