Ironically, the question, “can walking really fix your forward head posture” remains largely unanswered even today. The reason for this is “complete ignorance” on the parts of those that suffer from a text neck.
I have repeated time and again that it is indeed your own thought process that is to blame. We all (I mean almost all of us in the world – the adult population at least) are habitual to use a cellphone.
Scrolling through the cellphone is in itself reason enough to give you a bad neck posture. The aches, pains, muscle imbalance and “other adverse side effects” is just a part and parcel of your awkward forward head tilt.
In my opinion, instead of considering it as a part and parcel of your life, try and focus on how to fix your forward head posture fast.
One such method that I found useful for fixing nerd neck is walking. Well, for one, it is completely free of any cost and does not take any extra effort. So, does it really work???
Let’s find out:
Can Walking Really Fix Your Forward Head Posture – Article Index:
1) Why is Forward Head Posture Considered NOT Normal?
2) What are the Benefits of Walking?
3) Can Walking Fix Your Forward Head Posture?
4) How to Walk Correctly to Fix Forward Neck?
5) Takeaway
Why is Forward Head Posture Considered NOT Normal?
Forward head posture is like the body’s awkward attempt at imitating a giraffe—but without the elegance.
This posture occurs when your head starts inching forward, far ahead of your shoulders, making you look like you’re constantly peeking over a fence.
But why is this not normal? Let’s dive in.
First, your head weighs about 10-12 pounds (yes, that much!). When it is positioned correctly, your spine distributes this weight evenly.
However, when your head juts forward, it puts extra strain on your neck and upper back muscles. This is not just uncomfortable; it is also unnatural.
The human body was not designed to carry the weight of your head like a backpack dangling off the front!
Moreover, forward head posture can lead to all kinds of health issues. We are talking about neck pain, shoulder tension, and even headaches.
Over time, this can cause the spine to change its natural curve, creating long-term complications that are hard to reverse.
So, when people say forward head posture is “not normal,” it is because the body is functioning out of alignment, leading to a domino effect of problems.
In short, forward head posture throws your entire body off balance. It is your spine’s silent protest against bad habits like slouching and screen-staring.
Fixing it is key to maintaining a healthy, aligned posture!
What are the Benefits of Walking?
Walking—simple, refreshing, and surprisingly powerful!
Whether you’re strolling through the park or just taking a brisk walk around the block, this everyday activity packs a punch when it comes to health benefits.
First off, walking is fantastic for your heart. It gets your blood pumping, helps lower blood pressure, and can even reduce your risk of heart disease.
No need for fancy equipment—just your two feet! Plus, it is a low-impact exercise, so it’s easy on your joints while still giving you a solid cardiovascular workout.
But that’s not all!
Walking is also great for mental health. Feeling stressed? A quick walk in nature can work wonders for clearing your head and boosting your mood.
Walking triggers the release of endorphins, the “feel-good” chemicals that help you combat stress and anxiety.
And let us not forget about its role in weight management. A daily walk can help burn calories, improve metabolism, and keep those extra pounds at bay. It is a simple yet effective way to stay in shape.
So, whether you are in it for heart health, mental clarity, or just staying active, walking is your go-to, all-in-one exercise—no gym membership required!
Can Walking Fix Your Forward Head Posture?
It might sound surprising, but walking can indeed help improve your forward head posture.
While walking alone would not magically straighten your neck, incorporating specific techniques can make a difference.
Here is how it works:
Walking Encourages Upright Posture
When walking with proper form, your body naturally aligns itself.
Engaging your core and keeping your shoulders back allows you to maintain an upright posture. This alignment helps reduce the forward tilt of your head, promoting a healthier posture over time.
According to a study published in Gait & Posture (2019), walking in an upright position activates postural muscles, which can combat forward head posture.
Movement Relieves Neck Tension
Walking gets your body moving, which is essential for loosening tight muscles that contribute to poor posture.
The rhythmic motion of walking, combined with a proper arm swing, helps relieve tension in your shoulders and neck.
A 2021 study in The Journal of Physical Therapy Science found that walking with correct posture can help alleviate muscle stiffness, a key contributor to forward head posture.
Strengthening Postural Muscles
Walking, especially uphill or with added resistance, strengthens muscles in the upper back and neck.
These muscles play a crucial role in supporting the head’s natural position.
Stronger muscles help keep your head aligned with your spine, preventing it from drifting forward.
Walking as a Posture Aid
While walking isn’t a cure-all, combining it with posture awareness and specific exercises can certainly help fix forward head posture.
Focus on walking tall, with your chin tucked slightly, and you’ll gradually see improvements.
How to Walk Correctly to Fix Forward Neck?
Walking is a fantastic, low-impact way to improve your overall posture, including fixing forward neck posture.
However, simply walking isn’t enough; it is essential to walk with proper technique to get the best results.
Here is a step-by-step guide to help you walk correctly and bring your head back into alignment:
Step 1: Start with an Upright Posture
Before you begin walking, check your posture.
Stand tall, with your feet hip-width apart. Imagine a string pulling the top of your head toward the sky.
Your ears should be in line with your shoulders, which is key for reducing forward neck posture.
According to a study in Spine (2020), maintaining neutral head alignment can significantly reduce stress on the cervical spine.
Step 2: Engage Your Core
A strong core is essential for good posture.
As you walk, gently engage your abdominal muscles to keep your spine in a neutral position.
This helps prevent slouching and keeps your body aligned from your head down to your feet.
Step 3: Keep Your Chin Tucked
One of the most effective ways to address forward neck posture while walking is to tuck your chin slightly.
Imagine holding an apple under your chin, which helps bring your head back into proper alignment with your spine.
A 2018 study published in Posture & Health emphasized the importance of chin tucks for correcting forward head posture.
Step 4: Relax Your Shoulders
Avoid tensing your shoulders while walking. Instead, let them relax and fall naturally.
Tension in the shoulders can pull your head forward, worsening neck posture.
Relaxing the shoulders helps maintain an open, upright chest and neck position.
Step 5: Practice Mindful Walking
Pay attention to your body while walking. Periodically check in with your posture:
Is your head aligned? Is your core engaged?
This kind of mindfulness helps reinforce good habits, preventing the return of forward neck posture over time.
Takeaway
In conclusion, forward head posture is not just a cosmetic issue but a clear indication that your body is out of balance.
When your head moves forward from its natural alignment, the extra strain on your neck, shoulders, and upper back can lead to chronic pain and even long-term damage to the spine.
This posture is considered “not normal” because it disrupts the body’s natural mechanics, causing unnecessary stress on muscles and joints.
Over time, if left untreated, forward head posture can lead to complications like cervical spine degeneration, tension headaches, and restricted movement.
Fortunately, walking with proper posture awareness can play a role in correcting forward head posture.
When combined with exercises like chin tucks and core engagement, walking encourages better alignment, relieves tension, and strengthens the postural muscles that support the head and neck.
By paying attention to your posture while walking, you can gradually correct the imbalance caused by forward head posture and maintain a healthier spine.
References:
- https://www.sciencedirect.com/science/article/abs/pii/S1050641119301227
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5446824/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7236501/
- https://pubmed.ncbi.nlm.nih.gov/29863366/