Fix your posture today!

If you mouth breathe or suffer from forward head posture it’s time to take the steps to improve your skeletal posture.

Fortunately, there are several exercises and stretches that can help correct forward head posture and improve overall posture. I've outlined some simple yet effective exercises below that you can incorporate into your daily routine:

First check out this episode with Aaron Alexander on The Mouth Brain Connection Podcast:

Here’s some exercises to try:

1. Chin Tucks:

   • Sit or stand with your shoulders relaxed.

   • Gently tuck your chin in towards your neck, as if trying to create a double chin.

   • Hold for 5-10 seconds, then release.

   • Repeat 10-15 times.

2. Neck Stretches:

   • Sit or stand tall with your shoulders relaxed.

   • Slowly tilt your head to one side, bringing your ear towards your shoulder.

   • Hold for 15-30 seconds, then switch sides.

   • Repeat 2-3 times on each side.

3. Shoulder Blade Squeezes:

   • Sit or stand with your arms by your sides.

   • Squeeze your shoulder blades together as if trying to hold a pencil between them.

   • Hold for 5-10 seconds, then release.

   • Repeat 10-15 times.

4. Chest Opener Stretch:

   • Stand in a doorway with your arms bent at 90-degree angles and your elbows resting on the doorframe.

   • Lean forward slightly until you feel a stretch across your chest and shoulders.

   • Hold for 15-30 seconds, then release.

   • Repeat 2-3 times.

5. Upper Trapezius Stretch:

   • Sit or stand with your shoulders relaxed.

   • Gently tilt your head to one side, bringing your ear towards your shoulder.

   • Place your hand on the opposite side of your head and apply gentle pressure to increase the stretch.

   • Hold for 15-30 seconds, then switch sides.

   • Repeat 2-3 times on each side.

These exercises, when performed regularly, can help strengthen weak muscles, release tension, and gradually correct forward head posture. However, it's essential to listen to your body and avoid overexertion. If you experience any pain or discomfort while performing these exercises, please stop and consult with a healthcare professional.

Hope you found this helpful!

Dr. Steven Lin

www.drstevenlin.com