I have forward head posture. What are some simple exercises to correct it? Should I have to leave sleeping on two pillows?

Question

Cat cow
practicing cat cow stretches and massages your spine. It also helps to relieve tension in your torso, shoulders, and neck while promoting blood circulation.
To do this:
1.Come onto your hands and knees with your weight balanced evenly between all four points.
2.Inhale to look up, dropping your abdomen down toward the ground as you extend your spine.
3.Exhale and arch your spine toward the ceiling and tuck your chin into your chest.
4.Continue this movement for at least 1 minute.
Chest opener
this exercise allows you to open and stretch your chest. This is especially useful if you spend most of your day sitting, which tends to make your chest move inward. Strengthening your chest also helps you stand up straighter.
To do this:
1.Stand with your feet about hip-width apart.
2.Bring your arms behind you and interlace your fingers with your palms pressing together. Grasp a towel if your hands don?t reach each other.
3.Keep your head, neck, and spine in one line as you gaze straight ahead.
4.Inhale as you lift your chest toward the ceiling and bring your hands toward the floor.
5.Breathe deeply as you hold this pose for 5 breaths.
6.Release and relax for a few breaths.
7.Repeat at least 10 times.
Ready to see how this all fits into an exercise plan? Check out our guide for better posture in 30 days.
High plank
the high plank pose helps to relieve pain and stiffness throughout your body while strengthening your shoulders, glutes, and hamstrings. It also helps you develop balance and strength in your core and back, both important for good posture.
To do this:
1.Come onto all fours and straighten your legs, lift your heels, and raise your hips.
2.Straighten your back and engage your abdominal, arm, and leg muscles.
3.Lengthen the back of your neck, soften your throat, and look down at the floor.
4.Make sure to keep your chest open and your shoulders back.
5.Hold this position for up to 1 minute at a time.
Thoracic spine rotation
this exercise relieves tightness and pain in your back while increasing stability and mobility.
To do this:
?come onto all fours and sink your hips back down to your heels and rest on your shins.
?place your left hand behind your head with your elbow extended to the side.
?keep your right hand under your shoulder or bring it to center and rest on your forearm.
?exhale as you rotate your left elbow up toward the ceiling and stretch the front of your torso.
?take one long inhale and exhale in this position.
?release back down to the original position.
?repeat this movement 5 to 10 times.
?repeat on the opposite side.

Julie Mercy J David · Accepted Answer

Cat cow
practicing cat cow stretches and massages your spine. It also helps to relieve tension in your torso, shoulders, and neck while promoting blood circulation.
To do this:
1.Come onto your hands and knees with your weight balanced evenly between all four points.
2.Inhale to look up, dropping your abdomen down toward the ground as you extend your spine.
3.Exhale and arch your spine toward the ceiling and tuck your chin into your chest.
4.Continue this movement for at least 1 minute.
Chest opener
this exercise allows you to open and stretch your chest. This is especially useful if you spend most of your day sitting, which tends to make your chest move inward. Strengthening your chest also helps you stand up straighter.
To do this:
1.Stand with your feet about hip-width apart.
2.Bring your arms behind you and interlace your fingers with your palms pressing together. Grasp a towel if your hands don?t reach each other.
3.Keep your head, neck, and spine in one line as you gaze straight ahead.
4.Inhale as you lift your chest toward the ceiling and bring your hands toward the floor.
5.Breathe deeply as you hold this pose for 5 breaths.
6.Release and relax for a few breaths.
7.Repeat at least 10 times.
Ready to see how this all fits into an exercise plan? Check out our guide for better posture in 30 days.
High plank
the high plank pose helps to relieve pain and stiffness throughout your body while strengthening your shoulders, glutes, and hamstrings. It also helps you develop balance and strength in your core and back, both important for good posture.
To do this:
1.Come onto all fours and straighten your legs, lift your heels, and raise your hips.
2.Straighten your back and engage your abdominal, arm, and leg muscles.
3.Lengthen the back of your neck, soften your throat, and look down at the floor.
4.Make sure to keep your chest open and your shoulders back.
5.Hold this position for up to 1 minute at a time.
Thoracic spine rotation
this exercise relieves tightness and pain in your back while increasing stability and mobility.
To do this:
?come onto all fours and sink your hips back down to your heels and rest on your shins.
?place your left hand behind your head with your elbow extended to the side.
?keep your right hand under your shoulder or bring it to center and rest on your forearm.
?exhale as you rotate your left elbow up toward the ceiling and stretch the front of your torso.
?take one long inhale and exhale in this position.
?release back down to the original position.
?repeat this movement 5 to 10 times.
?repeat on the opposite side.