How To Fix Forward Head Posture & Neck Pain
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- Опубликовано: 9 июн 2024
- To fix forward head posture, hunchback, or rounded shoulders once and for all, we need to do 3 different types of exercises-(i)STRETCH the 2 main muscles that pull our head & shoulders forward, (ii)STRENGTHEN the 3 main muscles that pull our head & shoulders back, and (iii)MOBILISE any restricted joints in the spine & breastbone. You need to address ALL three areas for success.
‘The 3 Essential Exercises EVERYONE Should Do’ …EXCLUSIVE video, only here: stefan-becker.mykajabi.com/3-...
GOT QUESTIONS? I answer questions here now: / bodyfixexercises
AND I’m developing a Coaching Program! Over 12 weeks, I help people with bad posture, and related issues like neck, shoulder, & upper back pain-discover their root problem and correct it using science-backed mobilising, stretching, & strengthening exercises. Find out more, and join the wait list here… stefan-becker.mykajabi.com/wa...
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These 5 exercises work on all of these issues. And they’re very effective for neck pain too. If you do them regularly, you can not only improve your neck hump (text neck)… you’ll avoid a world of problems in the neck & shoulders.
FORWARD HEAD POSTURE STRETCHES AND EXERCISES:
0:00 Intro
0:30 Simple cause of forward head posture
1:15 Understanding bad posture. What happens?
1:50 The KEY: Stretch, Strengthen, AND Mobilise
2:31 EXERCISE 1. Pec stretch
3:10 EXERCISE 2. Mobilise thoracic joints
5:03 EXERCISE 3. Torso Rotation (helps breast bone!)
6:00 EXERCISE 4. Wall Angels
7:18 EXERCISE 5. Retractions
8:29 EXERCISE 5B. SCM stretch
9:09 How often to do them. Which are most important.
9:53 Video on the 4 Common Causes of Neck Hump
(Related video... The 4 most common CAUSES of forward head posture/neck pain. • What are the 4 most co... )
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Stefan's practice in Barcelona: sarriaquiropractica.es/en/
#bodyfixexercises #forwardheadposture #posture
I am 2 min in. I have been describing this kind of pain to American doctors and specialists for more than 8 years now, and never was told any of this. I am 20 now. Thank you so much!!!!!!!!!
This may interest you then. I've got a few videos on this area...
The 5 BEST Exercises for Shoulder Tightness, Rhomboid Pain, or Arm Pain…
ruclips.net/video/SQGkw8psTIk/видео.html
I like how you explained the anatomy behind which key muscles and joints are causing this forward head posture. Stretch the front, strengthen the back and mobilize the T spine. Makes so much sense to address this pattern as a whole group and puts the stretches in perspective.
Thanks Amee. I'm a bit of an anatomy geek and my brain always wants to know why, so my videos always seem to end up like that. ;) Thanks for your kind words
@@BodyFixExercises fellow anatomy geek with bad posture here - thanks so much for your awesome videos! I agree the anatomy is super helpful.
A me nga qe nuk
9:23 One of the only people who tells you how you might feel the following day after the exercises. Many people might feel sore, and think that something is wrong and it's not working and give up, even though the soreness is only temporary. Great info, thanks
I LOVE that your voice is calming and your content straightforward and clear. Thank you for being you!
Wow, thank you!
Your videos are excellent: short, concise, but with a lot of relevant information, reasons behind things, things to watch out for, not expecting too much from the viewer, and all delivered in a calm relaxed manner. Great job
Thanks very much Chris! Very nice of you. 🙏
Your explanations are very clear and didactical. Until now, I have seen many videos. I am totally sure that your video is the best of all on the subject of forward head posture. You helped me a lot to undestand the problem with your visual ovelays. I appreciate very much your useful information. Thank you!
So nice of you
As a visual learner, the graphics along with your explainations really help me to see what's going on with my bones and muscles. I intend to do these exercises as you've explained. Thank you!!
Great to hear!
Pp
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Started noticing my shoulder slump after a year of working a desk job. I’ve only been doing the angels and the side to side stretch for 4 days and have already seen a significant difference!!
Awesome! Keep it up
Fantastic instruction!!! You nailed every compensatory movement often done and explained very well how to easily correct that. Thank you!!!
Cheers Christina!
Awesome, clear, no nonsense video! And thank you for not adding music, which interfers with listening!
No worries!
Thank you so much for this video.
It’s been more than a year that I’ve had these muscle ache problems.
But no one could understand what was the problem.
I appreciate it
I try to do these exercises every day.
You're welcome!
Your visual overlays of the spine/muscles on the video are very helpful. Brilliant idea!
Cheers!
Found your channel because I think the algorithm must’ve heard me mention my (now-properly-identified) rhomboid pain. I’ve had chronic migraines since I was in fourth grade, and neck tension has become more and more of a trigger (or at least contributing factor) for them in recent years. Today I did a few of your exercises and was shocked at how loose my neck could feel afterward. I’m excited to potentially have something new in my toolbox! Thank you!
How wonderful! Have you tried these yet?...
ruclips.net/video/SQGkw8psTIk/видео.html
This videos are very helpful, thanks stefan for your time providing us with this insightful exercises ! Epic content much needed in times of working from home with the laptop 🙏
Hey Sandra! You're very welcome!!
This is exactly the video I’ve been looking for, thank you!
No worries!
Brilliant! Well explained and easy to follow instructions. Thanks very much Stefan. These videos are fantastic.
Thanks C.I. Very nice of you to comment.
Thank you this is lovely and concise and not too much talking. Looking forward to trying these out.
Good luck with it!
Ever since I’ve been looking down on my phone and stretching my neck to go on the pc, I have really noticed my strange posture change. Ever since I found your video it really helped me and the 5th exercise you have shown done the most effect on my neck thank you! You earned a like and a subscribe 👍
You've changed my life! Thank you so much!
What a lovely comment!!! You're so welcome!
Really great instruction and needed relief. Thank you!
You're welcome!
I walk my dog frequently and keep my head down to avoid stepping in dog poop. It is difficult to find casual shoes that have smooth soles, and removing dog poop can be very challenging. Thanks for this content. I'm always mindful of my posture and try to correct it continually and maintain a youthful gait.
Best Video I have seen !! Thank you ! This is what I need.
Thanks Eric. Very nice of you to comment. Actually I've just developed a new exercise that I think might be the most useful all-in-one exercise for posture I've ever used, so will aim to post a new video on that soon.
Great videos Stefan. Thanks for helping me out
Pleasure, Stevie!
Thank you for your time ❤
Any time!
thank you mate for some great stretches! really appreciate it!
A pleasure! Here's my current faves for posture exercises...
ruclips.net/video/C9QJIuIXAp4/видео.html
Awesome information. Thank you!!!
Thanks Randal. Glad you liked it!
Omg you are my personal hero now. You’re videos are saving my life….
😊 So glad to hear it!
I thank you for your honesty and for the clear information that you provided before you given this video.
You're very welcome🙏
Excellent demonstrations and directions. Thank you so much!
Thanks so much Sarah!
These videos are great. Just like a class. Thank you so much.
Thank you. Lovely comment
Mate those are great! I've never done any stretches that so perfectly target those areas that feel locked tight. Thank you.
No worries!
Tack för hjälpen ❤
Great exercises! Thank you!
Thanks Kim!
Thank you very much for the clear, thorough and motivating video.
Glad you enjoyed it, John!
Ive always been physically well and maintained myself well. But started working as a bike mechanic with a not so good set up. Led to very bad posture, bending down with neck forward. This is quite insightful, thanks.
Try these too Fabian ... ruclips.net/video/C9QJIuIXAp4/видео.html
and choose what feels the best for you. Good luck
Wow. These exercises feel good and they remind my body how to hold my head up. It felt so good I just had to go for a walk to get used to that feeling again. A great set of exercises to do gently & periodically.
👍👍👍🙌
These are great! Thank you!
A pleasure. Thanks for commenting!
❤❤❤ you explained everything so clear. As I am listening I am doing the exercises you showed and it already helps!!❤
Wonderful!👍👍👍🙌
Thank you. Instant relief!
Great to hear!
This was so wonderful! You are a gift - thank you so much!
Wow, thank you!
Thai dude just knows his stuff. Taking a break from weight lifting for 2 weeks maybe a month and trying to heal my neck. Thank you!
These exercises may help you too (you don't need to have any symptoms in your arm to do them)... ruclips.net/video/0zcNvVnKjCA/видео.html
I love the information that I have needed for 20+ years working industrial construction. It's very hard on the body which you don't realize how bad until after 10 years or so when you start to realize you can't do as much as you once could. I got stuck with the most physically demanding, nasty, hard to work in places and after all those years it has me at home and generally in a wheelchair most of the time. I really could have used this so long ago.
Thanks for sharing your story, BB. You're right. Exercises to keep yourself health and minimise issues later in life are pretty crucial. Especially in some jobs. My ultimate aim with this channel is to provide exercise routines that people can do to keep themselves healthier.
Great job. Thanks for the video.
Cheers
Thank you for your helpful explanation.
You're welcome, Carefree! Hope it helps.
After 20 yrs going to specialists, I boiled down the best stretches and this video is literally my EXACT list. You better thank this guy because that was not cheap for me!!!
👍👏
oh I am❤
Beautiful. I'll try this.
Thanks Aviel
thank you doctor! These excercises helped me a lot!
So glad to hear it!
Thanks Stephan - great presentation.
Glad you liked it!
That felt amazing, thanks!
Great to hear!
Liking these exercises thank you!
A pleasure, Lula! Thanks for commenting.
Live saving exercises, Thank you.
No worries!!
This video the best I’ve seen on the explanation of the root cause.
Cheers Smashy!
This is one of the best videos on how to correct forward head posture so far.
Awesome, thank you!
Doctor thank you very much I watched both your videos tonight and did just what you said. Now I can tell just how my neck and back should feel with doing these exercises I'll keep working on them every night. I've been dealing with these chest pains for 14 years straight without a day of relief. Thank you for your help and your time. I can tell looking in a mirror that I'm standing more the way I ought to and it feels better.
Great! Just stick with it and it should get better and better over time!
Thank you so much for your explanation.
Cheers! Thanks for commenting! A couple of times!
Agreed- I really like the detailed explanations
🙏
Excellent video and explanations!
Cheers David!!! Here's my current faves... ruclips.net/video/C9QJIuIXAp4/видео.html
You are the best in this space.
That is a really kind and empowering thing to say. Thank you.
Thanks, I am working on these excersie.
Good on you!
Excellent video. It really helped me. Thank you 🙏
Great to hear!
Thank you. So helpful!
You're welcome!
Dr. Stefen, thank you so much, this is an underrated video and I am going to everyday or on alt day
Thanks Astroboy! I really appreciate you taking the time to comment. Cheers
Avoid the CAUSES of bad posture & neck pain: ruclips.net/video/3A1cvpVUKAE/видео.html
‘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
Brilliant! so helpful! Thanks
You're welcome!
just excellent.. Thank-you healer
You're so welcome!
REVELATION! And quite a relief for my chronic neck&spine (somewhat extreme) pain. It felt like unburden me of my cross for a moment. Thank you!
I'll start exercising and exploring you channel. Hope to endure.
God bless!
Good luck, Ivana. Thanks for your message
For a second there i thought jeff bezos was makin this vid
Great job🙌 thank you
No problem! Cheers! 😊
Thank you, Stefan! Your exercises are the ones that helped me the most! I feel so much better now thanks to you :)
Great to hear! Thanks for your lovely comment
Thank you! And what a nice detailed instructions Sir!
Thanks Jana!
Great video! Love the little explanatory cartoons. 👍
Thanks Sara!
Kindly appreciate your help !
A pleasure, San Marco explorer!
Muchas gracias comenzare a realizar estos ejercisios.
Suerte!
Great videos. Many thanks!
Glad you like them!
Excellent- many thanks!
My pleasure!🤜
Thank you
You're welcome!
Thank you so much. You identified the exact causes of my neck problem in this and the previous video. I will do these exercises religiously and will report back. I'm so happy to find this.
Best of luck!
Winning?
Sir, Your exercise realllyyy work Thanks you so much,,,
Great to hear, Aayush! Wait until you see what you'll feel like after doing them for 4-6 weeks. After about a month or so I woke up feeling more energetic, confident, strong. It's hard to describe but it feels awesome. So keep going! Thanks so much for commenting!
Many thanks! You validated what I’ve been doing (when I have the strength) and corrected some . Salamat po from the Philippines .
Good on you!🙌
Thank you so much, Sir! These exercises will be so helpful.
Most welcome!
Amazing work man! Perfectly and easily to follow along and we'll explained. Well see other videos
Thanks man!
Very well explained. Thank you!
No probs
My posture was giving me sooo much pain, thank you ❤️
No worries!
excellent video. thank you!
Cheers!
Thanks!
Thank you very much!
Great & Informative Video. Thank You ...
Cheers!
Many thanks❤
Pleasure, Teresita!
Thanks for the exercises and the anatomical explanations. I try to supplement this by trying to maintain an upright posture when walking and sitting in everyday life. Of course I always forget, but it's a good awareness training.
Thank you very very much
You are very very welcome
Fantastic that felt great thanks
Great to hear!
Thank you so much 👍
No worries!
Thank you.
You're welcome!
Thank you sir.
You're welcome!
OMG the wall angel was so good!!! Instant bit of relief!
Great!
Great explanation
🙏👍
Amazing thank you
A pleasure. Thank you!
Great excercises sir...really had worse pain due to bad posture but after doing excersise I am feeing better 🙏😊
Great to hear, Yogesh. If these felt good, have a look at my Chin Tuck Plus video. Putting a bit of arch into the midback really enhances the retraction exercise (pulling your head back with your chin down). Thanks for commenting!
Thank you so much 🙏
You're welcome 😊
Thank you 🙏
You’re welcome 😊
شكرا لك
💪🙌
Thank you!
You're welcome!