How To FIX Forward Head Posture (Hunched Forward) with 3 EASY Exercises

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
Want to help support my channel? Any products you purchase here: www.amazon.ca/shop/dr.jonsaunders will earn a commission for Dr. Jon Saunders through the Amazon Associates Program. This will go to help maintain this channel.
Please subscribe to our channel here: kzbin.info...
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.
RELATED VIDEOS:
How to Fix a Neck Hump Part 1: • QUICK Fix for Neck Hum...
How to Fix a Neck Hump While Sleeping (Part 2): • BEST sleeping position...
How to Eliminate a Neck Hump, Pain, and Neck Fat (Part 3): • How to ELIMINATE a Nec...
Please visit our website at: www.chirofirst.ca
Dr. Jon Saunders, B.Kin., D.C.
Chiropractic on Eagle
Newmarket, ON L3Y1K5
Tel: [phone]
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
Click here for directions:
www.google.ca/maps/place/Chir...
Connect socially with Dr. Jon Saunders / Chiropractic on Eagle:
Facebook: / chiropracticoneagle
Office Instagram: / chiropractic_on_eagle
Dr. Jon Saunders Instagram: / drjsaunders
** Channel Disclaimer **
The information provided is strictly for educational/information purposes ONLY. The information provided on this channel, all videos, and all comments and replies to comments/questions is intended for information purposes only and does not constitute medical, chiropractic, health or other advice of any kind or nature. No professional relationship exists or existed by viewing / interacting with the content on this channel. The viewer or recipient of information on this channel / videos / replies to comments should consult a physician and / or their primary health care provider in matters relating to their health. This channel / videos / replies to comments does not contain all information available regarding the subjects addressed in this channel / videos / replies to comments and it may be outdated. This channel / videos / replies to comments has not been created to be specific to any individual’s needs. The creator/owner of this channel has no liability or responsibility whatsoever to any person or entity regarding any matter related to this channel / videos / replies to comments and / or its contents.
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[@charflynn5]

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)

[@drjonsaunders]

Thank you!

[@aurelienyonrac]

Thank goodness

[@iTheShirt]

Even with the timestamps, it's still interesting listening to the reasoning and terminology.

[@94Rhyme]

Ich küss doch dein Herz

[@dizzyheads]

I end up watching the video multiple times thanks to this

[@flynnzilla8796]

Awesome and clear! No annoying 5 minute preamble, no annoying music! All makes sense, thank you!

[@drjonsaunders]

You're welcome!

[@arockinmyshoe]

So true!

[@c.j.9141]

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!

[@drjonsaunders]

My pleasure!

[@IncandescentThe3rd]

he didnt even explain it tho

[@sukanyapal5855]

Thanks doc! Proud to meet you

[@drjonsaunders]

:)

[@jamesadowney]

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."

[@drjonsaunders]

Appreciate your comment. Best wishes. :)

[@pervisbuhariwala4685]

​@@drjonsaunders l

[@parthx644]

Can anyone tell me that how many days it's needed to be normal

[@ShadowDragonBorn]

@@parthx644 30 days.

[@jamescostello7584]

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

[@nirajmulani1]

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. 🙌

[@drjonsaunders]

Great...best wishes!

[@stephanied3681]

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.

[@janetaustin7008]

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!

[@drjonsaunders]

Glad it was helpful!

[@kaustubhpujari]

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.

[@drjonsaunders]

You're very welcome!

[@ronjitaraharoy7523]

Now your post is ok?

[@ronjitaraharoy7523]

Actually I have same problem that's why I ask you

[@pannags777]

This video is one of the best I've watched in recent times. Thanks very much for detailed, yet simple to follow exercises

[@drjonsaunders]

Glad it was helpful!

[@maryhydes6211]

Thank you so much for taking the time to teach me. I really appreciate it.

[@drjonsaunders]

You are so welcome!

[@TheRapidRadish]

This ones an instant classic, very helpful thank you

[@drjonsaunders]

Glad it was helpful!

[@geoffbox4455]

Thank you! They are great exercises and you summed up my back perfectly. You are great at explaining what to do.

[@drjonsaunders]

Glad it was helpful!

[@rashmikrishnamurthy3115]

No words to say...how helpful your video is to me...thanks so much

[@drjonsaunders]

You are most welcome!

[@daringdarius5686]

This actually worked and helped. Wow, thank you good sir/helpful KZbin man! :)

[@karenmorris8336]

Thanks for giving such detailed directions.

[@drjonsaunders]

My pleasure 😊

[@kaibiganka7558]

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.

[@drjonsaunders]

Happy to help!

[@phoebegrace1289]

The best, concise, clear and uplifting back/neck instruction video ever. Thank you! 👏🏻

[@drjonsaunders]

Glad you enjoyed it!

[@laurapalladino4853]

Absolutely GREAT advice.!!!! Thank you Dr Saunders!

[@drjonsaunders]

Glad it was helpful!

[@valeri4593]

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

[@drjonsaunders]

Great to hear!

[@dancingverum]

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!

[@drjonsaunders]

Thanks for sharing!

[@luv2travel2000]

Thank you! 👍

[@jojosewist8921]

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.

[@miracleguiby1187]

Thanks 🙏

[@Black_Jesus3005]

Use a colon next time ✌🏽 4:15 6:38 9:00

[@helyatimohamad1599]

I'm so glad to have found this channel. Everything he described hits home. My posture is all kinds of messed up.

[@drjonsaunders]

Glad you like it...best wishes.

[@davidpinsker7074]

Brilliant! No tricks or teasers; just accessible and valuable guidance.

[@drjonsaunders]

Thanks for watching!

[@darcieclements4880]

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.

[@drjonsaunders]

Awesome, thank you!

[@swopey44]

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!

[@drjonsaunders]

Glad it helped!

[@angrysmilex]

1st exercise: 4:15 2nd exercise: 6:38 3rd exercise: 9:00

[@drjonsaunders]

Thanks!

[@marvelprince9893]

Excellent, thank you for sharing this video!

[@drjonsaunders]

My pleasure!

[@nohchogums]

Thanks a lot Dr.Saunders!

[@drjonsaunders]

Any time!

[@missnazstylee]

Thanks a million for this video! super informative! I really needed some guidance on this I will definitely try these exercises 😊👏👍

[@drjonsaunders]

Glad it was helpful!

[@marykrenke5373]

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.

[@drjonsaunders]

I appreciate that!

[@amitkrupal1234]

I definitely needed this.

[@frank1847]

This is the clearest, most informative, and simple video on forward head posture I have seen.👍and subscribed.

[@drjonsaunders]

Awesome, thank you!

[@LaiaBertran]

Thank you Dr. Saunders, nowadays everyone can benefit from these exercises. Very clear and concise :)

[@drjonsaunders]

Glad you like them!

[@elizabethmoreno2120]

This was a great video. Thank you for the info. I need to change my poor posture and I'm sure this will help. 😊

[@drjonsaunders]

Glad it was helpful!

[@ErelfBow]

This video is what I need. Thank you so much

[@drjonsaunders]

You're so welcome!

[@jflo1416]

I just found him today I am so thankful for his videos they are so helpful thank you so much Dr. John Saunders!!!

[@drjonsaunders]

:)

[@paulineann1151]

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.

[@drjonsaunders]

Best of luck, please check with your doctor to make sure they are appropriate for you.

[@annhinson5670]

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.

[@drjonsaunders]

Indeed.

[@forreal1140]

I'm already feeling some relief from these exercises - thanks!!!

[@drjonsaunders]

Wonderful!

[@andreasmith6857]

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

[@drjonsaunders]

Happy to hear it...all the best!

[@irenedeneen3236]

Exactly what I need. Thank you for this valuable information ! Following and sharing with my family and friends

[@drjonsaunders]

Glad it was helpful!

[@user-mb9hs2ju6n]

Благодарю ❤❤❤

[@tenzindasel1780]

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

[@drjonsaunders]

You're most welcome!

[@eren4134]

That's what I needed. Thank you so much doctor and youtube algorithms!

[@drjonsaunders]

My pleasure!

[@marion7661]

Thank you for these easy, but helpful tips.

[@drjonsaunders]

Glad it was helpful!

[@kisutis]

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

[@drjonsaunders]

Thanks for your comment!

[@mayrawellington1130]

Thank you! This was so informative!

[@drjonsaunders]

Glad it was helpful!

[@mixstagram]

This is the best video i've seen on this neck problem.

[@drjonsaunders]

Thank you!

[@KPNoonz]

I LOVE this!!! I’ve seen so many videos about the chin tucks- thank you for making a different one!👏👍🙏

[@drjonsaunders]

You're so welcome!

[@1sttakedown51]

These exercises are very effective. They are so simple that people tend to overlook them. Good stuff Doc!

[@drjonsaunders]

Thank you! :)

[@lulumoon6942]

💪You really give fresh, beneficial content, thank you Dr. S!!! 👍

[@drjonsaunders]

My pleasure!

[@harjbahra7119]

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.

[@drjonsaunders]

Good luck!

[@ashleighmckenzie9557]

Thanks I really look forward to trying this over next 30 days!

[@drjonsaunders]

Hope you enjoy it!

[@Blueskies7775]

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.

[@drjonsaunders]

Thanks for sharing! You are correct...each person will present differently. All the best!

[@marielasantiago9600]

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!

[@drjonsaunders]

Glad it was helpful!

[@kootenpv]

Did you manage?

[@sta982]

Yes

[@jessiehaigh6965]

Great exercises here. Thanks for sharing! Loved the intro too.

[@drjonsaunders]

Glad you liked it!

[@cjespers]

This is a great video. Thanks for sharing.

[@drjonsaunders]

I'm glad you enjoyed it!

[@user-iw3mr2lv6f]

Thanks you did a great job explaining what we need to do.👍👏🙏🏻😀

[@drjonsaunders]

My pleasure!

[@misosoupbowl]

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

[@drjonsaunders]

Glad you found my video helpful...take good care!

[@patriciatwalsh4479]

Great information. Thank you I needed to learn how to do this.

[@drjonsaunders]

Glad it was helpful!

[@lukec2226]

Thanks, they look so simple but already helping after just three days.

[@drjonsaunders]

Great to hear!

[@Bogart1111]

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

[@drjonsaunders]

Glad to hear it!

[@KenoBeatZ]

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

[@drjonsaunders]

Great, thanks for sharing!

[@heartrose4]

Amazing! Thank you! I will try it, looks really logical and as it would help! Great teaching and video!

[@drjonsaunders]

Glad it was helpful!

[@christinanicholls9868]

Thank you! I’ve been working on my posture for awhile. Going to try these. Thanks for your videos. ❤

[@drjonsaunders]

You're so welcome!

[@JamesLIndzey]

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!!

[@drjonsaunders]

Thanks for commenting!

[@charlenegriffis5900]

Just subscribed. Haven't seen these exercises before either. I need to add these to my daily routine. Thanks so much!👍💯❤️

[@drjonsaunders]

Awesome! Thank you!

[@pickleballnic]

Great video! Thank you for this Dr.

[@drjonsaunders]

Glad it was helpful!

[@bhgirlhello3819]

Excellent explanation- I will try today ❤

[@drjonsaunders]

Wonderful!

[@TheresaPigula]

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. 😖

[@drjonsaunders]

Glad it was helpful!

[@ybbob69]

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!

[@drjonsaunders]

Happy to help!

[@baqcasanke]

Same. 😂 im hoping this will help my headaches

[@SolidSiren]

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.

[@raifikarj6698]

What is the results?

[@bobbyw1074]

So do u still have the nerd neck?

[@karengonzales3271]

Great video! Starting today! 🌟

[@drjonsaunders]

Wonderful!

[@jal3407]

Good stuff. Believable help

[@drjonsaunders]

Glad it helped!

[@blackpoppymagazine]

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!!😊

[@drjonsaunders]

Thanks for sharing!

[@MarkXHolland]

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! 👍

[@drjonsaunders]

Thanks for sharing!

[@kootenpv]

Did you manage?

[@Cheranetube]

Thank you so much, I will give this a try. Much appreciated!

[@drjonsaunders]

Please do!

[@threeputt3642]

This makes so much sense. I'm so tight in that area all the time. Thanks!

[@drjonsaunders]

You're so welcome!

[@ssteph7777]

Great stretches, I’ve been suffering from Occipital Neuralgia for almost a year, these exercises give me a lot of relief

[@drjonsaunders]

Great!

[@shantitanna8033]

Love your video, great help for people with poor neck posture Thank you

[@drjonsaunders]

Glad you enjoyed it!

[@margaretchapman1306]

Thanks again doc. Doing these 3 ex.s was blissful, feel straight and calm despite stressful days(years)❤

[@drjonsaunders]

Good work!

[@PoppyMentality]

You do very well and you are one of the best posture teachers I have ever found on KZbin 👍

[@drjonsaunders]

Thank you. :) Glad you think so!

[@Triple3hot]

Just did this for the first time and it is a great technique, and I have tried many many others

[@drjonsaunders]

Thanks for your comment!

[@laurenf6780]

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.

[@drjonsaunders]

Good suggestion!

[@aanagn]

I second that!

[@iwantrevengex]

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!!

[@rayecantuncoliguinca8267]

Hi. Thanks a lot. The best video I have seen about this. Easy to understand, very practical three last tips! Good job.

[@drjonsaunders]

Glad it was helpful!

[@4foxs8ke]

Going to give this a shot, thanks for the info

[@drjonsaunders]

Best of luck! Hope it helps you.

[@mkausalya5190]

This is what exactly I needed..after 30 days I'll be with a better posture. Thank you Doctor.

[@drjonsaunders]

All the best!

[@mkausalya5190]

@@drjonsaunders Thank you!

[@jl672]

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

[@drjonsaunders]

Glad it helped!

[@GantsilyoBaguioYarns]

Thank you! Very helpful tips.

[@drjonsaunders]

Glad it was helpful!

[@MikSonus]

It works. I’ll be doing it every day, thank you.

[@drjonsaunders]

My pleasure! :)

[@ninu1962]

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.

[@drjonsaunders]

Glad you like them!

[@konnapoeg]

Have the exercises had any effect?

[@lessivald7720]

I have completed the exercises for the first time and already feel my back muscles relax.Thanku👍

[@drjonsaunders]

Wonderful! Thanks for sharing :)

[@tonyt227]

Happy to have found you Sir. Thank you for the info. I’m your newest subscriber. My long overdue posture correction begins tonight!

[@drjonsaunders]

My pleasure...keep me posted on your progress!

[@davidhetfield6]

Good video. Good speaker.

[@drjonsaunders]

Glad you think so!

[@Rick-of6gx]

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

[@drjonsaunders]

Great to hear!

[@gorjessalsa]

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.

[@drjonsaunders]

You're so welcome!

[@aprilmanning9629]

Great exercises! Thanks.

[@drjonsaunders]

You're welcome!

[@domjfp]

Great video, nicely explained ! 👌🏽

[@drjonsaunders]

Appreciate it!

[@zehradagl5959]

Hi I watch you from Turkey but I can understand well because you explain too clearly 🤗

[@drjonsaunders]

Awesome! Thank you!

[@KittyKilduff-ho8zd]

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!

[@KittyKilduff-ho8zd]

I’ve done, not “decided be”…

[@drjonsaunders]

Thanks for sharing!!

[@drjonsaunders]

:)

[@mscheese000]

I just did this and I feel great. Definitely going to make this a routine. Thank you!

[@drjonsaunders]

You're so welcome!

[@joseabad2552]

Thanks for the advice have a out standing day ❤

[@drjonsaunders]

Thanks!