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I got forward head
What should I do and I have intense neck pain due to laptop work
Please tell me what can normal my forward head
Answers (6)
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Use cervical collar while work and start physiotherapy treatment
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If you are facing pain in neck which is severe ,wt I advice you is find an Osteopath,and get a visceral manipulation ,this might help you .
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Maintain proper posture and do the following exercises.
Forward and backward tilt.
This can be done while you're seated or on your feet. Keep your moves slow and smooth.
Start with your head squarely over your shoulders and your back straight.
Lower your chin toward your chest and hold for 15-30 seconds. Relax, and slowly lift your head back up.
Tilt your chin up toward the ceiling and bring the base of your skull toward your back. Hold for 10 seconds, then return to the start position.
Repeat the set several times. Do it every day
Side Tilt.
Do this while standing, with your feet hip-width apart and arms down by your sides.
Gently tilt your head toward your right shoulder and try to touch it with your ear. Stop when you feel the stretch. Don't raise your shoulder.
Hold the stretch for 5-10 seconds, then return to the start position.
Repeat on your left side. You can do several sets and work your way up to 10 repetitions.
For extra stretch, put the hand on the same side of your tilted head on top of your head, and press lightly with your fingertips.
Side Rotation.
You can do this while seated or standing.
Keep your head squarely over your shoulders and your back straight.
Slowly turn your head to the right until you feel a stretch in the side of your neck and shoulder.
Hold the stretch for 15-30 seconds, and then slowly turn your head forward again.
Repeat on your left side. Do up to 10 sets.
Shoulder Roll.
This is best done standing up.
Raise your shoulders straight up and move them in a circle going forward. Do it 6 times.
Return to the start position, and make another 6 circles, this time going backward.
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Mr. Nitin Kumar Arora (PT)
Physiotherapist
7 yrs exp
Delhi
You need to get a detailed assessment followed by a comprehensive exercise program.
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Mr. S.Karthikeyan
Occupational Therapist
16 yrs exp
Salem
You need take neck school program.It include some exercises you must to do regularly.If you take regular you can avoid neck pain.
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Dr. Pooja Singh R (PT)
Physiotherapist
11 yrs exp
Mumbai
Hello. This is a common issue faced due to sitting job. Please do chin tuck exercises, also posture correction exercises including shrugs, Shoulder retraction exercises and cervical stretches.
Next Steps
You can take a posture correction session with a physiotherapist.
Health Tips
Keep taking frequent breaks. Don’t be in a position for a long time.
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