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  • Kinetic Restoration LLC

The Missing Piece in "Forward Head Posture" or "Text Neck"

Forward head posture is a common issue that affects many people, especially those who spend long hours sitting at a desk or using electronic devices. This posture is characterized by the head being positioned in front of the shoulders, which can lead to a range of issues including neck pain, headaches, and even breathing difficulties. If you cruise the internet for tips on preventing or reducing text next or forward head posture, most videos and articles will talk about the neck itself: stretches, strength exercise, cervical traction devices, etc. Here's an overlooked, but critical piece of the puzzle: The Thoracic Spine.

One of the key factors that contribute to forward head posture is a lack of thoracic mobility.


The thoracic spine is the portion of the spine that runs from the base of the neck to the

bottom of the rib cage. It is responsible for providing stability and support for the upper body, as well as allowing for a range of movements such as twisting and bending. When the thoracic spine becomes stiff and immobile, it can lead to compensations in other areas of the body, including the neck and shoulders.

In order to prevent forward head posture, it is important to focus on improving thoracic mobility. This can be achieved through a range of exercises and stretches that target the thoracic spine. Some examples include:

  1. Thoracic spine foam rolling: Lie on your back with a foam roller placed under your

mid-back. Slowly roll up and down the length of your thoracic spine, pausing at any areas of tension or discomfort.

2. Try the Cobra yoga pose: Lay on your belly on the floor. Place your hands on the floor just outside your chest, elbows pointing to the ceiling. Slowly press up, leaving your hips on the ground.

Take a few deep breaths and return to starting position. Repeat several times a day. If you experience sudden or significant pain in your low back, stop or try pressing up on your elbows instead of your hands.

3. Cat-cow stretch: Start on your hands and knees with your wrists directly under your shoulders and your knees under your hips. Inhale and arch your back,

dropping your belly towards the floor (cow pose). Exhale and round your spine, tucking your chin to your chest (cat pose). Repeat, switching from "cat" to "cow" several times. This mobility exercise can be done several times a day.






Incorporating these exercises into your daily routine can help to improve thoracic mobility and prevent or reduce forward head posture. It is important to note that everyone's body is different, and some exercises may be more effective than others depending on your individual needs. If you are experiencing pain or discomfort, it is always best to consult with a healthcare professional before starting any new exercise program.

In conclusion, thoracic mobility plays a crucial role in preventing forward head posture. By focusing on improving mobility in this area, you can reduce your risk of developing neck pain, headaches, and other related issues. Incorporate thoracic mobility exercises into your daily routine and enjoy the benefits of a healthier, more mobile spine.

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