FIX Forward Head Posture in 4 minutes | Exercises for Hunchback Posture

[@drjonsaunders]

Have a question? Please ask! 🔔Please don't forget to subscribe to our channel here🔔: kzbin.info

[@crashnebula7]

Doc, props on the high quality videos. How about something on pelvic floor? I've had bad back problems for a while and don't sit as long as I used to. I'm guessing those muscles weakened since my perineum region/sitting bones feels sore and tender when I do sit for a bit (something that I didn't feel before when my back was in decent shape). I'm not quite sure how to approach this as I'm a guy and don't know how I'd try explaining this at a spa when getting a massage. Thanks in advance.

[@thetonester6326]

I've subscribed. A local PT recommended the chin tuck and, you're right, it doesn't work. How do I get ahold of the pdf mentioned?

[@mariabodroghkozy4130]

Great excercises. But the text what is written over the screen is Covering the important excercises. For instence the last one ! We do not need the written text. Your explanation and the photos are enough !

[@deeeepthebest]

Doc, how long will take fix the posture if I'm doing it twice a day?

[@drjonsaunders]

@@mariabodroghkozy4130 Just turn of CC by Clicking on "CC"

[@shaunmartinell5825]

I was suffering, dizziness, off-balance, severe pain and breathing issues to the point of death for 13 months, MRIs, CAT scans, neurologists, ENT’s, nothing. Was praying for 4 1/2 hours straight yesterday on my floor, and I had relief in that position - started looking up forward head posture, which I have; found four videos before this one, and already the exercises are giving relief. I’m calling my doctor tomorrow so I can report this to him, get in a physical therapy program and then do all of my home exercises and maybe I could finally return back to work. Thank you so much.

[@drjonsaunders]

Glad you found my video helpful - best wishes.

[@stevewolfe8536]

How are you doing now?

[@Bryan-gy3gu]

Thanks. See you necks time

[@drjonsaunders]

No problem, I got your 'back'. :)

[@manusound8831]

​😅​ got your back / necks time@@drjonsaunders

[@Electromagnetic_quantum]

😂👍

[@SunilSharma-re1hq]

❤

[@fthbvg3678]

hi! I just wanted to leave a comment to let you know that your advices completely fixed my hunched posture! I was beginning to really feel desperate about it. I have a scoliosis and I thought that would be a huge obstacle but not at all! I first tried your exercises against the wall but what really healed me was sleeping on the back with a flat pillow placed under my shoulders and head. What a monstrous first night. I hated it but I forced myself and it became easier then natural. Now my body truly knows what stranding straight means and I can easily correct my posture during the day if I catch myself being a bit hunched. THANK YOU SO MUCH!!!!!

[@drjonsaunders]

Amazing, thanks for sharing!

[@tanzeelmohammed9157]

how much time did it take?

[@SamWereb]

How long did it take?

[@LisaLightning]

Did you get a pretty hard mattress? I think my mattress is too soft

[@Gauzzly]

Something that I’d highly highly highly recommend is that if you have a hard time doing chin tucks is to do it when you drive. Super easy to hold your self accountable and I go to work/school 6/7 days of the week and I’ve used all the time I drive to get a good stretch and it’s helped so much

[@drjonsaunders]

Great tip!

[@1Cu6up9lk]

same

[@Rudy32225]

I adjust the rear view mirror to force the anti slump posture to see to the rear.

[@timbader898]

This. I do the same. Glad it's not just me!

[@jacksonislegend]

Any suggestions on how to have your seat adjusted? I frequently try to sit up straight and have my seat upright to support me but I always catch myself slouching

[@wholecheese]

Yes, guys. It worked. I did this for like, a few weeks and my parents told me that my neck is straight again. But my posture wasn't that bad, unlike what he demonstrated in the video, my posture was FAR from that, although it still was bad and a bit forward. So yeah. It'll take SO much time by JUST doing chin tucks, so I recommend just sleeping with a flat pillow (and I don't have one, so I'm forced to do this painstakingly for almost a month lol, but it still works).

[@drjonsaunders]

Thanks for sharing!

[@stevewolfe8536]

That’s great, how do you mean a flat pillow?

[@zeearts9484]

HOLYYY, I can only try the first one at the moment but I'm SO coming back to this, it felt incredible!! Thanks you're a saviour

[@drjonsaunders]

You're so welcome!

[@JakesYan]

Most people with a forward head posture will have rounded shoulders too. I used to suffer from an anterior pelvic tilt and when I got my pelvis neutral again, the head and shoulder posture restores on its own without me even trying.

[@drjonsaunders]

My next video topic? Anterior pelvic tilt. :)

[@xmoedervo]

please, how did you modify it? :'(

[@dracostartrek]

Exactly. I've had an anterior pelvic tilt for years and that is one major cause of forward head posture.

[@DavideNastri]

​@@drjonsaundersplease!

[@sukhy068]

I must say that this exercise is very helpful, I have been doing this for several years and my posture has improved significantly and I'm 55 with forward head but not any more 😅😊

[@drjonsaunders]

Great to hear! Keep up the good work!

[@heyhere6900]

I would want to know how many years ?? You did exercise??

[@AllnamesbelongtoAllah]

Does this also work for straightening of neck curve due to spasm? ​@@drjonsaunders

[@snuffsan]

Thanks for this, this is helpful stuff

[@drjonsaunders]

Glad it was helpful!

[@mikesullivan7305]

Hi, Dr. Saunders, your mobility pre-Fwd head postures helped finally do away with my neck crepitus. Thank you so much for that. Can you please make a video on how to get rid of Ankle and Knee crepitus? My ankles and knees are constantly cracking and popping (w/o pain or numbness) whenever I squat or get up from bed. Thanks. I am super worried this is an upcoming sign of a future problem. I'm 52 years old, by the way and 5 feet 9 inches tall, 180 lbs in weight. Please? I'd be grateful if you could. Thanks.

[@drjonsaunders]

Thank you and will add it to my list!

[@ОдилХолмуродов-в8ъ]

Thank you Dr.Jon Saunders

[@drjonsaunders]

My pleasure!

[@marieahmed5648]

Tks Dr.My neck posture was bad.Just like u demonstrated it.Great instructions. Godbless u

[@drjonsaunders]

Glad it was helpful!

[@hi8sony]

I love this, I need this but after just one full set I was in level 7 pain. My upper back muscles especially under my left scapula. Had this since accident 24 years ago.

[@drjonsaunders]

Work to your tolerance and don't push it too hard, you'll get there. :)

[@FumblingArborist]

Thank you doctor! in addition to helping with my poor posture, I feel a rush of warm blood which likely means I can even think more clearly now ;)

[@drjonsaunders]

Awesome!

[@Amir76fresno]

Hello Doc. Great video indeed, Thumbs up to your video& channel, wishing you a wonderful weekend. Cheers 🙌🏼

[@drjonsaunders]

Thank you! You too!

[@JacintaHamilton-y6m]

This neck retraction was amazing- thanks so much. I have tried many ways to improve my head posture but would give me so much pain. Briliant

[@drjonsaunders]

Glad it was helpful!

[@raelia2]

I just took a selfie from the side and I realized there was something wrong with my neck and I couldn't get it straight, even though I tried😭 I feel so ugly... I'll do this everyday, and hope it helps Thank you for the video:)

[@drjonsaunders]

You got this! All the best.

[@andreasavarese7642]

if you are still doing it, did you notice some changes?

[@zeearts9484]

OOF have felt the ugly thing for a hot minute. I'm also wondering if you noticed changes

[@jameslangschied7900]

I pray this works. As a former journalist I spent a large part of my life bent over a typewriter and a computer. I remember the old-timers at my first job looked so hunched over and I felt sorry for them. Now, I'm the old-timer. Yes, I sincerely pray this works. If it does, I owe Dr. Joh a HUGE thanks.

[@drjonsaunders]

You got this!

[@chaitai2533]

love you kept the slipped block take 😅

[@drjonsaunders]

😀

[@codepain4410]

Hi, sorry I don't know English very well, but I want to share. I've been doing it for a month, the second month has started, my posture and neck have become much better, I've been slouching since I was four, I plan to fix everything completely, I wonder how long it will take me. The coolest exercise is lying on a bolster, it relaxes the thoracic region perfectly. Thank so much!!!!

[@drjonsaunders]

Thanks for sharing!!

[@morrisboris6877]

The title of his video said it only takes 4 minutes

[@charumohan]

Brilliant!!

[@drjonsaunders]

🙏

[@IanCdnMerkaba]

Thanks Jon, i am going to start this protocol.

[@drjonsaunders]

Best of luck!

[@IanCdnMerkaba]

@drjonsaunders luck is not necessary. Persistence and commitment, along with good direction, will take you home. Thanks again!

[@3UZFE]

Excellent video!

[@drjonsaunders]

Thank you very much!

[@stevenmeyer1382]

Fantastic! Really helped!

[@drjonsaunders]

Glad it helped!

[@longgoat351]

Yesterday at the gym, they made fun of me and said I looked like a turkey😂, so I'll start today and when my posture is fixed, I'll come back and let you know.💪🏻

[@drjonsaunders]

You got this!

[@morrisboris6877]

They did? Sounds like you just made it up.

[@JLvatron]

1:26 you were just missing the Bill Cosby neck sided to side, lol! I've had a hunched neck my whole life. I look fwd to this and will start this routine today! Thank you!

[@drjonsaunders]

:)

[@matan2903]

Did it help?

[@akknair9314]

🙏 I am a 68 year old man. Let me try it. Thanks.

[@drjonsaunders]

You can do it!

[@laurellejoseph4223]

Very helpful ❤ thank you

[@drjonsaunders]

So glad!

[@SJa-sm8pv]

Aces! Thank you! Will be sharing with loved ones.

[@drjonsaunders]

Wonderful!

I am doing the last one using a foam roller. Thank you!

[@drjonsaunders]

Great!

[@shafaathussain2231]

Excellent Demo Doc. Regards from PAKISTAN 👍

[@drjonsaunders]

Thank you!

[@carmenbugeja8722]

Thank you for sharing.

[@drjonsaunders]

My pleasure.

[@danas8754]

Thanks! ❤

[@drjonsaunders]

You're welcome 😊

[@confusedpuppy1]

2:18 had me cackling 😂 great video thanks so much! :)

[@drjonsaunders]

Glad you enjoyed! :)

[@MichaelBrochstein]

Great video!

[@drjonsaunders]

Thank you!

[@jakub_schneider]

Hello Dr. Saunders, this is Jakub from the Czech Republic. This is the most useful video on the whole KZbin 👍🏻 Today I begun with Your excercise and then later Ill let You know about the results. Thank You very, very much!

[@drjonsaunders]

My pleasure!

[@ishanbajaj2195]

Any reviews bro ?

[@jonaspaulsson2525]

This is awesome!! Thanks so much 🙏 Jonas (Sweden)

[@drjonsaunders]

My pleasure!

[@annesanders9027]

Excellent, thank you: your method works: strengthening & feeling a release of stuck energy, between the shoulder blades Anne S

[@drjonsaunders]

You're so welcome!

[@rosannadb1065]

Thanks so much for this! Can you clarify what sort of breathing pattern is best with these exercises?

[@drjonsaunders]

Stomach breathing in a relaxed state. Best wishes.

[@johnguest4525]

Thanks for this Doc, you gained a sub :) Quick Q, does forward head have an impact on overhead range of motion / mobility?

[@drjonsaunders]

Yes it does!

[@SO-be3dv]

Thanks👍

[@drjonsaunders]

Welcome 👍

[@irshadkhot5840]

Thank you very much ❤

[@drjonsaunders]

You're welcome 😊

[@Rudy32225]

Thank you , great program!!

[@drjonsaunders]

My pleasure...enjoy!

[@jacksonh4142]

These exercises are amazing! Do you have the exercise with the head weight instead somewhere else on the channel?

[@drjonsaunders]

No, as head weights are prescribed based on xray analysis only. Best wishes.

[@Glorytome2007]

Thanks!

[@drjonsaunders]

No problem!

[@gaggag1152]

Thank you vor this video. Greetings from Germany.

[@drjonsaunders]

You are welcome!

[@Famerlor]

Many thanks from Germany, too 🙂

[@drjonsaunders]

My pleasure!

[@katananana]

just got neck surgery last week and somehow got this kind of posture. now im watching your video

[@drjonsaunders]

Please speak to your surgeon before attempting any form of exercise. I hope you heal quickly, all the best!

[@Jozef_Drab]

I will try that. If it doesn't woks I know where to go ;). How high is the joga block (on web the highest 10cm)? Thanks.

[@drjonsaunders]

You want it big/thick enough to create a good stretch. Best wishes.

[@3y3sunc1oud3d]

thank you so much, just tried this and i feel a lot more hopeful about my posture! would this also help in eliminating a neck hump?

[@drjonsaunders]

Yes it does!

[@jesspressterp]

Is the yoga block more effective or same as denneroll ?

[@drjonsaunders]

Totally different things...a dennerol is prescribed based on your neck xray, as well it is sized based on your configuration and posture configuration. Best wishes.

[@jesspressterp]

Interesting thanks for responding! I have the knock off denneroll from amazon to create more curvature in the neck and decrease forward head posture. Wondering if a yoga block would help just the same…

[@michellel876]

Do you know how long it might take and if after the posture is corrected if you have to continue to do them to keep it that way?

[@drjonsaunders]

It is different for each person, but you will need to continue at a lesser frequency to maintain your posture.

[@GTGoalie]

Great video! Thank you. Have one question - I am not flexible enough to do stretch #4 thoracic traction. I have been using a magic back support device. Is that a good alternative? Thanks again.

[@drjonsaunders]

Yes that can help...thanks for watching!

[@fuhnuq]

I have thoraic scoliosis , so I have forward head posture . The towel exercise hurt my back a bit but hopefully this helps .

[@drjonsaunders]

I hope you find my videos helpful!

[@zoltanimre3549]

Thanks, Doc! :-)

[@drjonsaunders]

My pleasure!

[@sarahokeeffe-dv3nq]

Will this also fix the neck hump? Thanks.

[@drjonsaunders]

Yes it can help with a neck hump as well if caused by a postural problem. Best wishes.

[@sarahokeeffe-dv3nq]

Thanks heaps. 😊

[@jackielee1784]

Have you noticed a difference in the neck hump??

[@Humbleservant796]

Thank you for this Dr Saunders. After how long should you expect results, should you continue after your posture is fixed?

[@drjonsaunders]

It depends on the severity ...do it daily for best results. Take care.

[@SunGoddes113]

To correct FHP should you slightly bring head back to neutral position? Thanks in advance!

[@drjonsaunders]

You got it!

[@Malocey]

I wanna try everything thanks for Sharing your tipps. I review and write in a month back

[@Malocey]

When warming up everything cracks. Is that good or bad

[@Malocey]

The towel exercise takes some getting used to

[@drjonsaunders]

Please do!

[@jamess009]

how did it go? I just started today.

[@Deseo78]

@@jamess009 how did it go ? 12 days later did you feel something ?

[@edimarkovich168]

IS IT FOR THYORACIC KYPHOSIS ALSO?

[@drjonsaunders]

Yes.

[@libertystar7201]

Does this also help with having a slight hump at the base of my neck upper back? Thank you

[@libertystar7201]

Also, how long before I should expect to see results?

[@drjonsaunders]

Yes it can - it will take a different amount of time based on the severity - best wishes!

[@libertystar7201]

@@drjonsaunders Thank you 😊

[@BhavitaPatel-b6g]

Is it helpful in ankylosis spondylitis

[@drjonsaunders]

It can be, however it depends on severity so please ask your health care provider first. Best wishes.

[@BhavitaPatel-b6g]

Thank you

[@edonisV1]

Hi I got a question, I go to the gym regularly, is there any neck exercises that can correct the posture? I would like to integrate some exercises in my routine but I don't know what tools to use, can you help me? Thank you!

[@drjonsaunders]

Just do these for warm up or cool down and make sure you are holding good posture with every other exercise you do. Best wishes.

[@mikechambers3041]

Another great video Dr! Thanks and keep them coming!!

[@drjonsaunders]

Thanks, will do! :)

[@AM2K2]

My forward head resolved by itself once I regained thoracic extension and realigned my pelvis...I don't believe you can just 'force' your head back, it is an adaptation...a symptom.

[@drjonsaunders]

You are correct...the thoracic spine is key, but you definitely need to address other postural distortions as well...thanks for watching!

[@jennesysjimenez6327]

How did you realigned your pelvis? Going to the chiropractor or surgery

[@xmoedervo]

and how you did that?

[@jerlaiss]

Hello, can we do these exercises to relieve cervico-brachial neuralgia? Thanks for your video.

[@drjonsaunders]

Definitely worth a try!

[@cidpusa700]

Awesome no tools neede

[@drjonsaunders]

I'm glad you found my video helpful. :)

[@gerardfitzpatrick5908]

Hi, I was thinking of using a neck harness with a weight disc to strengthen neck muscles. How effective is this, and can you work the front neck muscles and the posterior muscles? Was thinking that the posterior is more important for better posture? Thanks

[@drjonsaunders]

You can, but you have to be careful, especially if you have an underlying neck condition. All the best!

[@dentv8181]

How did i do all of that if i have a severe neck tightness,i cant rotate my head because i have both side neck pain and my base of the skull is so much pain even my lower neck

[@drjonsaunders]

Check out some of my other videos on neck pain to help first. Best wishes.

[@Nayan-fm5is]

Hello sir, i am feeling tightness in my palate and muscle spasm all over face .My posture is also poor , sir can you suggest me a good exercise or this video is good enough.

[@drjonsaunders]

I would suggest you see your doctor for an appropriate diagnosis. Best wishes.

[@GeometricStalemate]

Hello, doctor, thanks a lot! When doing the upgraded chin-tuck, I feel the stretch mostly at the front of my neck, not so much in my shoulder blades. Is that alright, or am I doing something wrong? Thanks!

[@drjonsaunders]

No that is OK...best wishes.

[@GeometricStalemate]

Thank you 😊🙏

[@kbd16135]

Does this also work if i already have had spinal fusion/kyphosis surgery before and there are metal rods in my spine ?

[@drjonsaunders]

Unfortunately you will have to check with your doctor to make sure they are appropriate for you. Best wishes.

[@vodewyke]

How long does it take

[@drjonsaunders]

It depends on the severity and if you have any underlying spinal conditions. Best wishes.

[@GFRasta67]

On the Enhanced Chin Tuck, you said to do three sets. Three sets of how many reps? Sorry if I missed it.

[@drjonsaunders]

10-15.

[@garyleong1294]

Does this Help even though you have ankylosing spondylitis?

[@drjonsaunders]

Thanks for your question - it can depending on severity - but please speak to your health care provider first. Best wishes.

[@richardduran9723]

Can you do a head weight exercise for posture

[@drjonsaunders]

Yes, it can work well in certain circumstances.

[@gen.barnakey__]

How long over time is this routine necessary on average?

[@drjonsaunders]

6-12 weeks.

[@deantoronto2685]

Hi Dr. Saunders. How long will it to fix the posture? Thank you.

[@drjonsaunders]

As long as it takes. ;) It depends on how severe it is to begin with...just work at it consistently.

[@morrisboris6877]

The title of the vid said in 4 minutes

[@VMM_20]

Dr. Saunders, every assessment I have done tells me that my neck leans towards my left. How do I correct that. I have BVD and convergence issues. I am getting my vision therapy done. Thank you

[@drjonsaunders]

It's hard for me to day without seeing your posture profile and xrays. This is where I think you may need to find some local professional help. Best wishes.

[@VMM_20]

@@drjonsaunders thank you for your response.

[@philhoffman1684]

Hello, question!! If im have numbness on my thumb and index finger on my left arm whenever I do these exercises should I not do them at all? I do have a disk-bulged disk on c-5-6. But should I keep continuing to build strength around the surrounding neck muscles?

[@drjonsaunders]

Try this: kzbin.info/www/bejne/ZpzViqmjeM-JrJY

[@rayh21]

Thanks Doc. Just found your channel. I subscribed and liked... Question: Do those posture stretching flex harness belts that you wear like a back pack help and are they good for you?

[@drjonsaunders]

They can if used properly, watch this: kzbin.info/www/bejne/bJ3XdGaabL-qa6c

[@hounddog1381]

How long do you need to do this for? Weeks? Months?

[@drjonsaunders]

Months.

[@sundararajann6007]

I tried this but i have minimal movement in protract/ retract and lateral flexion and also mild cracking sound .

[@drjonsaunders]

It takes time to improve mobility, keep at it.

[@Kamisatoayatoswife]

How long does it take to see results?

[@drjonsaunders]

It depends on the severity, but look for at least 4 weeks to s noticeable change.

[@Oooorileyy]

Is this considered military neck?

[@drjonsaunders]

This will answer your question: kzbin.info/www/bejne/eKTJZaGLqc9nb9U

[@joey6177]

Nice glasses doc

[@drjonsaunders]

THANKS! :)🤓

[@andrewmartin1148]

How long should it take to see results?

[@drjonsaunders]

It depends on severity.

[@andrewmartin1148]

Not very severe

[@MarinaNantes]

Some doctors frown upon this "neck lateral flexion" you are teaching in the video at 1:40, because this movement pinches the lower cervical vertebras in an unnatural physiology. According to them, it can cause serious damage to C4 up to C7 disks in the long run, because the natural movement of the lower cervical is downward. They would advise modifying the "Lateral Flexion" to a "Lateral Downward Flexion". What's your view on that? I'm doing this everyday and I'm seriously concerned about the long-term effect of this stretching.

[@drjonsaunders]

I would disagree with that...the movement should be focused on "moving your ear towards the ceiling" rather than a lateral flexion movement of the whole neck. As far as flexion of the neck with lateral flexion, that would place more stress on the cervical discs. Best wishes.

[@EddyTheLion]

Yeah hurts to do.

[@morrisboris6877]

It will depend on what kind of doctor this jon Saunders is. I've found lots of quacks on KZbin (dr. Anthony balduzi, Alyssa what's her face of arthritis adventure, to name a couple)

[@user-_-404]

commenting so every like or reply will remind me of this video. thanks doc!!!!!

[@drjonsaunders]

😀

[@sergioortiz8219]

in the last exercise, is the head supposed to be resting on the floor or does it matter?

[@drjonsaunders]

Just go to your range of motion.

[@seba7422]

What's going on with your glasses btw 😂. Thank you for helpful advice, will give it a try.

[@drjonsaunders]

You mean the really cool, comfortable ones I'm wearing? ;)

[@ANSH_MALVIYA1]

sir how much time it takes to recover , i am 18 male

[@drjonsaunders]

It really depends on severity. Just keep at it.

[@gefrinogamingyt7120]

I have question will doing these exercises alone fix problem or should i try to forcefully keep my head straight all time to make it more faster(sorry for my bad English)

[@drjonsaunders]

Good question - yes being aware of your posture is always a good habit!

[@kuchisabishiiQT]

im only halfway through the exercises and i already feel like a new man ready to fight bears

[@drjonsaunders]

Awesome!

[@kuchisabishiiQT]

Can I add strong smiling to exercise 2? I already tried it and it really opens up the “front neck” Can I tilt my neck (rise ears like in warm up) during exercise 2? I’ve done your exercises twice today and I can already tell that my head almost naturally stays where it belongs + my posture while walking improved Thank you so much ♥️♥️

[@Go2God]

Dr. Jon can i ise my arms when no towel available?

[@drjonsaunders]

Sure thing!

[@RePete690]

I know someone who has bad forward head and there head is going other way but because there spine mainly the thoracic area is straight so hypo kyphosis from the side view there shoulders line up like good posture but they have a straight back syndrome and on x ray there cervical curve is going the other way and thoracic curve is straight like a rocket when you compare measurements to a normal spine. Would these still help the person or should he do something else? Thanks

[@drjonsaunders]

That sounds like a complicated case, I'd suggest you see a corrective care chiropractor for specific help. Best wishes.

[@missnantes1]

It's my 3rd day doing this routine. Is it normal to feel some discomfort in the vertebra that's causing the hump? Does it mean it has started moving to the right position, improving it somehow?

[@drjonsaunders]

Yes it can sometimes be sore, just like when starting a new exercise routine...if it persists, please speak to your doctor.

[@lvlc5]

If you have herniated C3 and C4 is it recommended to stretch your head backwards?

[@drjonsaunders]

The ultimate goal is yes...HOWEVER, that would need to be monitored professionally, so I suggest you seek some professional guidance before doing any exercises. Feel better soon!

[@feliciavanbork4204]

Dr Saunders, is it true that forward head posture can cause TMJ and an unhealthy change in the position of the jaw?

[@drjonsaunders]

Yes.