Forward Head Posture is a posture that is characterized by the head being placed too far forward from the rest of your body. This causes strain on muscles, tendons, and ligaments around the neck and tension in other parts of our bodies. The most common cause for this type of position can be attributed to tight shoulders, making it difficult or impossible to retract them back into their proper resting positions.
Forward head posture is caused by poor breathing habits such as hunching over a desk or laptop for long periods with tight muscles, leading to headaches, shoulder pain, knee issues, and fatigue. The BEST Forward Head Posture Massage Exercises technique includes two simple exercises. The best time to do it is right after a workout or anytime during the day when you feel tired or stressed out. If your back is feeling tight and stiff, work on loosening up those muscles by performing these exercises as often as possible throughout the day!
In today’s video, I will go through the best forward head posture massage exercises.
BEST Forward Head Posture Massage Exercises
CLICK HERE to watch the YouTube video.
I’ll get Chris to demonstrate.
1. Sternocleidomastoid Massage
This type of massage is one of the most popular and effective types for treating forward head posture. It helps to relax the tight or contracted muscles in this area, relieving tension and pain caused by stress. The Sternocleidomastoid Massage can also help improve breathing habits related to anxiety disorders.
All you need is a tennis ball. Press the ball into the sternocleidomastoid; a common muscle that is tight with forward head posture. If you bite your jaw, the muscle will pop up. Find the muscle and then roll the ball over that muscle. Move in little gentle circles in order to massage the sternocleidomastoid.
2. Upper Trapezius Massage
Upper Trapezius Massage
The upper trapezius muscles are located at the base of your neck and over part of your shoulders. This muscle group can be targeted easily because it is near to some major nerves. Therefore, massaging them offers an amazing amount of relief from pain or soreness in these areas when they have become tense due to strain during weightlifting or office work activities. To perform Upper Trapezius Massage, you will need a tennis ball to massage circles and loosen up those upper traps.
Go with one set, 5 repetitions. Do 5 circles, but if it’s your first time, you can just go with 3 circles and see how it feels. If it feels better, then progress on to 5 circles. Don’t overdo it because it will irritate the tissue, leading to neck pain and headaches. Do this a couple of times throughout the day.
The body has a natural tendency to maintain balance in which the head’s weight is directly proportionate to its length. However, these muscles often become overused or fatigued from constant contraction due to sedentary lifestyles and poor posture habits. These imbalances cause back pain, neck pain, or headaches that prevent you from doing daily activities such as sleeping well or sitting comfortably on long drives.
BEST Forward Head Posture Massage Exercises are often done at home but can be given professionally. Check out the Forward Head Posture FIX program.