If your head and neck stick out forward from your spine and shoulders then, and if you are having a lot of tension in the neck or headaches, there is a quick exercise that will help your correct this issue. It is called "fly on the wall" exercise. Just like a fly stuck on the wall -- put the whole back of your body against the wall and push your head, shoulders, back, hips, and hands against the wall. Then gentle push your entire body toward the wall. Hold this for 30 seconds to a few minutes. You'll notice that your body starts to shake, because you're not used to this kind of posture, but this will take tension off your neck, shoulders, chest, and hips. This is an amazing exercise to help you improve forward head posture.