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

👉 Do you find yourself slouching or experiencing neck pain from spending too much time hunched over screens? In this quick and effective tutorial, Dr. Jon Saunders will show you how to correct forward head posture in just 4 minutes a day! Say goodbye to neck pain and hello to improved posture with this quick fix for forward head posture.
🔍 Timestamps:
0:00 - Introduction
0:58 - Warm-Up: Neck Mobility
1:52 - Exercise 1: Not a Chin Tuck (UPGRADED)
3:01 - Exercise 2: Towel Extension
4:09 - Stretch/Traction: Don’t Forget About This!
5:21 - Conclusion
✅ Forward head posture or hunchback posture is a common issue in today's digital age, but the good news is that you can make a significant difference in just a few minutes a day. Dr. Jon Saunders will guide you through four easy-to-follow movements designed to strengthen and stretch the key muscles responsible for maintaining a healthy neck and spine alignment.
🤔 Why is forward head posture a concern? When we spend prolonged periods with our heads tilted forward, it can lead to muscle imbalances, stiffness, and even chronic pain. These exercises are designed to target the affected muscles and help you realign your spine for optimal posture and reduce that forward head or hunchback posture.
👣 Follow along with Dr. Jon as he demonstrates each exercise and provides helpful tips to ensure you're getting the most out of your quick posture correction routine. Remember, consistency is key, so try incorporating these exercises into your daily routine for lasting results.
👍 If you found this video helpful, don't forget to give it a thumbs up, subscribe for more health and wellness content, and hit the notification bell so you never miss an update. Share this video with friends and family who may benefit from these quick fixes for forward head posture.
📌 Disclaimer: Consult with a healthcare professional before starting any new exercise routine, especially if you have pre-existing medical conditions or concerns.
#PostureCorrection #ForwardHeadPosture #PerfectPosture #postureexercises #hunchback
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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.
🌐Please visit our website at: www.chirofirst.ca
www.chirofirst.ca
Dr. Jon Saunders, B.Kin., D.C.
Chiropractic on Eagle
Newmarket, ON L3Y1K5
Tel: [phone]
Connect socially with Dr. Jon Saunders / Chiropractic on Eagle:
Facebook: / chiropracticoneagle
Office Instagram: / chiropractic_on_eagle
** 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. Graphics and animated content used in videos comes from Canva PRO membership.

[@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?

[@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!

[@Amir76fresno]

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

[@drjonsaunders]

Thank you! You too!

[@Bryan-gy3gu]

Thanks. See you necks time

[@drjonsaunders]

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

[@manusound8831]

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

[@Zahlenmann]

😂👍

[@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

[@Rudy32225]

Thank you , great program!!

[@drjonsaunders]

My pleasure...enjoy!

[@SJa-sm8pv]

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

[@drjonsaunders]

Wonderful!

[@mikechambers3041]

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

[@drjonsaunders]

Thanks, will do! :)

[@user-km5or5jv8y]

Great , feel good Very wise and practical you are May you be well and happy

[@drjonsaunders]

Thank you! You too!

[@laurellejoseph4223]

Very helpful ❤ thank you

[@drjonsaunders]

So glad!

[@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!

[@SO-be3dv]

Thanks👍

[@drjonsaunders]

Welcome 👍

[@danas8754]

Thanks! ❤

[@drjonsaunders]

You're welcome 😊

[@adelinafrunza634]

Thanks🙏

[@drjonsaunders]

You’re welcome 😊

[@marieahmed5648]

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

[@drjonsaunders]

Glad it was helpful!

[@Glorytome2007]

Thanks!

[@drjonsaunders]

No problem!

[@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??

[@user-ud4mq9ng8b]

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!

[@gaggag1152]

Thank you vor this video. Greetings from Germany.

[@drjonsaunders]

You are welcome!

[@chaitai2533]

love you kept the slipped block take 😅

[@drjonsaunders]

😀

[@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]

:)

[@zoltanimre3549]

Thanks, Doc! :-)

[@drjonsaunders]

My pleasure!

[@cidpusa700]

Awesome no tools neede

[@drjonsaunders]

I'm glad you found my video 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!

[@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!

[@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? :'(

[@joey6177]

Nice glasses doc

[@drjonsaunders]

THANKS! :)🤓

[@akknair9314]

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

[@drjonsaunders]

You can do it!

[@karamelkahvefali]

🎉🎉🎉🎉super

[@drjonsaunders]

Thank you!

[@craigcothren6629]

I have head tilt. At 72 it is getting worse. I will view and do the YT everyday. ❤❤❤

[@drjonsaunders]

Best wishes!

[@richardduran9723]

Can you do a head weight exercise for posture

[@drjonsaunders]

Yes, it can work well in certain circumstances.

[@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!

[@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

[@romanreings3603]

Hello, i commented u before. I had a habit for some mental cause, cracking pushing neck, if i stop i dont feel good, i feel like i need to do something or push my neck . So, as the problems happened from the excessive movement what should i do now, i should do stress and exercise or i should stop all everything and endure the discomfort till it heal, how long can it take to heal? What should i do plz tell me

[@drjonsaunders]

It's hard to answer your questions without examining you, I wish I could help...but I will say this, most people over stretch and under strengthen. Best wishes.

[@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!

[@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 😊

[@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?

[@user-zc9ip4nk1t]

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.

[@user-zc9ip4nk1t]

Thank you

[@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. 😊

[@Go2God]

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

[@drjonsaunders]

Sure thing!

[@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.

[@srinidhinani1812]

Hey doctor.i lost my neck curve and i got straight neck. first time i feel neck pain around and after 7 months.i got hump on neck region and bad posture..ur video can make restore of my neck curve...i dunno what do to ..iam stuck .. sorry for my bad English... please reply me..is it possible to restore neck curve

[@drjonsaunders]

It is definitely possible to improve a cervical curve, but usually one needs some professional help by a corrective chiropractor. Exercises can be helpful, however.

[@johnmaynard3463]

If I lay on the ground, my head can only get about 3 inches from the ground before bad pain...can't go any further. So no way I could possibly do the last step. 😞 Thanks for the other tips though...Will do those for now

[@drjonsaunders]

I understand, best wishes!

[@fr-1872]

Due to the forward position of my head, I suffer dizziness, especially after long hours in the office in front of the computer. My rhomboideus major muscle is also tight. After your exercises my dizziness got worse the next day. Is it normal? How often should I exercise? thanks

[@drjonsaunders]

Yes, it can be normal if your dizziness is coming from your neck - please see some of my videos on neck dizziness/cervicogenic dizziness. Best wishes.

[@fr-1872]

@@drjonsaunders thanks

[@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.

[@xmoedervo]

doctor But isn't chin-tuck bad for those who have lost the natural curvature of their neck?

[@drjonsaunders]

In many cases yes...I will do a video on chin tucks to further explain. :)

[@drjonsaunders]

The way I show it in this video is more effective for most people.

[@madeitto50lov]

Can you do the last exercise on the bed if you can't get on the floor?

[@drjonsaunders]

Sure!

[@cruZerino1]

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

[@drjonsaunders]

Awesome!

[@cruZerino1]

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 ♥️♥️

[@LifesNotReady]

Remember to eat your daily protein intake and to stretch your leg tendons, it is causing a chain reaction all the way up your spine, if you injure your brachial plexus from a lateral raise that means your posture in your hips might be misaligning the rotation of your chest, your chest arm area is essentially like the second hip of the human body. If you can feel a pulling sensation in your eyes, like on of your eyes are being pulled into your skull then that means that you have a hip alignment issue that caused a shoulder impingement that is impinging a vein going along up your neck ear eye and top of head. Essentially, you are compromising your brachial plexus by ignoring hip imbalances and are not exercising and not eating enough protein. ALSO, WATER STRETCHING AND MEDITATIVE BREATHING!!!

[@drjonsaunders]

Thanks for sharing.

[@LifesNotReady]

@@drjonsaunders Certainly, I came to this realization on my own, I have an injured shoulder and no doctors can find anything wrong with me, so this is my ultimate conclusion. Take care and take it as if it were a grain of salt at the end of the day.

[@user-zp1qf4jv2g]

Sir Ankolosing spondylites pateint my Neck stiff poor posture hard

[@drjonsaunders]

Sorry to hear - I hope you find my channel helpful!

[@michaelbates1640]

I just put my hands behind my head for stretch #3.

[@drjonsaunders]

👍

[@inspiredliving3393]

When I do these exercises, even though I am not overweight, I get a HUGE double chin. Is there anything that will help with that? I will live with the double chin though over having poor posture!

[@drjonsaunders]

kzbin.info/www/bejne/gKipqJiiZ6dlqKs

[@heinzie5]

Should your neck be making crunching noises during the first set of exercises?

[@drjonsaunders]

It can sometimes when the tissues are cold or there is arthritis in the joints. Usually harmless, but best to speak to your health care provider.

[@SanjeevKumar_024]

Sir I am a 20 year old boy. Sir I have forward head posture from past 6-7 years. Although I don't have any pain but it looks ugly. Sir is it possible to fix it? How much time will it take approximately like 6-9 months or more? I am ready to do anything to fix it for any amount of time. I am from small city of Bihar India so can you tell me which doctor should I go to fix it ? Like physiotherapist or chiropractor or posture fix experts etc. Because i don't know which doctor deals with it.

[@SanjeevKumar_024]

I used to play games on my PC and i think that's why I got this.

[@drjonsaunders]

Definitely possible.

[@SanjeevKumar_024]

​@@drjonsaunders Thank you so much sir for the reply. I will go to a chiropractor after my exam in June.

[@user-um8uj9vy4p]

هل منام بدون وسادة يعالج تحدب اكتاف

[@drjonsaunders]

Yes it can help, I have a video on my channel about how to do it properly.

[@Chuck_N0rris]

If nothing else works, get a new neck

[@drjonsaunders]

:)

[@boodgie934]

This is possible right 😃​@@drjonsaunders

[@Spork123able]

I think I do fall into the chicken- neck syndrome. When I sit for long periods at work, get hunched over and the posture goes. I did get a standing desk so that helps.

[@drjonsaunders]

I hope this video helps you!

[@mujdesaraydakiyafsakgeberdi]

❤❤❤❤❤❤bravo

[@drjonsaunders]

Thank you. :)

[@PiermarcoBurrafato]

Thanks, doctor - very helpful! I wonder, what’s the different with what you suggest in this other video: kzbin.info/www/bejne/r3bZdp2Labt9fZosi=_gkqqqRliWBSP9WE It is a quite different routine but the problem it solves seems the same. Or am I misinterpreting?

[@drjonsaunders]

Similar correction, but the other video is overall posture, while this one focuses specifically on forward head posture. Best wishes.

[@PiermarcoBurrafato]

@@drjonsaunders Thank you so much for the clarification, doctor. Best regards.

[@BlackSathan-uf8il]

Sir hight increes videos ❤❤❤ my age 17 how do my hight increes sir

[@drjonsaunders]

kzbin.info/www/bejne/hJ_LfXxoos59jqs

[@qwertyuh]

there are many videos saying you shouldn't do chin tucks 🤔

[@drjonsaunders]

Chins tucks are good only in specific circumstances...they are over prescribed and can cause a worsening of problems in those with a cervical kyphosis. They can be effective with slight modifications as shown in this video. All the best!

[@Abderrahim-bh8ji]

Basically I am in 2nd position but 1st position head declined imposed by God Not from my own will but my neck will go down automatically .otherwise I will feel very tired Wa Ebado Arrahmane Alladhina Yamchpuna.... And you see me even inside house when sitting,this is what happen

[@drjonsaunders]

Thanks for watching!

[@user-gf5dt8oi5i]

Great video, made me understand more. I have chronic back pain that makes it very difficult for me to work and sleep. The device I bought in the brace7 store has helped me and relieved a lot of painful moments. 👍👍

[@drjonsaunders]

Glad it was helpful!

[@armstronggeorge1533]

Try these when you have severe neck pain those moves will put you in the hospital

[@drjonsaunders]

Probably best to avoid if you have severe neck pain and a good idea to see your doctor for an appropriate diagnosis. Best wishes.

[@margaretchapman1306]

Yourtext covers the video so i cant see how to do the ex.s

[@drjonsaunders]

Just hit the "cc" to turn off the subtitles. Thanks for watching!

[@countryroadstakemehome]

I have nerd neck, hunchback, rounded shoulders and anterior pelvic tilt, does this fix all those? Thank you! These are helping a tonne. -former gamer

[@drjonsaunders]

Yes, this is a good video for all of that!

[@TheTomdeaf]

Show a video with a real person who suffered on this, and their progress.

[@drjonsaunders]

Good future video topic!

[@sengunvolkan]

1:24 2:23

[@drjonsaunders]

Thank you!

[@henkvrieling9586]

This only can be done if you are normal.

[@drjonsaunders]

Not at all...just work to your range of motion tolerance and you will improve. Best wishes! :)

[@jjmoreno18]

Bob for apples

[@drjonsaunders]

🍎

[@OvonelOvonel]

,ю 😂

[@drjonsaunders]

Thanks for watching!

[@jurgenpetersmann5466]

geraden kopf in der Backstube geht garnicht

[@drjonsaunders]

This will still help! :)

[@user-ud4mq9ng8b]

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. Brilliant

[@drjonsaunders]

You're so welcome!