How To FIX Forward Head Posture (Hunched Forward) with 3 EASY Exercises
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- Опубликовано: 7 июн 2024
- In this video, Dr. Jon Saunders (Newmarket Chiropractor) will show you how to fix forward head posture (hunched forward posture) with 3 easy exercises. Forward head posture (FHP) is one of the most common faulty postural patterns in today's movement deficient lifestyle.
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MOST people are unable to correct forward head posture (FHP) because they believe a single exercise or stretch will fix it - IT WON'T! If FHP was easy to fix, no one would have it and this video would be unnecessary. While it can take some effort and time to correct forward head posture or correct hunched forward posture, applying the 3 exercises I demonstrate in this video will HELP get the process started.
We need to address 1) weakening of multiple muscle groups (endurance) 2) Focus on the area of the spine that is often neglected (and it's not the neck) and 3) Stretch the ligaments for "creep" to happen. I will show you how to do this in this video - do this for 30 days and let me know in the comments if your posture improves - it will! :)
AS A BONUS, Dr. Jon Saunders will also show you 3 simple posture correction tips that you can use daily to keep your posture in the right alignment. Poor posture can cause pain, degenerative disc disease, mobility problems and a host of other unpleasant symptoms so correcting it will keep you HEALTHY and STRONG well into your senior years.
CHAPTERS
0:00 Intro.
0:50 Forward Head Posture & Symptoms
1:28 Most Common Postural Pattern
2:50 “Mirror” Image Concept to Correction
3:32 Exercise #1 (The BEST)
6:13 Exercise #2
7:34 Ligament “Creep”
8:29 Exercise/Stretch #3
9:58 3 IMPORTANT Tips
11:37 Outro.
#forwardheadposture #forwardheadposturefix #hunchedforwardposture
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AS ALWAYS, PLEASE CHECK WITH YOUR PRIMARY HEALTH CARE PROVIDER TO DETERMINE IF THE CONTENTS OF THIS VIDEO ARE APPROPRIATE FOR YOU SPECIFICALLY. Some or all of these stretches/exercises/movements may be contraindicated if you have certain underlying spinal conditions such as spinal degeneration, spinal stenosis, disc bulge/herniation, instabilities, and other undiagnosed spinal problems.
Any questions about the content or whether it is appropriate for you? Please leave them in the comments section below.
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Please visit our website at: www.chirofirst.ca
Dr. Jon Saunders, B.Kin., D.C.
Chiropractic on Eagle
Newmarket, ON L3Y1K5
Tel: 905.953.1028
Clinic Hours:
Monday 730 AM to 630 PM
Tuesday 730 AM to 530 PM
Wednesday 230 PM to 630 PM
Thursday 730 AM to 530 PM
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Хобби
One-4:06; Two-6:30; Three-8:50: Tips-10:30 (belly breathing, 30 minute alarm, make sternum point to the sky during daily activities)
Thank you!
Thank goodness
Even with the timestamps, it's still interesting listening to the reasoning and terminology.
Ich küss doch dein Herz
I end up watching the video multiple times thanks to this
Awesome and clear! No annoying 5 minute preamble, no annoying music! All makes sense, thank you!
You're welcome!
So true!
The explanation about the stretch needing to be held, not seconds, but 5 minutes, may well be the most important info I have heard in regards to changing the shape of the spine. Thank you for simple and concise instructions!
My pleasure!
This is amazing. I'm a pediatrician and have been doing these same exercises regularly because it makes anatomic sense (and relieves pain from an old car accident injury). You've actually shown me a better way to do them and demonstrate to patients. The concept of teaching muscles to pull the spine back into alignment is so refreshing (and sustainable) compared to the typical chiropractor "come in monthly for an adjustment."
Appreciate your comment. Best wishes. :)
@@drjonsaunders l
Can anyone tell me that how many days it's needed to be normal
@@parthx644
30 days.
I did have I fixed I did fix the austral problems with my neck but I can't fix the structural problems from the osteoporosis and bone-breaking
The best, concise, clear and uplifting back/neck instruction video ever. Thank you! 👏🏻
Glad you enjoyed it!
This is exactly what I needed. Thank you. Also I really like your style of presentation; not demeaning, not preachy, but just straightforward and understandable.
I appreciate that!
Your thoracic stretch was the best tip! I do it every day now and it's such a help for my neck/back lineup. THANK YOU!
Glad it was helpful!
Very much appreciated. These postures and exercises have an immediate benefit. May you help countless people relieve and restore to perfect posture. All good wishes, Tenzin Dasel
You're most welcome!
Thank you! For those that perhaps wish to have a look at the exercises directly:
1st exercise: 4.15
2nd exercise: 6.38
3rd exercise: 9.00
Thanks again!
Thanks for sharing!
Thank you! 👍
Hyacinths Christou: Thank you, for sharing this info. It is helpful when needing to review, while trying to correctly execute these exercises. I appreciate your time needed to post this comment. Stay safe, and I hope these exercises work for you.
Thanks 🙏
Use a colon next time ✌🏽
4:15
6:38
9:00
This video is one of the best I've watched in recent times. Thanks very much for detailed, yet simple to follow exercises
Glad it was helpful!
These exercises are very effective. They are so simple that people tend to overlook them. Good stuff Doc!
Thank you! :)
Awesome Doc Saunders!!! These are the exercises I need to tackle 3 areas of my spine as well as my shoulders! Due to my sedentary work with computers, I have developed bad habits and this is a great way to break away from it.
Happy to help!
This is very helpful. I been trying to make sure I stand straight but always fall back into my slump position. These excersises will help a lot.
Indeed.
Great video!
Side note - not everyone will have a “flat back” or posterior pelvic tilt with this posture. If you have an Anterior Pelvic Tilt and hyper lordosis with your Head Forward posture, then you need to work on training your pelvis into a “posterior pelvic tilt” and strengthening your abdominal muscles and glutes in order to hold this posture for the long term.
Thanks for sharing! You are correct...each person will present differently. All the best!
One of the best explanations I've seen posted on this recovery. Subscribed just so I can keep this handy for sharing. You are a gem for creating these videos to empower people sir.
Awesome, thank you!
Thanks Dr saunders. I'm a physical therapist and have been through upper back and neck pain. As well as a rotator cuff repair because of a complete tear of the supraspinatus. The forward head and around her shoulders habitus is much more important than the actual position. You bring this out so beautifully in this video and give practical suggestions on fixing the habitus in a way that will actually impact how we feel. I love the way you presented your material and I wish you continued success! Thank you
I appreciate your feedback and thanks for your kinds words. Best wishes. :)
I'm so glad to have found this channel. Everything he described hits home. My posture is all kinds of messed up.
Glad you like it...best wishes.
Great stretches, I’ve been suffering from Occipital Neuralgia for almost a year, these exercises give me a lot of relief
Great!
Super helpful, Jon! Appreciate these exercises because it not only helps fix the posture as it's the most important thing for my sport of pistol shooting. Dropped a follow as well. 🙌
Great...best wishes!
Thank you! They are great exercises and you summed up my back perfectly. You are great at explaining what to do.
Glad it was helpful!
Thank you so much. Just doing the first exercise for a short time made a huge difference. I couldn't NOT stand up straight almost immediately. I needed this! 👍
Thanks for sharing!
Did you manage?
Do you have a question about forward head posture, hunched forward posture, hunchback posture, or a neck hump? Ask here! SUBSCRIBE HERE: ruclips.net/user/ChiropracticonEagleNewmarket
Should I see a chiropractor to fix my over all posture or do you think most things could be fixed by exercises and stretches? Any thoughts? I have seen some chiropractors in the past and haven't had much luck.
@@SarahLynn1116 If you have mild postural problems, exercises can definitely help...if you have more chronic ones (exercises don't seem to help) you should seek out a chiropractor....find one who uses objective testing like x-rays pre- and -post treatment so that you can actually see the changes...all the best!
Thank you for the exercises. I have pinched nerves in both shoulders and limited range of movement. Could it all be due to working in an accounting firm for hours and hours? The pain began when I started working overtime… makes so much sense. I hope I can reverse the issues. I will incorporate these into my am routine and set my phone to remind me to stretch every 30! Again, thank you!
Hi,
So happy 😀 to finally see your video! I’m not really good with directions, but I’m not clear on the purpose of the towel place behind the head because it doesn’t seem like it does anything. Also, I’m going to rewatch this because a couple of parts are confusing. I’ll get back to you. Thanks
@@drjonsaunders Thanks !!!
Hello Dr Saunders I cannot thank you enough it was by chance I came across your video and I am so great full I have been following your excerise daily and is now feeling much better as I am not falling forward as I used to
Happy to hear it...all the best!
I just found u a few days ago AND this has helped so much already with my spinal stenosis. Much more than the PT exercises. THANK YOU
Great to hear!
Thank you Dr. Saunders, nowadays everyone can benefit from these exercises. Very clear and concise :)
Glad you like them!
No words to say...how helpful your video is to me...thanks so much
You are most welcome!
This is the clearest, most informative, and simple video on forward head posture I have seen.👍and subscribed.
Awesome, thank you!
Brilliant! No tricks or teasers; just accessible and valuable guidance.
Thanks for watching!
Thanks doc! Proud to meet you
:)
Awesome! Just what my son needs! Our quiropractor sugested a few excercises, but I'm going to try these too. Thank you for sharing your wisdom!
Glad it was helpful!
Did you manage?
Yes
Thank you so much! These have highlighted much discrepancy in my spine alignment, especially standing against the wall. I will keep at this. Priceless knowledge.
Good luck!
This was a great video. I have saved it and I will start doing these exercises today. I have terrible forward head posture and the chin tucks have done nothing to help. Off to watch your other videos now.
This ones an instant classic, very helpful thank you
Glad it was helpful!
Thank you so much for taking the time to teach me. I really appreciate it.
You are so welcome!
This was a great video. Thank you for the info. I need to change my poor posture and I'm sure this will help. 😊
Glad it was helpful!
Thanks a million for this video! super informative! I really needed some guidance on this I will definitely try these exercises 😊👏👍
Glad it was helpful!
A big shout out and Thank you Doctor Jon Saunders for this video. The first stretch exercise with towel behind the head and forward stretching is super awesome. And especially the 3rd tip on keeping sternum facing towards the sky is simple yet powerful in posture correction.
You're very welcome!
Now your post is ok?
Actually I have same problem that's why I ask you
I have completed the exercises for the first time and already feel my back muscles relax.Thanku👍
Wonderful! Thanks for sharing :)
I am impressed. I'm a long timer in back pain..I follow alot of Drs. This is some excellent information!
Thank you!
I'm already feeling some relief from these exercises - thanks!!!
Wonderful!
God bless you kind sir! You just opened up a new passage in my lungs when I did the roller exercise after the first two! Definitely have had a bad spine for years but these exercises will help me out for sure to have better overall posture for sure! Just going to be sore for a bit lol!
Glad it helped!
Exactly what I need. Thank you for this valuable information ! Following and sharing with my family and friends
Glad it was helpful!
Благодарю
❤❤❤
I just found him today I am so thankful for his videos they are so helpful thank you so much Dr. John Saunders!!!
:)
Hi Jon. I had oral surgery and it threw my neck out. I am so thankful I found your channel. I have followed your suggestions regarding my situation and I have found relief. I am doing these stretches every day and I'm getting relief. Thank you! 🤗
My pleasure - best wishes!
Just did this for the first time and it is a great technique, and I have tried many many others
Thanks for your comment!
This was great. Very good explanations, exercises were clear, concise and helpful. And yes, my back hurt in all the places you said it would while doing these. 😖
Glad it was helpful!
I LOVE this!!! I’ve seen so many videos about the chin tucks- thank you for making a different one!👏👍🙏
You're so welcome!
Absolutely GREAT advice.!!!! Thank you Dr Saunders!
Glad it was helpful!
Thank you! Exercise 3 is so simple but immensely helpful. I’ve been working on holding my posture for awhile now and after two days of stretching, I already noticed improvement with the ease of keeping my ribs stacked and shoulders down. It’s a great one to relax and loosen my chest from GAD while listen to music
Glad you found my video helpful...take good care!
Yesssss this and other exercises my physiotherapist showed me in the healthy movement clinic where I go. Just it’s important not to be lazy and besides exercises for back do not to forget to do these exercises for the neck
Thanks for your comment!
This actually worked and helped. Wow, thank you good sir/helpful RUclips man! :)
Thanks, they look so simple but already helping after just three days.
Great to hear!
Just subscribed. Haven't seen these exercises before either. I need to add these to my daily routine. Thanks so much!👍💯❤️
Awesome! Thank you!
💪You really give fresh, beneficial content, thank you Dr. S!!! 👍
My pleasure!
Thanks for giving such detailed directions.
My pleasure 😊
This is the best video i've seen on this neck problem.
Thank you!
This has been a serious problem for me since having lower back surgery in 2017 and cervical surgery the following year. These exercises look fairly simple to do and you’ve explained them so well, thank you I will start today.
Best of luck, please check with your doctor to make sure they are appropriate for you.
Hi I watch you from Turkey but I can understand well because you explain too clearly 🤗
Awesome! Thank you!
Thanks I really look forward to trying this over next 30 days!
Hope you enjoy it!
Happy to have found you Sir. Thank you for the info. I’m your newest subscriber. My long overdue posture correction begins tonight!
My pleasure...keep me posted on your progress!
Love your video, great help for people with poor neck posture
Thank you
Glad you enjoyed it!
This is what exactly I needed..after 30 days I'll be with a better posture. Thank you Doctor.
All the best!
@@drjonsaunders Thank you!
That's what I needed. Thank you so much doctor and youtube algorithms!
My pleasure!
It works. I’ll be doing it every day, thank you.
My pleasure! :)
Thank you very much Doctor for your amazing advices !
I will definitly give it a try. In fact I already did along the video making a few pauses.
And I can already feel some of my back muscles waking up from a long long sleep. Thanks
Great, thanks for sharing!
You know he is a real doctor when he has a spine model in his home
🤓
Oh he _says_ it's a model
Why is the thumbnail with a girl in like a sports bra? Why?? It should be smth else.
I’m sick of this whole guys being forced to wear suits at weddings and smart events. Not being able to wear even short sleeved shirts. And then girls for some reason wearing sleeveless stuff that show arms and shoulders. When arms and shoulders are more masculine. It’s just absurd.
@@bobdarrick2628 talking about this in a therapy session is way better than in RUclips comments
You do very well and you are one of the best posture teachers I have ever found on RUclips 👍
Thank you. :) Glad you think so!
This video is what I need. Thank you so much
You're so welcome!
Wow this is really amazing, i had this issue since 5years back and now my posture feels really good just by doing the first exercise
Glad it helped!
Thank you! This was so informative!
Glad it was helpful!
Thank you so much!! It really helped me and also thank you because we don’t need to wait 30 minuts to watch before music, publicity, aggressive sails etc. thank you from Lisbon!!
My pleasure, want to visit Lisbon some day!
Best travel videos - and not from an influencer 😁😁 makes my day everytime i watch them
Thank you! 😀
Thank you! I've been trying for months to fix my nerd neck with countless different exercises, but none felt as good as the first one in this video! I felt muscles tense up that i didnt know I had!
Happy to help!
Same. 😂 im hoping this will help my headaches
It's really simple.
Step 1: Stand in front of a mirror. LOOK at how you stand and how unnatural it is. Now, use your brain to command your muscles to move you until you see your reflection standing straight. Now, feel what that feels like.
Step 2: DO that.
What is the results?
So do u still have the nerd neck?
OMG, had a horrible lump of tension in one side of my top shoulder/neck (possibly from mobile fone use!) And I did your first exercise and it actually went away! Really amazing, as it's so irritating and quite painful. Thank u sooo much for that! I'll try all 3 but had to tell u how successful that first one really was! Thanks!!😊
Thanks for sharing!
Thanks again doc. Doing these 3 ex.s was blissful, feel straight and calm despite stressful days(years)❤
Good work!
Hi. Thanks a lot. The best video I have seen about this. Easy to understand, very practical three last tips! Good job.
Glad it was helpful!
Thanks you did a great job explaining what we need to do.👍👏🙏🏻😀
My pleasure!
Just subscribed. I haven't seen these exercises before. You have explained them so well. I'm going to try them and let's see if these make a difference although I have chronic bad posture. These might help to curb further worsening of hunch.
Glad you like them!
Have the exercises had any effect?
This makes so much sense. I'm so tight in that area all the time. Thanks!
You're so welcome!
Great exercises here. Thanks for sharing! Loved the intro too.
Glad you liked it!
I’ve decided be the exercises and slept with the pillow alignment for just 2 nights and the pain relief is amazing as well as improved sleep. I’m so grateful!
I’ve done, not “decided be”…
Thanks for sharing!!
:)
Very informative, thank you. My posture isn't the greatest, but I noticed after doing pullups, that it helped me quite a bit. I only do 15 a day, three different variations of 5 each, but did make a difference, was pleasantly surprised by
Great to hear!
Thank you! I’ve been working on my posture for awhile. Going to try these. Thanks for your videos. ❤
You're so welcome!
I definitely needed this.
Thanks! After 1,5 year of "working from home", this is just what I need.
Glad I could help!
After watching this video I went jogging and found out that during jogging I have good posture and breathing.
Thank you for the simple and effective explanation of the posture and corrective exercises.
Glad it helped!
Thank you for these easy, but helpful tips.
Glad it was helpful!
When I first saw this video I got so excited, wanted to thank you right away.
On a second thought I decided to give it a real shot first.
Been four days now, the first three was a disappointment because I could feel no real change other than the relief in the moment of doing the exercises.
At the gym though, something has happened.
For the first time in years I've had a workout that felt proper, and this really gets my hope up.
9 years ago I ripped the left arm out of its socket, few years later the other one, and ever since it's been a decline in posture and over all well being, the whole body feeling twisted at times.
If these exercises are the tools to not only put a stop to the decline but reverse me back to something that feels normal, man, I would be so thankful coming across this video gets me teared up just thinking about the prospect.
Would feel like a miracle at this point tbh.
Gonna update this comment further along but yeah, this really has given me some hope
Thanks for sharing, all the best!
Did you keep it up? Any updates?
Me again! I’ve been doing this video daily, sometimes more. I would love if you could create a video with a compilation of these neck/trap/shoulder exercises… but complete the full cycle if that makes sense? For example, the first exercise you recommended doing for at least 3 minutes. I’d love for you to do the full 3 min timer with us and give reminders / tips throughout. I find myself rewinding once you’re done with that exercise and going back so I can hear the reminders :-) anyways just a suggestion, appreciate everything you’ve done and are doing regardless.
Good suggestion!
I second that!
Ive been looking for a aingle video that does this and couldnt find ANY! Hope he listens and make it like that, will help so much to just follow along!!
Everything is tied together. I have even found that when i do cardio and follow up with a roller on my legs and hips that i my neck even loosens up. As you mentioned the pelvic tilt it makes complete sense. I have also learned how important the upper back is when correcting forward carry of the head. CHESTUP - SHOULDERS BACK - CHIN BACK... its slow but its helping my stress headaches!!
Thanks for commenting!
Dr. Saunders. I was in a car accident almost 4years ago. I was hit from behind and had severe whiplash. I was in physiotherapy for a long time, and when I saw a chiropractor he diagnosed me with forward head posture. He took x-rays that showed slippage of the disc at C4 to C5. He prescribed a posture trainer that has helped. Your exercises are very good to alleviate pain. Thank you. Deborah
Thanks for watching, I hope you continue to feel better. :)
Hi Dr. Saunder. I had open-heart surgery 2 years ago. I was very active. Regular gym workouts and HIIT. Somehow, I’ve not been able to get back to even simple tasks now. It has progressively dawned on me that somehow the surgery has done something in my body that has changed my spine alignment. I saw your video on the using the pillow, lengthwise, across my head and chest and it has helped. I’m working on some of the exercises you have introduced. Mahalo. I hope that it short to long term goal of using weights and kettlebells does not throw my spine alignment off. Appreciate
Best wishes!
I am definitely going to try this. My upper back and neck have been a chronic problem for me for 20
+ years. Thank you for putting together such a concise video and demonstrating the exercises so simply.
You're so welcome!
i'm having anxiety lately and I noticed that its because I cant breath properly due to my bad posture on the neck area. Thank you for this Dr. Jon it helps me alot
Glad to hear it!
Exercise 3, I have been doing on and off for a few years now with a softly inflated size 3 football, and the doc is right, it feels great!
Great!
Probably the bet explanation I have had, you got me on this one.
Thanks!
Thank you much. Love the sternum idea. 3:50 Exercise 1
Glad it was helpful!
You are truly superb, thank you! Wish you were local!
So nice of you...all the best! :)
Me too!
Excellent explanation- I will try today ❤
Wonderful!
Great information. Thank you I needed to learn how to do this.
Glad it was helpful!