What is Anterior Head Carriage and How to Fix it
Correcting anterior head carriage, also known as forward head posture, is essential for reducing neck and upper back pain and improving overall posture.
Anterior head carriage occurs when our head moves forward in relation to normal body alinement.
With our sternum up and scapula back our heads should be centered over our hips with our ears falling in line with the center of our shoulders. All other positions cause increased stress on our spines and the muscles surrounding it.
The Effects (and extra weight) of Anterior Head Carriage
On average, the human head weighs an impressive 14 pounds alone, not including the weight of our necks. With our necks we can easily be over 20 pounds.
For every one inch our heads moves forward, out of alignment, our spine and the muscles surrounding it, gain an additional 10 pounds of added stress due to gravitational forces downwards.
So, if you simply have a 2 inch anterior head carriage, the stress and force applied to your bones and the muscles of your neck and upper back is over 34+ pounds.
Remember, this doesn’t include the weight of our necks.
How it Effects the Body
Anterior head carriage causes structural damage, pain and discomfort in our upper backs and necks. Tension type headaches are also associated with this destructive posture.
What causes anterior head carriage?
Any situation that causes us to lean forward for an extended period of time like working on our computer, or simply standing or walking with our head down, sternum dropped and our shoulders rounded forward.
One of the main causes of anterior head carriage is pore posture while at work on the computer.
Anterior head carriage begins to structurally change the shape of our necks and our spines by reshaping our bones and weakening the muscles that support our living.
Also, keep in mind, that we have a natural curve in our spine in our necks. As our head leans forward, this curve straightens out and here we go; pain, discomfort, and earlier degeneration of our spines.
Correcting Anterior Head Carriage
So what do you do? Straighten up you kids, literally!
Let’s look at how much we need to straighten up.
How do I Know if I Have it?
Stand with your back and heals against a wall and measure the space between the back of your head and the wall itself. If your head is centered over your body you will have very little space if any.
To be more accurate the center of your ear should line up over the center of your acromion where the supraspinatus muscle inserts at the greater tubercle of the humerus bone.
How far your ear is in front of your shoulder’s true center point is the amount, if any, of anterior head carriage you have.
Take a level and find the true center of your shoulder. Once this line is established the center of your ear should line up right over your shoulder where the supraspinatus inserts at the greater tubercle of the humerus bone. The amount of your ear in front of this line, indicates the amount of anterior head carriage you have.
How to Correct it
If you find you do have anterior head carriage work on correcting this by doing head retractions periodically throughout the day.
- While sitting upright move your head backwards without extending or flexing your neck. Think of it as giving yourself a double chin. Initially this will feel very awkward but over time you will become more comfortable with it and you will start to feel what position your head should be in. Do this every hour 10 times.
- After double chin session, raise your sternum up, retract your scapula, pull your humerus bone in your arms backward and contract your traps and rhomboids and hold this ascending rapture pose for 20 to 30 seconds then relax for 30 second and repeat 3 to 5 times.
If you ever experience any abnormal symptoms or excessive pain do not perform the above retractions and get evaluated by a doctor.
Ten Tips to Help Address it
- Awareness: Pay attention to your posture throughout the day, especially when sitting or using electronic devices. Awareness is the first step toward correcting anterior head carriage.
- Chin Tucks: Perform chin tucks by gently pulling your chin back, as if creating a double chin. Hold for a few seconds and repeat several times throughout the day to strengthen neck muscles and realign the head.
- Posture Exercises: Incorporate exercises that strengthen the muscles of the upper back and neck, such as rows, shoulder retractions, and cervical spine extensions.
- Stretching: Stretch the muscles that may become tight with forward head posture, including the chest, neck, and upper back muscles. Focus on stretches that promote extension and opening of the chest and neck.
- Ergonomic Setup: Ensure your workstation is ergonomically set up to support good posture. Adjust your chair, desk, and computer monitor height to encourage proper alignment of the head and spine.
- Use of Props: Use props like lumbar rolls or posture braces to support the natural curves of the spine and encourage proper alignment of the head and neck.
- Regular Breaks: Take frequent breaks from sitting or using electronic devices to stretch and move around. Set reminders to check and correct your posture throughout the day.
- Pillow Support: Use a supportive pillow that maintains proper neck alignment while sleeping. Avoid pillows that are too high or too flat, as they can contribute to poor posture.
- Mindful Movement: Practice mindful movement activities like yoga or Pilates, which focus on alignment, core strength, and body awareness, helping to correct anterior head carriage over time.
- Seek Professional Help: If you’re struggling to correct forward head posture on your own, consider seeking guidance from a physical therapist or a qualified healthcare professional who can assess your posture and provide personalized exercises and recommendations.
Let Us Help You
Helping you is simple… contact us for a complimentary evaluation at 805-813-3280. Believe me, If you are ready for the new you it will be one of the most significant calls of your life.
God Bless and as always, be safe out there!
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