How to Fix Cervical Kyphosis, Flat Neck, or Military Neck | Neck Posture Fix

[@drjonsaunders]

Please don't forget to subscribe here: youtube.com/@drjonsaunders?si=tHhDQ9JvW7265LH8

[@WhiteCrowUnlimited]

Doctor. I'm the man who is very hygienic towards people who have social professions. I just want to tell you that you are decent and legit.Thank you for your braveness to share light with people which Almighty gifted you so generously,thank you for responsibility that you are protecting because of love to people Wait,wait a little more,God will amaze you and that will be better than anything else you can imagine

[@legambaz]

Never stop making videos. Many of us who can't afford a chiropractor and need intervention need this channel

[@drjonsaunders]

I appreciate your support and do understand access is a problem for some...best wishes!

[@geniusmarcsays2434]

there are no chiropractors in my country, or maybe just a handful

[@aliciawilliams4481]

I had a disc replacement and fusion in my C5-C6 almost 3 years ago. It's now starting to be very painful. I just got an Xray done and results of Kyphosis. Thank you for making this video. I'm a stay at home mom of an 18 month old. You make it possible to do these exercises at home ❤️

[@drjonsaunders]

Please check with your surgeon if appropriate...best wishes.

[@aliciawilliams4481]

@@drjonsaunders I absolutely will. Thank you 😊

[@RoghayehSarkhosh]

Thank for your good training

[@drjonsaunders]

My pleasure

[@DavosNL]

The first exercise stretched my mussels near my skull. Now I look straight ahead and my mind isn't so restless anymore. Thank you, Dr., Jon

[@drjonsaunders]

Thanks for sharing!

[@RS54321]

*muscles

[@dosdandelions8879]

Thank you so much. Your instructions are so much better and your energy is so giving. Though I have watched so many videos on this and invest so much into chiropractic, this gives me the help I need. Bless you!

[@drjonsaunders]

You are so welcome!

[@improtom7085]

Fantastic exercises, God bless you

[@drjonsaunders]

Thank you! You too!

[@yeimipichardo5950]

Dear Dr Saunders i love all your videos 💖

[@drjonsaunders]

Glad you like them!

[@hailieghosty]

I just tried the laying down vid yesterday and it already helped lessen the small hump I had. So glad I found your vids! 🥳

[@drjonsaunders]

Great to hear!

[@briashubert2489]

my neck feels better! Thank you!

[@drjonsaunders]

Great to hear!

[@histoman4]

Great video , Jon. I have FHP, plus Thoracic kyphosis, as I have mentioned before. This ios a must try for my neck and head.

[@drjonsaunders]

Best of luck! I hope my videos are helpful!

[@EdiG-h4m]

Thank You so much

[@drjonsaunders]

You're most welcome!

[@EdiG-h4m]

Thank You so much ,,

[@drjonsaunders]

My pleasure!

[@KeyserTheRedBeard]

Impressive content, Dr. Jon Saunders. Looking forward to your next upload. I smashed the thumbs up button on your video. Keep up the fantastic work! Your breakdown of exercises for correcting neck posture is incredibly helpful. For those with cervical kyphosis, how do you recommend balancing these exercises with daily activities to avoid exacerbating the condition?

[@drjonsaunders]

Thanks for your feedback...the challenge for most is their daily routines...please see some of my other videos on how to hold you phone, the proper way to set up your work station, car sear, etc...Best wishes.

[@bengoodes1581]

Thank you!

[@drjonsaunders]

You're welcome!

[@catherinetan8078]

Thx u

[@drjonsaunders]

👍

[@worldpeace714]

happen to stumble on your page! i went to urgent care (headaches, aches, dizziness brought me in) and did xrays. report said straightening of the normal cervical lordosis and some wear and tear c5/c6 (is what they called straight neck/miltary?) thank you Dr.

[@drjonsaunders]

Yes, straight neck can sometimes be called a military neck. Take care.

[@Jen0212]

I’m so glad you made this video. My neck is straight and it’s soo dang annoying with the pain it causes. Constant headaches, inflammation, and miserable sleeping. My doctor referred me to a chiropractor but chiropractors kinda scare me with all the cracking! I’m going to start doing these exercises to see if it helps out. How long does it take to get the curve back in your neck? Or is it not guaranteed? Thanks again for this video… it might just be life changing for me.

[@drjonsaunders]

Your goal should be to improve it, and it can take 3-6 months to see improvement. If you can see a corrective chiropractor that will be the most efficient way to get correction. Take care.

[@madzgaming1887]

how is it? how are you?

[@briannagoehring1964]

Thank you for this video! I saw someone asked this question all ready in the comments, but I'm still not quite clear.-- Am I understanding correctly that you say in your video that people with military neck should avoid both what you call the straight chin tuck AND what you call the chin tuck 2.0, and instead should focus on the last three exercises in your video? Just wanting to double-check my comprehension! I appreciate your content!

[@drjonsaunders]

If you have a military neck or reversed curve, you should definitely avoid chin tucks...best wishes.

[@SeyaDiakite7]

Thank you very much. My neck feels better. It was always long and thick so it takes time lol

[@drjonsaunders]

Thanks for watching!

[@SeyaDiakite7]

@@drjonsaunders you’re very welcome

[@tonih3433]

Very helpful, thank you! Please, do you have a video about spondy of lower back? I've stopped arching spine and I'm feeling better, however it's still an issue and wondered if it can be reversed, as it's mild. Thank you for your great content 😊

[@drjonsaunders]

kzbin.info/www/bejne/aWjFhXSKf7asrJo

[@lilstardust777]

Thank you kindly for this video! Do you have any thoughts about atlas orthogonal adjustments? I was really wanting to try it. I have a reversed cervical curve.

[@drjonsaunders]

Upper cervical is a great technique, but if you have a reversed cervical curve, you are best to see a corrective care chiropractor. Best wishes.

[@lilstardust777]

@drjonsaunders Thank you so much for your reply and time. Is a chiro that treats subluxation only considered corrective? I was seeing one for a year, and it helped with headaches and neck pain but I started getting shoulder pain they couldn't treat. I then tried to do other things to help that because I can't afford to do it all at once. Do all "corrective" chiropractors use that word, or is there any other terminology I can look for?

[@TheBlueyellowhouse]

Hello Sir. Are you in London ,you still give tratment

[@drjonsaunders]

I'm in Newmarket, Ontario, Canada www.chirofirst.ca

[@brody6392]

Would you recommend a chiropractor or an upper cervical chiropractor for straight neck? Wish you were in the USA

[@drjonsaunders]

Corrective care chiropractor. Thanks for watching!

[@sean2528]

Can i do this with a prolaps in C6-C7?i have also military neck.thx

[@drjonsaunders]

Typically yes to your tolerance - if persists, please ask your doctor.

[@catherinewhite949]

Informative video, thank you! At the beginning, you say someone with a military neck shouldn’t do chin tucks, is the flip exercise suitable for someone with a military neck? It seems to include a chin tuck?

[@catherinewhite949]

I’m pretty sure I have a military neck, I’ve had an x-ray before and have been shown I have a flat spine.

[@drjonsaunders]

Follow along. Best wishes.

[@catherinewhite949]

Thanks so much!

[@westofwander]

Help us with elbow tendinopathy issues!

[@drjonsaunders]

👍

[@lucyblight1323]

Hi there , I suffer from arthritis in the neck and protrusions in c6/7 , is it still possible to do there exercises?

[@drjonsaunders]

Yes, but best to speak to your doctor.

[@DoomOfBloodmoon]

Hello, thanks for doing these videos, you're advice is very helpful. I have question - is there some modification of these movements I should make in case that I have flat neck lordosis, but also a bit flat upper back kyphosis? I did not find advice for this kind of combo... (English is not my first language, so I do hope you understand me.) Thank you!

[@drjonsaunders]

That is definitely a more difficult configuration to correct, it may be helpful to seek professional guidance. Best wishes.

[@Hope23-y3c]

So is it ok to take the shoulders back look at 45 degrees and do a chin tuck if I have a straight neck right?

[@drjonsaunders]

If you can tolerate yes - best to speak to your health care provider. Best wishes.

[@АлияДжандарбекова-ь3х]

Hello! How many days will it take for the neck to return to normal? I have exactly the same as in the photo - kyphosis. ?????

[@drjonsaunders]

It's different for everyone, depending on severity - best to find a corrective chiropractor who will take pre and post x-rays...best wishes.

[@robynjorgensen6347]

Can these exercises be safely done after cervical disc replacement

[@robynjorgensen6347]

Example - C5-6 disc replacement

[@drjonsaunders]

Only if you get clearance from your surgeon...best wishes.

[@Lovemy911]

Good morning dr. Really appreciate your content here . Will these moves help with cervical spondylosis at all ? My neck pain is constant & i still suffer terrible vertigo. 12 month after Vestibular neuritis. Any advice is greatly appreciated. ❤ Love from the uk. 😊

[@drjonsaunders]

They can, but you may also want to check out my cervical spondylosis video. Best wishes.

[@M-p9u2z]

Hi Dr. John, Thank you so much for this! I haven’t had an X-ray yet but I will request one soon to check. I’ve noticed a small hump on the back of my neck over the past two months, and it seems more noticeable now. I’d say I generally have good posture but since I started working from home, my posture may have suffered, particularly while sitting and looking at a computer for extended periods. I spend about 8 hours a day in front of the computer, and it’s causing me some pain. I also spend a lot of time on my phone as social media is now a part of my work, and I think this has contributed to the issue. Will these exercises help with the neck hump as well? Being petite, the small hump is especially noticeable. Thank you for your guidance!

[@drjonsaunders]

Yes, these can help with a neck hump as well, but please be sure to check out my videos on that topic as well - take care.

[@shahyfayoumi4602]

What is the suitable exercise for the kyphosis neck?? I have neck hump

[@drjonsaunders]

This video answers that exact question. :)

[@sunnyrathi4726]

why did't you mention deep cervical flexors strengthening exercise which are the most important muscle group to restore lordosis

[@drjonsaunders]

This video was more of a "How to" video rather than a "Why or "What" video. Best wishes.

[@raquelbilbraut9365]

I have military neck but im at the point to where I have both dysphagia & dysphonia along with numbness, tingling pain in both arms. I cant even lift my arms straight up without complete weakness and muscle failure. To top off, C2 malrotation 😢... I'm having difficulty doing some of these exercises cause of the weakness in neuropathy

[@drjonsaunders]

I'm sorry to hear this...I'd recommend you seek some professional care at this point...best wishes.

[@sneatchers]

Could you please elaborate... Is it no chin tucks at all for a straight neck, or no normal tucks & do do the 45° ones,

[@drjonsaunders]

Without an xray, it is a guess...for a straight or reversed neck curve, then avoid chin tucks.

[@sneatchers]

​@@drjonsaundersit is straight. If complete straight is stage 2 & kyphosis is stage 3... I am 1.5 & getting a D roll tomorrow at chiro

[@Find-Your-Fitness]

Does the dizziness and feeling of being on boat normal with military neck? This is what I have with minor subluxation of C1. Also does it sort of have to get worse (dizziness when stretching out neck muscles) before it gets better when restoring the curve? How long does this normally take?

[@drjonsaunders]

Hard questions to answer without examining you as it is different for each person. Best wishes.

[@Find-Your-Fitness]

@@drjonsaunders Thanks Dr John Saunders for taking the time to reply. Is dizziness common with your clients? What things are common indicators for dizziness? More videos for dizziness coming from the neck would be great!

[@avikkumar1181]

Hii... i have a pinched nerve in neck and my curvature is lost. So if i try bending neck backwards i get symptoms of nerve pinching more. Wat kind of exercises i should do, kindly advise

[@drjonsaunders]

It's hard to say without examining you or seeing your x-rays. Best to ask your doctor. Take care.

[@PC-yg1pl]

I have reversed cervical and neck bone no 4, 5 compressed, can I do this excerises?

[@drjonsaunders]

Yes, but please check with your doctor.

[@Ariadole]

dear dr, it is advisable to sleep on a rolled towel instead of a pillow?

[@drjonsaunders]

Only if very small. Best wishes.

[@acecrixus3218]

I've been seeing an upper cervical chiropractor (2200 $) and have been adjusted 7 times in 4 months with no relief from dizziness. I know my cervical spine is as straight as an arrow because he did a 3d scan. i bought a denneroll and started putting it behind my head on my recliner and lying flat and boom my dizziness is getting better. So, Dr Jon I'm all in with these exercises. Question isn't there a weighted device to help with military neck??

[@drjonsaunders]

Thanks for watching - yes there are number of more specific devices/head weights etc... I prescribed based on my patient exams/x-rays. Best wishes.

[@betzib8021]

I have a forward head...i have no idea from this video which condition that is. That headless vertebrae contraption does not make sense to me.

[@drjonsaunders]

For most it really helps to know what your posture configuration is on your x-rays in order to do the correct exercise. Best to see your local corrective chiropractor or have one read your exercises. If you have forward head, I'd start with the chin tuck 2.0. Take care.

[@zeeshaniqbal42-wj7zm]

I have a straightening of cervical spine with muscular spasm ..how to deal with it??

[@drjonsaunders]

Follow my video, and see your local correcrive chiropractor. Best wishes.

[@madzgaming1887]

any update i have same case for a month

[@tudfrey]

What can I do if I have lost the disc between C 5, 6, 7? They are compressed and I have a bulging disc on C7 which is causing numbness in my right index finger. Looking for some good home exercise. Thanks,

[@drjonsaunders]

You may find this video helpful: kzbin.info/www/bejne/kGqQiWyvm9toiJo

[@Saad-up4yc]

If you have loss of cervical lordosis likely due to muscle spasm which exercise will you recommend Also xray says mild degenerate changes can be seen at cervical spine Due to lack of mobility i have been doing looking up and down and looking left and right. 2 sets of each with 10 reps and also big arm circles When I move forward i also feel pain in thoracic spine and if i lift something heavy and put force on something like pushing thoracic spine pain i get can you give me advice what to do

[@drjonsaunders]

I'd have to see your xrays and examine you to know for certain, but I start with the band extension exercise and seek our your local chiropractor for more specific help. Best wishes.

[@Saad-up4yc]

@@drjonsaunders can you give me a link to the band extension exercise and if i send you my x-ray can you look and give your advice it will be really helpful

[@JoesRide]

Is it safe 6 weeks after c6-7 fusion? Starting to develop kyphosis, and my neck is naturally forward.

[@drjonsaunders]

Unfortunately it is not safe post surgery...please speak to your surgeon for appropriate exercises and timing. Best wishes.

[@catherinetan8078]

Flip exercise is difficult to do.

[@drjonsaunders]

Yes it is...just work to your tolerance. Best wishes.

[@Purple-f6d]

Hi doctor. Do you think that writing on a notebook laid flat on a desk causes ‘forward neck posture’? According to a research article on ResearchGate, the neutral sight line is fifteen degrees upwards of the horizontal. Adults who work on monitors can adjust its height accordingly. But how can someone who has writing work compensate?

[@drjonsaunders]

It's much harder to do for sure, and it becomes more of taking the appropriate breaks to give yourself a posture and movement break...the more often, the better. Take care.

[@Purple-f6d]

@@drjonsaunders Thanks for replying. Do you think using a whiteboard/chalkboard and standing would allow me to have a better posture?

[@mustachemulligans9846]

I have military neck, its straight with no curve. No traumatic injury, just prolonged forward head posture and back posture from working a computer 10 hours a day for a decade. Doing these daily, approximately how long should it take to help reverse this? I have tons of symptoms that can only be from this since my health overall is good but my posture/neck/shoulders are horrible and its causing dizziness, brain fog, burning headaches, constant feelings of hypertension and fatigue. I'm starting these today and just want to know how long before I should experience some relief?

[@drjonsaunders]

3+months, but I suggest you see your local chiropractor for the most efficient and effective help. Best wishes.

[@gkl68]

Seems like the same posture I need to hold my neck when paddling on my surfboard. Is it similar?

[@drjonsaunders]

It's possible and certainly likely a stress to your neck...but surfing is probably a great stress relief and fun activity for you. :)

[@gkl68]

I have military neck based on chiropractic X-rays and since picking surfing back up my friends have noticed a significant improvement in my posture. However I haven’t taken updated X-rays on my neck to know if my neck curvature improved or not.

[@jessestylex]

i took an xray due to headaches and have a pretty bad reversed curve. I tried using the Dennerroll chiropractor gave me but after 5 weeks i started getting an echo in my ear every time a sharp noise happened like dropping keys on kitchen counter. chiropractor acted like he never heard of that before. So i stopped using the dennerroll and after about 6 months the echo finally faded away. I think it was affecting an ear muscle or something as my neck was trying to correct. Now im trying to find other solutions. I been using a pillow under my upper back/shoulders and leaning my head back. seems to give me a good stretch and helping with my headaches. Im not sure how effective it is though and fixing the curve.

[@drjonsaunders]

Unfortunately the only way to get a decent corrective with a reversed curve, is seeing a corrective chiropractor...I hope you find my video helpful. Take care.

[@KamilekAI]

Hi, maybe you will recommend some tips. After playing couple hours on my console I strong shoulder pain. I cannot raise my arm. I don't know how I pull my muscle/tendon just playing games on pad...

[@drjonsaunders]

Hard to say without examining you, it may be that your posture position during your console time is irritating a nerve in your neck. I recommend you see your local chiropractor to get an assessment. Best wishes.

[@AnnemarieMytka]

Hi my name is Ann I have stiff neck muscles every day thanks

[@drjonsaunders]

I hope you find video helpful!

[@sunflower_dreamcatcher153]

Hi! I have a question. Ive had horrible posture and a huge neck hump for over 10 years now (im 21 now). Is it better to sleep with a neck pillow or with no pillow as all?

[@drjonsaunders]

It depends really, if you have a neck hump + forward head posture it's best to sleep without a pillow, if you only have a hump, you can use a small cervical pillow as long as it does not push your head forward. Best wishes.

[@sunflower_dreamcatcher153]

@@drjonsaunders thank you so much!

[@geniusmarcsays2434]

i have special operations neck, hahaha, well i don't know but i keep getting dizzy from it, one time i lost my hearing in the morning few days ago... but it came back , was better later that day after i ate, i need magnesium daily

[@drjonsaunders]

Sorry to hear that. :(

[@theartistfkatop5doa253]

I have a 3 level fusion.. I will never get it back

[@drjonsaunders]

Sorry to hear. :(

[@Egoistaaaaaaaa]

I tried this now im dead

[@drjonsaunders]

:(

[@Egoistaaaaaaaa]

@@drjonsaunders nah im just kidding bro. im trying it but slowly so i dont really break my spine. thanks.

[@Caesar-3el]

They said 2 weeks to flatten the curve😂

[@drjonsaunders]

Posture/alignment correction is measured in MONTHS, not days or weeks...if anyone tells you different, run the other way!