Forward Head Posture

The principle of forward head posture exercises is to lengthen shortened muscles and strengthen weakened muscles. In forward head posture, the chest muscles (scapulae major and capusuli minor) and the muscles at the back of the neck shorten, while the deep flexor muscles at the front of the neck and the intervertebral muscles (rhomboids and middle/lower trapezius) weaken. Pulling turns are the most proven exercise for strengthening deep cervical flexor muscles, doorframe chest stretches straighten rounded shoulders, and shoulder blade retraction awakens back muscles to support posture. Reduce the intensity of movements that cause pain, and avoid movements that involve rapidly turning the neck. From a Korean Medicine Clinic Perspective, exercise is a treatment that circulates Qi and blood naturally. While Qi and blood stagnation associated with forward head posture can be resolved with acupuncture and moxibustion, the strength to maintain that relaxed state comes from one's own muscles. Based on the principle that the digestive function of the spleen and stomach governs muscle firmness, individuals with weak digestion and a soft constitution may experience slower results from exercise. For such individuals, exercising while reinforcing the spleen and stomach with herbal medicine tailored to their constitution allows the muscles to build posture-supporting strength more quickly. Additionally, releasing hardened adhesions with moxibustion before exercise increases the range of motion for stretching, thereby improving exercise efficiency. The standard for managing forward head posture is the three-part harmony of opening the pathways with external treatments, circulating Qi and blood through exercise, and filling the foundation with internal treatments.