How to correct forward neck

Neck extension is mostly caused by long-term incorrect sitting or standing posture, especially in teenagers or white-collar workers who study and work at a desk for a long time. This condition is most likely to occur. Stretching the neck forward not only affects posture and personal image, causing inferiority complex, but also affects physical health, causing spinal deformation and various discomfort symptoms. Here are some corrections for forward neck extension:

For the correction of neck extension, if there is no condition, the following methods can be used:

① Look in the mirror more often. It must be a tall mirror like the ones in the dressing room so that you can see your overall image. A mirror on the table for squeezing pimples doesn’t count. Of course, it is not limited to "mirrors". Shopping mall glass doors, glass walls, glass windows...anything that can allow you to examine yourself as a whole is fine. When you go out, look in the mirror more often, pay attention to your image when walking sideways, and correct it in time.

② Straighten your chest (pull your shoulders back). Be sure to keep your chest up! Especially people with small breasts like me. The trick to sticking out your chest is to stretch your shoulders back instead of sticking out your belly. Also, while sticking out your chest, take a breath upwards. You can clearly feel your whole body being inflated and instantly fuller. The way to check is to straighten your chest and shoulders, and then let your arms hang down behind you. Of course, this is something you need to do deliberately during practice. Once you get used to it, it won’t be so exaggerated.

③ Raise your head, push your neck back, and slightly retract your chin. Remember to keep your head up and have a cocky vibe. The neck is pushed back so that it can touch the back collar when wearing collared clothes. The back of the head is located behind the back. At this point I can feel that I have some temperament, the only flaw is that my chin is too upturned. At this time, you need to retract your chin a little, but also keep it slightly upturned, otherwise it will look stupid. You can try it, maybe you can even create a double chin.

④ Look slightly into the distance and slightly upwards. It may be a height issue. I am used to looking down, which results in my neck being stretched forward.

⑤ Go out for a walk more often and keep doing it for 1 week. If you sit in front of the computer all day, the effect will not be very good. You can think about it yourself. Go out for a walk more often.

If conditions permit, you can use the following methods:

1. Posture correction

Stand against the wall for 30 minutes. You can do it in segments. Make sure to keep your chest up and keep your head, shoulders, hips and heels as close to the wall as possible. In addition, you should pay attention to your posture when sitting, standing and walking in daily life, and remind yourself to keep your head up, chest out, and back upright. When sleeping, it is advisable to use a flat bed with a pillow of appropriate height to prevent the head from over-extending or over-flexing.

2. Shoulder strength training

During the neck extension movement, you can cross your hands and place them behind your head. While pushing forward horizontally with slight force, do slight antagonistic exercises with your neck horizontally backward, 8-10 seconds per time, practice 3-4 times, and rest for 15-30 seconds.

In addition, corrective treatment can also be carried out through physical therapy, massage, traction and other methods. If self-treatment is not effective, or the neck extension is severe and accompanied by symptoms such as neck and shoulder pain or nerve compression, necessary medical examinations should be conducted before correction to determine the cause and severity.