Make sure your computer monitor is ergonomically set up. Raise your monitor so that the top third of your screen is at eye-level. Measure the distance from your monitor to your eyes to ensure it is 18 to 24 inches away from your face.
Never carry heavy bags, backpacks or purses. Avoid carrying bags on 1 arm or shoulder because they will lead to improper posture.
Get up and walk around every half an hour that you work at a desk, work in front of a computer or watch television. Studies have shown that frequent moving around decreases the pressure on your neck and back.
Focus on lifting your chest, not just tucking your head back.
In many cases, forward head posture is accompanied by rounded shoulders and a slouched upper back posture.
Simply retracting your head will not correct the problem. Imagine you have a helium balloon attached to each of your chest muscles, and they are lifting them toward the ceiling.
Many times, just lifting the chest causes a natural retraction of issues like forward head posture. Again, try to do this as often as you can in order for your body to adopt this as a regular habit.
Perform “chin retractions”.
A great way to re-program yourself to get rid of forward head posture is to perform 10 chin retractions every hour on the hour throughout the day. Remember to do this gently and slowly, it shouldn’t hurt at all.
If you do this throughout an 8 hour workday, along with lifting your chest, you will have done 80 postural corrections! This will help you re-pattern your posture easily and effectively.
These head posture tips will help you be more aware how you hold your head above your shoulders. Good posture is learned, not natural. Without practice, you should not expect it to just happen easily.
Armadale and Bulleen Chiropractic Care
He is available for consultations at Armadale Chiropractic Centre at 880 High St Armadale Tel: 9509 7691 and Manningham Road Chiropractic Centre, 31 Manningham Rd Bulleen 3105 Tel: 9858 3777.