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All posture & movement guides

Movement guide

Forward Head Posture

Explore a more comfortable head and neck position without forcing a single “perfect” posture.

  • control
  • 8 min
  • Head & neck
  • Spine & rib cage
  • Shoulder & arm
forward head posture — corrective exercise recipe cover

Typically overactive / tight

Typically underactive / weak

Quick check

  1. Sit with your back supported and feet comfortable.
  2. Look straight ahead without lifting or dropping the chin.
  3. Notice effort, stiffness, and breathing for 10 seconds.
  4. Change the screen or back support, then compare. A useful change should feel easier, not forced.

Movement options

  • Gentle head glide: slide the head straight back a small distance while keeping the eyes level; relax fully between repetitions.
  • Supported upper-back extension: sit against a chair back or rolled towel and gently open the upper chest without pushing the neck backward.
  • Easy rotation: turn left and right only through a comfortable range while keeping the jaw relaxed.
  • Workstation reset: place the primary screen in front of you, make text easy to read, and change position regularly.

Reassess

Return to the activity that prompted the check. Keep an option only if movement feels easier, symptoms stay the same or improve, and you can breathe normally.

Examine neck pain evidence and limitationsCompare workstation setup options

What to look for

Notice when the position appears and whether it changes with back support, screen height, visual effort, breathing, or a brief movement break. Compare comfort and ease of movement rather than trying to hold a rigid pose.