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Yoga Asanas for Fixing Forward Head Posture

Forward head posture (FHP), also known as u201ctext necku201d u201cscholaru2019s necku201d or u201cnerdu2019s neck,u201d is a common postural issue in which the head is positioned with the ears in front of the bodyu2019s vertical midline. In a neutral or normal head posture, the ears should ideally align with the shoulders and the vertical midline of the body.

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Yoga Asanas for Fixing Forward Head Posture

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  1. Expert Insights:Yoga AsanasforFixingForward HeadPosture Forward head posture (FHP), also known as "text neck"“scholar’s neck” or "nerd's neck," is a common postural issue in which the head is positioned with the ears in front of the body's vertical midline. In a neutral or normal head posture,theearsshouldideallyalignwiththe shouldersandthevertical midline ofthebody. • Forwardheadposture(FHP)canleadtoarangeofsideeffectsandisoften associatedwithotherposturalproblems,suchasroundedshoulders(kyphosis). • Severalfactorscancontributetothedevelopmentofforwardheadposture, including: • Neck painandstiffness • Muscleimbalances

  2. Shoulderpainandtension • Poorergonomics • Headaches • Reduced lungcapacityand breathingdifficulties • Increasedriskofmusculoskeletal disorders • Alteredspinalalignment • Injuryor trauma • Sedentary lifestyle • Yoga can be an excellent way to alleviate pain and discomfort associated with forwardheadposture (FHP)andtextneck.Regularyoga practicecanhelp improve posture, strengthen supporting muscles, and increase flexibility in the neckandupperback. • Acombinationofstretchingandstrengtheningexercises,alongwithimproved • yogaasana,canhelprelievethesideeffectsofFHP andrestorebetterposture.

  3. YogaAsanaForFixingForward HeadPosture Here are some simple exercises that you can do at home to strengthen and stretchthe musclesaroundtheneck,back,andshoulders,whichcanbe effectiveinimprovingforwardhead posture: • ChinTucks • Standwithastraightspine. • Gentlytuckyour chintowardyourchest,creatingadoublechin. • Holdforafewseconds,thenrelease. • Repeatthisexercise10-15timestostrengthentheneckmusclesand promote properneckalignment. • NeckRetractions • Sitinaneutralposition. • Slowlypushyourheadstraightback,asiftryingtomakeittouchthewall behindyou. • Holdforafewseconds,thenreturntotheneutralposition. • SeatedTwist • Sitcross-leggedorina chairwithyourbackstraight. • Placeyourrighthandonyourleftkneeandgentlytwistyourupperbody tothe left. • Holdfor20-30seconds,thenswitchtotheother side. • SupportedBridgePose

  4. Lie onyourbackwithyourkneesbentandfeethip-widthapart. • Liftyourhipsofftheground,placingablock orcushionunder your sacrumforsupport. • Relaxyourarmsbyyour sidesandholdfor 30 secondsto1minute. • Cat-CowStretch • Startonyourhandsandknees inatabletopposition. • Inhale,archyourback,andliftyourhead(CowPose). • Exhale,roundyourback,andtuckyour chin(CatPose). • Repeatthisflowforseveralbreaths. • Child'sPose • Kneelonthefloorwithyourbigtoestouchingandkneesapart. • Sitbackon yourheelsandextendyourarmsforwardwithyourforehead restingontheground. • Holdfor30 secondsto1minutewhile focusing ondeepbreaths. • PuppyPose • Fromatabletopposition,walkyourhandsforwardwhileloweringyour chesttowardthefloor. • Keepyourhips overyourkneesandyourarmsextended. • Relaxyour foreheadon thematandholdfor30secondsto1minute. • Conclusion • Forward head posture (FHP) has become increasingly common in recent years, largely due to the widespread use of smartphones, tablets, computers, and otherelectronicdevices.

  5. Practicetheaboveyogaforbodystretchesregularlytoimproveyourposture andalleviatepaincausedbyforwardheadposture. SourceLink: https://theomnibuzz.com/yoga-asanas-for-fixing-forward-head-posture/

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