The best exercises to improve forward head posture or upper crossed syndrome from the hand of an expert physiotherapist. This unsightly postural abnormality is caused by upper crossed syndrome, a very common musculoskeletal problem that combines other postural alterations such as hyperkyphosis or forward shoulders. NECK SELF-ELONGATION The first exercise is the most important of all. By performing it we will achieve a stretch of the neck and neck muscles and an activation of the deep flexors of the neck. In addition, its correct execution will provide you with a pleasant and analgesic sensation that will immediately reduce neck pain. We stand with our back to the wall, supporting our shoulders and buttocks. Observe the position of your head in relation to the wall; the distance between them gives us an idea of ​​the severity of your situation. The further away your head is, the worse it will be. Extend your neck and rest your neck on the wall. As you can see, an increase in cervical lordosis occurs. To correctly perform the exercise, we must point our chin backwards, while the nape of the neck moves up the wall. If the movement is performed correctly, we should see how the space between the neck and the wall decreases. We hold the contraction for 5 seconds and relax. Perform at least 15 repetitions of the exercise. If you manage to master the technique, I suggest you start practicing it without having to lean against the wall. ELASTIC PULL TO THE CHEST Get an elastic band of considerable length, and tie a knot approximately halfway. Place the elastic in such a way that it is fixed when closing the door. Sit on a stool in front of the door, and take each end of the elastic with each hand. The exercise seems simple, but it is not. To achieve greater activation of the muscle we want to work, the lower trapezius, we must lower and bring the scapulae closer together while slightly pulling with the arms. This is not a strength exercise, but a postural one. Lower and close your shoulder blades together and then pull your arms slightly bringing your elbows towards your chest. Hold the contraction for 5 seconds and relax. Perform 3 sets of 12 repetitions. PECTORALS STRETCH Without forgetting the door, this time place the arm of the pectoral muscle to be stretched in the frame and rotate your body, opening the angle between the arm and the chest. The feeling of tightness should be located in the chest. You can vary the height of the arm to concentrate the stretch on the lower, middle or upper area. Hold the stretch for 45 seconds. Perform it at least 4 times. PECTORALS INHIBITION Next, we are going to relax and inhibit the upper pectoral area, which is the main culprit of the anterior rolling of the shoulders. We need a hard ball and a wall to place it on. We lean our chest against it in such a way that the pressure is concentrated on the upper pectoral area near the clavicle. For greater effectiveness, we can open the arm in abduction and external rotation to add more tension to the muscle, or do it directly on the floor, taking advantage of our own body weight. Find the points or areas of greatest tension and work them for at least 30 seconds. Concentrate on the upper pectoral area and the front of the shoulder. STRETCHING THE ANGLE AND TRAPEZIUS The trapezius and scapular angle stretches are great classics for cervical pain. For the trapezius, we bring the ear towards the shoulder laterally, and apply slight pressure to the head to notice a greater stretch, the tension should be felt on the lateral side of the neck. For the scapular angle, we must rotate and flex, directing our gaze towards one of our breasts. We apply slight pressure with our hands downwards to increase the feeling of stretching, which should be located behind the neck laterally. For both stretches, we count 3 repetitions per side of at least 45 seconds. PELVIS MOBILITY If you follow our channel, you will have discovered the importance of the pelvis in your general posture. Usually, the upper crossed syndrome is accompanied by an anteverted pelvic position. In this case, we perform a simple release of its mobility through a cat and horse exercise. Rolling and unrolling our pelvis. INHIBITION OF THE ECM Finally, one of the most important steps for the anteriority of the head is the treatment of the sternocleidomastoid. Ideally, this routine should be performed at least 3 times a week.