The problem may not simply be the position of your head — let’s start by improving the relationship between your shoulders and rib cage.

Today, spending long hours using smartphones and computers has become part of everyday life. As a result, many of us gradually develop the habit of leaning forward to look at a screen. Before we realize it, the head may be positioned well in front of the rest of the body, creating an unbalanced posture.

You may consciously try to tuck your chin and correct your posture, only to notice a little later that your head has moved forward again.

Does this sound familiar?

Why is forward head posture so difficult to correct, even when you are consciously trying to maintain better posture?

One reason is that simply tucking your chin or strengthening the muscles around your neck may not be enough.

First, try standing with your back against a wall.

Can you comfortably bring both shoulders back toward the wall?

For some people, this is surprisingly difficult.

So, what may be restricting the shoulders from moving backward?

Two important muscles that can contribute to pulling the shoulders forward are the pectoralis major and pectoralis minor, located at the front of the chest.

The pectoralis major connects the front of the chest to the upper arm near the shoulder joint. When it becomes shortened or tight, it can make it more difficult for the shoulder and upper arm to move comfortably backward.

What about the pectoralis minor?

The pectoralis minor has a particularly important relationship with the shoulder blade.

It connects the ribs to the scapula and, when shortened or tight, can contribute to anterior tilting and downward movement of the scapula.

When we spend long periods working with our arms positioned forward and relatively low — such as when typing, using a mouse, or looking at a smartphone — these chest muscles may remain in a shortened position for extended periods of time.

But if the main problem is that the shoulders are being pulled forward, how does this affect the position of the head?

The shoulders and head are connected through the muscular system.

One important muscle involved in this relationship is the upper trapezius.

The upper trapezius has attachments around the outer clavicle and upper scapular region and extends upward to the cervical spine and occipital region at the base of the skull.

Therefore, changes in the position of the shoulder girdle and clavicle can influence the mechanical relationship between the shoulders, neck, and head.

When the shoulders and shoulder blades remain positioned forward, the muscles connecting the shoulder girdle to the cervical spine and skull must function from an altered position. Over time, this can contribute to the tendency for the head to remain positioned forward.

This is why simply telling yourself to “tuck your chin” may not solve the problem.

Start with the foundation supporting your neck and head.

To help the shoulders return to a more appropriate position, it may be necessary to improve the flexibility of the pectoralis major and pectoralis minor, as well as the mobility and control of the shoulder blades and rib cage.

Rather than focusing only on the position of the head, we need to look at the entire relationship between the rib cage, shoulder blades, neck, and head.

Forward head posture is not simply a cosmetic issue. Depending on the individual, altered posture and movement patterns may be associated with symptoms such as shoulder and neck tension, stiffness through the upper back, and may also influence movement and loading elsewhere in the body, including the lower back.

If you are concerned about your posture, please feel free to contact Physio Center.

We assess the whole body rather than focusing only on the area where the problem appears. Based on the findings of your individual assessment, we develop a personalized exercise and treatment program to help improve posture and movement pattern

Physio Center

The Jikei University Hospital, Building E, 2nd Floor, Tokyo

Email: info@physiocenter.jp
TEL: 03-6402-7755

Physical Therapist: Ota
English-speaking Physiotherapist