Yoga Asanas for Fixing Forward Head Posture

1. Expert Insights:Yoga AsanasforFixingForward HeadPosture Forward head posture (FHP), also known as "text neck"“scholar’s neck” or "nerd's neck," is a common postural issue in which the head is positioned with the ears in front of the body's vertical midline. In a neutral or normal head posture,theearsshouldideallyalignwiththe shouldersandthevertical midline ofthebody. • Forwardheadposture(FHP)canleadtoarangeofsideeffectsandisoften associatedwithotherposturalproblems,suchasroundedshoulders(kyphosis). • Severalfactorscancontributetothedevelopmentofforwardheadposture, including: • Neck painandstiffness • Muscleimbalances

2. Shoulderpainandtension • Poorergonomics • Headaches • Reduced lungcapacityand breathingdifficulties • Increasedriskofmusculoskeletal disorders • Alteredspinalalignment • Injuryor trauma • Sedentary lifestyle • Yoga can be an excellent way to alleviate pain and discomfort associated with forwardheadposture (FHP)andtextneck.Regularyoga practicecanhelp improve posture, strengthen supporting muscles, and increase flexibility in the neckandupperback. • Acombinationofstretchingandstrengtheningexercises,alongwithimproved • yogaasana,canhelprelievethesideeffectsofFHP andrestorebetterposture.

3. YogaAsanaForFixingForward HeadPosture Here are some simple exercises that you can do at home to strengthen and stretchthe musclesaroundtheneck,back,andshoulders,whichcanbe effectiveinimprovingforwardhead posture: • ChinTucks • Standwithastraightspine. • Gentlytuckyour chintowardyourchest,creatingadoublechin. • Holdforafewseconds,thenrelease. • Repeatthisexercise10-15timestostrengthentheneckmusclesand promote properneckalignment. • NeckRetractions • Sitinaneutralposition. • Slowlypushyourheadstraightback,asiftryingtomakeittouchthewall behindyou. • Holdforafewseconds,thenreturntotheneutralposition. • SeatedTwist • Sitcross-leggedorina chairwithyourbackstraight. • Placeyourrighthandonyourleftkneeandgentlytwistyourupperbody tothe left. • Holdfor20-30seconds,thenswitchtotheother side. • SupportedBridgePose

4. Lie onyourbackwithyourkneesbentandfeethip-widthapart. • Liftyourhipsofftheground,placingablock orcushionunder your sacrumforsupport. • Relaxyourarmsbyyour sidesandholdfor 30 secondsto1minute. • Cat-CowStretch • Startonyourhandsandknees inatabletopposition. • Inhale,archyourback,andliftyourhead(CowPose). • Exhale,roundyourback,andtuckyour chin(CatPose). • Repeatthisflowforseveralbreaths. • Child'sPose • Kneelonthefloorwithyourbigtoestouchingandkneesapart. • Sitbackon yourheelsandextendyourarmsforwardwithyourforehead restingontheground. • Holdfor30 secondsto1minutewhile focusing ondeepbreaths. • PuppyPose • Fromatabletopposition,walkyourhandsforwardwhileloweringyour chesttowardthefloor. • Keepyourhips overyourkneesandyourarmsextended. • Relaxyour foreheadon thematandholdfor30secondsto1minute. • Conclusion • Forward head posture (FHP) has become increasingly common in recent years, largely due to the widespread use of smartphones, tablets, computers, and otherelectronicdevices.

5. Practicetheaboveyogaforbodystretchesregularlytoimproveyourposture andalleviatepaincausedbyforwardheadposture. SourceLink: https://theomnibuzz.com/yoga-asanas-for-fixing-forward-head-posture/