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SFS Forward Head

The document discusses forward head posture and its negative effects on the neck and shoulders. It causes excessive stress on neck muscles which can lead to headaches. Every inch the head is forward adds 10 pounds of load to the cervical spine, speeding degeneration. The summary addresses strengthening shoulder muscles to prevent pulling the shoulders forward and stabilizing neck muscles to keep the neck in proper position.

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Joao Cunha
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66 views

SFS Forward Head

The document discusses forward head posture and its negative effects on the neck and shoulders. It causes excessive stress on neck muscles which can lead to headaches. Every inch the head is forward adds 10 pounds of load to the cervical spine, speeding degeneration. The summary addresses strengthening shoulder muscles to prevent pulling the shoulders forward and stabilizing neck muscles to keep the neck in proper position.

Uploaded by

Joao Cunha
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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FORWARD HEAD | ASSESSMENT: Side Posture Test

Forward head posture is a measure of passive muscle-length tension of the neck and shoulder.

If you have forward head, it creates excessive stress on the muscles of the neck, often leading
to trigger points, jaw tightness and headaches. Every inch that your head is forward from
neutral adds an additional 10 pounds of load on your cervical spine, speeding degeneration.

Here, 2 areas must be addressed: the superficial muscles of the shoulder that will pull the
shoulder girdle forward and the deep stabilizers of the neck that hold the neck in place.

Quality Exercise Sets Reps Hold/Work


Joint Bench Extensions 1 8 2 sec
TQ ASMR Pecs 1 30-60 sec per
TMD SB Pec Stretch 1 2 per 30 sec
TMD Curious Cobra 1 4 per 10 sec
TMD Chin Tuck Stretch 1 4 10 sec
XBC Tummy to Back Roll 1 8 per
RoM-S Supine Head Lift 1 5 Hold 10-20 sec*
RoM-S Wall Lean 1 5 Hold 10-30 sec*
NMI Neutral Head Posture Sequence 1

* Add 5 seconds to the hold time every other workout.

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