Forward Head Posture

Forward head posture, also known as forward neck posture, text neck, or nerd neck, is a common issue in today’s digital age where people spend long hours looking at screens and habitual positioning, such as cradling a phone between their ears and shoulder, and weak neck. It can have various negative effects on your health and appearance.

This neutral head posture can lead to a range of issues and is often associated with related postural problems, such as rounded shoulders (kyphosis), neck pain, stiffness, an unbalanced gait, muscular imbalances, and other side effects.

The good news is that forward head posture (FHP) can often be corrected with a combination of stretching, strengthening exercises, and mindful yoga poses awareness.

FHP Causes

FHP can result from various factors, including prolonged hunching over electronic devices, slumping at a desk while working on a computer, poor ergonomics, and upper back muscles.

These positions place a significant strain on the neck and upper back muscles, leading to FHP over time.

Other potential causes and contributing factors to forward head posture (FHP).

  • driving can lead to FHP
  • carrying a heavy backpack
  • tight neck muscles
  • decreased balance control
  • weakness in the upper back and neck muscles
  • chronic poor posture
  • sleeping habits
  • numbness and tingling in arms and hands

Poses to Fix Forward Head Posture (FHP)

Here are some simple yoga asanas that can help strengthen and stretch the muscles around the neck, back, and shoulders, which can be effective at improving forward head posture (FHP).

Chin Tucks

  • Sit or stand with your spine straight.
  • Gently tuck your chin in towards your chest without tilting your head up or down.
  • Hold for a few seconds, feeling the stretch in the back of your neck.
  • Repeat this movement for 10-15 reps. You can gradually increase repetitions as you become more comfortable.

Neck Stretch

  • Sit or stand with your back straight.
  • Slowly tilt your head to one side, bringing your ear toward your shoulder.
  • Hold the stretch for 15-30 seconds, feeling a gentle stretch along the side of your neck.
  • Repeat on the other side.
  • Perform this stretch 2-3 times on each side.

Standing forward bend (Uttanasana)

Uttanasana can be beneficial for relieving tension in the neck, shoulders, and upper back, which can be especially helpful for individuals with a forward head posture.

  • Stand with your feet hip-width apart spine straight and shoulders relaxed.
  • Begin to bend forward slowly from your hips. You can slightly bend your knees to avoid putting excessive strain.
  • As you fold forward, bring your hands toward the floor or your lower legs.
  • You can let your fingertips rest on the floor.
  • Stay in this position for at least one minute, or longer if it feels comfortable.

Prone Cobra (Bhujangasana)

Cobra Pose is a beneficial yoga posture for addressing the symptoms of FHP by targeting the muscles between the scapulae (shoulder blades) and releasing tension in the neck muscles. This can help reduce neck and shoulder pain associated with FHP.

  • Lie face-down with your arms at your sides and palms facing down.
  • Lift your chest off the ground while keeping your neck in a neutral position.
  • Hold for a few seconds and then lower back down.
  • Repeat for 10-15 reps to strengthen the upper back muscles.

Child’s Pose (Balasana)

Child’s Pose is a wonderful restorative yoga posture that can help stretch and relax the neck, shoulders, and back while also offering a moment of relaxation and reflection. It’s a valuable addition to a sequence aimed at addressing forward head posture.

  • Begin by kneeling on the floor, ensuring that your knees are hip-width apart.
  • Sit back on your heels, keeping your big toes touching.
  • Inhale deeply as you raise both arms above your head.
  • Lengthen your spine and engage your core gently.
  • As you exhale, begin to fold forward at your hips.
  • Extend your arms forward on the floor in front of you.
  • Lower your chest and forehead toward the mat.
  • Continue to breathe deeply and hold this position for about 5 to 10 breaths.

Bridge Pose (Setu Bandhasana)

  • Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
  • Press through your feet and lift your hips off the ground, creating a bridge shape.
  • Squeeze your shoulder blades together and tuck your chin slightly to promote neck alignment.
  • Hold for 15-30 seconds and then lower your hips.
  • Repeat 2-3 times.

Cat-Cow Pose (Bitilasana)

Cat-Cow Pose is indeed an excellent yoga exercise for addressing forward head posture and related issues like Upper Cross Syndrome. It helps improve the flexibility and strength of the neck, shoulders, and spine while promoting better posture and reducing tension.

  • Begin on your hands and knees in a tabletop position. Your wrists should be directly under your shoulders, and your knees under your hips.
  • Inhale deeply as you arch your back.
  • Lift your tailbone and head toward the ceiling, creating a gentle curve in your spine.
  • Let your belly drop toward the floor, but don’t strain your lower back.
  • Exhale as you round your spine toward the ceiling.
  • Tuck your chin into your chest, creating a hunch in your upper back.
  • Imagine pulling your belly button toward your spine.

Proper posture alignment

The first step to improving posture is awareness. Pay attention to how you stand, sit, and walk throughout your day.

If you spend many hours at a desk working on a computer, it’s especially important to practice good posture.

Take regular breaks from sitting to stand up, stretch, and walk around. Prolonged sitting can negatively impact posture and overall health.

Be mindful of your posture when using smartphones or other screens. Position your phone or screen at eye level to avoid hunching over it, which can contribute to forward head posture.


Fixing Forward Head Posture (FHP) is essential for maintaining good body posture and preventing associated health issues.

Incorporating poses that strengthen the muscles that support good posture, particularly the muscles of the back, neck, and core, can address forward head posture and related issues.


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The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional