Forward head posture
What it usually means, what is likely tight and weak, and a routine that helps. Also called tech neck, text neck, upper crossed syndrome.
In short
The head sits forward of the shoulders (upper crossed pattern).
Why it matters
Every inch the head sits forward adds load the neck and upper back must hold. It is linked with neck stiffness, upper back fatigue and tension headaches.
Usually tight
- · Upper trapezius
- · Levator scapulae
- · Sternocleidomastoid
- · Pectorals
Usually weak
- · Deep neck flexors
- · Lower and middle trapezius
- · Rhomboids
Other things that can cause it
- · Long hours at a screen or phone
- · Pillow height
A corrective routine for forward head posture
Done in this order: calm what is tight, lengthen it, then strengthen what should be doing more. Daily for 3 to 6 weeks is a good start.
Myofascial release
Trigger point
Static stretch
Dynamic stretch
Strengthen
Everyday habit
Raise screens to eye level and do a few chin tucks each time you sit down.
How long it takes
Often improves in 4 to 8 weeks, with steady work. Re-check every 2 to 4 weeks.
How Kentro checks it
It shows up in the stand tall, side on part of the scan: turn your right side to the camera, arms relaxed at your sides. Kentro measures it and shows whether it is improving between scans.
When to see a professional
See a doctor or physical therapist if you have pain that is sharp, getting worse or lasts more than a couple of weeks, numbness, tingling or weakness, pain after a fall or injury, or pain at night. This guide is general education for healthy adults, not a diagnosis or treatment plan.
Do you have it? Find out free.
Prop your phone against a wall. Kentro checks forward head posture and the rest of your posture and movement, then builds your routine.
Start my free scan