Chronic poor posture often is one side effect of working at a computer all day, exhibited primarily by the forward-jutting neck position that is all too common among individuals these days. An unnatural curvature in the neck can lead to such conditions as stiff muscles and tension headaches, among others. Fortunately, reversing this situation is as simple as regular performance of some corrective exercises coupled with awareness of your posture at all times.
Instructions
1. Stand in a natural position with your heels against a wall and your back fully flattened against it. Depending on how poor your head posture is, your skull might not even be in contact with the wall initially. Remedy that problem by actively bringing your head back until it is in contact with the wall. Make sure your ears are above your shoulders. Keep your chin tucked in slightly. Hold this position for five to 10 minutes every morning to start the day off with good posture.
2. Practice chin tucking throughout the day. Place your fingers on your chin, then move your head away from your fingers by tucking your chin in, which should naturally draw your head back into proper alignment directly over your shoulders. Hold here for 20 to 30 seconds. Perform this exercise at least once an hour throughout the day to constantly emphasize good neck alignment.
3. Remain increasingly conscious of your neck positioning during day-to-day activities. Posture exercises can restore your flexibility, but only you can make a conscious change to your posture by cementing it into place through constant reinforcement. Constant attention will let you know when your head begins to stray forward again--simply correct it (moving your head back over the shoulders and tucking your chin) and continue on with your day. Over time, this will gradually lead you to exhibit superior posture.
Tags: your head, your chin, , your head back, contact with, contact with wall