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Fix ForwardHead Posture FAST! (5 Easy Steps)

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Rating: 4.0; Vote: 1

Fix bad posture FAST! Forward Head Posture and Rounded Shoulders are two of the most common postural imbalances among men and women. So why not learn exactly how to correct that slumped over posture once and for all. You can even perform these corrective exercises and stretches at home so there are no excuses to get rid of that nerd neck and improve your posture once and for all. FREE 6 Week Fat Loss Challenge: For every inch that your head moves forward, your neck and your upper back have to support an extra 10 pounds of weight, just to keep your head from literally falling off of your body. If forward head posture is left untreated it can cause neck & back pain, headaches, breathing issues, pinched nerves, and numbness in your hands. And the worst part is if you continue to maintain a forward head posture over the years you'll start to develop an abnormal curve in your upper spine and your body will build up scar tissue on the lower part of your neck known as a dowager's hump. I think it's safe to say that nobody wants a hump on their back, not now and not later so today I'm going to show you the 5 key steps you'll need to take to fix this postural deviation once and for all. And the very first thing you'll want to do is a test to find out if you have a forward head posture, to begin with. This is a really easy test that only takes a minute. You'll stand with your back against a flat wall, making sure to touch the wall with both your heals and your shoulder blades. As those 4 spots touch the wall check where your head naturally goes. If the back of your head is touching the wall or is pretty close to touching the wall, you probably don't have much forward head posture. However, if your head naturally shifts forward and ends up inches away from the wall then you do have forward head posture and the further your head is from the wall the more important it is for you to start fixing it right away. This is because as your head comes forward, your shoulders will also round forward, and then to see straight ahead you'll have to compensate by tilting your head up. In combination, all of this will cause certain muscle groups to shorten and tighten up including your sternocleidomastoid which runs along the front and the side of your neck, your suboccipital muscles behind your head at the base of your skull, as well as your scalene muscles, upper traps, chest, and your lats. all of them will shorten and become tighter, further reinforcing this bad posture. So step number 2 is to begin releasing and stretching the tight muscles and we're going to start first with the sternocleidomastoid. To release this muscle you'll first locate it by looking for the v-shaped muscle that runs from your collar bones up along the sides of your neck. you're going to massage this muscle by gently pinching it between your fingers working your way up and down along the entire muscle. Massage each side for about a minute, and then you'll move on to stretching it by first placing your hand over your collar bone and pulling the skin down. Then lift up and rotate your head and your chin diagonally to the opposite side. Holding this position will also stretch out the tight anterior scalene. Make sure you Hold it for 30 seconds before switching sides and then repeat for 3 rounds. after that, for your next stretch, you'll want to grab the opposite side of your head with one hand and tilt your ear towards that raised shoulder while holding your opposite arm behind your back. Hold that stretch for about 30 seconds on each side, and again repeat for 3 rounds. Now for the suboccipital muscles, you'll want to first release them by using a massage ball or something similar like a lacrosse ball. Lay down with your back against the floor and place the ball behind your head at the base of your skull. Then roll the ball along the area by gently tilting your head up and down and side to side. You want to do this for about 2 minutes and make sure you roll out each side. If you don't have a ball, keep in mind you can also simply massage these muscles with your fingers. Once those muscles are relaxed you'll stretch them out by tucking your chin back and looking down while gently applying downward pressure on the back of your head for 30 seconds and then repeat 3 times. finally, for the chest and lats, you can stretch your chest by placing your arms at 90-degree angles against the frame of a doorway before leaning through. And for your lats grab something sturdy above your head with an underhanded or neutral grip and lean back while rotat
Date: 2021-12-23

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Comments and reviews: 5

Donald
Thanks for this video I have a spinal cord injury and I walk with canes I try to walk straight as possible but at the same time I'm always looking down at the ground to make sure I'm not going to trip over anything because for a while I had a problem with falling down I'm trying to correct this problem as best I can and I'm also looking into wearing one of those upper back braces that keep you straight at this point in the game I really need to acquire one of these braces at least for a while baby 6 months to a year I hope by this time my shoulders and neck can be straightened out a little bit better so I can do some of these exercises with a lot more ease some of them are really hard for a person with a spinal cord injury I can walk I can drive when I drive my seat is straight up and down I have done this for years driving that way it's to the point where if I do stand up straight and have my neck up right people will think I have a problem with my neck but this is a problem that I have to fix and must be addressed immediately! Because I do have problems with the neck and I also have calcium deposits on the right shoulder which is really bad and is also leading towards the dreaded frozen shoulder it's on my right side this problem has been going on for at least 6 months the problem is I have trouble sleeping on my back I do sleep with one pillow I can't stack pillows that bothers my neck area big time I usually sleep on my side and yeah I do need to have a soft mattress trust me it helps me a lot it got really bad one night during the summer when I had to sleep on a mattress on the floor and woke up and had severe shoulder pain it was really bad and I have to take a lot of pain medication for my spine I used to be in a wheelchair which caused me to look down a lot to see where I was going I learned how to walk again on my own believe it or not some people have problems walking on sand but for me it's like cushioning for my spine I like it alot I also raised my canes up higher so I'm not leaning down on to them! The big test was leaning up against the wall that's when I knew I had a problem! That was before the shoulder problem started thank you for these great exercises this video was saved on my phone and I wanted to get the details on everything it's a lot to remember it really is! Some of these exercises that you described would take me about an hour a day! And that's a long time just for me to get down on the ground and do some of these exercises is extremely hard for me I'm so happy that this popped up on my phone I need to do these really badly! Thanks once again Donald R storm.
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Crystal
Super helpful with the stretches. I don't think I have forward head posture but I do feel like I might have backward head posture? (IS THAT EVEN A THING) Like by head leans back too much. It was something I noticed watching myself doing my first youtube video. Trying to definitely stretch the muscles at the bottom of my head. I think maybe thats what causing my tmj issues to get worse possibly?
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James
Great video Max! But I have got to disagree on you about the posture corrector, I wore a similar one and I got my body conditioned to maintain sitting upright even when I'm not wearing it.
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Creg
Does it really work for fix foward head or it's just for neck pain?
I'm not sure simple exercices can redress head and neck, am i wrong?
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barmy
I'm investigating neck curved forward and found a great website at Neck mender blueprint (google it if you're interested)
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