Fixing forward head *Need tips*

[Yes_a_Guy]

What are some workouts i can do I'm trying to use the computer less and doing shrugs but what else can i do to fix it.

[MR]

What did you just ask?

[MR]

do you mean your posture? If so, shrugs will help...incline shrugs, all rows

pretty much any standing exercise with strict, excellent form will starighten out your posture over time.

[jdmalm123]

I would suggest you emphasize middle and lower traps, your rotator cuffs and lats. Also, a strong low back is important.
They all work together to pull your shoulders back and down and lift the chest.

Try standing tall (like superman) and see what happens to your head position.
Take note of which muscles you have to activate to do it.

[J.L.C.]

OH squats and stretching the neck flexors/extensors

[Yes_a_Guy]

Originally Posted by J.L.C.

OH squats and stretching the neck flexors/extensors

What excersises for flexors/extensors would you reccomend and how would squats help?

Originally Posted by jdmalm123

I would suggest you emphasize middle and lower traps, your rotator cuffs and lats. Also, a strong low back is important.
They all work together to pull your shoulders back and down and lift the chest.

Try standing tall (like superman) and see what happens to your head position.
Take note of which muscles you have to activate to do it.

Are there any good free weigh routines for lats and would upright row help more then bent over row?I mainly feel it in my upperback and neck when i use perfect superman posture strains my neck

[jdmalm123]

Originally Posted by Yes_a_Guy

Are there any good free weigh routines for lats and would upright row help more then bent over row?I mainly feel it in my upperback and neck when i use perfect superman posture strains my neck

As one person said, all your rows and pulldowns (or pullups) are great for lats.

Stretching the neck is good advice. Also, it's likely your chest and anterior delts are tight, so daily stretching of those is recommended.

Shoulder Joint/ Chest Stretch: Holding a stick or towel in both hands, slowly raise it over your head until the stick or towel is behind you. As your shoulder flexibility improves, you will be able to perform this movement with your hands closer and closer together.

[J.L.C.]

Originally Posted by Yes_a_Guy

What excersises for flexors/extensors would you reccomend and how would squats help?

Overhead squats - they are one of the best movements for rotator cuff strengthening/stretching and overall a single exercise that can really help body posture and balance.

For the stretching - point your chin at the ceiling and hold the stretch for 30-60 seconds. Then tuck your chin to your chest to stretch the back, hold for 30-60 seconds - repeat.

Since you're doing those, you might as well stretch the sides as well by trying to touch your ear to your shoulders, hold for 30-60 seconds, then do the other side - repeat.

[ChingChang]

try some bent over rows with barbell, make sure you look forward while doing them.

[Renthal]

Originally Posted by Yes_a_Guy

What are some workouts i can do I'm trying to use the computer less and doing shrugs but what else can i do to fix it.

If your heads faces forward then you probably have slight/moderate kyphosis and probably rounded shoulders.

To fix this, focus on external rotation and scapula retraction. I woulnt even do any type of pull downs or pull ups/chinups (internal rotation). Focus on rows..cable rows and DB rows. When doing cable rows keep your chest out and your shoulders retracted.

I would also recommend bent over laterals and face pulls to help retract your rounded shoulders. Also working your middle and lowers traps will help in scapula retraction. By fixing your posture you head should naturally straighten.

A sample back workout to improve posture:

Rack Pulls (Focus on keeping your shoulders retracted, hold for 3 seconds at the top)

Cable Rows (Keep chest up, and Shoulders retracted)

Face Pulls

DB rows

DB trap raise ( lay face down on a 45 degree incline bench, with a DB in both hands lift your arms (with you elbows locked out) to 10 and 2 o'clock, pause for 1-2 seconds, then lower.)


Most importantly focus on your posture throughout the day, chest up and shoulders retracted. Also stretch your pecs and anterior delts.