Forward Head Posture

from The Millwater Mag, August 2018

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It is a sad reality nowadays that people spend much time looking down into something, such as a mobile phone or computer screen. Prolonged static posture will eventually deplete all the related postural muscles’ energy. When there are no more muscles to maintain the desired posture oneself wants or requires, the brain sends an urge to change the posture into something else, such as crossing the legs, slouching forward or leaning against something. And this is how Forward Head Posture (FHP) is formed.

FHP can be easily tested. You need two people to do the test.

The testee stands naturally.

The examiner stands to the side of the testee, looking at the side posture. (You can take a photo of the side posture)

Mark a dot or imaginary dot on the centre of the arm of the testee, draw a vertical line straight upward to the ear.

If the line passes over the ear, it means the head is positioned optimally.

If the line passes behind the ear, it means the head is shifted forwardly.

Average human head weight is around 4.5~5.4kg. Forward transition of the head will lead to an increase in head weight: up to 12~18kg. This means people with forward head posture will use double or triple the amount of muscles to support their head throughout the day. No wonder neck and shoulders become stiff and heavy.

Improving posture is not that simple. It is a misconception that poor posture is due to lack of attention in posture. Posture is a process that operated by reflex, which means posture will be made throughout the day without realising it. A good example is breathing. People breathe approximately 17,000 to 30,000 times per day, never aware of it. Breathing can be controlled – such as slow, fast or stopped. People attempting to maintain good posture intentionally for the whole day will be equal to “I am going to breathe 25,000 times today”.

In next month’s article, I will write about how to avoid poor posture from developing.