Head Ramping
When the head habitually falls forward in front of the shoulders it creates the circumstances for neck strain, excessive rounding of the upper spine as you age (hyperkyphosis), and can even be a contributing factor for problems with breathing and swallowing. Sometimes the head jutting forward is part of a habit of reaching your eyes closer toward whatever it is you are looking. Another cause of the head jutting forward is that the relationship between the upper spine and neck has become "sticky" and adapted to that shape due to the recline of our chairs and sofas, etc. so that when we move from a reclined position to sitting and standing upright, the neck and upper spine have trouble straightening out and stay in that rounded position leaving the head hanging forward in front of the torso.
Use head ramping to offset that position bringing the head back over the shoulders and to work on regaining the natural curve of the cervical spine.
The technique of head ramping is to yearn the top of the head toward the sky while allow the back of the head and neck to slide backward. The up and back motion is like traveling the head up a ramp. Points to remember while practicing this motion:
Keep the ribcage/chest down and in place. when the relationship between the neck and upper spine has gotten too stuck together, any movement of the neck will tend to carry the ribcage and chest with it. So, keep the chest down.
Keep the chin from elevating. Often when we reach the end of how far the neck will move, we compensate by tilting the head backwards and lifting the chin. You may experience a bit of a double chin when practicing this exercise. That's fine for now - you don't have to walk around all day like that.
Don't force it. Let the movement be simple enough that you breathe and swallow easily. Pushing too hard may move beyond the natural curve of the neck and excessively straighten it.
Practice often throughout the day!
