If you tend to sit or stand and your head tilts forward, then you have Forward Head Posture or (FHP). The condition can be recognized as a misalignment between the ear and the shoulder, rather than sitting directly over it. Poor neck posture leads to a forward head position, which is one of the most common causes of neck, head and shoulder tension and pain. Here is a simple three-part exercise you can do to realign your posture and rid yourself of any pain.

FHP can be the result of long-term habits of “slumping” at the computer, while driving, sitting poorly on the couch, or poor sleeping posture. These habits are worsened if strains and sprains of the neck have occurred in the past, which weakened the neck muscles.

Imagine how uncomfortable it would be to hang something has heavy as a bowling ball around your neck. FHP forces the muscles in your upper back and neck to work much harder to keep the head from dropping forward onto your chest.

Here is what you do: stand against a wall with your heels touching the wall and your chin tucking into your neck. Extend your hands in a 45-degree angle and flap ten times. Next, with your hand extended, touch your ears ten times. Finish off by extending your hands in the air and replicate a motion of pulling on ropes ten times. Repeat this exercise twice a day for optimum results.

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