Safe Neck Exercises for Forward Head Posture and Office-Related Neck Pain

Prolonged computer use often leads to Forward Head Posture (FHP), causing neck discomfort, temple pain, and difficulty turning the head.

Research Evidence:

• Falla et al., 2007: FHP overloads upper cervical and extensor muscles, increasing pain and muscle tension.

• Jull et al., 2002: Safe neck rehabilitation exercises including rolling, flexion, and controlled retraction improve pain and muscle control.

• Exercise Steps:1️⃣ Head Rolling

• Place your thumb by the corner of your mouth, other fingers on the back of your head.

• Slowly roll your head forward to release tension in the neck muscles.2️⃣ Towel-Assisted Neck Exercise

• Place a towel between your collarbones and hold it with your chin.

• Move your head left and right while keeping the towel in place.

Warning: Avoid the common chin-tuck with fingers, as it can place excessive stress on cervical joints.