Where’s your head at (physically speaking)? And why forward isn’t the way forward
Your head weighs around 5 kilograms; the same as a medicine ball. Imagine carrying that ball all day in a shoulder bag on one side. You’d feel off-balance, pulled over and probably aching on the opposite side where your body tries to compensate.
Now imagine that same 5kg is sitting on top of your spine… but instead of to the side, slightly forward. That’s what happens when your head shifts out of alignment, usually without you even noticing.
Our heads are made to move in all directions, but the trouble comes when we ‘hold’ one position for too long. These days, a forward head posture is common, thanks to phones, screens and habits we don’t even notice.
If you regularly get neck, shoulder or even lower back pain, and don’t have a condition affecting your neck position, it’s worth checking your everyday head habits.
Try this quick test:
Stand with your back against a wall; heels a few inches away from it, with your rear and the back of your ribs touching the wall. Is the bony ridge at the back of your head touching too? For many of my clients, it’s not.
When your head is regularly forward, the muscles in your neck and upper back are constantly fighting gravity. Massage can temporarily help release this tension, but what’s often missing is strength. Those muscles need to be strong enough to hold your head where it belongs; in a position that works with gravity, not against it.
So, what’s behind the forward shift?
The top culprits? You guessed - let’s start with the mobile phone! Heads tilted down, scrolling for long periods. But it’s not just phones, using laptops without separate keyboards, reading books held low, or even wearing the wrong prescription glasses can all encourage the same forward drift. (I’m having to hold the book further and further away... so it’s definitely time for a new prescription!)
Movement teacher Katy Bowman calls this ‘head chasing’, which is a perfect phrase for what it looks and feels like. It doesn’t just affect our alignment; it also impacts our balance, which matters not just when standing still, but also when walking. Walking is, after all, a high proportion of single-leg balancing movements. Misalignment up top can make us less stable and more prone to falls.
Becoming more aware of where your head naturally goes, and how often you slip into that forward default, can be eye-opening.
What helps?
Start with ‘ramping the head’, a brilliant technique from Katy Bowman.
Rather than pulling the chin back or tilting the head up, it’s about sliding the head ‘up and back’ along an imaginary ramp from the chin to the base of your skull. It aligns the head over your shoulders and pelvis, reducing strain and improving function.
Bonus tip: Balancing helps too.
When I coach balancing; on one foot, in line, or walking along a simple 2x4 beam, among other techniques, I cue clients to look straight ahead at eye level. This gives the visual system a reference point, and helps the inner ear (vestibular system) balance more effectively. It also naturally encourages ramping. Alignment improves, and balance follows.
It’s a great way to practise posture and have a bit of fun.
(‘Head chasing’ also changes how we walk, often into a shuffle, but that’s a topic for another post. Hit reply if you’d like me to cover that next.)
Want to try it?
Here’s a short video showing how to ramp the head, plus what not to do (chin tucks and head tilts cause more compression).
Strengthening moves
A gentle strengthening tip is using a squashy massage ball against a wall or on the floor - placed just on the ridge of your head. You can press a few times, but also add in a few seconds hold in the optimal position. When you press, notice how the muscles in your neck, shoulders and even right down your back respond - that’s what’s been working overtime when your head’s drifting forward.
And for daily life?
Raise your screens. Use a phone holder or book stand to bring them up to eye level. Put them on a shelf so you can stand and do some movements whilst you’re there. If you have a laptop think about investing in a separate keyboard and stack some shoeboxes under your laptop to do the same. Small shifts really do make a big difference.
If this makes sense to you and is useful, please like the blog or comment. If you would like to know more about ways to improve your alignment, balance and more in everyday life, join me on one of my next courses. The waiting list is now open (click to sign up here) and I’d love to support you to find ways for you to move better in your daily life.
