Forward Head Posture (Weak Deep Neck Flexors) Fixing the Problem at its Root - Dr Mandell

[@finerday]

Dr Mandell.. YOU are the REAL deal.. I can't thank you enough for your informative free videos. I only WISH I lived nearby so my family could be patients of yours .

[@motivationaldoc]

God bless you dear!😊

[@susanshea4679]

where do u live and work, dr mandell? what is your fee per visit?

[@theninth5691]

Yes! He is a REAL doctor that actually cared about people's health and well being. Thank you for that.

[@riyacyrus9247]

I can across this video on Neck mender blueprint - there's plenty more awesome videos there that may help out

[@robertmcmaster2453]

I agree to EVERYTHING you said!! And also add into the equation, weak core, and tight hamstrings from sitting too much! And most important, BREATHE!!!! "Make it a great day", Doc!!! Thank you!!!

[@DiegoPereyra]

Hi Dr...!!! Thanks for everything you do...! I was checking the comments and I was very happy to see that the people recognize your work and good will. You deserve it, you trully are somebody that cares for human kind... Thanks again... Best of wishes for you and your loved ones...

[@clairgraham981]

Dr Mandel you are the best. I am feeling much better for all the medical treatments you have so generously demonstrated. I hope I can improve my forward neck problem . thank you a million times for your generous instructions

[@johnhunt6424]

Sitting is the new smoking. Thank you, Dr. Mandell.

[@anandramanan8112]

Doctor Mandell. You are very articulate and to the point about the very specific issues and resolutions that people working on computers are experiencing in terms of Neck, Shoulder , wrist pain. I would also have to give a shoutout to Elliott Hulse ElliotthulseDOTcom who had mentioned the same stretches in his videos about why a lot of people working on computers have muscle imbalance due to weak deep neck flexors. This is slowly growing into an epidemic and really appreciate your service.

[@soinsid6418]

sir you are great. may God bless you and keep your family fit

[@YellowPineappleHoyas]

Thanks! I have Ehlers Danlos and suffer from nasty neck pain due to forward head. These are similar the exercises my physio taught me.

[@iantogriffin9928]

I have watched your video's for over a year. Thank You Dr. Mandel. Your video's are so informative and you are a blessing to me and my journey to correct bad posture. May God Bless you Always.

[@mikibodlovic2010]

Thank you so much doctor. We're so lucky to have you

[@elizabethdylak3420]

Dr. Mandell, I have written you several times. Nevertheless, I have viewed others on the same subject and they may be good you however, you're great in that you explain the intellectual and necessary understanding of the muscular skeleton, etc. along with the harmful effects of head forward. You have helped me tremendously...thank you so much.

[@elainewilliams3183]

Thank you!!!!! My occipital pain, headache, vertigo is getting better. These exercises are so helpful!! Got my cervical pillow, lumbar pillow, making the changes you recommend!!

[@alexlee8639]

I’m suffering from dizziness and tinnitus. Were you able to find 100% relief in vertigo?

[@dc43tokyo]

Thank you doctor. These exercises and others you feature in your video are just what I need to correct my forward head and rounded shoulders. I will correct my posture.

[@fernandorichardson6455]

Wow, your channel saved my life!!! This helped me!

[@Achromania]

I have had poor vision my whole life (20/200+) and therefore have spent a lot of time with forward head posture, leaning in to see. TV, video games, internet etc. So I really appreciate your focus on this issue. Your videos have helped me out tremendously New technologies have actually helped me ironically. With the emergence of tablets I can sit and be comfortable while browsing the web or reading.. Bringing the screen to my face instead of my face to the screen lol. Thank you so much.

[@nickifoxy5953]

I agree with all you said!! Careful though, for some reason I noticed my shoulders down to my elbows are becoming to feel as painful now as my mid/upper back and neck! :O I'm starting to wonder if holding the tablet and phone up to my face in front of me is causing this. It's more my right side and that's the side I'm constantly using to scroll and type. Then too, I'm doing this laying in bed haha maybe that's my main problem haha.

[@Achromania]

Probably so. Same here. I'll make that trade any day though ;)

[@motivationaldoc]

Yes you are correct.

[@Mohammedali-qe4xl]

Dr Mandell you are a blessing to all of us....Yasmin

[@ChrisMacri376]

Id be happy to see more Ads with the doctors videos, he surely deserves the revenue for this eternally invaluable advice

[@lourdesgayas478]

Thank you doc,you treated me with no drugs,God bless.

[@hmphhnn8774]

I cannot thank you enough for this informative video.

[@Aqualyra]

Thank you. This one IS helping, unlike the last one!

[@coolissimo69]

Dr Mandell. Thanks you helped me out in another video.

[@mhstarstudio]

THANK YOU, Dr. Mandel!!!

[@ingylein5251]

God bless you, Dr. Mandell. Watching your precious videos from Egypt, I have pinched nerve in neck, I follow your videos and feel improvement. THANK YOU soooooo much.

[@shanebaird543]

You should do a collaberation with Dr. Bergman!

[@danielc4267]

It also helps to engage those "chin tuck" muscles slightly at all time to maintain a good posture.

[@shoaibali1893]

Thank you doc This vedio is really amazing to understand the cervical issues

[@patricknaera]

Thank you Dr Mandell! The really disappointing thing for me yesterday was I was given a prescription for Paracetamol amd Codine with no diagnosis of my extreme pain and discomfort! I gave a clear illustration of the computer work I do, being an educator and full time study, even placed my doctor's finger on both sides that were extremely tender that I knew immediately after watching this! I've done what you recommended and relieved 50% of the discomfort! Truly grateful and known what I need to focus on; prevention and strengthening. 👊👊👊💯%%

[@motivationaldoc]

Those drugs have no anti-inflammatory effects. Codeine is a drug that can lead to many problems. I personally am not in any favor for what the doctor has given you. That's like stepping on someone's toes and keep feeding them drugs. Continue to take the proactive way as you are. You will see results. Blessings

[@patricknaera]

Thank you so much Dr Mandell for your quick response it makes me feel like I'm not dealing with this alone👊💯% 5.29am been up since 3am doing your exercises and for the first time in 5 days I feel relief, albeit 50%, but the leaning over the table for 25 secs x12rep...pure bliss! Thanks and I'm going to get some voltaren and my anti-inflammatory rub. Again, thank you and on reflection I'm j I T doing myself any favours with tummy weight, strengthening the neck muscles, I'm an old rugby player, but more importantly preventative measures when using laptop, ipad, cell phone etc.

[@patricknaera]

Finally, can lay down with some comfort and heading back to sleep 😌😪😌😪😌😴

[@motivationaldoc]

Good luck Patrick. He persevering you'll get through it.

[@Britain_and_Rome]

Thanks so much. You are a saviour. God bless you.

[@KirpalSingh-pg5qu]

I am doing ur said exercises. I feel relax from pain ur said exercises are 👌👌👌

[@edwinombac]

Doc, when I tuck my chin in and back and do the string pull I feel pain behind and below my right shoulder then tingling and numbness down my right arm, what’s going on?

[@debdo1960]

These are amazing exercises and are helping. I worked up to a half hour, but was getting too sore. Due to my work as a hairdresser for 40 years (hands out in front of me and standing on one foot for long hours), I realized my whole back and left hip were outta place as well. So my question is, since my back and hips need work, should I do the stretches for the forward head issue first? The lower back and hip first? or mix it up? I have been starting with the forward head issue first as I was losing the use of my left hand and was in severe pain and then working down to the hip area last (thanks to you and a wonderful masseur who understands my issue.....I'm pain and medicine free with the exception of stretching discomfort (thank god for ice....lol). Is Bio Freeze ok? I like to use it sometimes at bedtime becuz I am afraid to sleep with ice packs even though I have the pack wrapped for fear of leaving it on too long. Also, about how long should I feel discomfort from the stretches? I have been doing the exercises daily for about 20 minutes and several times a day for no more than 5 minutes for about 2 weeks now. Am I pushing myself too hard or is it good to feel discomfort this long? The ice gives me relief (so does the Bio Freeze), but I don't want to over do it and hurt myself. I appreciate all your help and great advice :)

[@motivationaldoc]

Hi, you don't want to over do it. Take things slow too much to quick is not as effective. Don't use ice more than 15 mins at a time. Frequency is more effective. Biofreeze is ok, it will not repair just give you an analgesic relief. Neck/postural exercise are excellent to do regardless. Good Luck!

[@blackmore56]

Thank you so much. This was really helpful. Keep up the great work. Love your vids by the way. Gary

[@kartikanikam3444]

Thank you so much Dr. For this information

[@timdillian4924]

Dr. Mandell.... I just discovered your set of videos. Thank you so much! I started having neck spams, muscles knots just a bit of time ago and now researching the causes etc. My PT says, I have forward head posture and a muscle knot on my right shoulder which he does manual therapy on to stretch it out. Your videos explain so much, causes, treatment and I wanted to thank you for them. I did have a ? for you, and will probably have more as I started going through your entire set of videos. For now, my ? is, one of your other videos showed a great stretch for the deep neck flexors, you look up w/ a hand on the chest. So, these deep neck flexors, is it that they are weak as well as short?? which is why we should strengthen them as well as stretching them? Thank you in advance for your answer.

[@modestotalavera9289]

I like it a lot, I will start doing this for myself. Thank-you!

[@susany5530]

Thank you dr always going through your exercises your the best💕

[@apacur]

Would this apply even to a "military neck" problem ? What about cervical instability with the ligaments?

[@HeavyMentalArt]

Thanks for making these vids, ive been having mid back between the shoulder blades on my right side for a few yeras. When i do the chin tuck, it helps and takes the presure of the pain in my mid back. My right shoulder is always raised, i have to remind myself to relax my shoulder.

[@Dylan-zg2jl]

Informative video, thanks a lot!

[@Dakiller1243]

is having a spine/neck bone sticking out behind the head a sign of forward head?

[@kathleenmcgarrity1656]

I have had "head forward" posture all my live. I am old now and really want to change. This is painful.

[@vexart1]

That quite a good one, thanks for the info.

[@2000triathlete]

That’s helpful and informative.

[@santinoagapito6557]

thank you so much, this works for me..

[@fabiofabio8668]

Hi doc. You videos are just great. I wanted to know if weak deep neck flexors could cause a double chin?

[@yazkhayat1778]

Hi dr i need your help urgent im only 19. I realised i had hurriundes forward head 42 ibs rounded shoulders i realised all this when i was 18 and for a year ive just been stretching my neck and shoulders now ive made everything so worst my head use to be stable and normal now when i walk i feel as if its dragging me forward ive made this problem so worst my stretching my neck i need your help urgent i feel so anxious walking in the street the back of my neck muscles are over stretched and weak i also stretched out my right arm out of position because it was looking so rounded and now it isnt stable i need your help please help me get myself back to balance before i had really tight muscles in the back of my head i couldnt even stand tall now its all out stretched and weak what can i do to stablise my head as how it use to be last year ive watched alot of videos and made things even worst i need to stablise my head and not let it drag me forward of myheadmuscls rlly weak& loseplshelp:(

[@sonaraisingstar320]

I have same problem

[@bellaburda8597]

Hey, do you feel better?

[@HeavyMentalArt]

Thanks for making these vids, ive been having mid back between the shoulder blades on my right side for a few yeras. When i do the chin tuck, it helps and takes the presure of the pain in my mid back.

[@mohd.rashed5440]

U r the great doc. Just love u.

[@Tandenloos]

Thx also for telling the pauze time s

[@michaelshaw1182]

Excellent!!

[@carlgerde]

If the weak muscles are causing pain, WHERE is the PAIN itself LOCATED ? If I already HAVE the chronic pain, where within the neck might a trigger point medication shot be effective?

[@pocopal]

thanks again,very helpful.

[@gotatm]

Thank you Dr Mandell for the very helpful videos. I was just diagnosed with bulging disk in L5-L6 after a head injury playing basketball. When I do this exercise with the double chin, I feel a inner crackling feeling in the back of my neck and also pain. Is that normal? Should I keep doing that exercise?

[@motivationaldoc]

Should get evaluated

[@burtnjo]

Hi Dr I developed shortness of breath feeling especially when sitting down, maybe because for about 6 years I became an iPad addict, probably because I was selling them too.I thought it was anxiety but I have been doing your exercises regularly for two weeks and have noticed a definite improvement. My brother in law who has been in the computer industry all his life has sleep apnoea and heart fibrillation, I wonder if they might be related to forward head posture as well and if there is anything he can do physically to improve other than using drugs.

[@motivationaldoc]

It is very possible. There are cases showing other symptoms pertaining to forward head posture.

[@SarfarazKhan-pp9du]

doc mandil. Sir i have spasm in neck since 2016 i used many madicine but my neck muscle still stiffness some time i depress badly

[@christywright5439]

Dr Alan does the current trend of "baby-wearing" posteriorly and anteriorly have a negative effect on the spine? And pregnancy - will you make a video on it?

[@nickifoxy5953]

Christy! That's an awesome question! I've Ben wanting to buy my 6 month old one of those "baby wearing" cloths. She's 15 lbs but I hadn't thought about it causing issues, makes sense though. I'm so glad you asked. As far as pregnancy I do know I ran into a video he made about pregnancy years ago. I've been wanting to link it on Baby Center groups for pregnant mom's right now. I would love to see pregnancy videos as well!

[@christywright5439]

Nicki WolfyFoxy Thanks. Will check over Dr Alan's video (our mutual hero :-D). Breastfeeding too had me slumped over and rounding my shoulders. 15 lbs is a lot to carry. Bring back prams!

[@motivationaldoc]

It's definitely plays a role in your posture.

[@anaflores2389]

Great informations!!

[@georgepierre3594]

this one is a really good one. i do it for 20-25 seconds times 4

[@sweetsally6295]

Hi DR Mandala I'm in my 50s & I have severe forward head posture . I have no idea how to position my head . I have degenerate neck & get terrible headaches . I do believe this video describes me , to a tee ! Am I correct? Love your videos! Take care

[@motivationaldoc]

Get on those exercises and do them slowly give yourself some time

[@chris103050]

Thanks Doc.

[@Србомбоница86]

omg this is why I have such poor appetite and feel nauseous when my neck is sore from looking down reading wow

[@yogeshar4094]

Hey this video helped you ? Please tell me

[@MsFunny1970]

thank you for your. video.

[@mannymartinez6182]

Who can I get help from if I have pain and disconfort when I move you say not to ignore it but im trying to work wothbmy body and it just isn't helping who would you recommend me to go amd see like a "spealist"?? Please get bavl to me as soon as you have time thank you!!! P.s this is a wonder video feel the sorenesss on my neck amd throat but it is some wjat pain ful.

[@whitneyangelie3682]

Wow so I’ve gone to all these TMJ/TMD doctors for so long and not ONE of them told me about this?! WTF? 🤬🤬🤬

[@SAVETHEKIDS-bn5zo]

Hello Dr. Mandell I watch all of your videos..... I slept with my chin down my chest for a few months and now I'm scared.... I read it can make your bone hit your spinal cord...... Should I worry thanks you very much all the best Happy new year

[@plantlady4901]

Thank you for your quick answer I did some of your exercise the for the back the one where you use a band amazingly it seemed to help. do you recommend inversion therapy I have low BP and heart is fine

[@motivationaldoc]

You can try it for a short time and see how you react and feel. Many people swear by it.

[@NilaL]

So I actually can't tell if I'm doing the first exercise right. All I feel is the pain in my neck/upper thoracic. Whenever I try to roll my head slowly towards the back there's this aching pain that prevents me getting a good stretch. It's actually quite painful to tilt my head back sometimes and I've been having this aching pain the middle of my upper back. I recently got a deep tissue massage and the masseur said there was a lot of tension all over. The tension was on the opposite side of where I feel the pain (regarding the neck/back). Anyway, do you have stretches that you would recommend for that? I've also noticed that I get tingling in my chest area probably daily (1-2x a day) and whenever I do stretches that require my body to move forward (i.e. child's pose) there's a sharp pain in my rib area. Do you think those are related to the back pain? Any recommendations? Thanks for your helpful videos!

[@NilaL]

and I also have tingling and increased sensitivity in one area in my upper thigh. I'm not sure where the root of that came from, but there's no aching, throbbing, or pain similar to the upper body. The way anything feels on that area is completely different and off compared to the rest of the body. Any suggestions?

[@sexycspan1]

+Nila L you should check you doctor tingling and numbness could mean something serious. best of luck and might I suggest u seek a doctor before trying these because u could make your issues worse. :)

[@motivationaldoc]

The nerves that exit off the lower neck do control the shoulders and arms but also inside the front of the chest and down the mid back region between the shoulder blades. I would get evaluated to determine if you have a nerve that is being pinched on.

[@rlockridge2]

This seems to help the symptoms of idiopathic peripheral neuropathy in my lower legs and feet. Am I crazy or is this a possibility?

[@motivationaldoc]

When there is neurological involvement in the upper cervical region any of the areas below can be affected directly or indirectly. Energy from the brain travels downwards, therefore it is a possible like yours can respond to changes distal away from the region.

[@rlockridge2]

I have stenosis at C3. Could that be it?

[@motivationaldoc]

Forward head posture and deviation from normal anatomical posture will have a bearing on stenosis as well as other neurological and mechanical changes.

[@dimitriszs3327]

Hey doc thanks for all the videos you made,i have a question,i am a thoracic outlet syndrome patient and every time i do chin tucks i get sympomps to my little and ring finger(familiar symptomps to me) does this mean i SHOULD NOT do chin tucks or just ''go through'' it

[@dominicj1170]

I must be weak cause my elbows get too sore to hold this for 5 seconds

[@anandramanan8112]

Like you have mentioned, Prevention is better than cure for this condition as healing of the cervical spine due to bad posture takes forever as its a vicious cycle of pain and suffering.

[@waqarghulam3548]

Dr. Please use the word tablet, apple computers might not like if u say their specific product causes pain. Just a suggestion

[@kellengreen1487]

thanks

[@rogermatildo780]

Hi Dr. Mandell, i've been suffering chronic back pain between my lower neck and upper back.. i had my MRI 3 months ago and result shows no problem..my rehab dr said that i have chronic muscle pain and he gave me muscle relaxant, pain reliever and b complex together with a therapy.. after several months nothing has change..i'm still in pain and sometimes i feel the tingling and numbness in the both arms with light head.. prior to that i been to a chiropractic already and had a couple of session as recommended..i felt relief a bit but it wasnt lasting.. having that all said, what exercise or stretching would you recommend..thank you so much..

[@motivationaldoc]

Finding the source is most important. Treating a condition with exercises can be Contra indicated unless in accurate diagnosis is made first.

[@motivationaldoc]

Find a good neuromuscular massage therapist who can evaluate you and treat potential myofascial changes.

[@Hahaha-kg8rp]

you' re great ..

[@a451F]

Can it cause thoracic outlet syndrome also ?

[@himanshuchaudhary9321]

Hello sir I am suffering from a problem since past 2 year I am having pain on my thumb base and shoulders since then and an year back I fell from bike and hit my back and since then my lower back started to pain and later I had a cervical spondylosis and now cracking sounds come from my shoulders and neck sir I am suffering from all this I am going to gym and due to this I am not able to exercise to my full potential I follow yours videos they are helpful but what should I do for pain in my thumb base and cracking sounds from my neck and shoulders ....thank you sir it would be a great help....

[@hospitalcleaner]

should definitely see a doctor/physio

[@---wb5ql]

Can I do the chin tuck exercises every hour? Is there a maximum limit to these which can improve it quickest?

[@ashokagarwal8259]

Sir how can I contact you

[@koucherakter2033]

Love you dct

[@tbeee6168]

I have twitching in my neck, shaking arms and legs and even a shaking core, i dont know what to do anymore, PLEASE HELP.

[@ZacharyTech7]

My ear pops when i do this i hear it in my ear like im popping my ears when i make my self have the double chin move.

[@firehair668]

The upper trap has referral patterns into the area of the ear. I have alleviated chronic "earache" symptoms in a patient by treating the upper trap with trigger point dry needling. Please note that this patient had been thoroughly screened for ear pathology prior to my treatment and I was treating chronic neck and shoulder pain. She told me about her earache only after the treatment. My initial thought response to your comment is that you may have trigger points in upper traps referring pain to your ears. It's common to developed compensations in response to weakness or poor endurance of the deep neck flexors. Over activation of the upper traps is a common compensation. My recommendation is to try the chin tuck exercise lying on your back (gravity lessened position) at least one set of 10, three times/ day for one week. If the clicking doesn't stop, find a provider certified in dry needling (usually a physical therapist but increasing numbers of orthopedic physician assistants and chiropractors are also becoming certified) to assess and treat your neck. Many of these providers do not require a physician's referral in most states and it's a quite affordable cash- based service.

[@pwife4]

Is a lose neck (frontal) a result of forward head posture?

[@zjunegirl1862]

Can this cause eye issues and head tingly?

[@gih...g5]

Eu queria ver esse vídeo em português. Alguém me ajuda por favor! !!

[@pedro420ted]

ja conseguiu? se precisar de ajuda me avise

[@judyzhu5361]

I been suffering from forward head related problems tmj depression for months! I hear popping tho when. I do this is it fine? And how long to fix this?

[@yazkhayat1778]

I also have a kyphotic spine and i realised befor my head was better but i just kept on feeling sad about looking like a grandad so i wanted to change it by stretching and standing tall but i realise when i let go off my self i become more hunched and worst then how i was last year with all the lose muscles that have been outstretchdd back of my neck please help me dr

[@TheYutubesteve]

I don't really understand this, aren't you supposed to stretch the deep neck flexors and strenghten the suboccipital muscles. won't strengtening the Deep neck flexors make it even worse, because the muscle is shortened?

[@motivationaldoc]

Our brains perceive it as what you're saying is correct but in realistic terms strengthening the anterior neck flexors will help keep the head back

[@mennzz3050]

motivationaldoc how do you know such a thing? im confused because according to what ive studied, we stretch the shortened and tightened muscle (cervical extensors) and strengthen the stretched muscle (cervical flexors)

[@doueven]

It's not the deep neck flexors that are tight. If you have forward head carriage you'll most likely fail Jull's neck endurance test and Janda's neck flexion test which both show that you have overactive SCM's which is a lower cervical flexor and probably ant scalenes, not deep neck flexors (the LC muscles). What the Doc is saying is that constant forward flexion of the head while looking at tech devices or whatever switches these deep neck flexes off when in an upright position, they become inhibited and the strain is placed on the suboccy's, traps etc. This isn't some knew knowledge given Vlad Janda knew of it decades ago I'd recommend reading Kendel's "Muscles Testing and Function" probs 4th or 5th edition and Janda's "Assessment and treatment of Muscle Imbalance" - nb "The physiology of joints 3rd volume" by Kapandji is pretty good as well. I'm assuming you're University level, maybe go have a look at the cadavers and play the neck muscles

[@warfighter1988]

I feel a tingling down my arm when I do this and my head goes up and back automatically when I do the tuck what am I doing wrong

[@plantlady4901]

dr I have degeneration in C-3 and C4 and C6-C-7 I have worked in a Nursery(plants) for 12 years. I now suddenly have pain in neck and arms wrists elbows fingers in left hand numb the first and second fingers it hurts most when I go to bed and during the nignt yes I also have forward neck problem the pain is now horrible is there anything I can do

[@motivationaldoc]

Ice over the neck region. Prevent extended forward head posture. Over the door traction might be useful that you can get on amazon. You can find a good massage therapist to work on neuromuscular trigger points.

[@pushpakhatwani2886]

vr useful video

[@ricoviselli]

3:30

[@juanplazas4593]

Can forward head posture cause trigger points? Anyone?

[@veerendranikhal3671]

Dear Doctor Allan ....Merry christmas.....I have been diagnosed as cervical myelopathy by neurologist......I have pricking in hands and legs ...and sometimes on back and stomach......can u plz recommend exercies to get rid of these pins and needles . This has really frustrated me. screening shows c3-4 diffuse posterior bulde with paracentral protusion compressing anterior surface chord with posterior osteophtes ......PLz advice

[@motivationaldoc]

Might want to consider over the door traction unit on amazon. See my video on over the door traction

[@veerendranikhal3671]

Thanks Doc

[@burnedoils]

its realy weird to look at someone wich such a long neck

[@jayson4479]

Hi Dr. Alan, your videos are great! can you show stretching / strengthening exercises for people with scoliosis? my whole left side dropped, my spine is "S" curve and i have neck problem. probably IT band on my left side.

[@lologames651]

dear doctor is the neck traction good for excessive forward head posture

[@motivationaldoc]

No it's not

[@dankyoutuber1853]

bro that shit he told me to do with my head is killing my muscles

[@jylking6313]

Why is there creepy background music in this video? Its very distracting. ugh.

[@mokuho]

With the head straight bring your chin back 5 seconds...thanks, im doing this