3 Routines You Can Start Today to Fix Forward Head Posture

By MADI-BONE CLINIC | Gangnam (Seolleung Station)

Practical routine for tech neck: desk setup and simple exercises — Replace with your image URL and concise alt text (desk setup / chin tuck / scapular retraction).

Previously in This Series

EP.1 — “You Can See It Without an X-ray” — Forward Head Posture
EP.2 — 3 Routines You Can Start Today to Fix FHP
EP.3 — Why FHP Correction Is Slow in Adults (Degeneration Model)

Why These Routines Work

Forward head posture (FHP, “tech neck”) is strongly associated with neck pain and disability in adults.
Systematic review & meta-analysis (2019).
Office work is linked with increased upper trapezius activation and postural strain,
Ann Rehabil Med, 2014.
Guidelines recommend a combination of education, manual therapy, and exercise targeting the cervical/thoracic spine and the scapular muscles.
Neck Pain CPG (2017).

Routine 1 — Desk Setup You Can Fix in 3 Minutes

Screen height: Top of the monitor ≈ eye level. If you use two monitors, center your primary screen.
Chair & elbows: Elbows ~90° on armrests; shoulders relaxed; keyboard/mouse close enough to avoid protraction.
Feet & pelvis: Feet flat; slight anterior pelvic tilt (sit on your sit bones, not your tailbone).
Phone: Hold at eye level; avoid prolonged neck flexion.

Workstation tweaks (screen/chair height) have shown symptom benefits in office workers.
Trial report.
Review of current evidence:
J Hand Therapy, 2021.

Routine 2 — The 6-Minute Micro-Break (Every 30–40 Minutes)

Thoracic extension x 10 reps — Stand tall; hands behind head; gently extend upper back, keep chin tucked.
Scapular retraction x 10 reps — Pull shoulder blades down & back (imagine putting them in your back pockets), hold 2–3 seconds each.
Pectoral doorway stretch x 30–40 s — Forearm on the doorframe at ~90°, step through until a mild chest stretch; switch sides.

These brief breaks reduce sustained load on posterior cervical structures and counter rounded-shoulder posture patterns commonly seen with FHP.

Routine 3 — Targeted Exercises (5–8 Minutes, 1–2×/day)

1) Chin-Tuck / Deep Neck Flexor Activation

Lie supine or sit with back supported. Gently draw the chin straight back (no nodding), lengthening the back of the neck.
Hold 8 seconds × 6 sets, breathing normally; progress to 10 seconds as tolerated.

2) Thoracic Extension (Wall or Foam Roller)

Wall: place a small towel at mid-back, hands behind head; lean into a gentle upper-back extension. 10 reps.
Foam roller: segmental extensions at stiff segments (avoid neck hyperextension). 8–10 reps.

3) Scapular Retraction Rows (Band)

Anchor a resistance band at chest height, pull elbows back close to the body while squeezing shoulder blades.
12–15 reps × 2–3 sets, slow tempo (2 seconds pull, 3 seconds return).

Combining cervical/thoracic mobility with deep neck flexor and scapular endurance work is consistent with guideline-based programs.
JOSPT CPG.
Evidence supports exercise-based approaches for cervicogenic patterns and neck pain relief
(Jull et al., RCT).

How Often & How Long?

Desk setup: one-time adjustment; re-check weekly or after equipment changes.
Micro-break: every 30–40 minutes during screen work (set a timer or use a reminder app).
Exercises: 1–2×/day, 4–6 weeks for meaningful change; then maintain 3–4×/week.

Safety Notes & When to Seek Care

Stop if pain radiates to the arm/hand, if you feel weakness, or if headaches worsen.
See a clinician promptly if symptoms persist >2–3 weeks, disturb sleep/work, or follow trauma/fever/unexplained weight loss.

MADI-BONE CLINIC (Seolleung Station, ~3 min on foot)

MADI-BONE CLINIC
3F, 428 Seolleung-ro, Gangnam-gu, Seoul
Seolleung Station (Line 2), Exit 1 — ~3 minutes on foot
02-736-2626
⏰ Mon–Fri 09:30–18:30 / Sat 09:30–13:00 (Closed Sundays & Public Holidays)

Sources

Mahmoud NF, et al. The Relationship Between Forward Head Posture and Neck Pain (Systematic Review & Meta-analysis). Open-access, 2019
Blanpied PR, et al. Neck Pain: Clinical Practice Guidelines (Revision 2017). PDF | JOSPT
Lee SY, et al. Computer Work, FHP & Upper Trapezius Activation. Ann Rehabil Med, 2014
van Vledder N, Louw QA. Chair & Screen Height Adjustment in Office Workers. SA J Physiother, 2015
Jull G, et al. Exercise & Manipulative Therapy for Cervicogenic Headache (Randomized Controlled Trial). PubMed
Emerson S. Computer Workstation Ergonomics — Current Evidence. J Hand Therapy, 2021

This article is educational and does not replace an individual medical evaluation or treatment plan.