You’re most likely aware that Forward Head Posture, or FHP, is a growing problem in modern society.
FHP is associated with the Dowager’s Hump (kyphosis), an unsightly and unhealthy condition where the upper spine curves forward, creating a hunchbacked appearance.
And as the head continues to dip forward and downward, the muscles in the front of the neck weaken, causing a classic “double chin.”
The worst part is that you may not even be aware that this is happening!
Fortunately, making simple changes to the way you stand and sit can make your posture better, and eliminate FHP.
And that’s exactly what this weekend’s exercise is designed to do, by strengthening the muscles in the front of the neck. And it comes with an attractive bonus: it also helps to get rid of a double chin.
Why: The evidence is clear: FHP hurts your bones. Where your head goes, your body follows, and FHP eventually causes misalignment of the spine and hips.
FHP creates damaging muscle pull as the neck extensor muscles try to compensate for the weight of the head being held out over the center of gravity. The results: friction, pain, and weak neck flexor muscles.
And there’s also a detrimental vicious cycle: chronic FHP can bring on kyphosis, and the onset of kyphosis causes the head to move forward, exacerbating the condition.
In addition, FHP actually increases fracture risk.1
Other health risks associated with FHP include:
- High blood pressure.
- Poor performance of the sympathetic nervous system, which controls automatic body processes like digestion and immunity.
- Headaches due to muscle tension.
- Painful pinched nerves.
- Balance problems.
- Problems with vision due to eye strain (your eyes must stay in an upward-looking position if you have FHP).
In correcting and preventing FHP, it’s important to keep your ribcage up and your chest open. You see, as your shoulders round forward, the muscles between your ribs (called the intercostals) tighten and become shorter. This prevents deep breathing, a crucial element in building strong bones through whole-body alkalization.
The Advanced Forward Head Posture Corrector will help you strengthen the muscles weakened by FHP, so you can easily hold your head in the correct position. This exercise simultaneously relaxes and tones the muscles in your neck that have tightened up to compensate.
How: This exercise is done while lying face-up on a bed.
- Lie on the edge of your bed with your neck on the very edge and your head hanging off. Relax your neck muscles.
- Using the flexor muscles in the front of your neck, slowly raise your head and bring your chin as close to your chest as you comfortably can. Keep your shoulders flat.
- Hold this position for 10 seconds, and then slowly lower your head back down to the starting position.
- Repeat this pattern until you’ve done at least three sets of two complete head lifts.
If you feel dizzy after a few repetitions, simply sit up on the bed for a few minutes and then continue with the exercise. Or you can do a slightly different version of this exercise on the floor.
I am really glad to be able to share simple yet super-effective movements and techniques that can make a tremendous difference to your bone health.
The Densercise™ Epidensity Training System is based on this idea of simplicity, but because the exercises are targeted specifically to build bone in areas often affected by osteoporosis, the movements are extremely effective.
The Densercise™ manual is illustrated with clear instructions and graphics on how to do each exercise, but to make it even easier, the Densercise™ Epidensity Training System also gives you access to exclusive online videos where I show you exactly how to do each move.
Have a great weekend!
1 Huang, MH, et al. “Hyperkyphotic Posture and Risk of Future Osteoporotic Fractures: The Rancho Bernardo Study.” Journal of Bone Mineral Research. March 2006. 21(3): 419-423. Web. http://www.chiro.org/LINKS/ABSTRACTS/Hyperkyphotic_Posture_and_Risk.shtml