How To Fix Forward Head Posture & Neck Pain
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.
-----------------
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... )
----------------------------------------
SHARE this video with a friend: • How To Fix Forward Hea...
The best exercises to relieve Lower Back Pain • 7 Great Exercises for ...
Best sleeping positions & pillow height? • Best sleeping position...
How to get rid of muscle knots in your shoulders & traps. • How to get rid of musc...
----------------------------------------
Stefan's practice in Barcelona: sarriaquiropractica.es/en/
#bodyfixexercises #forwardheadposture #posture
Пікірлер: 514
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!!!!!!!!!
@BodyFixExercises
11 ай бұрын
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… kzread.info/dash/bejne/hYV7zdlxoNa6ec4.html
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
@BodyFixExercises
7 ай бұрын
Thanks very much Chris! Very nice of you. 🙏
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 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.
@BodyFixExercises
3 жыл бұрын
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
@ATIARImusic
Жыл бұрын
@@BodyFixExercises fellow anatomy geek with bad posture here - thanks so much for your awesome videos! I agree the anatomy is super helpful.
@tiranetirane7869
10 ай бұрын
A me nga qe nuk
I LOVE that your voice is calming and your content straightforward and clear. Thank you for being you!
@BodyFixExercises
6 ай бұрын
Wow, thank you!
Awesome, clear, no nonsense video! And thank you for not adding music, which interfers with listening!
@BodyFixExercises
Жыл бұрын
No worries!
Fantastic instruction!!! You nailed every compensatory movement often done and explained very well how to easily correct that. Thank you!!!
@BodyFixExercises
2 жыл бұрын
Cheers Christina!
Tack för hjälpen ❤
This is exactly the video I’ve been looking for, thank you!
@BodyFixExercises
Жыл бұрын
No worries!
Your visual overlays of the spine/muscles on the video are very helpful. Brilliant idea!
@BodyFixExercises
9 ай бұрын
Cheers!
Thank you this is lovely and concise and not too much talking. Looking forward to trying these out.
@BodyFixExercises
Жыл бұрын
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 👍
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.
@BodyFixExercises
Жыл бұрын
You're welcome!
Best Video I have seen !! Thank you ! This is what I need.
@BodyFixExercises
3 жыл бұрын
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.
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!
@BodyFixExercises
6 ай бұрын
So nice of you
Mate those are great! I've never done any stretches that so perfectly target those areas that feel locked tight. Thank you.
@BodyFixExercises
Жыл бұрын
No worries!
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!
@BodyFixExercises
Жыл бұрын
How wonderful! Have you tried these yet?... kzread.info/dash/bejne/hYV7zdlxoNa6ec4.html
Really great instruction and needed relief. Thank you!
@BodyFixExercises
Жыл бұрын
You're welcome!
I thank you for your honesty and for the clear information that you provided before you given this video.
@BodyFixExercises
11 ай бұрын
You're very welcome🙏
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!!!
@BodyFixExercises
3 ай бұрын
👍👏
@jackyleblanc6460
Ай бұрын
oh I am❤
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!!
@BodyFixExercises
Жыл бұрын
Great to hear!
@ralphredhead999
10 ай бұрын
Pp
@ralphredhead999
10 ай бұрын
P
@ralphredhead999
10 ай бұрын
P
@ralphredhead999
10 ай бұрын
P
Thank you for your time ❤
@BodyFixExercises
Жыл бұрын
Any time!
thank you mate for some great stretches! really appreciate it!
@BodyFixExercises
Жыл бұрын
A pleasure! Here's my current faves for posture exercises... kzread.info/dash/bejne/dW2FrKuuebunoJc.html
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.
You've changed my life! Thank you so much!
@BodyFixExercises
Жыл бұрын
What a lovely comment!!! You're so welcome!
Omg you are my personal hero now. You’re videos are saving my life….
@BodyFixExercises
Жыл бұрын
😊 So glad to hear it!
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 🙏
@BodyFixExercises
3 жыл бұрын
Hey Sandra! You're very welcome!!
This was so wonderful! You are a gift - thank you so much!
@BodyFixExercises
Жыл бұрын
Wow, thank you!
❤❤❤ you explained everything so clear. As I am listening I am doing the exercises you showed and it already helps!!❤
@BodyFixExercises
10 ай бұрын
Wonderful!👍👍👍🙌
These videos are great. Just like a class. Thank you so much.
@BodyFixExercises
Жыл бұрын
Thank you. Lovely comment
Great videos Stefan. Thanks for helping me out
@BodyFixExercises
3 жыл бұрын
Pleasure, Stevie!
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!!
@BodyFixExercises
Жыл бұрын
Awesome! Keep it up
Excellent demonstrations and directions. Thank you so much!
@BodyFixExercises
Жыл бұрын
Thanks so much Sarah!
Dr. Stefen, thank you so much, this is an underrated video and I am going to everyday or on alt day
@BodyFixExercises
2 жыл бұрын
Thanks Astroboy! I really appreciate you taking the time to comment. Cheers
Thank you very much for the clear, thorough and motivating video.
@BodyFixExercises
11 ай бұрын
Glad you enjoyed it, John!
Brilliant! Well explained and easy to follow instructions. Thanks very much Stefan. These videos are fantastic.
@BodyFixExercises
3 жыл бұрын
Thanks C.I. Very nice of you to comment.
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.
@BodyFixExercises
Жыл бұрын
Try these too Fabian ... kzread.info/dash/bejne/dW2FrKuuebunoJc.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.
@BodyFixExercises
8 ай бұрын
👍👍👍🙌
Agreed- I really like the detailed explanations
@BodyFixExercises
Жыл бұрын
🙏
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.
@BodyFixExercises
Жыл бұрын
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.
Thank you. Instant relief!
@BodyFixExercises
Жыл бұрын
Great to hear!
Thank you for your helpful explanation.
@BodyFixExercises
2 жыл бұрын
You're welcome, Carefree! Hope it helps.
Awesome information. Thank you!!!
@BodyFixExercises
3 жыл бұрын
Thanks Randal. Glad you liked it!
thank you doctor! These excercises helped me a lot!
@BodyFixExercises
Жыл бұрын
So glad to hear it!
Many thanks! You validated what I’ve been doing (when I have the strength) and corrected some . Salamat po from the Philippines .
@BodyFixExercises
11 ай бұрын
Good on you!🙌
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!
@BodyFixExercises
Жыл бұрын
Good luck, Ivana. Thanks for your message
@brouch3070
Жыл бұрын
For a second there i thought jeff bezos was makin this vid
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.
@BodyFixExercises
7 ай бұрын
Best of luck!
@FreedSeed
4 ай бұрын
Winning?
Great exercises! Thank you!
@BodyFixExercises
3 жыл бұрын
Thanks Kim!
Thank you, Stefan! Your exercises are the ones that helped me the most! I feel so much better now thanks to you :)
@BodyFixExercises
3 ай бұрын
Great to hear! Thanks for your lovely comment
Live saving exercises, Thank you.
@BodyFixExercises
Жыл бұрын
No worries!!
You are the best in this space.
@BodyFixExercises
11 ай бұрын
That is a really kind and empowering thing to say. Thank you.
This is one of the best videos on how to correct forward head posture so far.
@BodyFixExercises
5 ай бұрын
Awesome, thank you!
Amazing work man! Perfectly and easily to follow along and we'll explained. Well see other videos
@BodyFixExercises
Жыл бұрын
Thanks man!
Excellent video. It really helped me. Thank you 🙏
@BodyFixExercises
Жыл бұрын
Great to hear!
Thank you so much for your explanation.
@BodyFixExercises
Жыл бұрын
Cheers! Thanks for commenting! A couple of times!
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.
@BodyFixExercises
Жыл бұрын
Great! Just stick with it and it should get better and better over time!
Great job. Thanks for the video.
@BodyFixExercises
Жыл бұрын
Cheers
Thanks Stephan - great presentation.
@BodyFixExercises
5 ай бұрын
Glad you liked it!
excellent suggestions as usual Stefan, hear to hear you're designing a course... sign me up👍
@BodyFixExercises
6 ай бұрын
Thanks Adrian. Would love to see you in the coaching program. 🙌👍
Thank you! And what a nice detailed instructions Sir!
@BodyFixExercises
Жыл бұрын
Thanks Jana!
Thank you so much, Sir! These exercises will be so helpful.
@BodyFixExercises
3 ай бұрын
Most welcome!
That felt amazing, thanks!
@BodyFixExercises
11 ай бұрын
Great to hear!
These are great! Thank you!
@BodyFixExercises
3 жыл бұрын
A pleasure. Thanks for commenting!
Excellent- many thanks!
@BodyFixExercises
8 ай бұрын
My pleasure!🤜
Thank you. So helpful!
@BodyFixExercises
Жыл бұрын
You're welcome!
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!
@BodyFixExercises
Жыл бұрын
These exercises may help you too (you don't need to have any symptoms in your arm to do them)... kzread.info/dash/bejne/Yq6XsNiPnq7Qc6Q.html
Excellent video and explanations!
@BodyFixExercises
Жыл бұрын
Cheers David!!! Here's my current faves... kzread.info/dash/bejne/dW2FrKuuebunoJc.html
just excellent.. Thank-you healer
@BodyFixExercises
10 ай бұрын
You're so welcome!
Great exercises! Really helps relieve upper back pain!
@BodyFixExercises
10 ай бұрын
Great! 🙌
@BodyFixExercises
10 ай бұрын
Check this out too if you haven't... kzread.info/dash/bejne/dZmcltFpqc60aKw.html
Thanks, I am working on these excersie.
@BodyFixExercises
Жыл бұрын
Good on you!
Beautiful. I'll try this.
@BodyFixExercises
3 жыл бұрын
Thanks Aviel
OMG the wall angel was so good!!! Instant bit of relief!
@BodyFixExercises
Жыл бұрын
Great!
Liking these exercises thank you!
@BodyFixExercises
3 жыл бұрын
A pleasure, Lula! Thanks for commenting.
Brilliant! so helpful! Thanks
@BodyFixExercises
3 күн бұрын
You're welcome!
Legend you are. Will hope you live well and prosper. Thanks so much for sharing your knowledge and skill with us.
@BodyFixExercises
4 ай бұрын
I appreciate that!
Thank you.
@BodyFixExercises
Жыл бұрын
You're welcome!
Kindly appreciate your help !
@BodyFixExercises
2 жыл бұрын
A pleasure, San Marco explorer!
Very well explained. Thank you!
@BodyFixExercises
6 ай бұрын
No probs
Great excercises sir...really had worse pain due to bad posture but after doing excersise I am feeing better 🙏😊
@BodyFixExercises
2 жыл бұрын
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 for the help 👍👍
@BodyFixExercises
6 ай бұрын
No problem 👍
Great job🙌 thank you
@BodyFixExercises
Жыл бұрын
No problem! Cheers! 😊
Just found you awesome channel man, thanks for this!
@BodyFixExercises
11 ай бұрын
Cheers man!
My posture was giving me sooo much pain, thank you ❤️
@BodyFixExercises
Жыл бұрын
No worries!
Muchas gracias comenzare a realizar estos ejercisios.
@BodyFixExercises
11 ай бұрын
Suerte!
Thank you
@BodyFixExercises
8 ай бұрын
You're welcome!
Many thanks❤
@BodyFixExercises
3 жыл бұрын
Pleasure, Teresita!
Sir, Your exercise realllyyy work Thanks you so much,,,
@BodyFixExercises
3 жыл бұрын
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!
Thank you sir.
@BodyFixExercises
Жыл бұрын
You're welcome!
Great video, thank you!
@BodyFixExercises
2 ай бұрын
🙏🙏🙏 Cheers
Thank you!
@BodyFixExercises
4 ай бұрын
You're welcome!
My chiropractor gave me some of these exercises but without explanation. I’m much more motivated now I know how they help. Thank you.
@BodyFixExercises
9 ай бұрын
Happy to help!
excellent video. thank you!
@BodyFixExercises
Жыл бұрын
Cheers!
Fantastic that felt great thanks
@BodyFixExercises
5 ай бұрын
Great to hear!
Thank you so much 👍
@BodyFixExercises
Жыл бұрын
No worries!
Great & Informative Video. Thank You ...
@BodyFixExercises
11 ай бұрын
Cheers!
Wtf...one of the best explanations I have seen, soothing voice. Started today, let's hope it works.
@BodyFixExercises
Жыл бұрын
Good on you! Hope it helps. (Actually, I'm sure it will help if you stick with it)
@baldev121
Жыл бұрын
@@BodyFixExercises I really enjoy doing the exercises, however, had no effect on my pain and tension...might take more time.
Great videos. Many thanks!
@BodyFixExercises
Жыл бұрын
Glad you like them!
Thank you very very much
@BodyFixExercises
Жыл бұрын
You are very very welcome
Thanks!
@BodyFixExercises
11 ай бұрын
Thank you very much!
Thank you so much 🙏
@BodyFixExercises
Жыл бұрын
Always welcome, Jing!