Fix Hunchback Posture in 4 Steps - (Science Based Recommendations)

📣 How to FIX rounded back?
Fixing Rounded Back, or in other words hunchback or hyperkyphosis, can be tricky. The major problem when trying to fix posture is not understanding the nature of the problem and jumping right to the millions of solutions that can be found on the internet.
➡ Understanding a problem comes always before fixing it, especially when it comes to complicated problems like posture aberrations. For this
reason, this video is divided into 3 important chapters. First, clear the mist around posture correction myths, then explain the real cause of hyperkyphosis (rounded back) and then present an easy-to-follow 4-step posture correction program that will save your back.
📌 Posture Correction Program for Hyperkyphosis (photos & presentation):
www.yiannischristoulas.com/fi...
🎥 How to fix Forward Head (video):
• How to FIX Forward Hea...
🎥 How to fix Rounded Shoulders (video):
• How to Fix Rounded Sho...
📢 About the FREE Postural Assessment Guide:
Hey everyone! For the past two years, I've provided the postural assessment guide for free to more than 4000 of you! It's now (SEP 2023) time to take it down and work toward updating this content in the future. Thank you for being a part of this. Your support and understanding mean a lot!
📑 How to FIX Forward Head Posture content:
00:00 - Intro
00:32 - The 3 big misconceptions that will mislead you
05:43 - Summary of misconceptions about Huncback Posture
06:00 - The real cause of Rounded Back (3 aspects)
08:46 - The 4-step process to fix Rounded Back
Scientific References:
pubmed.ncbi.nlm.nih.gov/27538...
pubmed.ncbi.nlm.nih.gov/20511...
www.ncbi.nlm.nih.gov/pmc/arti...
pubmed.ncbi.nlm.nih.gov/17785...
pubmed.ncbi.nlm.nih.gov/34375...
pubmed.ncbi.nlm.nih.gov/23948....
Music:
/ @yiannischristoulas

[@ChinaTalkMedia]

yiannis i've been waiting a year for you to drop this video before finally deciding to fix my posture. thanks so much for this!!

[@YiannisChristoulas]

Sorry for being late. Keep it up and let as know how you progress!

[@ChinaTalkMedia]

@@YiannisChristoulas i can't buy your full program but I'd like to give you a little support. Do you have a tip jar anywhere?

[@YiannisChristoulas]

@@ChinaTalkMedia I really appreciate your intention to support me. I don't have yet but I'm planning on doing something like this in the future. For now I'll keep your positive energy to fuel my motivation for more content like this!

[@MNiall]

I literally just did a posture correction workout involving stretching my pecs and strengthening my back muscles.. then this comes on and tells me I am wrong 🤣

[@roopeheimonen1387]

This is so helpful and informative! I'm a first year physiotherapy student and I'm trying to study anatomy and your videos really help put all the structures in context

[@parparisa]

Thanks for all the clear explanations and tips, this video is a great help! ❤

[@BirdBathBonanza]

This was great! Exactly what I needed to know😻

[@tyronefrielinghaus3467]

I love, and thoroughly applaud how you get straght to the core cause of the problem, and give solid reasons . NO psuedoscience so common. Thanks so much.

[@kitoro846]

You are simpley excellent. So clear, organized and straight to the point. Thank you very much for your help 🙏🏻

[@dhruvkhurana9235]

I've spent several weeks going through posture correction videos, and this is the only video that has led to extraordinary results

[@gibbo3737]

Really, how so??

[@dhruvkhurana9235]

@@gibbo3737 the exercises don’t help much if you don’t consciously try to sit less or sit better (watch his sitting video) and adjust your posture throughout the day. The exercises will help awaken sleeping muscles which you need but a lot of your progress after comes from standing straight

[@movetosovereingty3518]

Your videos are incredible and life changing!! Please never stop making videos

[@judipaulson9530]

Outstanding video 👏👏👏 brilliant in its content, illustration and simplicity

[@JannoPeensalu]

Well done, good job! Thank you!

[@alexandroschatzikamaris7263]

The only yt channel I can trust!!! Keep it up!!

[@YiannisChristoulas]

Thanks for the support! I will!

[@Li_Tobler]

EXACTLY what I needed! You're such a blessing!

[@YiannisChristoulas]

Thank you Li! Thanks for the support

[@thechiefwildhorse4651]

@@YiannisChristoulas As a child I was kidnapped from my mother and the people who took me kept me under the stairs when I wasn't doing chores n what not. My posture is horrible and I know it makes me feel bad. I need help -COMANCHE NATION

[@hycron1234]

Thank you, I thought something was wrong with the other approaches I had found on youtube, none of them seemed to be fixing the problem. This makes so much more sense, now I just hope it works to fix it. My poor posture is not a good look.

[@RichardSamAwuyDua]

Thank you so much for sharing! Very useful indeed.

[@mickeylarry3857]

Wonderful! Thank you!

[@adriana77]

This is a God send. I am now a subscriber. Phew makes it so simple and logical.

[@dorshahar6003]

Amazing content and quality standard. As a medical student i really appriciate the scintific, accurate and honest approch you choose to create your videos in. Most youtube videos around those subjects are garbage. I wish you would get more exposure.

[@YiannisChristoulas]

Thanks for this comment man! I really appreciate it 🙏 I do my best

[@dorshahar6003]

@@YiannisChristoulas yiannis around 2 years ago you published a video about front split streching routine (again, it was really good and helpful, i've never had such an improvement before thx to that) - So i wanted to ask you, In that video you said you would make another one about the Middle split routine Are you planning on doing that in the future? I really need a practical routine that i can trust...

[@YiannisChristoulas]

@@dorshahar6003 I'm glad to hear this! I created a program with detailed instructions and videos on how to do it. It has a lot of advanced techniques and all the tools someone needs to do this. I offer it at the lowest possible price so it can be both affordable and supportive to this channel. In addition, I will make more content this year, with innovative techniques on how to get flexible and do the split. I hope this also helps you on your journey to becoming more flexible!

[@dorshahar6003]

I will take a look at your program as soon as i can. THANK you!

[@webartem]

Thanks for the video, I love your science-based takes

[@YiannisChristoulas]

Thank you Artyom!

[@parivashvlogs]

OMG you explained it so well thanks

[@kevinhoyos8861]

Excellent content, thanks for dedicating so much time to make this kind of videos.

[@YiannisChristoulas]

Thanks The Support Kevin! I’ll keep it up 💪

[@BlazblueFan]

Great exercises! I love how easy and quite they are to do. I'm gonna implement them in my workday (I work from home and posture suffered terribly because of this). I would to see you make a video about fixing pelvic tilt. When I was practicing correct posture in front of mirror I noticed that my pelvic tilt became quite noticable.

[@yengamatic]

Wow after so long waiting finally have it. Congrats on the great content and thanks!

[@YiannisChristoulas]

Thanks you for your support and patience!

[@AhmedMohamed-wu8dp]

Always Amazing and different , Please Don't stop your videos

[@YiannisChristoulas]

Thank you Ahmed! Comments like this keep me going 💪 next video will be up in less than two weeks

[@BIZaGoten]

The king is back! Yeaaah woooo baby!

[@YiannisChristoulas]

🤣 Thank youuuuuu!!!!

[@CalitranoN]

thank you! ya, i have to work on it!

[@aleksi3339]

He did it, finally a new video!

[@YiannisChristoulas]

🤣 Wanna know something even crazier..? The next video will be up in the next 2 weeks.

[@orfeasliossatos]

I really like your videos, thank you!

[@YiannisChristoulas]

I'm happy to hear this, I'll be posting more from now on 💪

[@bassamknight]

Thanks Yiannis

[@ilovekingdom3801]

It's amazing

[@Hari-tv]

Thx for all tips in YT platform. Im already at normal state, im not do all tips say, i used my own method, but my method based from observation and analysis i do to what caused my posture and all YT tips video. Its wroth to try tips from people, but if you undertsand and have more. Simple and easy method, dont affraid to try.

[@bonusmpk]

yea, great to have you back - that will be good for my back! :)

[@YiannisChristoulas]

Thank you Szymon! Yeah give it a try and let us know how it went!

[@jingchen8928]

❤ thank you so much 🙏

[@johnjohn-ne8fw]

Excellent 🏆

[@richardsalvante683]

Thanks for your great videos. Can you address pelvic tilt/tummy out with rounded shoulders?

[@user-pj9rq8cq6t]

ναι ρε Ελληνάρα!!!!!!!!! είσαι φοβερός

[@AquariumHDT]

Thanks for all

[@pseudostew]

Wow, this makes perfect sense. My quest is over.

[@Omartboy68]

I love your videos. Very helpful. Whats yopur recommendation with someone who hes Ankylosing Spodilytis ?

[@urmomgay4552]

Best video on posture I have ever seen

[@stravvman]

6:57 So you no longer provide postural assessment guide for free or at all?

[@Sisiphe_T]

Thank you for the informations, very helful. Is there some upright device you can recommande?

[@SGameDesigner]

I love your videos!

[@YiannisChristoulas]

Thanks for the support!

[@gonkula]

Thank you so much Yiannis. I had contacted you on instagram asking if you were going to publish this video and despite getting your answer saying it's in the works, I had already lost hope but I'm so glad you managed to follow through. Big thumbs up and I can only hope you continue with this channel, it's been an impressive source of information despite it's small number of videos. :)

[@YiannisChristoulas]

Thank Goncalo I really appreciate it!

[@storm-kd4op]

thank you

[@yahyajammeh]

For me the range of motion can also be helped using an exercise/stretch that twists the spine also. And doing passive hangs can wake up muscles and help

[@Nandox7]

Will these exercises be helpful for Scheurman’s kyphosis or there are some better ones you can recomend? Thanks

[@david83]

Please make more videos!!!

[@YiannisChristoulas]

I will! The next one is coming at the weekend!

[@Trancecend]

Where's the "How to fix rounded shoulders"-video? Looked around for it, but couldn't find it. Thanks for a great channel!

[@YiannisChristoulas]

It goes live in 2 weeks here on this channel!

[@sunsetlover4027]

Hello Yainnis! Thank you very muxch for the video, I watched all your videos about posture. I have hyperkyphosis and I was strengthing my back because all videos on youtube are about strengthening. So now dont I need to strengthen the back anymore? Is your program 100% enough for healing the posture? Did you see a lot of good results of your students who followed this program? P.s. your videos are really great, I subscribed to your channel. Thank you a lot!

[@tishainnakonan7297]

now i understand what hunchback mean hyperkyphosis

[@YiannisChristoulas]

Poor Posture ➡ ''Hyperkyphosis'', ''Rounded Back'', ''Hunchback'', ''Humpback'' Good Posture ➡ ''Kyphosis'', ''Neutral Spine''

[@Solmyr1234]

amazing

[@abhijitsingh734]

Please make a video on Anterior pelvic tilt

[@YiannisChristoulas]

It’s on the list but it will take some time

[@Haukel]

nice video Yiannis :) One question tho: There are a lot of people who do bodybuilding with heavily internally rotated shoulders, (much worse than me who sits for 10 hours a day + doing some bodybuilding myself). As far as i have heard, bodybuilding indeed leads to worse posture if the training routine is not balanced. I dont know specifics here, why does that happen? Whyx is it worse than passively spending time in poor posture?

[@YiannisChristoulas]

To be honest I don't think that it is worst in general but it definitely can be bad. It all comes down to developing bad postural habits that eventually lead you to positions that are stressful but feel natural. The cause of creating a bad postural habit can be different though. Some reasons are long hours of sitting (for most people), long hours of standing (different type of work that eventually forces the body to alter positioning to deal with fatigue), being continuously sore on some muscles (the body adjust the movement to prevent pain, overtime you get used to it), injury (same mechanism with the previous), bad perception of the body's appearance (that goes for bodybuilders too). There are many reasons that can lead to bad posture aside from the perception that overly worked muscles pull you in the wrong positions. In elite bodybuilding though I don't recall many athletes being bad posture overall except from the anterior pelvic tilt which is forced by the weight of the guts (again gravity is doing the work). Overall I believe the cause of posture aberrations is not in the type of activity bad in the individual choices and experiences.

[@TravelBandit]

Hey there. Thanks for the video. Have a question tho. Do you advice me to start fixing this whilst simultaniously fixing forward neck/rounded shoulders? Or should I start with my neck/shoulders first, and then catch up with this later?

[@YiannisChristoulas]

If you have all conditions together (hyperkyphosis, rounded shoulders and forward neck) Start with rounded shoulders, then hyperkyphosis and then your neck. Many times fixing the former automatically corrects the later as well. My video on rounded shoulders will be live in less than 10 days

[@TravelBandit]

@@YiannisChristoulas Amazing. Thanks for the answer and effort. I also have enterior pelvic tilt. I assume that ones coming up in the future as well. Looking forward to the content bro 👌🏼

[@nicola9233]

Hi where can I find the postural assessment video?

[@Hardscope_Harald]

I have a Lot of Back pain caused by hyperkyphosis. You Said the best Training is to sit upright for a Long amount of time. But that is my Main issue. My Back works all the day to keep me upright and my musculae spinae are overloaded and start hurting Bad. Do you have any Tips for me?

[@aguy559]

Thanks for the video. In the future, you may want to consider doing shorter ones. I feel like all of the necessary information could have been disseminated in something closer to five minutes. Less information=Better understanding.

[@snake1625b]

Would isometric weighted exercises that train the spinal erectors like dead lifts also work?

[@beatrixfinkei7629]

Hi! When will the rounded shoulder exercises available on your channel?

[@YiannisChristoulas]

Hi Beatrix, this Sunday

[@MarozzolostinVienna]

As always great video! Thank you!!! :)

[@YiannisChristoulas]

Thank you!

[@saraimusic9046]

Μου φαίνεται τέλειο βίντεο από τα λίγα που κατάλαβα. Έχω υπερκυφωση υπάρχει βίντεο στα ελληνικά; Ευχαριστώ πολύ.

[@royhersh]

During ex-1 of range of motion I struggle to keep my neck straight without support, is this how it should be?

[@fatfingersman]

Hello Sir!

[@YiannisChristoulas]

[@--36--]

Hey Yannis, please do some video about hyper-lordosis. My core is already pretty strong, I can do dragon flags with posterior pelvic tilt, but when I'm standing, I have a hyper-hyper-lordosis. Or is the procedure the same, just stick to the correct posture all day?

[@cydu]

You found any cure?

[@--36--]

@@cydu No

[@TheFxEditor]

Maybe next video to talk about scapula winging?

[@YiannisChristoulas]

In less than a month I'll post the one on ''rounded shoulders''. The solution is based on scapular stabilization and control which is very similar to the solution of scapula winging. It's actually almost identical. Check it out when I uploaded and let me know if it helped.

[@TheFxEditor]

@@YiannisChristoulas Thank you for your response. Will be looking out for the upload.

[@scottk1525]

These videos are incredible. Thank you so much for this. Question: how important would you say sleeping position is for posture correction? Seems to me that even if we are spending all day standing with good posture, if we then spend 9 hours in the fetal position with our head, shoulders, and spine curled inward, it's going to be very counter-productive. Should we all be learning to sleep flat on our backs?

[@moideenbaba7187]

The most effective workout. I like watching your all videos. I really appreciate you. Bro,

[@YiannisChristoulas]

I really appreciate your support, thank you!

[@masterpef7143]

Καλησπερα Γιαννη….Η μαγνητικη μου εδειξε βαθμο επιτασης της Αυχενικης μοιρας λογω κακης στασης το κεφαλι γερνει μπροστα και κατω…Με ασκηση μπορει να βελτιωθει αυτό;;

[@hbyyhab7593]

Do we need to sleep in a certain position to improve posture?

[@MrRitmu]

KZbin ist good again, guys!

[@YiannisChristoulas]

I appreciate your support, thank you!

[@flor.7797]

so we aligning with gravity or not?

[@yannickp3085]

what about scheurman's disease?

[@jingchen8928]

Thank you so much 🙏

[@YiannisChristoulas]

I appreciate your support 🙏

[@annaariza1575]

I tried the exercise with which you lie on the foam roller and bring your arms down. I couldnt fully reach the ground, and when I did try to bring them down very slowly, my back made a loud cracking sound. Not a good sign perhaps? :S

[@waffle_chair9269]

Can’t the hips cause this too, and where the balance of weight is in their feet? I know someone who does this. As we travelled down their body, we discovered, their weight is always on their heel, not the ball of their feet, which I felt, was changing the angle of their hips, which then changed placement of shoulders. When they changed where the weight was, they straightened up a lot, but felt strain in their back. If this is correct, could you please do a video on how to get someone to shift their weight to the balls of their feet instead of their heels.

[@raycarden7941]

You are right, posture problems start from the ground up

[@user-zp1qf4jv2g]

Ankolosing spondylites pateint

[@pali2944]

so where's the assessment now?

[@AshishKumar-oz7kc]

Dude! how you got this thick neck?? Do you train your neck muscles? Plz share the exercises if you do so❣️

[@YiannisChristoulas]

🤣 The exercises are the same for everyone, the training variables (reps, sets, intensity, frequency, form, etc) are what matters. I'm doing squats and Lu Xiaojun is doing the exact same squats. I squat 185kg he squats 260kg. It's the same exercises doe everyone

[@AshishKumar-oz7kc]

@@YiannisChristoulas so you don't do any specific exercise for your neck?

[@YiannisChristoulas]

@@AshishKumar-oz7kc I do, my point is that it's not the thing that matters, so if I'd share them with you for example it would be a waste of time for both of us. The only way to see legitimate results is trough a consistent, tailored training plan

[@AshishKumar-oz7kc]

@@YiannisChristoulas actually I am going to gym from past 2 months consistently, I have trained every muscle but my neck is not as good as I want it to...so that's why I asked you to share some exercises you do for your neck, so that I could add them in my training 🌚....could you plz make a video on this....plzzzz

[@YiannisChristoulas]

@@AshishKumar-oz7kc I see, I'll be posting more videos o strength-related subjects in the next period, that's for sure. However, I'm constantly uploading exercises for all body parts on my Instagram account (yiannis_christoulas) I think that will help you more.

[@MagsBurns]

I have had horrendous posture my whole life (60 years) and only now after watching your videos do I understand my problems and how to help improve them .Thank you

[@chavsny1578]

I know I have rounded shoulders but how do I address that? You mentioned nothing about it.

[@stravvman]

9:35 Holding your head like this is not easy, you know?

[@droningcity6775]

where is your video on rounded shoulders?

[@YiannisChristoulas]

I'll publish it in 3 weeks

[@droningcity6775]

@@YiannisChristoulas will you also make a video on anterior pelvic tilt?

[@YiannisChristoulas]

@@droningcity6775 The next on the Posture Series would be a ''how to sit properly on a desk'' type of video. There is a lot to say there that I don't see anyone discussing. After that ill do the anterior pelvic tilt and close this series.

[@tullypoo]

Grrrrrrrrr.

[@zoniverse2048]

First

[@YiannisChristoulas]

😁

[@user-zp1qf4jv2g]

Neck stiff poor posture lower back stiff spine swelling

[@lukasplowright4461]

ρɾσɱσʂɱ

[@KristopherCarrasco]

Go see a Chiropractor