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Forward Head and Text Neck Exercises

3/24/2016

31 Comments

 
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Looking down at a cell phone can cause "text neck".
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Headaches are commonly caused by tension in the neck and upper back.
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Forward head posture is a common postural imbalance.
Do you get headaches, neck tension, shoulder or upper back pain?

Have you had sinus issues or problems with vertigo or dizziness?

Do you get jaw pain or has your dentist said you have TMD or TMJ?

Have you heard of forward head posture or text neck and think you might have it?

If you answered yes to any of these questions, you probably have misalignment of your head and neck.


​Your head is supposed to be balanced directly above your shoulder, hip, knee, and ankle from the side and supported by a smooth S-curved spine. From the front your head should be squarely positioned over level shoulders and hips, and knees and feet that point straight ahead. 
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When you have chronic head or neck pain your doctor will often offer a diagnosis. Many of these diagnoses are of unknown cause (scoliosis, torticollis, thoracic outlet syndrome), blamed on "normal aging" (arthritis, stenosis, disc degeneration, disc herniation), or said to be caused by an injury (disc herniation/rupture, thoracic outlet syndrome, torticollis), while others are known to be caused by poor misaligned posture (text neck, tension headaches, TMD). In reality, all of these symptoms in many if not most people are directly related to poor posture and the resultant compensation that happens because of it.
Imbalances in any of the load bearing joints (ankles, knees, hips, shoulders) can cause the spinal column to lose it's vertical alignment and natural S-curve, which will throw the head out of good postural alignment. When the head moves forward (forward head posture), tilts laterally, rotates, or moves out of alignment in any other way, it can cause a multitude of issues including: neck pain, shoulder and upper back pain, headaches, dizziness, balance issues, breathing issues, and sinus congestion and pain. You might be diagnosed with text neck, TMJ or TMD (temporomandibular joint disorders and pain), cervical stenosis, cervical disc herniation or rupture or degeneration, thoracic outlet syndrome, scoliosis, arthritis, cervical dystonia or torticollis, or tension headaches. Regardless of the diagnosis the most important thing to figure out is the underlying cause of the problem, which in cases not involving traumatic accidents is often misaligned or poor posture. (But even in cases of car accidents, neck curvature and head position can predict severity of injury from whiplash.)

Check out this great image that shows the relationship between neck posture and whiplash injury. 
Misaligned cervical vertebra, characteristic of forward head posture, are caused by misalignments of the pelvis and lumbar and thoracic spine. These misalignments cause over time wear and tear of the tissues of the neck which can lead to cervical arthritis, stenosis, disc herniation or degeneration, and overworked muscles of the neck and upper back that lead to shoulder, upper back, and neck pain along with tension headaches and breathing issues. ​
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Cervical herniated disc caused by load joint imbalances and the loss of an S-curved spine.
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Cervical spondylolisthesis caused by thoracic kyphosis, forward shoulders, and loss of lower cervical extension.
When the head tilts our of balance (forward or down, to the left or right, etc) the inner ear and sinuses are affected because they both work on principles of vertical and horizontal alignment with gravity that keep the fluids working correctly. This misalignment of the fluid canals with gravity can cause balance issues, dizziness, and sinus congestion and pain. ​
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Forward head posture caused by excessive thoracic and cervical flexion can cause sinus issues.
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Sinuses work in relation to gravity and the flow of sinus fluids is dependent on proper head and neck posture.
The exercise video below by Sonima.com and narrated by Pete Egoscue contains a series of postural alignment exercises to help correct a misaligned head and neck and relieve associated symptoms. Let me know how the routine works for you in the comments section below. 
Related videos/articles:
​How posture affects lung capacity
Egoscue and low back pain
Neck curvature and car accidents
Posture exercises for headaches and sinus relief
What is core strength?
31 Comments
Shirley Brown link
4/18/2016 06:11:37 am

This is fantastic information. I have had "sinus" problems for over a year and nothing has helped. Spent a fortune seeing Ent consultant privately and having xray and ct scan. Nothing found. I mentioned "text-neck" and was almost laughed at. Now that I know that what I believed had actually caused the problem!!!! Big lifestyle changes ahead....... And correct position of mobile phone. Thankyou, thankyou, thankyou.

Reply
Matt Whitehead link
4/18/2016 08:30:21 am

Hi Shirley,

I'm so glad you found the information helpful! You're welcome!

I know how frustrating it can be when you are not finding the answers you are looking for and people don't listen to you. I've been there and worked with many people in your situation.

I'm not sure if you saw this link which talks more about sinus pressure/pain and posture:

http://www.oregonexercisetherapy.com/blog/egoscue-for-headache-and-sinus-relief

And if you would like a free posture evaluation and consultation I'd be happy to set one up with you. We can do it in-person, over Skype, or through email. Let me know... matt@oregonexercisetherapy.com or 971-279-2189

Reply
Rosie aspiz
10/13/2017 10:27:34 pm

Pls need help with forward head posture

Emily Stevens
7/22/2016 12:46:32 pm

Hi There. Why is it that these exercises are different from the ones in the Pain Free book? I have been doing those for a couple of weeks now and saw this. Thanks

Emily

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Matt Whitehead link
7/22/2016 01:14:32 pm

Hi Emily,
Good question. When we think about the posture that creates neck and shoulder pain or "text neck" we know that the typical posture is that of a forward head, forward rounded shoulders, and thoracic flexion. This upper body posture is also related to changes in lower body posture. To relieve neck and shoulder pain we need to improve that postural position, but there is not only one set of exercises that will do that, there are in fact endless different sequences of e-cises that could improve that posture. In Pain Free Pete Egoscue choose to keep each chapter very short with easy to do e-cises that should be accessible to most people. The video from Sonima.com that Pete Egoscue made allows him to do more e-cises and use ones that are more complicated also because the video format makes it easier to each than in pictures in a book. Neither set will work perfectly for every person, some people will find certain routines work better for them.

When a client comes into a clinic to see a Postural Alignment Therapist, we personalized e-cise menus specifically to them and each week we adjust their menu according to what is working well, how their posture is changing, and what still needs to be addressed. Clients can have different e-cises each week, but all with the goal of correcting the neck and shoulder pain for example.

I hope that helps and if you have questions on what would be best and most effective for you, give me a call or send me an email and I'd be happy to help.

Reply
andrea
10/12/2021 05:20:36 pm

Do you have a video of the neck sequence as it is outlined in the book? This would be so useful!

Sharla
7/6/2017 06:10:36 pm

Thank you! These seem to be helping me. My issue was not very bad, but I wanted to get on top of it while I'm still young(ish)!

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David
11/13/2017 09:45:07 am

Hi Matt,
Thanks for this info. I have been working on correcting my FHP for some time and seem to at least have relieved my chronic neck pain. The problem is (in exchange) I seem to now be experiencing regular dizziness throughout the day. My head is most definitely more properly aligned (I had an app that suggested about 6-15 degrees off, vs 20+ originally).

Is this common? Any explanation for why it's happening all the sudden and does it make sense it could be caused by my still imperfect posture?

Thank you

Reply
Matt Whitehead link
11/16/2017 12:19:08 pm

Hi David, Great work on improving your forward head posture and relieving your (once) chronic neck pain! It takes work and dedication and that great you've gotten a big improvement in your posture. To answer your question, yes it is somewhat common for people to get dizziness when their head changes position. This is often from the changes in position and how it affects the inner ear which has fluid (which reacts to position and gravity). You have calcium carbonate crystals in your inner ear that can migrate to your semicircular canals (where they shouldn't be) and cause dizziness.

Changing head position can affect how your sinuses drain, how the fluid moves in your ear, and your inner ear, eyes, and brain have to learn a new normal which can at times confuse the brain and cause dizziness. You might want to get checked by your doctor to see if you have an infection/fluid buildup in the inner ear or crystals that are misplaced and talk to your doctor about how you've improved your head posture.

I hope that helps, and keep up the good work improving your posture!

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Vijay Sharma
7/27/2018 10:03:30 am

I am disturbing by long time from this,I couldn't find any solution I hope it helps me.

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Matt Whitehead link
10/30/2018 11:08:29 am

Vijay, Did you try the exercises in the video? How did they feel? If you have questions or need help, contact me.

Reply
Stacy
9/16/2018 07:04:39 am

These exercises seem to be for people whose head is too far forward. I have the opposite issue, my head tends to sit right on top of my spine, no curve, and my neck crackles all the time. Are these exercises still suitable for me, or is there something better?

Reply
Matt Whitehead link
10/30/2018 11:11:03 am

Hi Stacy,

These exercises can work for you also because they are designed to re-establish proper pelvic and spine alignment which will positively impact your neck curve also. I would also be happy to look at your overall posture and help you figure out what would be best for you. Just contact me: matt@oregonexercisetherapy.com or 971-279-2189

Reply
shannon
10/24/2018 09:38:12 pm

I have gone to a doctor so many times telling them my neck is in pain. I cant sleep. And they tell me i need to eat better, take blood tests, whatever. They wolnt scan my neck, and wolnt listen to me. Its so irritating. My neck is so far forward i feel like a hunchback, and look like one in pictures. Its super detrimental to my self esteem, and i hate socializing. Im in constant pain. I just want to be able to feel comfortable, and im worried if this percists ill blow a disc (literally).

Reply
Matt Whitehead link
10/30/2018 11:14:57 am

Hi Shannon,

That sounds like you've been dealing with a difficult situation. I would be happy to offer you a free posture evaluation which can be done in-person or online. Just contact me at matt@oregonexercisetherapy.com or 971-279-2189

Reply
Julian Gajate
12/23/2018 08:51:18 am

I need help my neck is very bad misalign and pinched nerves at least 4 vertebrates are damage was caused by a car accident Whiplash pretty much everything back surgery also they didn't do my neck even though they should have I need help any tips. is it okay if i share my go fund me page its been 6 years of Hell of for Me i would like to show you a picture but don't know how to do it my top of my neck has no curve at all

Reply
Donna
2/20/2019 09:55:07 am

Hi Matt,I have very bad forward neck posture from several things. I had an MRI which showed arthritic deterioration (50 some years of Lupus arthritis) and 3 or 4 bulging discs. There is also a nerve being pinched which causes pain across the top of my head and headaches. I am in constant pain and can barely turn my head to the right. Two cortisone shots into C3 and C4 did nothing to help. I am scheduled to seel the pain doctor again tomorrow. Don't know if I should do any more injections if the first ones didn't help. Will these exercises help such an advanced case and how many times a day should I repeat them and for how many weeks or months?




Reply
Matt Whitehead link
2/20/2019 12:52:39 pm

Hi Donna, You and your neck have been dealing with a lot but I do think there is hope. Having done Egoscue for almost 2 decades I know how amazing the human body is at recovering and healing when given the right environment and I think you can feel a lot better than you do now when you improve your postural alignment, function, and mobility especially of the hips and thoracic spine. These exercises in the video might help you - the only way to know is to try them and see how you feel. Your body will tell you and if they feel good do them once or twice a day. If these don't feel good/help, I would recommend contacting me for a free posture evaluation so I can see what your body is doing and figure out what you need to do to get feeling better.

Reply
Van Heflen
5/8/2019 10:12:23 am

I am 42 and have a leg length difference of 10mm which left my neck straight/herniated/stenosis from the misalignment. that compunded with Scoliosis and flat lumbar region ruined my career as a musician. Will this help? Is it possible to regain strength after being out of alignment for 40+ years?

Reply
Matt Whitehead link
5/10/2019 04:27:00 pm

Hi Van Heflen,

The wonderful thing about the human body is that is always responding to stimulus and it's never too late to create change. Yes I think Egoscue posture alignment therapy could really help you. You can try the video above and see how it feels but personalized exercise menus would be the most effective. If you are interested feel free to contact me.

Reply
scott clark
10/27/2019 05:50:47 pm

Hi, i've read a lot of your material. my head is able to rest against the wall while my shoulder blades and heels are against it.
Xrays show my neck is straight. is this because i have thoracic LORDOSIS??
I've struggled with sinus, jaw and neck tension but dont know what to do.

Reply
nepats197
12/13/2019 10:11:33 am

Hi Matt,

I have a lot of these issues and honestly this is one of the few sites I've found explaining the relationship of my symptoms to a T.. Sitting at a desk for hours a day with poor posture over many years; now I'm dealing with cervical dizziness, balance issues, some vertigo, numbness down the arm and in my face on one side. I also get some muscle pain on that one side going down my mid back and between shoulder blades. Over the past year I've also had sinus stuff - runny nose that will just go on for months but not manifest into a cold or anything else. It goes away for a period of time then returns.

These symptoms seem to come and go but present themselves more when I'm moving my neck a lot, walking, holding my neck upright at my desk trying to have good posture.

I went to a spinal doctor who did X-ray and found nothing abnormal. I'm working with a PT now who does cervical manipulation/ some exercises but don't feel like I'm progressing as much or quickly as I'd like to be. The PT is able to pinpoint a joint in my neck causing the pain and other symptoms - around C3/4. They feel there is nerve irritation due to misalignment/ subluxation. The cervical manipulation doesn't always provide relief.

Other than chin tucks I haven't been doing much of the prescribed exercises - honestly with the dizziness/ brain fog and balance issues, it's hard to find the motivation to do them when feeling like crap.

I'd like to incorporate the exercise above into my daily routine. How many times a day should I do it to get quickest relief? Once, three times, hourly?

By doing these exercises regularly will it help my neck realign and cause nerve irritation to subside? Are there any other exercises I could try specifically for neck alignment issues?

Thanks for your time.



Reply
Matt Whitehead link
5/30/2022 11:30:08 am

Sorry you're dealing with such symptoms but it's great you are looking for a solution. I would suggest doing these ecises at least once a day for a week and see how you feel. If they are working you'll start feeling positive changes in a week. If you're not feeling a lot of progress, contact me for a free posture evaluation so I can see what's going on.

Reply
Daniel
1/6/2020 07:22:39 pm

Hi I don't know if my last comment went through but I actually have a flattening of the thoracic spine and not a kyphosis as was told to me by my chiropractor. I also have a flattened neck curve as well so it's strange to me and I have many of the symptoms mentioned here. I was wondering if egoscue ever sees flat thoracic spines and if theres anything to do about it since it mostly seems to be focused on kyphosis.

Reply
Matt Whitehead link
5/30/2022 11:32:07 am

Hi Daniel,

Yes I see clients with flattened thoracic spines fairly often and it can cause lots of problems for the neck as you describe. There are ecises to help correct every posture imbalance and help you become pain free. Contact me for a free posture evaluation and we can figure out what you need to be doing to get better.

Reply
Juan Camilo
7/18/2020 07:29:16 am

Hello and greetings from Bogotá, Colombia. I've bee suffering from all of these symptoms you mention. I have forward head posture, tilted pelvis and shoulders, and even a dowager's hump. I also have cervical kyphosis and of course, trigger points that constantly activate all over my SCM muscle, which exacerbate my symptoms. I was wondering if Pilates could help me to correct my posture and to align my hips, shoulders and head. While treating the trigger points through dry needling. Thanks!

Reply
Matt Whitehead link
5/30/2022 11:34:32 am

Hi Juan,

I would focus on correcting your posture with specific alignment ecises like these above or personalized ones for you, then use Pilates for fitness after you're pain free. If you need help figuring out what ecises would be best for you, contact me and I'll help you out.

Reply
Terry Kool link
7/24/2020 09:19:34 am

Hello Matt, I am British but living in Germany. Thank you for the Exercise routines. They are really beneficial to me. I have been athletic all my life..Numerous Marathons etc --I am in my sixties. I have trouble in area 3/4..and I have a lower back bulging disc. I also get a numbness in the left leg area and occasionally the toes, I told the Dr I do not have lower back pain,which is true..but he says that its impossible,the two are connected.So I had my arteries and vessels examined in the left leg area and everything is normal. Matt have you any idea what the solution could be about the daily numbness in the leg?. Many thanks for your exercises and ideas. Much appreciation..Terry Kool.

Reply
Matt Whitehead link
5/30/2022 11:36:12 am

Hi Terry,

It is very common to have leg pain and not lower back pain. I'd be happy to look at your posture and see what is going on. Contact me for a free posture evaluation on Zoom.

Reply
MARY MARTINA
1/14/2021 07:06:43 am

I suffer from imbalance issue along with a little pain in my left neck and shoulder, some tension near left jaw. Nowadays i couldn't sleep in position. If i sleep flat, my back head pains and if i sleep in any other positions, my jaw pains. I feel that i have some issue in my neck jaw and head alignment.

Reply
Matt Whitehead link
5/30/2022 11:37:36 am

Hi Mary,

Sorry you're dealing with pain that is affecting your sleep. I'd be happy to look at your posture and see what is going on on Zoom. Contact me and we can set up a time to meet.

Reply



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    About Matt Whitehead

    I'm an Egoscue Institute certified Postural Alignment Specialist (PAS) and Advanced Exercise Therapist (AET), certified personal trainer, PatchFitness performer, FiveFingers wearer, trail runner, mountain biker, dad, music lover, environmentalist, and wanna-be slam dunk champion. I will be providing you with the latest posture exercises to help you live, play, and be pain free.

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