Do you have a forward head or slumped posture that you wish you could fix? If so, you will definitely want to watch this video. I’m going to show you how to fix a forward head and rounded shoulders the right way by focusing on what is really causing these problems. Here’s a hint. If you followed other posture correction videos for a forward head you likely never fixed the root of the issue and only did a temporary solution.
When trying to correct any issue in the body, it is good practice to not focus on the site of the issues when looking for the solution. Instead, you need to look for the source. For instance, when it comes to fixing the position of the head and neck you cannot just look at the muscles that surround the area for the answer to your problems.
This is especially true if you realize that the neck is just a portion of the spine. The spine is an incredibly long structure that has elements in the neck, mid back and lower back. Doing anything to a region of the spine down below is going to have repercussions on the levels above by virtue of the fact that it is one big interconnected chain.
That said, the positioning of the neck into a craned position is often the result of a compensation of the eyes to make sure we are looking straight ahead. When the thoracic spine is excessively curved below we wind up rounding forward, with our head following. This takes our eyesight line down towards the ground. The craning of the neck back to horizontal is simply a reaction to the position of the thoracic rounding and not necessarily something in need of fixing directly.
The same can be said of the lumbar spine and pelvis. If you place your pelvis into posterior tilt, you will affect the position of the thoracic spine as well. This is once again due to the connectedness of the entire spine as a whole. The key is to try and break this pattern up. You want to reverse the excessive posterior tilt and restore lost extension into the thoracic spine. When this happens, the cervical spine will often times correct itself.
To work on doing this you will want to do the exercises shown here. First, to mobilize the area of the thoracic spine that is most restricted while at the same time establishing proper pelvic position you would do the bench mobility combo demonstrated. From here, you want to hold the position for a minute which is going to provide not just mobility to the tight areas but an isometric challenge to the deep flexors of the neck which tend to get weak over time from adaptations of the faulty posture.
If you’re just beginning, one minute three times per day of the first variation is enough. If you are more advanced you can place the arms overhead for more of a thoracic mobility challenge. Finally, the most advanced can add a weight plate to the front of the head for additional neck flexor strengthening.
Finally, you want to reinforce the corrections you make with the use of a face pull overhead raise. The addition of the overhead raise helps to hit the lower traps which will restore normal positioning of the shoulders and correct the forward rounding that promotes the neck adapatations in the first place.
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27 comments
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Don't go the gym? Hate face pulls? Try jump rope. It's fun, and great for pullin those shoulders back.
Here is another nerd-neck checking in
this is NOT me
Rename it "how to fix gamers neck"
Hey I got hit by a distracted driver and then went into a coma for three weeks afterwards a few years ago and I am so glad to be back in the gym and I had traumatic brain injury and I really appreciate that you have addressed the issue with your channel. Bless you guys and hope you have a blessed weekend 🙏👍
i needed posterior pelvinc tilt to fix my forward head posture…bad info.
Thx👍🏿
What if I have an anterior tilt instead? Should I keep my pelvis up?
THE SINGLE BEST EXPLANATION FOR THIS PROBLEM EVER!!
I have a major neck problem and this corrects all that….front weak neck muscles and weak scapula and trap muscles.
AMAZING VIDEO!! 👍👍👍👍👍👍👍❤️
Jeff which state are you at if we need an in person session?
1. 4:20 + 5:07
2. 6:29
thx, ill try this out
What should I look out for, like feel-wise in my muscles? I do feel a stretch more in my muscles beneath my chin. Is this right?
Sir but my study time is of 10 to 12 hour
5:02 can the head touch the floor or not?
hey jeff! I liked your video. Can you react to Mewing? pls It is a little weird exercises. But i want to know your opinion about it. And also make a video of training neck and get a defined mandible.
You’re the best in corrective exercises, doing it right and getting the relief and corrections very quickly. 8 months into home work out and I feel amazing so thank you for these gems of videos.
Basically just stand up straight. Problem solved.
Instant Jessie aging at 0:52
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I had the worst "slumped posture" or whatever you want to call it but holy hell. I've been doing this religiously for 5 days whenever possible, as much as I can without over doing it. Not only is my neck like 10x stronger my neck is nearly at a correct angle already its INSANE.
4:21
5:04 harder version
5:36 even harder
6:31 face pull
So good mate thank you for this
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