请问HN：你成功治疗过前倾头姿势（“书呆子脖”）吗？
我一直受到常规的紧张性头痛和颈部肌肉僵硬的困扰。当我站在墙边时，墙壁与我后脑勺之间大约有一只手的宽度，而我的伴侣则只有一个手指的宽度。
我看过很多声称可以治疗“书呆子脖”的视频，但其中一些内容相互矛盾。例如，有些人说“不要做下巴收缩”，而有些人则说正好相反。我对那些投机者持怀疑态度，希望能找到可信的建议。
这里有没有人成功治疗过“书呆子脖”？如果有，你是怎么做到的？你注意到了哪些改善？我想象着需要遵循某种“方案”，但我不知道自己是否能独立完成，还是实际上需要去看物理治疗师。
简而言之：网上有很多建议，但我更信任HN社区，期待听到一些真实的经历。谢谢！
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I am struggling with regular tension headaches and stiff neck muscles. When standing at a wall, there is about one hand width between the wall and the back of my head. For my partner it's just a finger width.<p>I have seen lots of videos that claim to be able to treat nerd neck, but some of them are conflicting. Example: some say "don't do chin tucks", some say the opposite. I am suspicious of grifters and would like to find trustworthy advice.<p>Has anyone here successfully treated nerd neck, and if yes, how did you do it and what where the improvements that you noticed? I am envisioning some sort of "program" that I need to follow, but I have no idea if I can do this by myself, or if I actually need to go to a physiotherapist.<p>In short: there is a ton of advice out there, but I trust the HN crowd more and would be very happy to hear some anecdotes. Thank you!