Want to learn “how I fixed forward head posture with rows???
Well, reading this article shall give you those “secret tips” that I took a very long time to hone.
These tips and tricks shall be focused on fixing your nerd neck at the gym.
You can even do this at home, provided you have basic gym equipment.
This is quiet similar to having a “home gym”, which is super-basic in nature (no elaborate stuff).
So, let me begin with my journey:
“How I Fixed Forward Head Posture with Rows” Article Index:
1) What All Can You Expect from This Article?
2) How I Ended Up with Crane Neck Posture?
- The Great Laptop Lure
- The Social Media Snafu
- The Wake-Up Call
3) What are Rows
- Bent-Over Row: The Classic Move
- Seated Cable Row: A Gym Favorite
- Versatility of Rows
4) How I Fixed My Forward Head Posture with Rows?
- Rows: The Ultimate Posture-Corrector
- My Journey with Bent-Over Rows
- The Game-Changing Seated Cable Row
- The Results: Standing Tall and Proud
5) Final Call
What All Can You Expect from This Article?
Ever catch yourself in the mirror and realize your head’s leading a few inches ahead of the rest of your body, like it’s trying to win a race?
Yep, that’s forward head posture, and it’s more common than you think.
But guess what?
I found a way to fix it, and it didn’t involve any fancy gadgets or expensive therapy.
It all came down to one simple exercise: rows.
In this article, I am going to walk you through my journey from being a forward head poster child to standing tall and proud.
We shall dive into why rows are a game-changer for your posture, how to do them correctly, and the science behind why they work so well.
Plus, I will share some tips and tricks I picked up along the way, so you can say goodbye to that pesky posture problem for good.
Ready to row your way to better posture?
Let’s get started!
How I Ended Up with Crane Neck Posture?
I never thought I’d have something in common with a crane—until one fateful day when I realized I would developed what can only be described as “crane neck posture.”
Paint this image in your mind: my head sticking out like a bird searching for its next meal, and my neck craning forward like it was trying to reach something just out of sight.
How did I get here?
Well, it all started with a seemingly harmless obsession.
The Great Laptop Lure
It began innocently enough. I had gotten a new laptop, sleek and shiny, and I was determined to make the most of it.
Hours turned into days as I hunched over my desk, working, binge-watching, and scrolling through endless feeds. My screen was at the perfect height—for a giraffe.
But for me, a mere human, it was a one-way ticket to neck disaster. Without even realizing it, my neck was slowly inching forward, drawn in by the hypnotic glow of the screen.
The Social Media Snafu
Then there was my social media addiction. Let us just say my phone and
I were inseparable. Whether I was lying in bed, sitting on the couch, or even walking around, my eyes were glued to that little screen.
And where the eyes go, the neck follows.
Soon enough, I was craning my neck so much that I could practically see behind me without turning my head!
The Wake-Up Call
It was not until a friend jokingly called me a “human crane” that I realized something had to change.
My neck had officially taken on a life of its own, and I needed to reel it back in.
That is when I started researching ways to fix my posture—and discovered the wonders of rows and other neck-saving exercises.
But that’s a story for another day.
For now, let this be a cautionary tale: if you are not careful, you might just find yourself with a crane neck of your own!
What are Rows?
Rows are a fantastic exercise that targets your upper back, helping to strengthen those often-neglected muscles and improve your posture.
In simple terms, rows involve pulling a weight toward your body, mimicking the motion of rowing a boat—hence the name.
This exercise is great for counteracting the effects of sitting hunched over a desk all day, as it engages the muscles between your shoulder blades, helping to pull your shoulders back and keep your spine aligned.
Bent-Over Row: The Classic Move
One common form of this exercise is the Bent-Over Row.
To do it, you stand with your feet hip-width apart, bend your knees slightly, and hinge at the hips so your torso is almost parallel to the floor.
With a dumbbell in each hand, you pull the weights up toward your ribcage, squeezing your shoulder blades together at the top, then slowly lower them back down.
Seated Cable Row: A Gym Favorite
Another popular variation is the Seated Cable Row, where you sit down, grab the handles attached to a cable machine, and pull them toward your torso while keeping your back straight.
Versatility of Rows
Rows can be done with various equipment—dumbbells, barbells, resistance bands, or cable machines—making them versatile and accessible whether you are at the gym or working out at home.
Incorporating rows into your routine is a great way to build a stronger, more balanced upper body.
How I Fixed My Forward Head Posture with Rows?
Here is how my experiment with gym rows turned out to be an outstanding success with regards to fixing my nerd neck:
The Moment I Realized My Head Was Leading the Charge
There I was, casually walking past a shop window when I caught a glimpse of myself.
My head was practically a mile ahead of my shoulders! I looked like I was perpetually leaning into a strong wind—except there was no wind, just a serious case of forward head posture.
That is when it hit me: my neck was not just slightly forward; it had become a full-on turtle neck (and not the cozy sweater kind).
Determined to reclaim my posture, I set out on a mission to find the best forward head posture fix, and that’s when I discovered the magic of rows.
Rows: The Ultimate Posture-Corrector
Rows, my friends, are the unsung heroes of posture correction.
They target the muscles in your upper back, particularly the rhomboids and trapezius, which are often weakened by poor posture.
When these muscles are not pulling their weight (pun intended), your shoulders roll forward, dragging your head along with them.
Strengthening these muscles helps to pull your shoulders back and bring your head into alignment with your spine.
According to a study published in The Journal of Physical Therapy Science (2015), strengthening the upper back muscles can significantly improve head and shoulder posture in individuals with forward head posture.
My Journey with Bent-Over Rows
I started with the Bent-Over Row, a simple yet effective exercise.
Standing with my feet hip-width apart, I bent my knees slightly and hinged at the hips, keeping my back flat.
With dumbbells in hand, I pulled the weights up to my ribcage, squeezing my shoulder blades together as if I was trying to pinch a pencil between them.
It was not easy at first—my back was weak, and I could feel those muscles waking up from a long, deep sleep. But after a few weeks, I noticed a difference.
My shoulders were less rounded, and my head wasn’t leading the charge anymore.
The Game-Changing Seated Cable Row
Next, I added the Seated Cable Row to my routine. This exercise was a game-changer.
Sitting on the bench, I grabbed the cable handles and pulled them toward my torso, keeping my back straight.
This move not only strengthened my upper back but also engaged my core, helping to stabilize my entire posture.
I coupled this with neck-tilts for faster results.
According to research in The International Journal of Sports Physical Therapy (2017), exercises like the seated cable row are effective in improving postural alignment by reinforcing the muscles that counteract forward head posture.
The Results: Standing Tall and Proud
After a few months of consistent rows, the difference was night and day.
My forward head posture had drastically improved, and I was standing taller and more confidently. No more “turtle neck” for me!
The best part? My neck and upper back pain—those nagging aches that I thought were just part of life—started to disappear.
Rows had not only fixed my posture but also improved my overall quality of life.
So, if you find yourself leading with your head, take it from me: rows are the way to go.
They might just be the secret weapon you need to stand tall and proud again.
Takeaway:
So, there you have it—my journey from “crane neck” to standing tall and proud, all thanks to the humble row exercise.
If you are dealing with forward head posture, let me assure you, there is a light at the end of the tunnel, and it does not involve any complicated gadgets or expensive therapy sessions.
Rows are the simple, effective solution that can make a world of difference. They target those underused muscles in your upper back that are crucial for pulling your head and shoulders back into alignment.
By consistently incorporating rows into your routine, you will not only see improvements in your posture but also feel relief from the aches and pains that come with poor alignment.
Take it from someone who has been there—if you find your head leading the charge, rows might just be the secret weapon you need.
Whether you start with bent-over rows or try the seated cable row, the key is consistency and proper form.
In no time, you will notice your posture improving, your confidence growing, and those pesky neck and back pains fading away.
So, grab those weights, get rowing, and say goodbye to forward head posture for good. Your body (and your reflection) will thank you!
References:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6110223/
- https://journals.lww.com/nsca-jscr/fulltext/2015/05000/effects_of_exercise_on_forward_head_posture.8.aspx
- https://www.sciencedirect.com/science/article/abs/pii/S1466853X19301379