Description
I recommend doing 1–3 sets of each exercise for 10 reps, holding each contraction for 10 seconds, 3 days per week. This is my practical recommendation adapted from the research, not the exact study protocol.
FOR BEST RESULTS: Don’t just focus on your neck!
Research shows that thoracic extension and scapular strengthening exercises can also improve forward head posture (PMID: 34870115).
I’d also recommend practicing postural awareness throughout the day. Research has also shown that postural awareness and education alone, without strengthening exercises, can improve measured resting forward head posture (PMID: 37513504).
So, learn to comfortably control different head positions rather than constantly forcing yourself to maintain one supposedly perfect posture.
Be consistent for 6–8 weeks and reassess. Improvements have been demonstrated after 6 weeks (PMID: 30881101).
BUT DOES FORWARD HEAD POSTURE EVEN NEED FIXING?
Not necessarily!
Research has found an association between forward head posture and neck pain in adults, but this relationship is less consistent in younger populations. And an association doesn’t prove that forward head posture causes neck pain (PMID: 31773477).
Interestingly, a randomized controlled trial found that BOTH deep neck flexor AND deep neck extensor training improved forward head posture, neck pain, and disability after 6 weeks (PMID: 30881101).
This challenges the common idea that forward head posture simply results from weak neck flexors and short, tight neck extensors.
THE TAKEAWAY: Research shows that exercise can improve both posture and neck pain. But that doesn’t prove correcting the posture is what reduced the pain.
And while forward head posture isn’t automatically a problem that needs fixing, there’s nothing wrong with wanting to improve how your posture looks