How to TRULY correct forward head posture
HTML-код
- Опубликовано: 5 окт 2024
- Forward head posture is very common, and may find it difficult to deal with due to several lesser known factors contributing to the dysfunction, such as hip position and scapular height.
If the pelvis is situated in front of the shoulders, in swayback posture, it will be almost impossible to get rid of FHP as it is helping to maintain equilibrium. Likewise, if the shoulders are hanging too low, this will force the cervical spine to protract and hinge.
A multifactorial approach is necessary to deal with FHP.
This was one of the most helpful tips, the shoulder shrug! Didn't realize I had depressed shoulders until I saw your videos awhile ago and I've definitely had less pain from the shoulder fix.
This gentleman is excellent. I have seen his other videos an they are also excellent. His musculoskeletal descriptions are right on and easy to understand. I look forward to more.
So simple with the explanation about nervous system, surprising this doesn't have more views.
Thanks bud
Your channel is absurdly underrated, i had a 6 years battle with my posture and with my shoulder/scapula progressing in fact, as you mentioned in this video, little to nothing because the progress would disappear much faster than I obtained it... I had 2 surgeries and I lost the count of PT's looking into my case and failing one after the other, all treating the symptoms and not the root cause of my issues.
I really enjoy your content and apply it into my daily practices and I must say, the progress has never been this fast. I am grateful for your explanation and want thank you very much for the content you are putting out here.
Wow! What surgeries?
@@Nauseousjohn85 2 atroscopic labrum fixations and partial artificial replacement of the labrum because only 30% was left
Thank you so much for the explanation. I do stand with my hips foreward but I never knew the relationship with my neck
So how to stand with hips backward? I tried holding position but it foesnt last long, any advice how to mave ur hips back?
The pelvis going forward is exactly the problem I have and I never realized it.
One thing that bothered me for example when I'm wearing jeans there is always a gap between the jeans and my knees because of the pelvis pushing foward. None of the "foward head posture" videos I watched addressed the pelvis issue like you did.
Now I know where I have to work on my balance, thank you Kjetil !
Thank you, helping me get over my lifetime bad habit of slouching. It’s really taking its toll on me now that I weigh a lot more than I used to. 👍🏼
Well done mate
So glad I found this channel.
Your videos are literally changing my life :O
Wow! four years ago? why am i just getting this notification? 😐 never the less thanks 😊
Really good explanation, thank you!
I’m so confused I keep coming back to this video probably because I’m an idiot sometimes but you keep saying bring the shoulders back and up. But you also say in the website you just need to bring the shoulders straight up… not back, not forward, straight up. So what should I do?
A) be long through the neck then shrug the shoulders straight up keeping chin down/ slightly extended via updated video
B) long through neck then raise the shoulders up then back.
Hopefully someone who understands this topic much better than me will find this comment!!
I really like this guy.
But holding shoulders up is like doing a slight shrugging movement. If I do this all day will I cause my traps to stress or strain?
Yes, and when it burns you can pat yourself on the back. You did a good job. You'll get used to it within a few months. The trap ache just means that you're weak.
Thank you so much for your efforts and insight :)
Please put out a video on exersises or cues to get the pelvis back behind again.. Your videos are the only ones online I can find that make solid sence on proper pelvic posture.
No exercise; it's a postural change. You pull the pelvis back and up, and you stay there. Just like I show in the video.
Very informative. Thank you.
Does sleeping position matter?
For some, yes, for most, no.
MSK Neurology I’m having trouble, at 50, with my neck hurting after sleeping. I believe that correcting my posture might help, but needs doing regardless. So I’m looking to educate myself on two types of products before shopping them.
1) some sort of cervical brace for stability while sleeping (maybe also while using mobile devices or computer on occasion)
2) either a upper torso, back or both posture correction brace (I’m not sure which is best, but I slouch too much when sitting)
I do have a concern about possibly becoming dependent upon #2, instead of doing exercises/stretches. I’m wondering if I perhaps should use the correction initially for a while and then only on occasion. Any thoughts would be much appreciated. I’m learning before buying anything, since we’re dealing with the spine. I don’t think that a nighttime cervical brace is necessarily a good idea, versus shopping for the right mattress/pillow combination.
Thank you very much for providing this helpful content. You’re contributing to the world in a positive way.
@@junior.von.claire Maybe try looking into posture pump? It's pretty much cervical traction but its a bit different then others. It's a product you can buy on amazon or their website, and at 20 I have a lot of neck issues and it does help me a bit, but it depends on the individual person of course.
Daniel Thanks!
When you say "we get the patient out of swayback posture." How do you do that exactly? Just by making it an intentional habit? Or does this entail physical therapy of some kind?
Its crazy to think you never hear this advise. It's always the opposite, scapula depression and retraction. Over the years I thought I had overactive traps and emphasized scapula depression during many movements but it was a detriment to myself. With that slight scapula elevation chin tucks feel so much more natural and targetted
He advises against chin tucks in another video, though.
Great video! Thankyou!!
you make a lot of sense. get to the "underlying" issues. i just subscribed. where is your clinic?
Proper alignment is so hard...especially if you've been out of alignment for most of your life....my scaps are upward rotated, i have sway back and forward head posture.
And incredibly tense musculature.
I am an RMT...and I employ this for my clients but cannot break the bad habits for myself .....the migraines are severe.
look up neal hallinans vidoes on youtube he goe deeper into swayback as a cause of fhp
I love you man!!!!
This might just solve my problem" many thanks! What would you recommend to retrain the correct pelvis position?
Very interesting! So all these chin tucks and stretches are essentially useless since the work against the NS and thus they won’t give lasting improvements?
Yes
Nice video , thanks. How do you get hips to be aligned? It causes my one shoulder to be higher and tension. Thanks
Thank you Very Much
I’m a little confused, you mean by moving shoulders directly upwards will put scapula in correct position?
And I’m not a fitness professional just a student at uni, I think that when pelvis goes forward thorax goes out of alignment and this results in winging scapula, because scapula sits on thorax and when thorax is out of alignment, scapula is adjusted by different muscles and I think if we can correct our posture by bringing pelvis back and thorax forward then scapula can sit nicely on thorax and doesn’t need to adjusted by different muscles and it will use muscles which it was intended to use like trapezius etc and resolve itself automatically.
It's not that simple
Great video. I have bad scapular winging. My scapula moves laterally way too much while resting and especially when lifting. What are your best scapular winging exercises? I’ve heard the target is serratus anterior. Thank you!
Winging is not fixed by exercises, only postural correction. SA to fix winging is a myth. Read the scapular dyskinesis article on my website
I have swayback posture and have exactly what you said, but I'm struggling to come out of swayback at the moment, not sure how long it will take. I'm trying to make sure I'm sitting correctly at the desk.
What’s your opinion about malocclusion causing forward head posture
Pls give some more tips to improving forehead problems
Would this mean that people with good posture subconsciously are always slightly shrugging by their shoulders? If you asked someone with good posture to drop their shoulders would they drop
Thank you
Im trying to correct my posture and found your videos. Your info is new to me, I will be trying it out. My C1 moved out of position but its holding now. I visit an upper cervical chiropractor. He has told me nothing. Ive been dizzy 24/7 since April 26. I cant drive. Its not vertigo though I had that for 2 days at the start. I dont have pain. I do have a throat noise at night that wakes me up, a snore noise. What do you suggest I do to get rid of the dizziness, thank you!
This made me realise how weak my traps are, yikes.
Do you have any tips on coming out of swayback? Will it take several months, or weeks of daily exercises?
So a depressed scapula can cause forward head? Damn I’m dysfunctional! Thanks
Most common cause of shitty neck posture
@@MSKNeurology How do I know what height to set up my depressed scapula? I ain't a fitness professional - I guess just elevate with upper trap and hope elevated is better than depressed?
@@johnsmith-yv7rp Just pull them up half an inch or so
MSK Neurology yeh have been - definitely helps thanks!
Where is the actual exercise? What is the timing?
Thank you! I have been getting prolotherapy to my cervical spine and I still have symptoms. The doctor never looked at my pelvis.
Damn this corrected my posture within few minutes, but now i feel like intentionally tweaking my butts out. Any fix for this? Like how to build pelvis muscles so that pelvis doesnt move forward again?
Just try your best and be patient, you'll get used to it
Hey so when straightening your neck, i am confused. Obviously you could straighten/lengthen it even further by retracting your head backwards horizontally, what is this golden spot where you are seemingly to me arbitrarily not going further back or even further forward. Is there some natural relaxed position? Is that what you are tapping into?
The shrugging movement that you're advocating is utter nonsense. Constantly pulling your shoulders up will activate your sympathetic nervous system and will put you in a fight or flight response. This is well documented. The upper trap is tense because it´s compensating, not because it´s weak.
Good luck with that
@@playermartin286 Then go to another channel
It’s not nonsense, it’s sense
Why upper trap compensate?
@@antoniovillargo6319 it’s lengthened, so there is more stress put on it when it is required to work. All muscles have a “correct” position to be in for it to work in the most efficient way it was made to. SO if you put the muscle in the correct spot, it will not be over or under worked anymore!
It is also compensating for taking over the role of other muscles used in upward rotation of the scapula, or during breathing (inspiration) which included the SCM and scalenes. If those are weak or shortened/lengthened then it will do more work that it’s supposed to. Commonly the upper trap is overactive because the Rotator Cuff muscles are not working properly, so it compensates for this lack of functioning of the SITS (rotator cuff muscles). I hope this helps!
Everytime I do this it makes my arms, legs, and pelvic region tight and numb. Im doing it right it just sucks and makes me feel wrong. Help!!
Great content! I have a question to ask. 3 years ago i chose dentistry over medicine. That day I'd had a neck pain and pain in the fingers of my right hand for a week. I thought, i didn't have any major problems with my neck before and I've been feeling this pain for a week so i don't wanna decide against dentistry because of it. But unfortunately the pain hasn't gone away ever since. i went for MRI and doctors said it's because forward head and abnormal curvature of my neck is pressing the nerve. I went for physical therapy and it helped but after six months the pain came back. even walking or standing triggers it. Both stiffness and pain in neck and pain in the fingers of my right hand. Now I have 3 more years to finish dental school and I'm not even sure if i can become a dentist or not. Or even if i should quit or not. I don't even know if it's too late for me to get into med school. It's really hard (if possible) to do that now. I feel like i made a huge mistake. I'm 21. Should i quit dental school? It means a lot if you answer.
man im in my final year as a comp sci major. I thought id have to drop out cause of my chronic shoulder and elbow pain. But after 2 months of working on my posture im basically healed. What this guy preaches is true. U have to change ur habits. sit with good posture, take frequent breaks (go on walks, jogs, stretch)...etc
@@talhaali1977 thanks for answering. Turns out i have military neck (loss of cervical lordosis) which compresses the nerves. I'll try and do my best to fix it this summer. Either way i won't drop out because even if i can't practice dentistry, the degree will definitely come in handy one day. I might get better and be able to become an orthodontist which doesn't require as much neck bending. At this point, honestly it makes more sense to be both a physician and a dentist rather than to drop out...
My chest is heavy and I think it adds to the downward shoulder. Is there additional exercises for females?
Just get stronger. Caving in due to fatigue is normal in the beginning, but if you keep working on it, you will adapt and get stronger.
This may be a stupid question, but should I maintain this posture whilst sitting?
Yes
How can I fix my anterior pelvic tilt?
Hey doctor, I have deppressed shoulders. I think that its because when ı started lifting ıve done too many chest and lattisimus exercises but not a single upper trap or upward rotation exercise. How can ı fix it? I also have a little degree of forward head. Great video btw
Thanks a lot , i feel like day by days my tmjd pain start to reduce too with this posture , is this normal ?
It can, because there will be less tension on the suprahyoids which cause less posterior pulling on the mandible. But it depends on the cause. In some cases, as said, yes.
Is there a video that show before and after ?
När du sa att din kompis Thorsten gjorde det fattade jag
What if T1 thru T5 is wedged shaped and angled way forward causing bad forward head? Thats what mine is caused from hyperkyphosis 76 degrees. My posture grew into this shape thru adolescence due to slouching at a school desk sleeping so the bones solidified into that shape with the neck way down and back way curved at a school desk plus slouching sitting posture. WHAT can i do please????
GREAT!!!
It is impractical and painful to try to hold shoulders in position all day. I was trying to hold mine back and down and I was doing lots of room for squeezing my scapulas together. Now I have nerve pain in both elbows. Could this be from the back and down cue, in your other video, the pain is in the ulnar nerve. It is the “funny bone” pain.
An orthopedic specialist said, I am just bending my elbows too much and working out too much.
Is the scapula is back and down cue causing my pain or just excessive bending of the elbows?
He literally said in another video to never hold your shoulders far back and down. Ur prob compressing ur brachial plexus irritating it giving u symptom
How to maintaon this when u hve to sit and write at a desk and have to look down?
Thank you so much !!
Will me muscle knots disappear by keeping the posture too ?
If they are related to your posture, yes, if they're not, no.
What is the connection of this with lateral pelvic tilt? Righting reflex if the unstable neck tilts the head a certain way? Also have you had patients with possible nerve root irritation causing reffered periscapular pain that gets triggered with deep neck flexor work? Would you push on with these corrections or do something prior?
Meh
@@MSKNeurology informative response
Please can you share the scientific literature that supports this claim?
I feel shake on the other parts of body while doing this, I'm doom !!
Don't tense up
Do I understand your advising to go from swayback posture to posterior pelvic tilt? Apologies for any confusion on my part.
@@Lexa-ne1md you are mistaken. Forward head posture is just a compensation of pelvis imbalance, so if you got anterior pelvic tilt, your cervical spine gonna compensate and save your lumbar spine from pinching the discs and just lean forward. Pelvis has to be in NEUTRAL position not anterior not posterior.
@@Lexa-ne1md true
The intro played at 1.25 is where it's at lads.
Do you think if I do this I will be able to knit again?
Can't answer that without consulting
A critical question.. I've spondylosisthesis at L5-S1.. I also have cervical disc herniations.
In order to correct my neck posture, I understand that I need to push my pelvis back. But this would probably deteriorate my spondylosisthesis..
My physical therapist advised only to strengthen my core. What would you reccomend?
If you have a significant anterolisthesis (ANTERO) at the L5S1 then this is a potential contraindication, as sacral anteversion is known to increase progression of anterolisthesis. For a case like this you'll have to abook a session, I can't advice without seeing you and your images.
If you believe you have neck hinge issues, what is the best position for sleeping. Most of my headaches occur in the middle of the night.
There's no weight on the neck when you sleep. You are overthinking this.
Noctural headache is probably vascular. Try a beta blocker before going to bed, but talk to your doctor before starting any medical treatment.
For me I finally realized that sleeping on my back was causing a lot of my neck pain. Sleeping on my side with a firmer pillow of the same height and my shoulder and having a pillow between my legs and arms works best. I would try that
When I put my shoulders in this position I get pins and needles running down both of my arms almost immediately
You're doing something wrong then. That'll only happen if your scap is too low (crushing the plexus) or if the pec minor is so tight that when you slightly retract the scapulae, subclavian artery compression occurs.
The same happens to me colter
@@MSKNeurology same thing happens to me, and when I tuck my pelvis like you say it tightens up my pelvis ans crotch region and I get pins and needles in my feet and legs
You can't just remind yourself 24 hours to stay in good posture. Usually you have to do strength exercises to fix the posture problem. Therefore if you have a pelvic issue you'll need to strengthen your core. Everyday, you might have to do 20 x 3 repeats. You will also have to loosen up the muscles pulling you to the incorrect position. You can't just remind yourself to pull your posture up etc. It won't happen. Your body needs training- Join the gym
Complete nonsense. This is a myth. ruclips.net/video/DThVuJ2qlXU/видео.html
Agreed! If that were the case, everyone would be out of pain and have perfect posture
What do you recommend to strengthen the core?
The missing link is AIRWAY
Yeah, no.
@@MSKNeurology In my case, and tons of people I talked to, it was
Du låter svensk?
Norsk
i kinda look like the middle one
Damn your arms are huge.
You sound Swedish?
Norsk
Voice cracks
Talking to much
Where is the actual exercise? What is the timing?
No exercises.