Forward Head Posture: 8 Yoga Stretches to Help Alleviate Text Neck Pain

Most of us spend a whole lot of time on our devices. Unless we’ve made a commitment to maintaining healthy posture—including not tilting our heads forward—we can end up with the 21st-century malady, “text neck.” We don’t have to put up with the resulting neck and shoulder pain, however. Yoga can help. Try this sequence of yoga-based stretches to help alleviate pain due to forward head posture and text neck.

1. Neck Retraction for Forward Head Posture

Our heads tend to shift forward when we work on computers.

1. To reverse the strain this places on the upper neck, gently retract or move your head backward. To perform a cervical retraction exercise, move your entire head backward while keeping your chin parallel to the earth.
2. Hold for five seconds.
3. Repeat 10 times.
4. Perform this exercise with a soft face. No tensing!

2. Shoulder Rolls to Reduce Upper Body Tension

Our shoulders tend to get tense from holding our arms up and breathing into our chests more than our belly. Give them some love and roll them a lot during the day.

1. Roll your shoulders backward several times, and then roll them in a forward motion.
2. Exaggerate the movement so you notice that the upper back moves as well.
3. Repeat several times frequently during the day.

3. Shoulder Stretch to Lengthen Spine and Counteract Foreward Head Posture

Move your shoulders back behind you in a stretch to counter the effects of a forward head and rounded-shoulder posture.

1. Grab your hands, interlace your fingers behind your back, and gently squeeze your palms together.
2. Resist arching your back or fully straightening your elbows.
3. Hold the position for 5 breaths.

4. Chest Stretch to Open Pectoral Muscles

When we sit at a computer, we tend to round the upper back and allow the shoulders to roll forward. To counter this tendency, stretch the pectoral muscles. This stretch could be added to various yoga poses. Here, I am in Warrior I.

1. Open your arms out to the side, lifting your breast bone and squeezing your shoulder blades together.

2. You may opt to hold the stretch for 5 breaths or move in and out of the stretch with each breath.

5. Upper Trapezius Stretches to Reduce Neck Pain           

The upper trapezius muscle originates on your shoulder girdle (the upper portion of the scapula) and inserts into the base of your skull. The muscle is often overused and tight, especially if you work on the computer.

1. To stretch, stand in Mountain Pose.

2. Gently side-bend your head to the right and look up slightly to the left. At the same time, reach your left hand towards the floor. Pull your fingers up to get the added benefit of a wrist stretch.

3. Repeat on the other side.

4. Hold for 5 breaths and repeat a couple times on each side.

(A more gentle neck stretch may be done from Sukhasana.  Let your arm rest down off your lap, and bring your opposite ear to shoulder. )

6. Scapular Retraction to Prevent Slumping

Forward head posture usually includes a protracted and rounded shoulder position. This means that the shoulder blades move away from your spine, promoting a slumped position.

1. Squeeze your shoulder blades together, which will un-hunch your posture.
2. Hold for 5 breaths, then release.
3. Repeat several times often throughout the day.

7. Lie Down to Relax the Back         

If you work at home or can close your office door, lie down on the floor for 60 seconds! This position will relax the muscles of your back and open the muscles on the front of your body that tend to get tight from leaning over your desk.

8. Cobra Pose as the Antithesis of Forward Head Posture

Cobra Pose (Bhujangasana) is the antithesis of forward head posture!

1. Lie down on your stomach. Place your palms on the floor by your shoulders, with your fingers pointing forward.
2. As you lift your head and shoulders up, isometrically move the heels of your hands toward your feet. This motion will help create mild spinal traction.
3. Hold for several breaths, and then relax.
4. Repeat 5 times.