
Forward Head Posture & Athletic Performance
Peak Athletic Performance and Posture are Related.
How Forward Head Posture Impacts Athletic Ability, Speed, Balance and Power.

Forward Head Posture Reduces Sensorimotor Integration and Athletic Performance
When it comes to athletic performance, every millisecond counts. Whether you’re sprinting down the court, leaping for a spike, or balancing on your toes. Your body’s alignment can make or break your game.
Unfortunately, for many athletes, a silent saboteur lurks—Forward Head Posture (FHP). It’s not just an aesthetic concern or a source of nagging neck pain; it’s a biomechanical disruptor that can undermine agility, balance, and strength.
What Is Forward Head Posture?
Forward Head Posture occurs when the head shifts forward relative to the body, throwing off the natural alignment of the spine.
Currently it is called ‘Text Neck’. But this phrase does not really give justice to the significant biomechanical, neurological, structural loading and arthritic changes it causes. It is a bit like saying someone who has appendicitis may have a ‘sore tummy’.
Imagine drawing two lines: one horizontal from the base of the neck (C7 spinous process) and another angled upward to the tragus of the ear. The angle where these lines meet—known as the Craniovertebral Angle (CVA)—serves as a measurable marker for posture. A CVA of less than 55° is considered abnormal, indicating significant forward head displacement.
In Clinic, we take a more precise measure using X-rays. A CVA of 55 degrees correlates with an anterior head translation of 25 mm or more as measured on the lateral view of the neck. For those paying attention, we see this far too often in new patient examinations. It begs the question – what is your translation and are we successfully getting it under 20 mm to ensure optimal function of your spine?
This poor alignment, or as we call it Subluxation pattern, isn’t just a cosmetic issue. It stretches the spinal cord and increases tension, potentially reducing nerve impulse velocity in the spinal cord by to 10–20%. It may actually be implicated in reducing blood flow to the brain.
In simpler terms, it reduces the ‘neurological water fall of life’ that travel from your brain to your body and body back to the brain through the spinal cord in the neck.
Astoundingly in athletes, we can now measure the compromised communication between the brain and muscles.
FHP and Athletic Performance: What the Research Shows
A recent study published in the Journal of Sport Rehabilitation examined 100 collegiate athletes who played volleyball, handball, or basketball. Half had abnormal FHP (CVA < 55°), and the other half had normal posture. Despite being pain-free, the athletes with FHP underperformed in four key physical fitness tests compared to their well-aligned peers:
- Agility and Speed (T-Test): Athletes with FHP were, on average, one second slower.
- Static Balance (Stork Test): FHP athletes struggled to maintain balance for several seconds less.
- Dynamic Balance (Y-Balance Test): Performance was poorer overall.
- Leg Power (Vertical Leap): Their jumps were 9 cm shorter—a significant disadvantage in high acceleration sports.
Why Posture Matters in Sports
Poor posture doesn’t just affect aesthetics; it impacts the very foundation of athletic performance. FHP creates a domino effect of biomechanical dysfunction:
- Decreased Balance: The forward shift alters your centre of gravity, making it harder to maintain stability.
- Reduced Speed: Misaligned posture inhibits the rapid, efficient movement needed for peak performance.
- Weakened Strength: Muscles compensate for poor alignment, leading to less effective force production.
The linear relationship between FHP and performance is quite strong: as the CVA decreases, so do balance, speed, and power.
It’s Not Just About Sports: FHP and Everyday Wellbeing
FHP doesn’t stop at slowing athletes down. It’s a key driver of postural pain syndromes like headaches, neck pain, and upper back tension. These symptoms are just the tip of the iceberg; studies also show that:
- Abnormal FHP correlates with slower ocular motor reaction times, affecting the ability to track objects—a critical skill for athletes and non-athletes alike.
- Increased spinal cord tension impairs sensory processing, slowing down reflexes and reducing overall efficiency.
However, the good news is that correcting FHP using Chiropractic BioPhysics and Spinal Traction, can dramatically improve not just athletic performance but also overall health and healing. Proper alignment helps the spinal cord function optimally, enhancing nerve signal transmission, improving coordination, and even accelerating recovery from injuries.
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What Is Sensorimotor Integration, and Why Does It Matter?
At its core, sensorimotor integration is the brain’s ability to combine sensory inputs (like sight, touch, and proprioception) and translate them into coordinated movement. It’s like a backstage crew ensuring the star performer—your body—delivers a flawless show. Think of it as the orchestra conductor for every kick, jump, and pivot an athlete executes. When sensorimotor integration falters, the entire performance can hit a sour note.
Enter Forward Head Posture (FHP)
FHP, often defined by a craniovertebral angle (CVA) of less than 50 degrees, is the digital-age epidemic. Hours spent hunched over screens mean more heads jut forward, placing stress on the cervical spine. This study compares athletes with FHP to their upright peers (CVA above 55 degrees) to assess how their sensorimotor integration and athletic performance stack up.
The Research Rundown
The study recruited 100 collegiate athletes—50 with FHP and 50 with normal head alignment. Note; these athletes were PAIN FREE. While FHP is often associated with neck pain, lower back pain, headaches and migraines etc., this trial had nothing to do with pain. It’s about optimal function and performance!
The researchers used neurophysiological tests to measure sensorimotor integration, focusing on brainstem, parietal, and frontal lobe activity. Athletic performance was assessed with agility tests, leg power measurements, static balance (stork test), and dynamic balance (Y-balance test).
And the results? Let’s just say the FHP group’s sensorimotor orchestra seemed a little out of tune. On average athletes with abnormal FHP were 1 second slower in their agility sprint times, their vertical leap was 9 cm lower, their ability hold the stork balance test was several seconds less and their dynamic balance was poorer than athletes with normal head posture. Wow!
Key Findings
- Sensorimotor Integration: The FHP group showed reduced activity across critical neurophysiological markers:
- Spinal N13 (responsible for initial sensory processing).
- Brainstem P14 (integration hub).
- Parietal N20 and P27 (responsible for spatial awareness and proprioception).
- Frontal N30 (decision-making and motor coordination).
These diminished signals suggest that FHP disrupts the smooth communication between sensory inputs and motor outputs.
- Athletic Performance:
- Agility: Athletes with FHP were slower in T-test agility runs, with performance dropping faster than a Wi-Fi signal during a storm.
- Leg Power: FHP participants lagged behind in vertical jump tests, possibly due to compromised spinal alignment reducing power transmission.
- Balance: Both static (stork test) and dynamic (Y-balance test) balance were significantly impaired in the FHP group, indicating a domino effect on overall stability and coordination.
What’s the Connection?
The study highlights a strong correlation between the degree of FHP and sensorimotor inefficiency. The more forward the head, the greater the disruption in sensory feedback loops. This miscommunication likely hampers the nervous system’s ability to coordinate precise movements, akin to trying to dance when the music’s out of sync.
Implications for Athletes
- Performance Plateaus: For athletes, FHP could mean hitting a ceiling in speed, power, or balance—key elements in most sports.
- Injury Risk: Poor sensorimotor integration may increase susceptibility to injuries, especially those involving coordination or balance.
- Training Setbacks: Without addressing FHP, athletes may struggle to optimise their training efforts, essentially running uphill in sand.
Our Approach: Aligning Posture, Enhancing Life
We believe in addressing the root causes of pain and dysfunction, not just treating symptoms. For athletes and non-athletes alike, improving posture is a cornerstone of health and wellness. By correcting FHP, we help:
- Restore Postural Balance: Realigning the spine reduces spinal cord tension and improves nerve impulse velocity.
- Boost Athletic Skills: Better posture equals better agility, balance, and strength.
- Promote Long-Term Wellbeing: Proper alignment appears to support faster healing, greater energy, and reduced risk of chronic pain.
You don’t have to be an athlete to reap the benefits. Whether you’re aiming for gold or just want to wake up pain-free, addressing the underlying structural changes that actually cause your bad posture can transform your life.
Better Posture, Better Life
Forward Head Posture, and lack of neck curve, is not just about standing funny or ‘looking at the ground’. It is actually a mechanical, or structural, problem within the spine that is preventing you from standing and moving correctly.
Sure, try and make reasonable efforts to ‘stand up straight’ or sit in an ergonomic fashion. But arbitatrily ‘holding your head up’ does not fix the underlying structural issues or solve the sensorimotor firing in the spinal cord. Oh if only it was that easy…
FHP may seem like a small issue, but its impact on athletic performance and overall health can be profound. The next time you feel that familiar neck ache or struggle with balance during your workout, remember: it might not just be fatigue; it could be the incorrect alignment, or lack of correct curve within your neck, that is upsetting your posture and holding you back.
The best part? Generally it’s fixable – or it can be significantly reduced as you can see in our results page. With the right guidance, Chiropractic BioPhysics Protocols, Mirror Image Exercises, Mirror Image Spinal Traction, you can improve your alignment, enhance your physical abilities, and take a step toward peak performance—both on and off the field.
A Note of Caution
While the findings are compelling, this study focused on young, asymptomatic athletes. Future research should explore how FHP impacts broader populations, including those with chronic pain or neurological conditions. Additionally, while the CVA is a useful metric, more detailed imaging techniques, like the X-ray evaluations we provide in Practice, could provide even greater insights into spinal alignment.
Take the First Step
Don’t let FHP be the weak link in your chain of success. Whether you’re an elite athlete or someone who just wants to move and feel better, addressing the cause of your postural concerns could be the game-changer you’ve been waiting for. Visit The Spinal Centre today—because better posture isn’t just about standing tall; it’s about living your best life. For Real. Not just on the ‘Gram.
The Spinal Centre – Neuro-Musculoskeletal SolutionsThe Spinal Centre provides the Best Natural Medicines, Health Products and Nutritional Solutions to Free You of Pain and Improve Your Spinal Health.The Spinal Centre is a leader in the management and treatment of spinal pain and disability including:
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