Head Forward Posture Fix

by | Jun 20, 2025

Have you noticed stiffness, headaches, or chronic neck pain after spending time on your phone or computer? You might be experiencing “text neck,” a common posture issue caused by repeatedly looking down at screens. As a trusted Waco chiropractor, Atlas Chiropractic shares three effective exercises to combat text neck and significantly enhance your posture and spinal health: Neck Extensions, Chin Tucks, and Wall Angels.

1. Neck Extensions with Resistance Band

Benefits:

  • Strengthens deep cervical muscles.
  • Alleviates neck pain from prolonged device use.
  • Enhances spinal stability and posture alignment.

How to Perform Neck Extensions:

  • Wrap a resistance band around the back of your head, firmly holding each end in front of you.
  • Gently extend your neck backward against the resistance.
  • Slowly return your head to the neutral position. Repeat for 10-15 reps daily.
  • Link to Exercise

2. Chin Tucks

Benefits:

  • Corrects forward head posture.
  • Relieves tension headaches and neck stiffness.
  • Improves overall spinal alignment.

How to Perform Chin Tucks:

  • Sit or stand upright, keeping your shoulders relaxed.
  • Gently tuck your chin straight back, creating a double chin without tilting your head downward.
  • Hold this position for 5 seconds, then relax. Repeat 10-15 times daily.
  • Link to Exercise

3. Wall Angels

Benefits:

  • Corrects rounded shoulders and improves upper back posture.
  • Boosts upper back strength and flexibility.
  • Supports proper spinal alignment.

How to Perform Wall Angels:

  • Stand against a wall with your arms in a “goalpost” position (elbows bent at 90 degrees).
  • Keep your arms, wrists, head, shoulders, and back firmly pressed against the wall.
  • Slowly slide your arms upward overhead, maintaining wall contact, then return to the starting position. Complete 10-15 reps daily.
  • Link to Exercise Here

Consistency is Essential

Performing these exercises daily helps significantly reduce neck pain, headaches, and other symptoms related to text neck. Regular practice promotes better posture, spinal alignment, and overall well-being.

If you’re experiencing persistent neck pain or posture concerns, contact Dr. Christy Flick at Atlas Chiropractic, your Waco chiropractor, for a comprehensive posture assessment and personalized care plan.

For more information, visit our website or schedule your consultation today.

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