Mindful Tips: Neck Posture

For proper posture of the neck, your ears should be aligned with your shoulders.


Bad posture, sitting at a desk, slumping, texting and working at a computer can all cause the ​head to move forward, moving it away from its centre of gravity, out of neutral alignment with ​their spine. This can create what is known as a forward head posture (FHP).


This places a tremendous level of increased stress on both the lower cervical and the upper ​thoracic spine. The muscles in your upper back and neck must also work much harder to ​stabilize and support the head, often leading to neck pain, shoulder pain and muscle tightness. ​Headaches at the base of the skull and cervical disc degeneration can also occur. Other effects ​can include: rounded shoulders and back, respiratory issues, and balance issues.


A study found that the head weighs about 10–14 pounds (lb) in a neutral spine position but ​increases in weight as it leans forward:


Position of the head Weight of the head


15 degrees 27 lb

30 degrees 40 lb

45 degrees 49 lb

60 degrees 60 lb]



Some potential causes of FHP include:

  • slouching
  • sleeping with the head raised
  • carrying a heavy backpack or purse
  • driving with a hunched back
  • sewing
  • reading in bed
  • whiplash or other injuries to the spine
  • weakness in the muscles of the upper back
  • arthritis and bone degeneration



Make some adjustments:


If a person sits at a desk for long periods of time, they should focus on maintaining proper ​posture.

This includes:

  • adjusting the chair to support the lower back
  • ensuring that the knees are a bit lower than the hips
  • placing the feet flat on the floor
  • positioning the screen at eye level
  • ensuring the keyboard is straight out in front and leaving a space of 4–6 inches on the ​desk to rest the wrists
  • keeping the mouse nearby and using a mouse mat with a wrist pad
  • ensuring objects are within easy reach
  • taking breaks regularly

Additionally, it is advisable for a person to avoid cradling their phone between their ear and ​neck.


Book a massage now to jump start loosening up that ​muscle tension. With regular massage, and adjustments in ​your daily life, you WILL see improvements!

Exercises to release tight neck and shoulder muscles.

Chin tucks

Supine chin tucks

Lateral stretches

Dr. Stefan Becker, Body Fix Exercises