Fix Forward Head Posture - 3 Exercises to Reverse ‘Tech Neck’
HTML-код
- Опубликовано: 26 июл 2024
- Download the PDF pose chart here: www.yogabody.com/tech-neck-yo...
If you spend most of your day hunched over a computer, working with your hands, or even carrying a baby, you might be developing a forward head posture, often referred to as “tech neck” or “text neck”.
Your body adapts to your environment over time, so if you’re keen to avoid a forward head kyphosis posture (curvature of the spine), it’s smart to be proactive now with corrective exercises.
In this video I’ll show you two stretches and one strength exercise that require just six minutes of your time. The only thing you need is an exercise band. You can even practice them right at your desk.
VIDEO CONTENTS
00:00 What is Tech Neck?
01:37 Anatomy of Tech Neck
03:34 How to Fix Your Workstation
07:10 Corrective Exercises
08:09 Arrow Pose
10:25 Seated Cliffhanger Pose
13:00 Banded Rows
DISCLAIMER - Please do not use this video to diagnose or treat a severe injury. If you’re suffering from neck pain, and/or experiencing any dizziness, bladder problems, muscle weakness in your shoulder, arm, or hand, see a doctor.
ANATOMY
Your head weighs about 5kg (11lbs), so it’s like carrying a bowling ball on top or your neck. If your head stays mostly centered, your posture stays balanced. If your bowling ball is flopped forward all day for weeks, months, or years, your body will start to adapt with short and tight muscles at the front of your neck, and loose, longer muscles along the back side.
There are over 20 muscles in the neck area and correcting an imbalance, involves stretching the muscles at the front, strengthening the muscles at the back, and fixing your workstation position to reduce the cause of the imbalance in the first place.
WHEN MIGHT YOU FEEL DISCOMFORT?
*After hunching over a laptop
*After looking at your phone for long periods
*After working with your hands all day
*After carrying a small child
BEST PRACTICES
*Fix your workstation
*Use a laptop stand to angle your monitor
*Practice neck stretches at your desk
3 POSES WE'LL LEARN
1) Arrow Pose
2) Seated Cliffhanger
3) Banded Rows
WANT MORE?
* 21-Day Happy Back Challenge: www.yogabody.com/happy-back
* Check out this article: www.yogabody.com/reverse-tech...
* My podcast: www.LucasRockwoodShow.com
* Main site: www.yogabody.com/
Like this video? Please subscribe for more ruclips.net/user/YOGABODY_Of...
Got a question? Please post down below.
#TechNeck #ForwardHeadPosture #neckpain 
Спорт
![MAF Teeski - Whole Thing (feat. VonOff1700) [Official Music Video]](http://i.ytimg.com/vi/SHWEj-ndz6g/mqdefault.jpg)
Most "tech neck" is functional, not structural... this means you can fix it! Be sure to grab the PDF in the description above. Any questions or suggestions? Just ask! Hope this helps. - Lucas @ YOGABODY
I don’t see the link to the pdf ?? Can you put it in a reply to me please?
@@deblawlor4928 It's the first link in the description above.
"Functional not structural" takes away fear and adds confidence.
You do such a great job talking and demonstrating at the same time. Thank you.
Thank you!
Thank you Lucas, this is very helpful and doable. One common ‘structural’ problem area you didn’t mention is wearing multifocal glasses, which so many people do wear, and which tend to lead to chins up in order to read the screen through the lower reading portion of glasses. It’s a real problem to us computer bound workers and no helper for our necks!
I love the idea of a standing desk you can sit at too!
These videos you’ve been posting are perfect. I love that you do the timed stretch-along at the end. So many videos explain some sort of exercise routine but then leave you to set your own interval timer or whatever. I appreciate your format sooooo much. I realize it takes that much longer to film, so thank you (and I hope you see sweet monetization results from people playing your content every day)!
Thanks for your support, Emily, hope it's helpful for you!
Love this! I am going to share it with my team at work and my family. Thanks Lucas!!!
Excellent! Thank you so much Lucas.
Thank you, Lucas! I'm getting so much benefit from your teaching in the Happy Back Challenge and I'm going to incorporate these exercises into my day too. 😊🙏🏼
I love the release of stiffness/tension from doing this. I am currently doing the science of stretching course and have signed up for the 21 day hip opening challenge. I have worked at a desk for 40 years and cannot believe the difference this has made. Thank you 😊
Thanks Stella - keep going!
instant difference, thank you so much!
Such a great video! I have awful posture my tech neck is so bad! Best video I have seen on this! Please make more.
Thank you so much Lucas! Your videos are always excellent!
Thanks Claudiane! :)
Thank you, Lucas. Very helpful!
Thank you for your work ☀️
Excellent video.
You are brilliant. Thanks for sharing your knowledge.
Thanks Mellie!
Fantastic!
Thank you so much for these exercises. You are a great teacher.🙏🙏🙏
Thanks, Daniel!
This is great. thank you.
Feels delightful !!!😃👍
Thank you for the great mini lesson. You make a difference.
You're very welcome! I'm glad you found the mini lesson helpful.
- YOGABODY Team
Thank you Lucas for these videos. I follow these along with all the exercises classes I purchased from you. They are a life saver dealing with fibromyalgia & neck injury. Barb :)
Happy to hear, Barb! Keep going...
I'm going to raise my laptop by putting some of my same size books under it. I definitely have the tech neck.
This is fantastic. Thank you so much!
I am so happy that I saw this video, I have been suffering from neck pain since more than a year event though I am only 32. It was creating huge problems. I've been doing these exercises every day for 2-3 weeks and the neck pain is for most part gone since I started. I'll never stop doing this, thanks for the wonderful exercises!
So glad these exercises helped your neck pain. Keep at it for long-term benefits!
- YOGABODY Team
LOVE the video u made. it is really helpful and educated thank you so much.
Thanks Ray!
Thank you so much for this exercises 🙏🏼
You are very much welcome!
- YOGABODY Team
OMG I was looking for this...
This video was very informative, excellent work. I feel that this is a great way to reach your target audience that is having trouble with posture.
Thanks Matt!
Thanks Lucas 😊
Thanks Alex!
Love your channel bro.
Thanks for watching!
This is very helpful!
Thanks Rosanna!
Thank you Lukas. This is really helpful and doable. One functional problem you didn’t address was the wearing of multifocal glasses which when reading through the lower quadrant of the glasses results in the lean forward and chin up posture.
Oh, this is a great point. Thank you! I'll have a think on this one...
Thanks SO MUCH for your knowledge and time to show us simple methods for daily elemental habits. Thanks 😊!!! Good! Squeeze shoulders!!!
Thanks Cathy!
Fantastic content. Quality of production is simple and clean, plus the video outlines seem very intentional
Thanks you, Carter!
This is awesome, only 6 minutes I can afford it. THANK YOU!
Thank you Lucas for this excellent video! Also for letting us know that “tech neck” is a functional issue and fixable! I have watched so many videos looking for the right one for “tech neck” the front of my neck was so tight and locked so I came up with this chin tuck before doing these exercises I folded a towel several times laid on my stomach on my mat put the towel between my chin and mouth for a chin tuck I did your breathing method for 2 to 5 minutes just relaxing into it with stretching and extending in mind when I got up my neck was so elongated I could hardly believe it I’ve been walking around the my home doing chin tucks for awhile with not much results now adding this routine twice a day with the mat chin tuck is showing remarkable results! Thank you for this wonderful video so many of us needed it.🙂🧘
Thanks, Carlos!
Thank you 🙂
Glad you liked the video!
- YOGABODY Team
Thank you 🙏🙏🙏👍
Thanks for watching, Preeti!
Feel as if your muscles has gone to hell in a handbag. Oh that made my day! Love these videos.
haha;)
Big Fan Sir, Thanks For Sharing 🤩❤️
Thank you 🙏🏼
I've got a vertical mouse, it takes a while to get used to it, but my right shoulder is so much better since then. The rotation I was doing all day long is gone and my shoulder is happy again. And of course, the shoulder paw and other poses are gold for my back, hips, knees. Looking forward for the August course 😍
Great to hear! Keep going...
Hi there, Could I ask what sort of vertical mouse you got? I'm also having issues with my right shoulder, working at a computer all day.
Hi Lucas, I recently started watching your videos and I can attest I have never found a more simplified, comprehensive, and science-based explanation of Yoga ever. You do an incredible at this. would you mind sharing any insights about Hip abductors and their function? I have been experiencing difficulty sitting in a cross-leg position even though I have been sitting since my childhood but these days I am struggling with external hip rotation during poses. would really appreciate any insights from you. Thanks for all of your work.
Happy to hear it's helpful, Samira - keep going!
I'm 60 years old and have developed kyphosis from sitting hunched over , it would be so great of you if you could guide me so that I can prevent further stooping and undo the damage if at all possible. BTW I am practicing 4 by 8( I'm feeling great) breathing technique, to heal my aches and pains.
Just subscribed!
Glad to hear it's helpful... these exercises, if you can be consistent will be very helpful... keep going!
Thank you ! You are very knowledgeable, I like that I can follow you. I will do them because I my posture is not the best, but I’ve been having pain in the back of my neck…. I appreciate your help. Love your desk, very creative…. Thanks & God bless you 🙏🏽🌺
Also, I can do the squat, after following your exercises, but can’t hardly stand up 😅…. Any suggestions? Thanks again 🌺
Thanks for your support! coming out of poses is always a little slow;) don't worry!
"an old school monitor" hahaha love that 😁
I've never seen the laptop stand. Thanks I'm getting one today
They fold up super small and are inexpensive... super useful!
@@YOGABODY.Official I've just ordered one and a wireless keyboard and mouse. Thank you so much for all the amazing tutorials and help you teach.
Feeling immediate results from these. OK to do these twice a day or would that be over doing it?
Hello Tim - consistency is really the key, but if you can do more, do more!
my problem is a neck hump which I do have and have had since early 20's :-( It seems to be getting worst and also have forward head. I also have had neck paint for many years. Hope this helps!
We hope the exercises bring some relief! Consistency and gentle progress can make a difference over time.
- YOGABODY Team
Thanks for the video Lucas. How come many sources on the internet says it is the other way around with the frontal part of the neck needed to be strenghtened and the back part stretched? I´m inclined to believe in your aproach though.
Hello Jonas - that would be an unusual approach....
My workstation setup at home is using two "floor desks", one lower that the keyboard and mouse sit on and one higher to keep the laptop to eye level. The set up is very similar to what you showed, except I sit on the floor throughout the day! Have you seen or experimented with anything like this before? I feel my posture has improved since using it but I wonder what you think about floor sitting Vs standing
Working in an open office with others but maybe try after work at home
Hello Tanya - invite them to join you;)
Can you do a video on the right position to sleep? I feel like i tend to default to a position that has bad posture, like shoulders hunched etc
Best = side
Next Best = fowler's position
Next Best = roadkill posture
Worst = on your back
I have extreme upper back pain , focused area. Could this be constant phone use and Hunched over ? I need to stand and look ahead . Its too painful
What other exercies instead of banded rows should i use while i wait for my exercise band to arrive?
Lucas @YOGABODY....it will probably take me a couple of months just to get into the position that you are in @9:09....so, can you share some stretches that will get me and others that are super bound up to there....?
For the 1st exercise while stretching your chest, holding your hands behind you, are your joined hands resting on the back of your chair? I find that if I don’t lean them on the chair then I get tired and can’t hold that stretch for 2min.
I spend most of my day driving for work. Do you have any tips for better posture behind the wheel?
Hello Shawn - are you able to get in some 10 min breaks? Can you get to a rest stop / parking lot and do some exercises?
How many times should you do these exercises say during an eight-hour workday? Every two hours? Every hour?
Hello Eda - 1-2x daily will compound massively over time. Keep it simple but stay consistent!
@@YOGABODY.Official Thank you!
Arrow pose. I can barely clasp my hands. My shoulders are too tight. Any suggestions?/ use a strap maybe? But how should your hands be on the strap?
Kristy! yes, use a strap.. great idea.
The suboccipital muscles are short and tight in forward head posture, and the deep neck flexors are long and weak. You implied the opposite in this video.
On the arrow pose-I’m too tight to have my arms elevated above the chair back. When I grab around the back, my clasped hands are quite close to my bottom. Is this still effective? Do you have a modification? I think it’s my shoulder mobility that’s lacking.
I’ve got the same problem. My forearms ache awfully when I rest them on the back of the chair. It would be helpful to be able to modify the height of the chair back, but I haven’t come up with a reasonable solution yet
What has worked for me is putting one or two blocks on the chair so as to adapt my pose to the chair back, and sitting forward so that my wrists are resting on the chair back. If needed I bend my elbows a little bit as well, that’s fine according to the video
Hello Lisa - yes, or try with a strap between your hands?
PRAISE THE L👑RD🀄
THANKS SO MUCH 4 THAT CONFORMATION👍🏻👍🏻👍🏻👌❤💜💋
THE L👑RD WOKE ME LAST YEAR WITH THE SAME EXERCISE INSTRUCTIONS!
THEY WORK , MY TESTIMONY!💜💋 THANK G👑D🙏🙏🙏Amen🙇♂️
MAY THE L👑RD CONTINUE TO BLESS YOU & ALLOW YOU GOOD SUCCESS ACCORDING 2 HIS WORD!👍🏻👍🏻👍🏻👌
In JE❤US' Name Amen
THANKS 4 SHARING👍🏻💋💜💖
Can anyone recommend some resistance bands? Not sure what length to get.
Hi Chris - order them on Amazon, they are all very simple, cheap, effective.
1:35
due to poor body posture, the x-ray showed an increase in the normal lordosis with the result that the head leans forward?? how can this be corrected???? it looks ugly
Nah, not ugly... our bodies are one-of-a-kind;) Most lordosis is functional not structural so yes, very likely you can reverse it.
@@YOGABODY.Official how can i fix it?
The guaranteed fix. TURN OFF YOUR PHONE AND PUT IT AWAY.
I 100% agree!
-Sent from my iPhone
...grabs book and hunches on 😆