How To Fix Forward Head Posture (FHP) & Thoracic Outlet Syndrome (TOS)

Posture therapy is not just about a 10 minutes daily posture routine or 4 moves: it is a structured approach to fix your posture throughout all your daily activities.
In this uniquely instructional video, I'm uncovering the full rehabilitation treatment protocol and all my secrets to fix thoracic outlet syndrome (TOS) and forward head posture (FHP). I will show you how to fix pain due to compression in the scalene triangle.
Let's dive into the program
0:00 origin of FHP
3:12 session 1
the 3 Rules of Posture, how to sit ( • Best posture for sitti... ), how to relax your upper boy (upper body reset: • The UPPER BODY RESET: ... )
14:56 session 2
improve your balance ( • Balance Exercises At H... ) and how to mobilize your whole spine (cat-cow / happy dog exercise)
23:59 session 3
keep your balance whilst bending your knees and/or shifting your pelvis forward and backward, strengthen your mid back muscles to avoid slumped posture (exercise on all fours and on a chair)
31:28 session 4
pelvic tilt (this is the key to fix anterior pelvic tilt - APT) and mobilization of the upper ribs (1st rib, 2nd rib) - EXCLUSIVE EXERCISE
39:44 session 5
mid back strengthening (lower trapezius and latissimus dorsi) to relax the upper traps and prevent round shoulders posture. Then, how to stretch your pecs (chest muscles) and serratus anterior muscle causing armpit pain and shoulder blade pain -EXCLUSIVE EXERCISE
Alternative lying down stretch for the pectoralis major and pectoralis minor: • How to Stretch Your Ch... . Why you should NOT use the doorway stretch exercise: • Improve Your Posture: ...
48:15 session 6
3 exercises for mobilization of the cervical spine (neck mobilization) and how to stretch the piriformis to avoid sciatica
54:46 session 7
neck stretches (upper trapezius, levator scapulae, scalene muscles, sternocleidomastoid / SCM).
Here are more detailed video on these muscles
* levator scapulae: • How To Get Rid Of Musc...
* SCM: • The SCM Muscle of the ... (using post-isometric relaxation: • Sternocleidomastoid Mu... )
* scalene: • Stretch Your Neck Scal... . How NOT to stretch: • The Most Dangerous Sca...
59:36 session 8
the 3 boxes system to change your habits and correct your posture for good. This is about becoming your self-therapist.
Just one more: let me explain the vicious cycle that connect forward head posture, rounded shoulders and thoracic kyphosis: • Forward Head Posture, ...
This is a unique video! Never will you learn so much about posture correction and ergonomics.
A lot of the pain you feel is caused or aggravated by wrong posture, poor ergonomics and a lack of specific exercises for your muscles and joints. Giving you the tools to resolve these issues is the reason why I created this self care channel.
If you need more, check out these two innovative offers that will truly empower you in the subtle art of posture correction:
- you can get THE POSTURE MANUAL, my best-selling book with 15 readers-only posture correction videos - only if you buy it from my website: oliviergirard.ch/en/boutique/...
- to enjoy a personal coach and a lifetime membership to my private Facebook group, consider joining THE POSTURE ACADEMY: oliviergirard.ch/en/posture-a...
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Medical Disclaimer
All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.
Full disclaimer:
oliviergirard.ch/en/ytdisclai...

[@salmaalfeteisi8110]

You really do deserve a noble peace prize. I suffer from lordosis and bulging discs. This alleviated my pain instantly. Magic!!!

[@OlivierGirard]

The ceremony is in 2 days… maybe I’ll have good surprise 🤣🤣🤣!!!

[@kristyhawes]

Really

[@jeevaezhil1]

Hello,I have a doubt? I suffer from loss of lordosis and cervical spondylosis at the same time. Can I practice this exercise? Can anyone please advise ??

[@yerichu]

I was diagnosed with straight neck and anterior pelvic tilt by a PT but they just threw away the straight neck diagnosis saying most people have this due to technology usage despite me telling them it is painful and effects my everyday life. I enjoy your debunking of claims and easy to understand explanations of what needs to be done. It is hard to find help for these issues and I don’t want it to get bad enough to where my only option is surgery. I will be taking your advice and working towards healing. I appreciate your videos 🙏

[@Seek1302]

Thank you for putting this comprehensive and methodical rehab program together and lending your expertise for free. I am committed to start today July 22, 2024.

[@OlivierGirard]

Which is the day before I turned 44 😀. Did you download my book on that occasion?

[@asimrazasohi4712]

Never seen such a comprehensive programme on posture correction.Hats off ❤️

[@OlivierGirard]

Thanks a ton!! It's really nice to know that you value the efforts :)

[@asimrazasohi4712]

@@OlivierGirard I struggled to fight with tmj and thoracic outlet syndrome since last two years.I searched a-lot of exercises on youtube but i failed to overcome my symptoms.What i found now, your exercises that are quite helpful to beat the postural issues that were causing my tmj and TOS . I suggest these exercises everyone who is suffering from tmj ,TOS and many other issues related to spine. Lastly,i am very thankful to you.May the Allah almighty bless you more and more😊😊😊

[@skannu3155]

@@asimrazasohi4712 how are you right now?

[@amishapollo]

Probably should take the hat off until posture is improved.

[@asimrazasohi4712]

Great and comprehensive work you did ❤️

[@InnerWorkWithEvan]

This is amazing to give away such a thorough program with expert knowledge. Thank you very much. I am learning a lot here.

[@LimeriuxasLT]

You are awesome man!!! By far the best video I've ever seen! Such a unique video :)

[@anisfranz6682]

Such a great knowledge. Thank you and keep up the good work

[@mervatragab8305]

Amazing content. It's really helpful.

[@stephenward5250]

fantastically comprehensive resource. Many thanks!

[@OlivierGirard]

You're very welcome, Stephen! Thank you :)

[@denebgarza]

Appreciate the realistic and thorough perspective. All these "fix your forward neck posture with this simple towel exercise!" videos were always a bit suspicious to me. Doesn't make sense that you'd fix something like that by just bending your neck back with a towel a few times per day if everything else stays the same.

[@OlivierGirard]

Thank God some people like you can still exert common sense...

[@Kteeee]

This is great info, thank u!

[@davidhynes57]

Thank you Olivier

[@behindthebuild8016]

So much great info thank you!

[@liagourasgr2]

Thank you so much for your detailed guide! It really helped me relieve pain on the areas shown!

[@OlivierGirard]

I'm super glad to read your feedback!! It's the very protocol that I use with my patients but it's good to know that it works in my absence as well 😊

[@tessbarbieri1779]

Your video is a gift from heaven! Many thanks!

[@OlivierGirard]

Wow, thank you!!

[@JannoPeensalu]

Thank you so much, these all make good sense

[@heartchakra2]

Thank you much. You are the best

[@TheMultifacetedMedium]

You are an amazing human being and generous teacher @Oliver Girard. Thank you so much for sharing your knowledge with us. Looking forward to the healing side effects. 🙏🏻😊💖

[@manojit00]

You're a really good teacher and your english is great. I also love the way you move your body when you speak. I'll do this course starting today. I have hope!

[@OlivierGirard]

Thank you my friend!!

[@user-lx6nu1yy8c]

great video

[@rostamostmann9657]

This is one mighty video.

[@OlivierGirard]

Thank you mate! I hope you’re all well :)

[@EverythingCameFromNothing]

You’re the best!! Thank you!! 😘

[@rosejocson3866]

Great video! Thank you so much to share your knowlege Olivier.. Your Comprehensive Program on Posture Correction is a big help to educate the people on how they can take care of their body posture..God richly bless you!

[@OlivierGirard]

Thank you my dear... there's still a lot to do but I'm trying to bring my piece to the massive cultural change that has to take place...

[@rajnaik3979]

I surfed through alot of videos almost 50 of them but finally found the best one. It's a must watch video for everyone suffering pain due to work ergonomics, the way you have explained is so on point and your techniques are all so effective. You have helped me get through my pain which i have been finding for since a year. That was like a life changing video or a habit changing which actually matters when it comes to work ergonomics. Thanks 😊

[@sameenzohaib1337]

E

[@mohammedalmadi4649]

great, and informative, the only down side the quality of the video. but I will watch your videos more and more ! thank you

[@subitome]

Tnx doc u are a saviour.

[@oto-aoki]

this could be life saving to me. I will try. Thank you

[@OlivierGirard]

let us know how it went!!

[@Fuzzyblossom]

Thankyou so much 4 giving me some pain relief !!!!!! I've hand no use ov right hand& swelling discolouration& terrible armpit bicep pain& shoulder, for over 2wks!! awaiting a appointment frm neuro specialist but in meantime I'm sure it's tos, so ive been doing ur plan& have regained strength in thumb! I have dystonia & get bottox in other side evry 10wks so I feel I've been over using my right side for past 5yrs in carework, as left is partially disabled frm bottox, but apparently recent mri says herniated discs in neck& arthritis too! so I'm struggling wiv so much pain daily but the loss ov right hand & armpit pain as rendered me useless lately 😑 & ur video has just made me feel stronger& I think given me back my thumb strength!!! Apologies 4 essay! but thankyou soo so very much❤

[@OlivierGirard]

Excellent!! Keep up the good work. The program is over 8 weeks, but it takes sometimes much longer to fix the issue... so stick to the process, and let time do its job 😀

[@jcrow62]

Greetings from Texas and a lifelong sloucher. Things have really hit a head and I’ve been suffering for the past 3 weeks pretty bad. I’ve been seeing a physical therapist for some weeks, but NOTHING like this. The overlap is miniscule. Literally every single thing you say makes perfect sense and no one has ever put that all together for me. I really, very genuinely appreciate that you put this out to the public for free. It was not easy to find, and should have millions of views no joke. It’s weird how that works. The video quality is excellent too. And everything well explained. It just feels like this is the first real full program I have come accross. I feel like this posture issue will be HUGE as the phone generation comes up. I would love to understand this stuff at your level, it truly is inspiring. First you saved me from getting a kneeling chair, and now I have hope that in a couple months, with hard dedicated work, I can get my life back. I will sing your praises from the hilltops if I can pull that off.

[@OlivierGirard]

Hey dear!! I was sure that I had answered already!! My apologies for a shamefully late reaction! I have saved your comment in my list of feel-good feedbacks: many thanks for making my day(s) in such a great way 😍! On a more personal note, I hope you're feeling better!! If there's anything I can do to help, let me know!!

[@jcrow62]

@@OlivierGirard Hey friend, thank you so much. I am doing so much better now, and the most remarkable thing has happened. It makes me want to cry. I can sit upright. I can stand upright and feel relaxed 95% of the time. My shoulders are relaxed. My head is over my shoulders! It took 41 years, and a commitment, but I've got decent posture right now. I still have some work to do, but your program helped me the most with regards to exercises. But more than anything just the spacial awareness of my hips, back, shoulders and neck has been the most helpful. The education you provided was as needed as the exercises. And no matter what, the upper body reset is something I will do eternally. It seems to be a key to keeping things loose throughout the day. Thank you again sincerely. I feel blessed that I came across your channel and will be recommending your videos and programs to anyone I encounter that is having unresolved problems with their neck or back. And of course, if I ever hit a wall I'm going to reach out. Cheers. Merci beaucoup.

[@OlivierGirard]

@@jcrow62 thank you so much for taking the time to write this feedback, my friend!! It's amazing to see how much people can help themselves with a lot of commitment and a bit of guidance!! I'm definitely always by your side should you need any advice!! Keep doing what you do, your body seems to love it :) !

[@marija.maravic]

Thank you, for such a thorough explanaition. I have TOS from decades of poor posture 😢 hopefully physical therapy will help me at least a little bit. I was told I will have to do the excercises for about 4 months 20min each day. And wear a collar at work and when travelling long distance. I am scared that I will never be able to carry my backpack anymore 😢😢😢😢😢

[@simonfreycenet1829]

Merci beaucoup Olivier, vos vidéos sont excellentes, et je trouve particulièrement utile de voir le protocole en entier, on comprend encore mieux les logiques sous-jacentes.

[@OlivierGirard]

Merci Simon!! Votre commentaire me touche beaucoup: mon cheval de bataille est précisément de transmettre la logique des choses… c’est vraiment super de voir que mes vidéos aident certains followers à devenir autonomes :)

[@meh-hair-Vaughn]

This man is doing god's work. I wholeheartedly support his nomination for the nobel peace prize.

[@dimitrimols7935]

Wow this is awesome , for me I always tried to move my pelvis with my back. Thq my friend to help

[@szym1]

Thank you so much for this video! Very helpful! At first I was a bit skeptical but once I tried the exercises I found them better than the popular alternatives usually shown on youtube.

[@OlivierGirard]

Posture therapy isn't a simple issue... you need time to fix issues that took long to appear :) Most exercises out there are described as quick fixes, which is a simple BS kill test 😂

[@AndrewHedlund100]

Fantastic

[@niccolomachiavelli5923]

Après 4 ans de calvaire, sans rentrer dans les détails, tu as sauvé ma vie !!!!

[@OlivierGirard]

Ca, c'est un gentil message!!! Merci beaucoup :)

[@sharongraff5578]

Oliver this critically needed video you worked so hard to produce, explain, and give Freely is worth more than $200,000. in physical therapy treatment. I know this to be fact from first hand experience. God Bless You Man !!! Love you.. Ordering your book right now. IS KEY TO LONG HEALTHY LIFE, PHYSICAL & MENTAL BRAIN SIGNALING. I am a Weight lifter & Sprinter. May everyone find your site. Especially surgeons and PT in spine and ortho medical fields.

[@OlivierGirard]

Your comment makes me feel great, thank you so much... I'll post it to my LinkedIn now to show how much a few lines can mean to somebody doing an effort to help. Thank YOU!!

[@mrgoolas1423]

Sir you're a legend, I bought myself 800$ Kulik System chair and without your help I had no idea how to set it up properly. I have searched across youtube, ergonomic related sites and books but only after I saw your videos, my back is finally rested and happy!

[@OlivierGirard]

My friend, this is the nicest comment I could ever imagine! It's boosting me up to read such things!!

[@Nidge.]

Thanks for the time you put in to making this video, ive spent lots of money @Timeon chiropractor @phisiotherapy but this video xplained me fhp perfectly currently going to a chiropractor who is beginning this whole regime im practicen my walking but i knows this is my issue cause all you said from my ribs to my throat to leg tired ness fhp all is correct Godbless you for giving us this information i wish i new this years ago should be shown in schools,, fhp will be an eppidemic because of phons laptops etc,,,

[@OlivierGirard]

Indeed mate… forward head posture is a widespread disease, much more than any other virus!! I was giving a conference on this very topic 2 days ago to gather decision-makers around an action plan for school children… but there’s so much to do!!! 🤯

[@paulinabb2109]

What about the military aka flat neck? Since it’s different from straight forward head posture. Could you make a video on that or any tips? Thanks

[@Ela29653]

Thanks for this good video

[@OlivierGirard]

My pleasure! It was s lot of work but it’s been worth every bit of it 😄

[@FinoClips]

I will watch this video over and over!

[@cinmac3]

i supposethat is the only wayfor me 🤔!

[@timh847]

Thanks ...I really like this....a great account of TOS. I've found a lot of therapists & doctors give minimal attention to TOS - they focus more on cervical discs and shoulder pain. It seems to me that lots of neck, arm & shoulder pain will have at least some connection with TOS.

[@karynbanksley7110]

Tim H, please tell me what TOS stands for? Thank you.

[@cinmac3]

Neurogenic TOS (NTOS) Neurogenic TOS occurs when the nerves leading from the neck to the arm (the brachial plexus) is compressed.

[@PaigeKKelly]

Really looking forward to doing this. Thank you. As an avid athlete I have several issues with my spine confirmed by X-rays and one is cervical kyphosis. My posture has great improved but sleeping is a nightmare. All a work in progress!

[@OlivierGirard]

... let me know if the protocol was of any help!!

[@PaigeKKelly]

@@OlivierGirard Thank you, I will! I am in week one right now and have no shame in stopping throughout the day to do the exercises. The twisting feels so very good! I even do it at the gym between workouts because I'm very keen on why do the workout if you're out of alignment? Stretch, align, lift. I am working on getting a pillow to use during sleep. Having a hard time finding the Demmeroll pillow in the US but not giving up. I do have the Demmeroll cervical spine trainer pillow and have started using that again. I appreciate you!

[@navsnipe]

@@PaigeKKelly I'm a bit confused that you refer to a Demmeroll pillow or correctly spelled, Denneroll. I cannot find anywhere that Oliver recommended that device anywhere in this video. Did Oliver mention this device to you?

[@demitrianicou]

If my kneck and top spine is becoming straight How many sessions with the chiropractor do I need ? Because my chiropractor suggested 24 sessions twice a week in which the sessions only last 1 -2min with little advice how to correct my posture unless I ask more questions and ask for advice but him on his own will crack me for 1 min and that's the end of the session.

[@jesseniahermosillo2550]

Hi Sir! Thank you so much for this information. Do you recommend for someone with loss of complete curvature to not do any weight lighting? And if not are body weight workouts okay?

[@anonymxt]

Thanks for your video Olivier! Things discussed in the video indeed sort out most of my concens, but there is one thing that I'm still not very clear. While sitting on an ergomic chair, one can easily have their lumbar or pelvic areas supported, preventing them from transitioning to a slouch posture *starting from the middle back*. However, my upper back and particular in the junction of the cervical and thoracic spine still tend to slouch, and sometimes even worse with the upper back slouch and the neck hollow. Apprantely, there is no such kind of a lumbar-like neck support. Could you please point me out which muscles or areas I should develop the awareness or to strengthen to prevent this tendency? You mentioned to strengthen mid- and lower- trapezius. Do you think if I should concionsly to contract those muscles from time to time? Many thanks!

[@charliescreenflow2709]

Hi Mr. Girard. What is you opinion of prolotherapy injections in upper cervical c1/c2 area to strengthen the ligaments that support the head with the intention of addressing a straight neck that is symptomatic of headaches and mild uneasy/dizzying feeling?

[@TheDoooburner]

Thanks for the video. I’ve been recovering from a few surgeries the past couple years. Spent a lot of time watching tv in bed and my posture is terrible. I think I developed TOS unfortunately from being so inactive and the way I was positioned in bed to watch tv and use my phone.

[@OlivierGirard]

Yep, screens are a killer for TOS. And the smaller they are, the worse their effect...

[@IvanVesely920]

This is fantastic! And I got 6 months to watch the whole thing.

[@sharongraff5578]

I LOVE HIm !!!!! Divine healing here. Oliver Girard Stay Blessed

[@somebodysomewhere2114]

I have diagnosed bilateral cubital, golfers and ECU tendonitis w/ subluxation (always subluxated since child, just giving me problem now lol). Have had success w/ treating my diagnosed tos in past using similar exercises, but struggling w/ some due to my new wrist + elbow stuff and feel symptoms coming on. Modifications for catcow and the exercise at 29:44?

[@ArinMin]

I love your detailed explanation, I've had problems due to not having a work chair, desk at a weird height and keyboard also not optimal, and i'm using a laptop so...

[@OlivierGirard]

Well… at least you know where to start 😂

[@ArinMin]

@@OlivierGirard 😂😂 I'd need some funds for that... but in the meantime I shall try doing just session 1 so as not to overwhelm myself 🤣

[@OlivierGirard]

If money is a bit of an issue, have a look at this one: kzbin.info/www/bejne/nJDZfqqFmZ5qkLM 😅!

[@arjunk283]

I have loss of cervical lordosis. Does this video works for my issue?

[@jeevaezhil1]

Hello,I have a doubt? I suffer from loss of lordosis and cervical spondylosis at the same time. Can I practice this exercise? Can anyone please advise ??

[@Pavel_Franta]

Hellou Mr Girard. Do you think occipital neuralgia and brainfog could have same root? Bad posture, nerve compression and blockade veins that supply brain?

[@OlivierGirard]

Indeed, they both look like compressive syndromes in the same region. So I'm not saying they DO share the same causes but I'm saying one should not exclude that these are 2 facets of the same problem. Only fixing said problem will tell us if the intuition was right or not...

[@betweenearthandsky4091]

Dear, can this be used for cervical kyphosis? 🙏🏼

[@kristyhawes]

Hi dr i dont sit on lounge at night when im relaxing im sitting on bed with pillow behind back its uncomfy and now i have bad forward neck posture its making me unbalanced and numbnessin hands arms im at a lose as my neck appearance has changed dramatically i think i need mri and x ray

[@XxKINGatLIFExX]

I've just discovered you and already I can tell you are one of a kind brilliant physiologist. I'm interested to get into the same field as you. What is your main profession?

[@OlivierGirard]

Your mind is sharp, mate... my job is indeed a bit special. Here is my main website: www.ergoh-conseil.ch/home.html. I mainly work B2B, but more and more B2C. I'm a specialist in ergonomics and posture therapy, which came from a combination of educations: - mechanical engineering (MSc), specialization in ergonomics - posture therapy (aka Mensendieck therapy) - executive MBA (that's more relevant to guide occupational health strategies, which you won't find much about on my KZbin). Hence, I don't know about a single education that brings there. Some colleagues (US, UK mainly) are physiotherapists with a further training in ergonomics. But I'm happy to guide you if I can: this job is good for your future, and good for society. Drop me a line on ogirard (at) trainyourposture.com and we can schedule a chat soon if you like!

[@cinmac3]

too good, but,feels too difficult to implement, thank you, is it possible to other ways,i feel too imbalanced. i know, i am not, but, i think my upper rib belly , chest .....mid section it too tight😢

[@mancavemoney2]

I believe I have cervical dizziness. I’m trying this!

[@OlivierGirard]

and let me know how it goes!!

[@LegolasuS]

C'est la meilleure vidéo sur la correction de posture ! Merci Olivier pour ce partage d'une extrême rareté, je regarde toutes vidéos, tu es le meilleur ! Je veux pouvoir un jour te rencontrer pour une consultation, où se trouve ton cabinet ? num de tel ?

[@OlivierGirard]

Merci Karim, ça me fait super plaisir!! Tu trouves toutes les infos sur mes activités ici: www.trainyourposture.com. Je suis basé en Suisse, vers Fribourg… mais je bosse principalement en ligne. Utilise le formulaire de contact pour m’envoyer un mail, et je t’enverrai le lien vers mon calendrier: on se fait un petit zoom, ça me fera plaisir de faire connaissance!

[@buttonuk]

Thanks so much for your credible and practical explanations. I'm a color pencil artist and have developed a shoulder issue. In addition to this, and equally troubling, is a tenderness on the ribcage underneath that armpit. Could this be an inflammation related to the constant repetitive movements of drawing?

[@OlivierGirard]

Of course it can! I have a full video series for artists: have you come across it yet? 1. why artists have pain: kzbin.info/www/bejne/nZ-Zm3yQnqaam5Y 2. how to fix lower back pain: kzbin.info/www/bejne/j4e5Y5emZpajfrc 3. how to fix neck & shoulder pain and headaches: kzbin.info/www/bejne/sKTQfJx5i62ioLc

[@vishalmeetoo8744]

Hello Olivier. The most complete posture therapy from A to Z found and is already helping me. Thank you. Can you tell me hat is the duration of a session before i move to the next one.

[@OlivierGirard]

Hey Vishal! Thank you for the kind feedback. My advice would be that you give 10-15 days between two sessions. It's what I usually do with my patients.

[@RyanThomas-oh1wk]

started phase two and noticed i hold all my weight on my heels, mind blown after many trips to ''specialist''

[@OlivierGirard]

well done my friend! It all starts with awareness of what we're doing wrong: otherwise, we can't correct!!

[@MrVivek501]

I fell on back on ice, X-ray shows loss of lordosis, it's been 2 months, I have pain in my both arms and hands speacially in the right hand. can anybody help!

[@thiagocarvalho5012]

Thank you so much for your videos! They are life saving. I've just bought your book and I'm trying to absorb as much as possible. I would like to ask whether you have anything on cubital tunnel syndrome. I've been having this for the past two years with some periods of improvement. I've come to the conclusion that I need to work on my whole posture. What would you advise me to do? Thank you so much!

[@OlivierGirard]

Hey Thiago! Thanks a lot for the feedback. I don’t have any video on cubital tunnel syndrome but it’s a great idea. My first idea would be to blame direct compression on the hard surface, i.e. resting your elbow on the desk because you lack pelvic stability and tonus in the mid back muscles. Of course, this is not always due to your muscles being lazy, but it can also come from the fact that you don’t take enough breaks and you get tired from prolonged sitting… Does this ring a bell?

[@thiagocarvalho5012]

@@OlivierGirard thank you for your reply! I don't usually lean on hard surfaces but I'd bet my mid back muscles are lazy. Also, the second part is certainly something I do. I tend to not take breaks as often as I should.

[@olegshulik5211]

First sessions are similar to Tai Chi Qui Gong

[@anisfranz6682]

Greetings from germany

[@bogdanmad8347]

Hi Mr. Posture, i've been following your video and instructions and been getting some very promising results, thank you for making them! i would like to ask though, i'm just finishing session 1, am i supposed to continue doing the 'back reset' exercises or do i leave them behind once i get into session 2? kind regards, and thank you again for the uploads. Happy holidays.

[@OlivierGirard]

Hey Bogdan!! The back reset exercises will be your best friends for life :) But actually, your question is great: you can't do everything every day. Hence, I have developed the idea of a 3 -box system: kzbin.info/www/bejne/f6S9pJKYpptoeZY. You can download the template for free on my webshop: oliviergirard.ch/en/shop/

[@bogdanmad8347]

i am extremely thankful for your reply, i will definitely be studying those links in detail. Kind regards and enjoy your holidays! :) @@OlivierGirard

[@dmanekin270]

Thank you for this! Should it hurt to sit properly as you suggest in session 1? Dealing with neck and shoulder pain for months, and trying to correct my sitting (I make all the mistake you point out, pretty much) - but find that this hurts as well. And if so, how long should it take to see improvement?

[@OlivierGirard]

Hey dear! That's a great question... how long it takes to get used to the posture depends largely on your condition and your furniture. My advice is to not become hypochondriac about posture: at first, try and have a good posture 5 min an hour, then 10 min, and so on... Usually, I tell my patients to give me 4-6 weeks...

[@dmanekin270]

Thanks, That’s helpful!

[@xpost92]

I ended up with TOS from this. I was told to strengthen scalene’s, didn’t work. Now correcting posture and the results are clear. Scalene strengthening doesn’t make sense to me for most cases of this. Scalenes are a symptom of dysfunction. Hinged neck and I had a herniated disc c6/7 most like from posture

[@OlivierGirard]

Herniated disc in the lower cervical spine points indeed at forward head posture... at least, it's something to fix urgently!! If you don't manage with the free program here, have a look at the more guided Posture Academy: oliviergirard.ch/en/posture-academy-online-program/

[@newts1964]

Did these exercises cause your tos

[@xpost92]

@@newts1964 essentially weakness in the deep neck muscles causes the scalenes to become very overactive and tight. Fatty atrophy in the lower extensors, multifidi and rotators of the neck. Just need to strengthen them, get rid of the fat which is clearly shown in MRI. Forward head is just a blanket term, doesn’t mean much. These issues can be from injury, poor breathing, stress….long list of reasons

[@newts1964]

How do you do this

[@xpost92]

@@newts1964 two ways: lie on a pillow and do neck flexor exercise and rotate. The second excercise is for the lower neck. Strengthen it by simply by tilting head forward and extending to vertical position while sitting then progress to all fours. It’s that simple. Once these muscles strengthen scalenes will let up. But go easy to begin with

[@mr.leggie69]

Hey great content, just love it❤️ Can you please also make a detail video about APT(anterior pelvic tilt). Thank you so much.❤️

[@OlivierGirard]

OK, will do!! In the meantime, check out this older one: kzbin.info/www/bejne/aqa6cnl7gc16aJY 😅

[@OlivierGirard]

Done, mate: kzbin.info/www/bejne/mGiyZYdtoMdqm8k 😅

[@mr.leggie69]

@@OlivierGirard thank you so much 🥰

[@antoniorocks18]

Would you encourage to do the upper body reset everyday throughout the program, or just the first 2 weeks?

[@OlivierGirard]

the upper body reset is your daily hygiene for the rest of your life, my friend... I do it many many times a day, every day...

[@debconley2310]

Oliver on the first movement do you mean neutral spine? Thanks

[@OlivierGirard]

Can you tell me exactly when, Deb (which timing)?

[@ed1927]

Hello sir, thank you for this video. After a few days, I can already see an improvement of my posture, although sometimes it's hard to continue as the pain flares. I recently bought your manual, as I understand it is a 6 month program and it should progress gradually. Do you also offer personal training, as I would be interested to join your fb group?

[@OlivierGirard]

Hi dear! The Posture Academy is indeed the gate to my fb group: oliviergirard.ch/en/posture-academy-online-program/ On FB you can post your question and I'll answer during my weekly live. If you feel that you need to speak with me personally you can also get a consultation from the webshop: oliviergirard.ch/en/shop/. But my advice is that you wait until you see the effect of the program 😀

[@ed1927]

@@OlivierGirard hello, thank you for replying. Well, I just purchased the Posture Manual as I'm not sure which programme is best for tos specifically? Does this also give access to the fb group? Thank you for advising

[@eemerald2323]

Well it cant be fixed if theres Schuermans kyphosis which is what i have.. The neck cannot budge backwards with the back like that.. Kyphosis causes Hyperlordosis of the neck. Theres two kinds of FWP. Hyper and Hypo right?

[@OlivierGirard]

Scheuerman isn't easy to deal with... I wouldn't reason at head level first. Have a look at this video and let me know if it makes sense: kzbin.info/www/bejne/o6eWn2qVoKidi7c

[@newts1964]

My pt has asked me to lie on a rolled up towel in lower back to open up my spine to help pull my shoulders back will this help at all?

[@OlivierGirard]

It is symptomatic treatment with side effects: it's aiming at stretching the chest but that's 1) often at the expense of your lower back( you will hollow it) and 2) not causal treatment: it fixes the symptoms, not the underlying habits.

[@newts1964]

thanks your spot on it causes too much lower back pain considering it wasn't there before

[@Pghmade412]

You have any videos for scoliosis ?

[@OlivierGirard]

Yep... How To Beat Scoliosis Naturally In 4 Minutes A Day - WITHOUT Chiropractor Or Bone Cracking kzbin.info/www/bejne/eIqUinWwr5x4hMk

[@raw7yareviews187]

Is that true that forward head always related to flat cervical

[@OlivierGirard]

I wouldn't say so, no... forward head posture is 99% of the time related to simple stuff such as slouching, bad vision, not enough breaks, etc. 😀

[@beatz3279]

Is it normal to get more lower back pain and stiffness when do cat cows exercises.

[@OlivierGirard]

Nope... do you practice slowly and within your comfortable range of motion??

[@sophietheresehautenauve]

Hello Can TOS cause bouts of high blood pressure?

[@OlivierGirard]

I'm not a great specialist in that matter... I can tell that TOS will compress the cardiovascular system, but whether you'll be able to see a difference on your blood pressure, I have no clue. What's the deep reason behind your question?

[@sophietheresehautenauve]

@@OlivierGirard the reason is I have (57 quite healthy, not overweight, no cholesterol, no diabetes, gym 3 times a week, long walks with my dog everyday) huge blood pressure variation . Most of the time I shall have "normal" blood pressure, and all of a sudden it would go up to the roof, sometimes several days in a row. At the same time, nearly everytime I have those "hight blood pressure fits" I have certain pains (in the hand - mainly thumb, wrist, triceps...) or/and pin and needles in those same places (mainly on the left side). I assume those pains are linked with a tos problem although doctors in my country tell me it's all about age and it's called arthritis (yes, they dare tell me about arthritis of the triceps) Thanks to your videos and some other's, I managed to regain mobility with my hand (and wrist and triceps) doing those simple exercises (but it is not over, yet, it all started after an accident). Now I know the nerve bundle of the thoracic a bit better, I was wondering if my sudden changes of blood pressure didn't have to do with a vagus nerve blockage, too (since it is all happening in the neck) That's why I asked you I know you probably dont have the answer, but I want to thank you ever so much for giving your knowledge for free and for answering your followers , lost with the medical terminology (triceps arthritis, really 🤔 I mean R.E.A.L.L.Y question mark ?)

[@kristyhawes]

Pls tell me therea a way out of this

[@newts1964]

Might be difficult as had neck brace

[@karlinhahf]

hoe to fix intracranial pressure due to upper cervical instability?

[@OlivierGirard]

why do you have this instability? any clue??

[@karlinhahf]

@@OlivierGirard still not sure, it all happened after a bad covid infection early 2020… I had a crazy coughing, it messed up my neck, now I also have atlas misalignment and lots of neurological symptoms :(

[@OlivierGirard]

​@@karlinhahf This kind of case is usually quite tricky... my usual approach is the following: let "hands on" therapists do what they can, whilst I focus on eliminating all the perpetuation factors that belong to your daily life (in part. bad posture in your daily activities). It's not an answer to the problem itself, but more trying to jointly pull on the same rope as your other therapists so as to get you as much as possible out of this...

[@karlinhahf]

@@OlivierGirard thank you so much!

[@lw7654]

Have these exercises actually worked for anyone?

[@OlivierGirard]

I let the other viewers comment on that... but as far as I'm concerned, I have witnessed their effectiveness over and over again with my patients, yes. One thing though: exercises are nothing if habits & ergonomics are not corrected... Don't believe that you can keep slouching on a crap chair all day long and feel good just because you do a few neck exercises 😅

[@Zk0157]

First move makes my dizzy

[@nw7053]

Thank you so much, hope I can recover from neck pain because FHP.

[@OlivierGirard]

Follow the protocol very precisely, slowly... take 2 weeks for each session, and focus on improving your habits a bit every day. This is the best recipe!!

[@nw7053]

@@OlivierGirard Olivier, is using neck stretcher (like neck hero) will help in stretching neck stage? Thank you.

[@OlivierGirard]

@@nw7053 I'll be mean again... but I don't see what makes the neck hero a neck stretcher: it increases the neck curvature, i.e. shortens the neck muscles! Stretching the neck is done along the spinal axis (either by therapist's hand or with a traction machine... but careful with the latter: there's a bit risk that you over-pull). Generally speaking: be very careful with devices in the neck region. Tissues are super small and fragile up there, and mechanical devices are often way too brutal for them.

[@elainebraindrain3174]

I hear screaming in background

[@OlivierGirard]

Yep, that’s called struggling with work-life balance 😂

[@Harry00020]

Yes great topic to cover, but if you want views and followers, the points and exercise need to be bought quickly and efficiently. This 1 hour feels like a trip to my church, forced to hear everything but not happy internally. The accent for us in UK is really hard to understand...I can't listen to you without getting distracted and thinking about Borat. Sorry but my honest feedback

[@Harry00020]

@@cinmac3 that's your honesty, you are free to express...yourself....

[@saraiday1646]

Maybe you have ADHD