Let’s be honest…forward head posture is no fun. It can often feel like you’re walking around with a constant headache, your shoulders are always tight, and you can’t stand having your hair touch your neck. However, that doesn’t mean that you need to resign yourself to a lifetime of pain! Fortunately, there are plenty of ways to combat forward head posture by integrating simple exercises into your daily routine. These exercises will stretch out the muscles in your upper back, lats, traps, and other areas that tend to become restricted in people with forwarding head posture. When it comes to combating forward head posture through massage techniques, they must be done properly – as many people end up making their posture even worse if they don’t follow some key instructions.
Best Massage to Improve Forward Head Posture
1. Sternocleidomastoid Massage
To reverse the forward head posture, press a tennis ball against the sternocleidomastoid muscle, which is usually tight. If you bite your jaw, the muscle will pop up. Locate the muscle and roll the ball across it. Massage the sternocleidomastoid by moving it in small, gentle circles.
2. Upper Trapezius Massage
Use the tennis ball to massage the upper trapezius, which connects to the back of the head, runs down the shoulder, and connects to the shoulder. People with forwarding head postures often have tight upper traps, so we must massage them out in order to loosen them up. Make gentle circles with the tennis ball to loosen up those muscles.
I suggest, it is best to perform 5 rotations starting with 1 set of 5 repetitions, but if you're new to this exercise, you can do 3 rotations and see how you like it, then increase the number of rotations to 5 as you progress. Don't overdo it, as it may aggravate the tissue and cause neck pain and headaches. Do this a few times throughout the day.
Help Your Core Muscles
A weak core can also cause forward head posture. If you’re experiencing pain in your neck, upper back, or shoulders, you might have a weak core. A strong core is essential for maintaining a good posture. To improve your posture and strengthen your core, try doing core-targeted exercises. These are exercises that target your core muscles and help you maintain good posture. You can do core-targeted exercises like planks, crunches, or a simple head-on-knees pose. That helps you breathe better and relax your tight chest muscles.
A weak core can also cause forward head posture. Sitting at a desk all day can contribute to poor posture, as can carrying heavy bags or slouching when sitting. A massage is a wonderful way to treat poor posture, as it can relax the muscles and relieve tension in the shoulders and neck. Benefits of forward head posture massage include improved blood flow to the head and neck and reduced pain and muscle tension in those areas. Your posture will also be improved, making you feel taller and more confident. If you want to avoid long-term spine issues, you should work on improving your posture and a massage is the perfect way to do that.