I Wasted Two Years Trying to Fix My Forward Head Posture - Here's What Worked
Does your posture look hunched like a shrimp when you’re on your phone, computer, or just going about your day? Have you tried all the traditional exercises like band pull-apart and scapular retractions without any real results? You’re not alone. For years, I was told to pull my shoulders back, tuck my chin, and sit up straight to combat my forward head and rounded shoulders. But guess what? It didn’t work.
I spent two and a half years obsessing over “good” posture. I tried the traditional advice of simply holding my shoulders down and back (scapular retraction and depression). I was so obsessed that I would hold this posture while working out, in the shower, and even while sleeping. I thought I was on the path to looking great and feeling good. But then, my world came crashing down.
My buddy told me to stand up straight! Can you believe it? Two and a half years of constant effort, and my posture was still terrible. It hit me: forcing myself into position wasn't the answer. I needed to make a real change.
So, I dove into the research. I wanted to find a way to improve my posture without constantly thinking about it. That’s when I realized it was about two things… but first, what exactly is forward head and rounded shoulders?
What is Forward Head and Rounded Shoulders?
Forward head and rounded shoulders, often called upper cross syndrome, is a posture where your head is positioned forward, and your ears are in front of your shoulders. This typically pulls your shoulders inward and your head forward. You might also notice a swayback, where your hips are positioned forward in front of your ankle bones.
But how does this happen? Well, I’m glad you asked. See it’s not your muscles’ fault. Yes, they’re tight, but they’re simply reacting to how your body manages gravity and your daily movement (or lack of movement). As time goes on, your body specializes and it begins to hold itself in this posture with the tightened muscles because… well… this is what you’re doing all the time!
How to Fix Forward Head and Rounded Shoulders
Now if you’re a desk worker or live a sedentary lifestyle, you might be getting worried. But the good news is, this is muscular. Muscles can change length very quickly, we just need to relax the body and the muscles so that your body can find a new default, relaxed posture. This is how I discovered the two things that completely changed my posture for the better:
Body Awareness: Understanding how my body relates to gravity. It's about finding a natural alignment without excessive muscle tension. Think: heavy through the heels, hips back, and a relaxed body. NOT actively holding your shoulders back and down or bracing your core.
Muscle Relaxation: Releasing the tension in my chest, upper abs, and glutes. I discovered that by improving my shoulder extension, cervical rotation, and shoulder external rotation mobility, I could relax these muscles and allow my body to find its natural position.
I have a full YouTube video breaking down the above concepts in even more detail. Check it out below:
Three Exercises to Improve Forward Head and Rounded Shoulders:
Here are three exercises that have helped me and my clients dramatically improve posture:
Iron Cross Roll: This exercise loosens up the back, hips, and chest, and is great for swayback and forward head posture.
Upper Body Banded Traction: This exercise focuses on loosening up the muscles around the shoulder blade and improving thoracic rotation.
Staggered Stance Lat Inhibition: This exercise stretches the lat, improves shoulder and neck mobility, and increases thoracic rotation.
These exercises, combined with the knowledge of body awareness and muscle relaxation, can help you achieve a more natural and upright posture.
Remember, consistency is key. Incorporate these exercises into your routine and be patient. With time and dedication, you'll see significant improvements in your posture.
Looking for help with your Posture? Schedule a free 20-30 minute Zoom call with me!