{"id":4051,"date":"2025-02-20T20:51:50","date_gmt":"2025-02-20T09:51:50","guid":{"rendered":"https:\/\/movewithnicole.com.au\/blog\/correcting-nerd-neck-a-guide-to-improving-forward-head-posture.html"},"modified":"2025-02-20T20:51:50","modified_gmt":"2025-02-20T09:51:50","slug":"correcting-nerd-neck-a-guide-to-improving-forward-head-posture","status":"publish","type":"post","link":"https:\/\/movewithnicole.com.au\/blog\/correcting-nerd-neck-a-guide-to-improving-forward-head-posture.html","title":{"rendered":"Correcting Nerd Neck: A Guide to Improving Forward Head Posture"},"content":{"rendered":"<p>Before you read any further, do a quick posture check. Are you currently looking down at your screen? Are your shoulders rounded? Your chin forward? If so, you could be on your way to developing forward head posture, or nerd neck.<\/p>\n<h2>What Is Nerd Neck?<\/h2>\n<\/p>\n<p>Nerd neck \u2014 also known as tech neck, gamer\u2019s neck, text neck, forward head posture, and upper crossed syndrome \u2014 is a term for a postural condition in which your head and neck protrude forward, placing additional stress on your spine.<\/p>\n<p>\u201cYour lower neck becomes flexed, and your upper neck extends to compensate. Over time your body starts to adapt, causing some muscles to shorten and others to elongate,\u201d explains Dr. Jordan Duncan, DC, owner of Silverdale Sport &amp; Spine in Silverdale, Washington.<\/p>\n<p>\u201cIn addition, you may become habituated to nerd neck, where your nervous system starts to think this position of your head is normal,\u201d he adds.<\/p>\n<p>But it\u2019s not normal. One study measured changes in the effective weight of the human head experienced by the cervical spine as the head moves forward from a neutral position.<\/p>\n<ul>\n<li>In a neutral position, the average human head is about 10-12 pounds.<\/li>\n<li>At a 15-degree forward angle, the weight increased to 27 pounds.<\/li>\n<li>At 30 degrees, it came in at 40 pounds.<\/li>\n<\/ul>\n<p>Essentially, living with nerd neck is like walking around with a 30-pound necklace \u2014 without the bling \u2014 due to the increased forces on the cervical spine.<\/p>\n<h2>How to Tell If You Have Forward Head Posture<\/h2>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone wp-image-163698\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/08\/11091001\/Nerd-Neck-600-Pain.jpg\" alt=\"Woman Holds Neck in Pain | Nerd Neck\" width=\"600\" height=\"400\" title=\"\"><\/p>\n<p>The first clue that you\u2019re dealing with a case of forward head posture (besides your friends\u2019 and family members\u2019 constant nagging to sit up straight) may be headaches and pain in your neck, shoulders, and upper back.<\/p>\n<p><strong>To conduct an unofficial self-assessment<\/strong>, have someone take a profile picture of you standing with your normal posture.<\/p>\n<p>\u201cIdeally, your ears should be in line with your shoulders, which should be in line with your hips and knees. With nerd neck, your head drifts forward relative to the rest of your body,\u201d Duncan says. Not only does poor posture look bad, but it can also have some serious side effects if not corrected (more on that later).<\/p>\n<h2>What Causes Nerd Neck?<\/h2>\n<p>Nerd neck tends to result from habitually hunching over books, phones, and computer keyboards, explaining how it got the name.<\/p>\n<p>Considering how much time we spend in front of screens and consuming media, this habit can have a significant impact and, according to Duncan, can be \u201cdifficult to correct.\u201d<\/p>\n<h2>What Are the Side Effects of Nerd Neck?<\/h2>\n<p><img decoding=\"async\" class=\"alignnone wp-image-163696\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/08\/11090945\/Nerd-Neck-600-Headache.jpg\" alt=\"Woman Pinches Nose Bridge | Nerd Neck\" width=\"600\" height=\"400\" title=\"\"><\/p>\n<p>Nerd neck isn\u2019t exactly sexy, but aesthetics are one just part of the problem.<\/p>\n<h3>Pain and discomfort<\/h3>\n<p>\u201cSymptoms of neck strain, headache, ringing in the ears, upper back pain, and numbness in the arm or hands can develop from prolonged maintenance of this posture,\u201d says Jerome G. Enad, MD, board-certified orthopaedic surgeon.<\/p>\n<p>Additionally, research has shown a link between forward head posture and temporomandibular joint (TMJ) disorders, which can cause jaw pain and headaches.<\/p>\n<h3>Decreased lung capacity<\/h3>\n<p>\u201cThe tilting of the head and rounding of the back also results in decreased lung capacity,\u201d he adds.<\/p>\n<p>That\u2019s because forward neck posture impairs movement and function of muscles within the chest and abdomen that help govern breathing.<\/p>\n<h3>Stress<\/h3>\n<p>Nerd neck may also negatively affect your ability to respond to and deal with stress.<\/p>\n<p>In one study, before participants completed a psychological stress task and assessments of their mood, self-esteem, and perceived threat, they were asked to assume either a slumped or upright position.<\/p>\n<p>According to the study, \u201cUpright participants reported higher self-esteem, more arousal, better mood, and lower fear, compared to slumped participants\u2026 [who] used more negative emotion words, first-person singular pronouns, affective process words, sadness words, and fewer positive emotion words.\u201d<\/p>\n<h2>How to Fix Forward Head Posture<\/h2>\n<p><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-163695\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/08\/11090938\/Nerd-Neck-600-Doctor.jpg\" alt=\"Man meets with Doctors | Nerd Neck\" width=\"600\" height=\"400\" title=\"\"><\/p>\n<p>Books, screens, and smartphones aren\u2019t going anywhere, so what can you realistically do to combat nerd neck? Here are five ways to prevent and fix nerd neck.<\/p>\n<h3>1. Make your workstation ergonomic<\/h3>\n<p>Read up on the guidelines for chairs, keyboard positioning, and mouse usage, but make sure the top third of your monitor is at your seated eye level.<\/p>\n<h3>2. Adjust your scrolling position<\/h3>\n<p>\u201cMoving your phone up, so you aren\u2019t looking down at it, can help with forward head posture,\u201d Duncan says.<\/p>\n<h3>3. Get up and move<\/h3>\n<p>You don\u2019t want to stay in any one position \u2014 even one that utilizes \u201cgood\u201d posture \u2014 for too long.<\/p>\n<p>\u201cTaking breaks to get up and stretch, especially moving in the direction opposite your seated posture, can go a long way,\u201d Duncan says.<\/p>\n<h3>4. Assume the Bruegger\u2019s Relief Position<\/h3>\n<p>Duncan recommends doing a stretch called the Bruegger\u2019s relief position once for every hour you spend sitting:<\/p>\n<ul>\n<li>Sit at the edge of a chair and position your knees a little wider than your hips with your feet turned out slightly.<\/li>\n<li>While looking straight ahead, bring your chin slightly back.<\/li>\n<li>With your arms at your sides, open your hands and rotate your shoulders so that your palms are facing forward.<\/li>\n<li>Bring your shoulder blades back and down as if sticking them in your back pockets.<\/li>\n<li>Take a deep breath in through your nose, then let the breath out through your mouth, and allow your shoulders to move farther back and down. Repeat a few times.<\/li>\n<\/ul>\n<h3>5. Seek help<\/h3>\n<p>If you continue to struggle with forward head posture and its side effects, it may be necessary to consult a medical or movement professional, as they can help treat any muscular imbalances.<\/p>\n<p>\u201cPhysical therapy focuses on relaxation and myofascial release\u00a0of the tight, shortened muscles and dynamic exercises of not just the overstretched areas, but of all postural muscles,\u201d explains Enad.<\/p>\n<h2>Stretches for Nerd Neck<\/h2>\n<p>Here are a few stretches and exercises to strengthen your neck, improve posture, and combat the effects of forward head posture.<\/p>\n<h3>1. Chin tuck<\/h3>\n<p><iframe title=\"Chin Tucks (Retraction)\" width=\"1290\" height=\"726\" src=\"https:\/\/www.youtube.com\/embed\/H9rxPnPW7C8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<ul>\n<li>Stand tall and upright, with your neck neutral and your gaze forward.<\/li>\n<li>Without tilting your head up and keeping the rest of your body still, pull your head back, as if making a double chin.<\/li>\n<li>Pause, and then bring your head forward to the starting position.<\/li>\n<li>Repeat for 30 to 60 seconds.<\/li>\n<\/ul>\n<h3>2. Neck circles, or CARs (controlled articular rotations)<\/h3>\n<p><iframe title=\"Neck Circles\" width=\"1290\" height=\"726\" src=\"https:\/\/www.youtube.com\/embed\/EW-Tu1gmvl8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<ul>\n<li>Stand tall and upright, pulling your shoulder blades back and down with your neck neutral and your gaze forward.<\/li>\n<li>Keeping the rest of your body still, tuck your chin toward your chest and rotate your neck to the left, as if tracing your collarbone with your chin.<\/li>\n<li>Next, bring your left ear toward your left shoulder as you bend your neck to the left side, and then roll your head back, turning your gaze upward.<\/li>\n<li>Continue rolling your head toward your right, and tilt your right ear toward your right shoulder. Then trace your chin along your right collarbone until it is again tucked toward your chest.<\/li>\n<li>Continue for 30 to 60 seconds, and then repeat in the opposite direction.<\/li>\n<\/ul>\n<h3>3. Thoracic roll out<\/h3>\n<p><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-105738\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2016\/09\/Back.gif\" alt=\"Foam roller exercises - back\" width=\"600\" height=\"360\" title=\"\"><\/p>\n<ul>\n<li class=\"p1\">Lie back on\u00a0a\u00a0<span class=\"s3\">foam roller<\/span>\u00a0with your knees bent and the roller\u00a0aligned with the bottom of your shoulder blades.\u00a0Place your\u00a0fingertips gently behind your ears.<\/li>\n<li class=\"p1\">Breathe deeply for 60\u201390 seconds as you slowly roll from the top of\u00a0your shoulders down to your lower back.<\/li>\n<li class=\"p1\">Lift your hips and scan for tender spots,\u00a0then repeat.<\/li>\n<\/ul>\n<h3>4. Cactus &amp; eagle arms<\/h3>\n<h3><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-101754 alignnone\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/10\/bb_Cactus_eagle_arms.jpg\" alt=\"Best Stretching Exercises for Everyday Flexibility\" width=\"600\" height=\"653\" title=\"\"><\/h3>\n<ul>\n<li>Sitting on a chair or standing with your feet hip-width apart, extend both arms out to your sides, forming a \u201cT.\u201d Bend your elbows 90 degrees so that your palms face forward (a position called \u201ccactus arms\u201d).<\/li>\n<li>Squeeze your shoulder blades together, and draw your arms back slightly behind you until you feel a stretch in your chest.<\/li>\n<li>Transition to eagle arms: Keeping your elbows bent and upper arms horizontal, cross your arms in front of you, right arm under left, and intertwine them, so that you can press your palms together.<\/li>\n<li>Tuck your chin and round your shoulders until you feel a stretch between your shoulder blades.<\/li>\n<li>Hold for at least 30 seconds, and then lift your chin, unwind your arms, and return to cactus arms before lowering them and finishing the pose.<\/li>\n<li>Continue alternating between cactus and eagle arms, switching your top arm during eagle arms each time.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Before you read any further, do a quick posture check. Are you currently looking down at your screen? Are your shoulders rounded? Your chin forward? If so, you could be on your way to developing forward head posture, or nerd neck. What Is Nerd Neck? Nerd neck \u2014 also known as tech neck, gamer\u2019s neck, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":4054,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-4051","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/posts\/4051","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/comments?post=4051"}],"version-history":[{"count":1,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/posts\/4051\/revisions"}],"predecessor-version":[{"id":4055,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/posts\/4051\/revisions\/4055"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/media\/4054"}],"wp:attachment":[{"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/media?parent=4051"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/categories?post=4051"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/tags?post=4051"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}