Nerd Neck: How to Fix Forward Head Posture

If you're a forward head posture sufferer aka Nerd Neck, chances are you've heard about it. Forward head posture is one of the most common postural problems and it can cause all sorts of discomfort throughout your body. It's also known as rounded shoulders or kyphosis and is a problem that can be corrected with physical therapy or chiropractic care.

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What is Forward Head Posture?

Forward head posture is a condition where the head leans forward, causing the neck to be bent at an unnatural angle.

Causes headache and back pain problem. (Image via Pexels / Andrea Piacquadio)

This posture affects your breathing and can make you look like an old man. It can also cause headaches, neck pain, shoulder pain and other issues.

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The Reasons Behind Geeky Neck

The reasons behind the geeky neck or nerd neck are varied, but they all have one thing in common: they can be fixed.

Forward head posture is caused by a number of factors. Stress, poor posture and weak neck muscles can all contribute to forward head posture. Additionally, the way you sit at your desk and your sleeping habits may also play a role in developing this condition.

Stress and poor posture are one of the main reason for nerd neck. (Image via Pexels / Polina Tankilevitch)

Finally, if you're not paying attention to diet (I'm looking at you, college students), then that could be an issue as well!

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Why Should You Care About Forward Head Posture?

If you have nerd neck, your head is tilted forward and your neck is arched too far back. This can lead to a number of health problems including:

• Headaches
• Neck pain
• Shoulder pain

Forward head posture can cause headaches because it puts pressure on the base of your skull. The position also pulls down on muscles in your upper back and shoulders, which can lead to soreness or even spasms in those areas as well.

Joints throughout the body are affected by this condition; there may be tension in joints such as those connecting bones together (such as atlanto-axial joint), while some people experience pinching nerves due to excessive strain on their necks' ligaments and discs over time!

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How To Fix Nerd Neck?

1) Chin Tuck

The chin tuck exercise helps to strengthen the muscles in the neck and upper back, while also improving posture.

To perform the chin tuck exercise:

• To get started, sit or stand up straight with your shoulders relaxed.
• Bring your chin towards your neck to make a double chin.
• Hold the position for 5-10 seconds, then release. Repeat 10 times.

exercises can help improve your posture. (Image via Pexels / Miriam Alonso)

2) Shoulder Blade Squeeze

The shoulder blade squeeze exercise targets the muscles in the upper back, which are often weakened due to prolonged periods of slouching.

To perform the exercise:

• Sit up straight with your arms at your sides.
• Squeeze your shoulder blades together for a few seconds, then release..
• Repeat 10 times.

Strengthens your muscles in the upper back. (Image via Pexels / RF Studio)

3) Wall Angel

The wall angel exercise helps to improve posture and strengthen the muscles in the upper back and shoulders.

To perform the exercise:

• Stand facing a wall with your feet hip-width apart and place your palms against the wall at your sides.
• Slowly raise your arms up the wall, keeping your elbows and wrists in contact with the wall at all times.
• When your arms are overhead, gently squeeze your shoulder blades together.
• Hold the position for 5-10 seconds, then slowly lower your arms back down.

4) Scapular Retraction

Scapular retraction exercises help to strengthen the muscles in the upper back and shoulders, improving posture and reducing nerd neck.

To perform this nerd neck exercise:

• Make sure that your body is upright, with your arms at your sides.
• Squeeze your shoulder blades together, then hold the position for 5-10 seconds.
• Release and repeat 10 times.

Reduces neck pain. (Image via Pexels / Miriam Alonso)

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If you have a nerd neck problem, then there's no need to worry. There are many ways that you can fix this issue and prevent it from happening again. Most importantly, be aware of what causes forward head posture in the first place so that you can avoid it in the future by doing exercises or making changes in your lifestyle such as sleeping properly on a regular basis.