Standing Forward Head Spine Imbalance & Posture

Standing Spine Imbalance and Forward Head Posture Exercise Instructions

Positioning

1. Stand Up Straight: Begin by standing with your feet hip-width apart. Ensure your weight is evenly distributed on both feet.
2. Align Your Head: Keep your head aligned with your spine, avoiding any slumping or leaning forward.
3. Raise One Arm: Lift your right arm and bend it at the elbow, placing your hand behind your head.
4. Position Your Elbow: Your elbow should point out to the side, keeping your upper arm parallel to the ground.

Movement

1. Engage Your Core: Tighten your abdominal muscles to support your spine throughout the movement.
2. Tilt Your Head: Gently tilt your head toward your right shoulder, feeling a stretch along the left side of your neck. Hold this position for a few seconds.
3. Return to Start: Slowly return your head to the neutral position, ensuring your alignment remains straight.
4. Repeat: Perform 5–10 repetitions on the right side.
5. Switch Sides: Lower your right arm and repeat the same movement with your left arm behind your head, tilting toward your left shoulder. Again, hold this position for a few seconds.
6. Complete the Set: Perform 5–10 repetitions on the left side.

Tips for Beginners

- Breathe: Remember to breathe deeply throughout the exercise, inhaling as you return to the starting position and exhaling as you tilt your head.
- Avoid Overstretching: Only tilt as far as you feel comfortable, and do not force any movement.
- Stay Relaxed: Keep your shoulders down and relaxed to avoid unnecessary tension.