‘The 3 Essential Exercises EVERYONE Should Do’ …EXCLUSIVE video: stefan-becker.mykajabi.com/3-essentials My COACHING PROGRAM: stefan-becker.mykajabi.com/expressions-of-interest Over 12 weeks, I help people with poor posture, and upper body issues-like neck, shoulder, & upper back pain-improve their health using science-based mobilising, stretching, & strengthening exercises.
The neck hump had started to affect my breathing and hearing. (Probably some nerves were pressed) but the pillow trick is a life saver. The first time I tried it my head, arms were shaking. My breathing has improved after sleeping on my back for 2 nights. The neck is feeling straight and head is feeling light. Its like a new life for me and I can’t thank you enough for this. 🙏
A neck hump would affect breathing because the lungs wouldn't get enough oxygen, therefore the brain wouldn't either. Without the brain receiving enough oxygen, is a contributing factor to cognitive decline - dementia. Alot of Asian people also walk with their hands behind their back which helps with good posture. Consider doing daily head and neck exercises which will help hearing and even the eyes.
@@yourconnection9303 I dont understand why do hand behind the back help with good posture. It actually makes your shoulder roll forward and, usually when they walk like this, the upper body is slightly leaning forward. I believe walking with relaxed arms along the body, each one moving back and forth, is the best posture while walking!
I love that you not only have useful knowledge but you get straight to the point and put it across in an easy and relaxed manner. You're doing a great job with your videos
Ive done this morning and night for several years. I also sleepnin a recliner to prevent rollingg to the side. I removed padding from the chair pillow to prevent my head from flopping sideways. This is the greatest thing ive ever done. Im the same height that i was 50 years ago.👍👍
Thank you for making the thumbnail so intuitive and non-cryptic! So awesome when content on RUclips can be informative and helpful BEFORE you even watch the video!
Best video I've ever seen for this. Thank you so much. I've seen (&felt!) great results so far. I'm guilty of modern day poor habits but also carry so much stress and tension in my shoulders & neck. It's terrible. Even exercise doesn't help bc my muscles are too stiff & used to overcompensating. Little by little this is helping to reverse it.
@@tt_5450 1. pilates= gold for general mobility, flexibility & fine tuning muscle groups.. best literal overall shape ever been in once i added that to my routine. also amazing for core strength which helps posture. cassey ho (blogilates) makes great posture/back workouts if u can get past her girly-girl bubblyness lol. 2. dumbells (flys, rows, etc). 3. deadlifts and squats HOWEVER for me squats cant be bar squats anymore (too much spinal compression once i went heavy). i use kettlebells or very low weight on the bar. 4. either lat pulldowns (palms both towards and away, as well as wide and narrow positions) or chin/pull ups. 5. FINALLY not an exercise but several wall stretches, hanging upside down & dead-hangs.
Through trial and error, I literally invented a similar technique out of desperation trying to solve my blocked airways while sleeping due to my neck hump, causing my O2 levels to go dangerously low. Instead of a towel, I used a regular sized cervical pillow under my head, and a regular sized foam pillow underneath my upper back. It literally saved my life. I wish I had seen this video before then, it would have saved me from so much suffering. They say necessity is the mother of all invention, that certainly was my case! I am a mechanical engineer, so problem solving is in my tool kit. Lol
wow I've done the quick technique for like 3 days in a row now( I'm suffering for years and years from my back both from military injuries and motorcycle injuries and have done tons of physio) this made my back feel like a smile again I'm laying for around 20 minutes with the towel as a triangle as u explained and in the end just wormlike crawl my way up and down on it to further massage and release my upper back and just wow I feel amazing. ty sir this probably will change my life and I cant wait to come back to this video in a few weeks to read this comment and update with my progress
thank you because of my work, I was with a harness and hooks for almost 3 years. Then did work on a laptop which of course did not help. I back doing physical work because at 65 it better to move, I really appreciate your short version because I am a side sleeper. Will continue to work on opening chest muscles also.
Can you feel the stretching sensation in your mid back with this technique? ‘The 3 Essential Exercises EVERYONE Should Do’ …EXCLUSIVE video, only here: stefan-becker.mykajabi.com/3-essentials QUESTIONS? I answer questions here now: I’ve started a Facebook Group to help people achieve their musculo-skeletal goals. Join here… facebook.com/groups/bodyfixexercises AND I’m developing a Coaching Program! Over 12 weeks, I help people with posture related issues-like neck, shoulder, & upper back pain-discover their root problem and correct it using science-backed mobilising, stretching, & strengthening exercises… so they can feel straight, strong, flexible, & pain free again (and get back to doing what they love). Find out more, and join the wait list here… stefan-becker.mykajabi.com/waiting-list
Face pulls work wonders, along with rows and pull ups. Either sleep on a pillow under your back and no pillow for your head or have nothing. If you start the night on your back and wake up on your side, try having two pillows on either side of you to make it harder to turn.
Just be a little careful with Pull-Ups though because Pull-Ups tighten the lats... which can pull the shoulders forward and increase the rounding of the shoulders
I'm amazed of the way that you explain this process. I have watched so many videos but none of them is helpful as much as yours. You really inspired me as a pharmacist influencer to enhance the way that i explain medical information to people. Thank you so much keep going love your videos
Wonderful explanation, this helped a lot. Thanks! I want to add here, that if it's possible for you to swim regularly, do it. Doesn't need to be perfect, just try to do it at least once a week and swim for 20-40 minutes. Swim relaxed and take short breaks (1-2 minutes) if needed. With time you can swim longer and faster and really feel your body heat up. This in addition with the videos of this man fixed my posture and my upper and lower back problems for good (i do not have physical issues! Just a lot of sitting and looking downwards.).
Just wanted to add that I'm here cause of what excess swimming did to my muscle development and bad posture. It gave me upper cross syndrome, which is a terrible posture, and am currently trying to undo these muscle imbalances. I swam about 2 hours 6 days a week for a year fyi.
I've been sleeping on my back without a pillow because of constant stiffness in that area. A few deep breaths and I'll feel everything pop. Feels great. I had to train myself to be a back sleeper due to mid back pain from twisting and turning from side to side while sleeping.
@@ReallyMartha It doesn’t take very long, really. Just start and soon you’ll get used to it. So much so that you’ll soon realise that it is the most comfortable and relaxing position to sleep in. All the best!
@@ReallyMartha It was easier than I thought it would be, but the change was made because sleeping on my side or stomach was causing too much constant pain.
With years of bad posture from working on the computer and looking down at my phone, I will be trying this asap. I am 38. I know this is gradual but hopefully I can fix my posture and neck & back muscles to be strong enough to hold themselves upright on their own within the next couple of years. I am thinking once I fix them then I will only have to do maintenance exercises to make sure the problem doesn't ever return. When I stand up straight, I am at least a couple inches taller!🙂
I am glad you included the option for people who cannot sleep on their back. I myself actually find it comfortable so would be ideal, but I suffer from post-nasal drip which causes me breathing problems and results in sore throat if I try to sleep on my back.
thank you. Your shoulder pain exercises are also very good. I snore when I sleep on my back any tips to help this so I can lay on my back and slowly improve this?
Thank you for this helpful video! I tried the recommended steps and they've been effective. I now feel less tension from my head forward and round shoulders.
Thanks for this video. I’ve been using this technique and it’s been helping with my posture. Also, I find it a good way to enter sleep which is an unintended benefit of this for me. I have to wake up and side sleep or I’ll snore.
NOT being able to sleep on my back will obviously slow down the process of straightening my hunchback but doing this for say an hour a day every day please give me an honest ballpark figure on how long before I see major improvement in my posture as my time is limited and precious.. love your aussie no nonsense style.. cheers.
Thank you SO MUCH! This is expansive and will literally save my life! Pinched nerve, jaw locking, stress, IBS and leaky gut all because of forward head posture! Was looking EXACTLY for this! ❤️ thank you!
curious if you have any advice--or would even consider doing a full video for--side sleepers. I have nocturnal epilepsy and sleep apnea, so have trained myself away from sleeping on my back to sleeping on my side...and now i have posture issues! it seems even when i make a point of sleeping with a relatively straight spine (including the three pillow approach) on my side i wake up tooootally hunched and spend all day stretching it out. i've done the neck posture exercises from your other video for a few weeks but it feels like the way i sleep is just really interfering. any advice welcome and thanks for your videos!!
I just wanted to say thank you for this information. Its not often I see a video tailor made for my body. I not only have bad forward head posture, but tight thigh muscles too. I would love to see a follow up video for guidance on how to sit at a computer desk for long hours.
Hello! I've been looking for a fix for my forward neck posture and came upon your videos 2-3 days ago. I'm going to do some of these for some time and see how it goes. I fear I may have some condition stemming from my bad spine and head posture which is causing tingling/irritation on the left side of my face which gets more obvious when I run my finders down my left cheek or scratch it. Or at least I hope it's a condition stemming from the bad posture and will get better over time if I start working on fixing my posture.
Actually the sensation of the face comes from the cranial nerves, especially the Trigeminal nerve. Some causes are more serious, so you should check it out with your doctor. Doing stuff for your posture is great for so many things, so keep up the great work, but it's unlikely to influence your face.
Thanks for that. I've recently developed severe stiffness in my neck and a friend I bumped into told me to do away with pillows but I wondered how this could support my neck. I'll try what you're suggesting though I sleep on my back and sides throughout the night
Thank you for the excellent video. Is it possible to use the towel for those who suffer from Scheuermann's disease? Is it possible to reverse or improve that condition? I'm 40 yo and my condition is not too severe, but I suffer greatly for many years from lower back pain, specially sleeping and standing for more than one hour. I believe this lower back issue is due to the compensation arch it does from the kyphosis. Any advise will be very very helpful! Congratulations!
You can't reverse the bone damage but you can reverse the associated spinal joint restriction. I'd say these would be better for you. Start gently to try them out... ruclips.net/video/cHeGo07-EWs/видео.html
I went from a 14 degree neck curve to 15 degrees (X-ray check) after switching from a thick pillow to a medium pillow for 4 weeks. Uncomfortable at first but now even the medium pillow feels like too much. Switching to towels seems like a great idea, trying that out tonight
It was uncomfortable for me to sleep on my back, but, after adding some pillows under my knees, laying on a side became more uncomfortable. In a few nights, I was able to sleep without any problems.
Amazing. Like those wearable posture devices that pulls the shoulders back, someone should design a one which could be worn during the night to elevate the thoracic region.
I just saw your thumb nail and instinctively knew what to do. Ditch the towel... I'm a man! I took a pretty firm foam ball with that plasticy surface-finish from my son's toy box, put it under my upper spine and after 30 minutes, altering the position of the ball, I stood up and noticed immediatelly the increase in height. Unfortunatelly I got very sore muscles on the neck and between the shoulder blades and tension induced headaches the next day. And the spine itself has hurt for several days. I think I have to train a bit to increase the tension and tonus of the muscles on my back. Aber being stretched for so long they became lose after straighten up. This is a very nice trick. Now it feels unnatural to go back in my "rounded" position. And every time I walk by a mirror it's like I see some foreighner. Still got not used to my upright posture (after two weeks). That's awesome! Thank you! PS: Still haven't watched your video so far :D
This is very clever because achieving something like this while sleeping is very effective way as it costs 2 minute of your time to get 6-8hours investment at no cost.
Great video! I try to use the relax method on my back since I can't sleep on my back. What pillow do you recommend for side sleepers? I guess a thick and hard pillow enhances the neck problems, so I wanted to try to sleep with a very thin and soft pillow on the side.
This is great...what about stretching hamstrings? I find the small of my back gets more of a workout than the hams and have never been able to touch my toes.
Here you go! ruclips.net/video/v2Euz7qb2b8/видео.html Just note... Tight hamstrings aren't necessarily a bad thing. Eliud Kipchoge, the fastest marathon runner ever, can't touch his toes
Sir i have reverse cervical loadosis and disk bulge i have try everything but no relief but these exercises give me lot of relief apart from this My question is that will these exercises able to correct my natural curve
Body fix exercises I am new to your video I have a lot of pain on my left shoulder where the scapula is and those muscles around my scapula is and my arm hearts too especially my under muscle on my left shoulder Explain to me why it heart when I lie down on my back with a towel my left shoulder heart a lot as I lay down Face up Thank you I hope you get this text
These two videos discuss this... ruclips.net/video/0zcNvVnKjCA/видео.html ruclips.net/video/VpFBbxp67lE/видео.html (Assuming you mean 'hurts' not 'hearts')
Cool effect with the spine! The pillow thing is challenging. I have a pillow for sleeping on my side and a flat pillow for when I role onto my back, not sure what happens when I sleep though lol. Great tips though, I will be sharing the video. Thanks a lot!
@@BodyFixExercises So far so good! I wake up with zero soreness! I even try to put my hands up and palms to the ceiling to hold my shoulders open. I'm a welder so I know it can be difficult to keep good posture. I'm doing stretches during the day too. (will keep posted)
I had a bad chair, and I had to lean forward for work, unknowingly. Bought new chair, I could not touch the headrest at first :D . Back to normal now. (or lets say, reasonable)
I really appreciate this and am going to start applying it tonight. Just to confirm, I’ve sleeping on my back, you recommend having a more thickly folded towel underneath my side? Where exactly, under the rib cage or hips? Also, I should be removing it after 20 minutes? If so, would you say doing it on your side is better suited to naps? Thank you.
‘The 3 Essential Exercises EVERYONE Should Do’ …EXCLUSIVE video: stefan-becker.mykajabi.com/3-essentials
My COACHING PROGRAM: stefan-becker.mykajabi.com/expressions-of-interest Over 12 weeks, I help people with poor posture, and upper body issues-like neck, shoulder, & upper back pain-improve their health using science-based mobilising, stretching, & strengthening exercises.
The neck hump had started to affect my breathing and hearing. (Probably some nerves were pressed) but the pillow trick is a life saver. The first time I tried it my head, arms were shaking. My breathing has improved after sleeping on my back for 2 nights. The neck is feeling straight and head is feeling light. Its like a new life for me and I can’t thank you enough for this. 🙏
Awesome!! Well done! 🙌
A neck hump would affect breathing because the lungs wouldn't get enough oxygen, therefore the brain wouldn't either. Without the brain receiving enough oxygen, is a contributing factor to cognitive decline - dementia. Alot of Asian people also walk with their hands behind their back which helps with good posture. Consider doing daily head and neck exercises which will help hearing and even the eyes.
@@BodyFixExercises whats the solution for people who sleeps on the side?
😊😂❤😊😂😊😊😊😮😢😊😂😮
@@yourconnection9303
I dont understand why do hand behind the back help with good posture. It actually makes your shoulder roll forward and, usually when they walk like this, the upper body is slightly leaning forward.
I believe walking with relaxed arms along the body, each one moving back and forth, is the best posture while walking!
I love that you not only have useful knowledge but you get straight to the point and put it across in an easy and relaxed manner. You're doing a great job with your videos
Thanks Nolly!
Yes!! No stupid raps
You get right to the POINT.
Ive done this morning and night for several years. I also sleepnin a recliner to prevent rollingg to the side. I removed padding from the chair pillow to prevent my head from flopping sideways. This is the greatest thing ive ever done. Im the same height that i was 50 years ago.👍👍
🙌
Its no wonder the towel is described as the "greatest invention in the universe" in the Hitchhiker's Guide to the Galaxy 😁
🤣🙌
Don't panic 👍
Thank you for making the thumbnail so intuitive and non-cryptic! So awesome when content on RUclips can be informative and helpful BEFORE you even watch the video!
Glad it was helpful! 👍🙏
Best video I've ever seen for this. Thank you so much. I've seen (&felt!) great results so far. I'm guilty of modern day poor habits but also carry so much stress and tension in my shoulders & neck. It's terrible. Even exercise doesn't help bc my muscles are too stiff & used to overcompensating. Little by little this is helping to reverse it.
Keep chipping away at it. Bit by bit!
hey bro what exercises did u do to fix it
@@tt_5450
1. pilates= gold for general mobility, flexibility & fine tuning muscle groups.. best literal overall shape ever been in once i added that to my routine. also amazing for core strength which helps posture. cassey ho (blogilates) makes great posture/back workouts if u can get past her girly-girl bubblyness lol.
2. dumbells (flys, rows, etc).
3. deadlifts and squats HOWEVER for me squats cant be bar squats anymore (too much spinal compression once i went heavy). i use kettlebells or very low weight on the bar.
4. either lat pulldowns (palms both towards and away, as well as wide and narrow positions) or chin/pull ups.
5. FINALLY not an exercise but several wall stretches, hanging upside down & dead-hangs.
@@tt_5450 idk if you meant me tho
Update?
Through trial and error, I literally invented a similar technique out of desperation trying to solve my blocked airways while sleeping due to my neck hump, causing my O2 levels to go dangerously low. Instead of a towel, I used a regular sized cervical pillow under my head, and a regular sized foam pillow underneath my upper back. It literally saved my life. I wish I had seen this video before then, it would have saved me from so much suffering. They say necessity is the mother of all invention, that certainly was my case! I am a mechanical engineer, so problem solving is in my tool kit. Lol
👍
wow I've done the quick technique for like 3 days in a row now( I'm suffering for years and years from my back both from military injuries and motorcycle injuries and have done tons of physio) this made my back feel like a smile again I'm laying for around 20 minutes with the towel as a triangle as u explained and in the end just wormlike crawl my way up and down on it to further massage and release my upper back and just wow I feel amazing. ty sir this probably will change my life and I cant wait to come back to this video in a few weeks to read this comment and update with my progress
Awesome! Thanks for sharing!
Hey! May I ask you about the update😀 how's it going?
Update needed
thank you because of my work, I was with a harness and hooks for almost 3 years. Then did work on a laptop which of course did not help. I back doing physical work because at 65 it better to move, I really appreciate your short version because I am a side sleeper. Will continue to work on opening chest muscles also.
Can you feel the stretching sensation in your mid back with this technique?
‘The 3 Essential Exercises EVERYONE Should Do’ …EXCLUSIVE video, only here: stefan-becker.mykajabi.com/3-essentials
QUESTIONS? I answer questions here now: I’ve started a Facebook Group to help people achieve their musculo-skeletal goals. Join here… facebook.com/groups/bodyfixexercises
AND I’m developing a Coaching Program! Over 12 weeks, I help people with posture related issues-like neck, shoulder, & upper back pain-discover their root problem and correct it using science-backed mobilising, stretching, & strengthening exercises… so they can feel straight, strong, flexible, & pain free again (and get back to doing what they love). Find out more, and join the wait list here… stefan-becker.mykajabi.com/waiting-list
I'll let you know. Starting today 3-17-23😊I'm encouraged, yes my thighs are tight, bicycle most days, or walk..
@@catherinemoore2188 any updates? did you stick to it?
Very useful tip for people suffering from neck related strain and poster problems. Nice concise video, well explained as usual. Thank you so much!
Thank you, Kiran. Thanks for the encouragement.
Face pulls work wonders, along with rows and pull ups.
Either sleep on a pillow under your back and no pillow for your head or have nothing.
If you start the night on your back and wake up on your side, try having two pillows on either side of you to make it harder to turn.
Just be a little careful with Pull-Ups though because Pull-Ups tighten the lats... which can pull the shoulders forward and increase the rounding of the shoulders
I'm amazed of the way that you explain this process. I have watched so many videos but none of them is helpful as much as yours. You really inspired me as a pharmacist influencer to enhance the way that i explain medical information to people. Thank you so much keep going love your videos
Thank you, that's so nice of you!
I’ve started doing that without seeing this method anywhere. It was very uncomfortable at first but it’s become easier a little at a time.
Any progress?
The triangle tip for shoulders is awesome
Cheers!
Brilliantly simple fix! Just what I was looking for!❤
Glad it helped!
Did it work?
YOU ARE A GREAT TEACHER! VERY LIKABLE TOO...THANKS FOR HELPING SO MANY PEOPLE! GOD BLESS YOU!
You're very kind. Thank you!🙏
the triangle towel is a brilliant tweak!
Feels good, hey!
Wonderful explanation, this helped a lot. Thanks! I want to add here, that if it's possible for you to swim regularly, do it. Doesn't need to be perfect, just try to do it at least once a week and swim for 20-40 minutes. Swim relaxed and take short breaks (1-2 minutes) if needed. With time you can swim longer and faster and really feel your body heat up. This in addition with the videos of this man fixed my posture and my upper and lower back problems for good (i do not have physical issues! Just a lot of sitting and looking downwards.).
Nothing beats swimming for cardio. Strengthens muscles, stretches others, mobiles so many joints
Just wanted to add that I'm here cause of what excess swimming did to my muscle development and bad posture. It gave me upper cross syndrome, which is a terrible posture, and am currently trying to undo these muscle imbalances. I swam about 2 hours 6 days a week for a year fyi.
This gave Instant relief from neck pain.. thank you so much for this video
Glad it helped!
I've been sleeping on my back without a pillow because of constant stiffness in that area. A few deep breaths and I'll feel everything pop. Feels great. I had to train myself to be a back sleeper due to mid back pain from twisting and turning from side to side while sleeping.
Yes it's amazing how just breathing in and out deeply can help that area to release
How long did it take you to change to back sleeping? I'm a stomach sleeper and I just feel so uncomfortable on my back.
@@ReallyMartha It doesn’t take very long, really. Just start and soon you’ll get used to it. So much so that you’ll soon realise that it is the most comfortable and relaxing position to sleep in. All the best!
@@ReallyMartha It was easier than I thought it would be, but the change was made because sleeping on my side or stomach was causing too much constant pain.
Physical therapy told me do not sleep with my arms over my head or under my head. My posture is so bad!
With years of bad posture from working on the computer and looking down at my phone, I will be trying this asap. I am 38. I know this is gradual but hopefully I can fix my posture and neck & back muscles to be strong enough to hold themselves upright on their own within the next couple of years. I am thinking once I fix them then I will only have to do maintenance exercises to make sure the problem doesn't ever return. When I stand up straight, I am at least a couple inches taller!🙂
0:56 脖子底部關節 會被卡住
這就是駝背原因
枕頭高度越高 前傾越嚴重
減少枕頭高度
① 1:34 用2塊折起來的浴巾
可以隨時間推移 減少高度
進階
晚上睡覺不用枕頭
② 1:56 用折疊的毛巾 墊在上背部
2:00 這個位置 肩胛骨位置
這會拉直你的中背部
大約1CM高度折疊的毛巾
隨時間過去 你可以增加厚度
曾到2CM
關鍵是慢慢增加高度
③2:55 三角形毛巾 對付圓肩
3:02菱形毛巾 尖端在底部
讓肩膀向後伸展
④3:13 如果你發現在 長時間仰臥不舒服
3:34 仰臥不舒服代表你的大腿前側肌肉緊繃
⑤3:35 =放鬆大腿前側動作
⑥3:55 如果你有側睡習慣
不建議你在沒有枕頭的情況下睡覺
4:00所以你要選較短、較厚的毛巾
⑦4:09 你還是要加強肌肉力量
把你的頭拉回正確位置
謝謝你！
شكرًا جزيلاً 💝💐👍
This is the best video I have seen on this topic... many thanks
Thank you!!!
I heard this can help for sleep apnea so gona try it out.
Idk why but I bursted out laughing at 1:16 when he put the spine on the table
🤣
Another great vid with concise helpful information. Thank you.
Thanks!!
This has been so practical and helpful! Definitely getting better and better. I've also been doing the Connor Harris excercises
👍👍👍
Thank you for the comprehensive explanation.
A pleasure
I am glad you included the option for people who cannot sleep on their back. I myself actually find it comfortable so would be ideal, but I suffer from post-nasal drip which causes me breathing problems and results in sore throat if I try to sleep on my back.
Check out my posture videos. That's my favourite way to improve posture 👍
thank you. Your shoulder pain exercises are also very good. I snore when I sleep on my back any tips to help this so I can lay on my back and slowly improve this?
If you snore on your back try my posture exercises instead
Thank you for this helpful video! I tried the recommended steps and they've been effective. I now feel less tension from my head forward and round shoulders.
Is your posture better now ?
@@haggaralmanzalawy Yes, people say my posture is better. Reduced mid-back and lower back pain too.
@@shidah2017 great .. I’ll try it inshallah .. thanks for the update 🌺
@@haggaralmanzalawy You're welcome. I hope the steps will be helpful to you too, InsyAllah! 🤲🏼👍🏼
Thank you for these videos, really helpful!
No worries!
Thank you!
👍🙏
And to think I was close to buying a product of amazon to help with that, I'm so glad I found this video
👍
Thank you very much! I will try!
Please do! But start very gently, and not for too long
Thanks for this video. I’ve been using this technique and it’s been helping with my posture. Also, I find it a good way to enter sleep which is an unintended benefit of this for me. I have to wake up and side sleep or I’ll snore.
👍 glad it's helping
This is really helpful thankyou x
great video, thanks a lot!
You are welcome! 🙌
NOT being able to sleep on my back will obviously slow down the process of straightening my hunchback but doing this for say an hour a day every day please give me an honest ballpark figure on how long before I see major improvement in my posture as my time is limited and precious.. love your aussie no nonsense style.. cheers.
Is your posture better now ?
Powerful info., thank you.
Glad it was helpful!
Excellent video. Thank you!
Cheers!
Thank you very much for this helpful video. You explained very well!
Glad you enjoyed it!
I really like these videos. Thank you for posting them!
Glad you like them!
What a brilliant video! Thank you so much for this. Better than anything else I've seen ever about this topic.
Cheers! Very kind
Done this last night and it works! Subscribed 👍
Awesome, thank you!
Could you kindly explain a bit more about the function and way of use for side sleepers?
Thank you SO MUCH! This is expansive and will literally save my life! Pinched nerve, jaw locking, stress, IBS and leaky gut all because of forward head posture! Was looking EXACTLY for this! ❤️ thank you!
curious if you have any advice--or would even consider doing a full video for--side sleepers.
I have nocturnal epilepsy and sleep apnea, so have trained myself away from sleeping on my back to sleeping on my side...and now i have posture issues! it seems even when i make a point of sleeping with a relatively straight spine (including the three pillow approach) on my side i wake up tooootally hunched and spend all day stretching it out. i've done the neck posture exercises from your other video for a few weeks but it feels like the way i sleep is just really interfering. any advice welcome and thanks for your videos!!
Have a look at the end of this video where I talk about sleeping on your side. See if that helps...
ruclips.net/video/Ceh4o0ykN8I/видео.html
GREAT VIDEO!
Thanks!
Will try this
👍
Thank you so much
Any time
Awesome!! thank you!
You're welcome!!
I just wanted to say thank you for this information. Its not often I see a video tailor made for my body. I not only have bad forward head posture, but tight thigh muscles too. I would love to see a follow up video for guidance on how to sit at a computer desk for long hours.
So my ergonomics video👍👍
Hello! I've been looking for a fix for my forward neck posture and came upon your videos 2-3 days ago. I'm going to do some of these for some time and see how it goes. I fear I may have some condition stemming from my bad spine and head posture which is causing tingling/irritation on the left side of my face which gets more obvious when I run my finders down my left cheek or scratch it. Or at least I hope it's a condition stemming from the bad posture and will get better over time if I start working on fixing my posture.
Actually the sensation of the face comes from the cranial nerves, especially the Trigeminal nerve. Some causes are more serious, so you should check it out with your doctor. Doing stuff for your posture is great for so many things, so keep up the great work, but it's unlikely to influence your face.
Thanks for that. I've recently developed severe stiffness in my neck and a friend I bumped into told me to do away with pillows but I wondered how this could support my neck. I'll try what you're suggesting though I sleep on my back and sides throughout the night
I would not try this if you are starting with severe stiffness in your neck. Sort your neck first. Maybe with my daily neck exercises video
ruclips.net/video/KIH7STG3AFA/видео.html
Very helpful!! Thanks!
No probs!
Thanks doc❤️
A pleasure, Angel.
THANK YOU
No worries 👍
Thank you 🙏
You’re welcome 😊
*******IT WORKED!! Thanks*******
🙌
brilliant and simple, thank you.
Glad you liked it!
@@BodyFixExercises I woke up a numb pinky any advice. :)
Just brilliant!
Thanks Wally!
Thank you for the excellent video. Is it possible to use the towel for those who suffer from Scheuermann's disease? Is it possible to reverse or improve that condition? I'm 40 yo and my condition is not too severe, but I suffer greatly for many years from lower back pain, specially sleeping and standing for more than one hour. I believe this lower back issue is due to the compensation arch it does from the kyphosis. Any advise will be very very helpful! Congratulations!
You can't reverse the bone damage but you can reverse the associated spinal joint restriction.
I'd say these would be better for you. Start gently to try them out...
ruclips.net/video/cHeGo07-EWs/видео.html
@BodyFixExercises thank you very much for your prompt return and always good information. 👍
This helped a lot!
Did it work ?
Should demonstrate set up for side sleepers
Check out the end of this video...
ruclips.net/video/Ceh4o0ykN8I/видео.html
so valuable. thanks!
Glad you think so!
Thanks for sharing! How long it will take to see the results?
I went from a 14 degree neck curve to 15 degrees (X-ray check) after switching from a thick pillow to a medium pillow for 4 weeks. Uncomfortable at first but now even the medium pillow feels like too much. Switching to towels seems like a great idea, trying that out tonight
Thank you ❤
So he is literally saying don't use ur pillows right?
Exactly or use it properly
No he trying to say reduce your pillow height
It was uncomfortable for me to sleep on my back, but, after adding some pillows under my knees, laying on a side became more uncomfortable. In a few nights, I was able to sleep without any problems.
👍🙌
Amazing. Like those wearable posture devices that pulls the shoulders back, someone should design a one which could be worn during the night to elevate the thoracic region.
Interesting idea 💡
I just saw your thumb nail and instinctively knew what to do. Ditch the towel... I'm a man! I took a pretty firm foam ball with that plasticy surface-finish from my son's toy box, put it under my upper spine and after 30 minutes, altering the position of the ball, I stood up and noticed immediatelly the increase in height. Unfortunatelly I got very sore muscles on the neck and between the shoulder blades and tension induced headaches the next day. And the spine itself has hurt for several days. I think I have to train a bit to increase the tension and tonus of the muscles on my back. Aber being stretched for so long they became lose after straighten up.
This is a very nice trick. Now it feels unnatural to go back in my "rounded" position. And every time I walk by a mirror it's like I see some foreighner. Still got not used to my upright posture (after two weeks). That's awesome! Thank you!
PS: Still haven't watched your video so far :D
I think that's the most entertaining comment I've read. 🤣🤣🤣
You should be a writer.
This is very clever because achieving something like this while sleeping is very effective way as it costs 2 minute of your time to get 6-8hours investment at no cost.
🙌🤜yup
Hello sir
please make video on headache .... actually today's generation it's facing a lot...
Ok. It's on my list to do!
Definitely agree! 👍
Great video! I try to use the relax method on my back since I can't sleep on my back. What pillow do you recommend for side sleepers? I guess a thick and hard pillow enhances the neck problems, so I wanted to try to sleep with a very thin and soft pillow on the side.
Watch my mattress and pillow video. 👍 You need to keep your neck in line with the rest of your spine
This hurts the back of my head and I get a headache, but it's something I really want to do to fix my forward neck problem.
Don't do it if it's uncomfortable! Do the exercises from my posture videos instead
@@BodyFixExercises sounds good, thx
Do you have any tips on getting rid of hump on back of neck thank you
Here you go...
ruclips.net/video/C9QJIuIXAp4/видео.html
Ikea kids pillow ftw, real thin. Been using that for years
👍
Good as long as you don't lie on your side
You are great and legend🙇♀️❣
🙏🙏🙏 Very nice. Thank you
Merci beaucoup
De rien!
What to do if you are not back sleeper? 😌
Can I use a pillow instead of towel? And what’s the difference?
Towel is easier to make any increases very gradually which is super important
@@BodyFixExercises okay thank you
This is great...what about stretching hamstrings? I find the small of my back gets more of a workout than the hams and have never been able to touch my toes.
Here you go!
ruclips.net/video/v2Euz7qb2b8/видео.html
Just note... Tight hamstrings aren't necessarily a bad thing. Eliud Kipchoge, the fastest marathon runner ever, can't touch his toes
Sir i have reverse cervical loadosis and disk bulge i have try everything but no relief but these exercises give me lot of relief apart from this
My question is that will these exercises able to correct my natural curve
No they won't help with a reverse lordosis, but have a look at my posture gadgets video. A 'Neck Cloud' might be good for you
@@BodyFixExercises I have neck cloud but I have mild disk bulge should I use
Body fix exercises I am new to your video I have a lot of pain on my left shoulder where the scapula is and those muscles around my scapula is and my arm hearts too especially my under muscle on my left shoulder Explain to me why it heart when I lie down on my back with a towel my left shoulder heart a lot as I lay down Face up Thank you I hope you get this text
These two videos discuss this...
ruclips.net/video/0zcNvVnKjCA/видео.html
ruclips.net/video/VpFBbxp67lE/видео.html
(Assuming you mean 'hurts' not 'hearts')
What am I doing wrong if I’m waking up with soreness in my upper trapezius ? Knots often develop there
Your head probably too far back
Good video but what if your hump is on your front??
🤔
Thank you so much for these posture correction tips and exercises 👍🙂
You're very welcome, Mohan!
Cool effect with the spine! The pillow thing is challenging. I have a pillow for sleeping on my side and a flat pillow for when I role onto my back, not sure what happens when I sleep though lol. Great tips though, I will be sharing the video. Thanks a lot!
If your pillows tend to go everywhere, you can just spend 10 minutes snoozing on the folded towel in the mornings. That's what I do. Cheers, Stefan
@@BodyFixExercises That's a good idea! Gracias!
Thank you! I'm gonna try this! I already sleep on my back without a pillow.
Keep us posted!
@@BodyFixExercises So far so good! I wake up with zero soreness! I even try to put my hands up and palms to the ceiling to hold my shoulders open. I'm a welder so I know it can be difficult to keep good posture. I'm doing stretches during the day too. (will keep posted)
I had a bad chair, and I had to lean forward for work, unknowingly.
Bought new chair, I could not touch the headrest at first :D .
Back to normal now. (or lets say, reasonable)
Chairs are super important
thanks
You're welcome
I really appreciate this and am going to start applying it tonight.
Just to confirm, I’ve sleeping on my back, you recommend having a more thickly folded towel underneath my side? Where exactly, under the rib cage or hips?
Also, I should be removing it after 20 minutes? If so, would you say doing it on your side is better suited to naps?
Thank you.
Thank you Sir ♥️
A pleasure, Kim.
I'm glad I'm not alone
You're certainly not alone
In an unrelated note Sir you greatly resemble Croat from walking dead. Kinda sound that way too. Very helpful video btw... thank you!
🧟 cheers😜