How To Fix The Root Cause Of Thoracic Kyphosis & Upper Crossed Syndrome (Hunchback Posture)

New mobility program out now! www.conorharris.com/mastering...
Website: www.conorharris.com/
Instagram: / conor_harris_
Twitter: / conor_harris_
Overview: 0:00
How Spine Curves Change Shape: 0:18
Low Back Influneces: 1:25
Common Misconceptions: 3:45
Ribcage Influneces: 4:27
Strategies for Improving Thoracic Kyphosis: 6:59
Example Exercise & Position Selection: 10:15
Assessments to Measure Progress: 15:32

[@JonnyKozoom]

Who is this guy and why, after watching dozens of posture videos, is he the only one mentioning the ribcage involvement?! It seems so incredibly important to our posture. I have chronic pain in my left hip since 8 years. After watching some of his videos, and doing his exercises, I felt the pain relief for the first time. You can tell he's incredibly knowledgeable and also very good at explaining. Somebody give this man a noble price please.

[@zacharyb2723]

Functional Patterns too, I see overlap with what this dude is doing. he's a bit easier to understand but I have done FP for years and they both make more sense than most.

[@Brissieskater1]

A Chiropractor or Physiotherapist are the practitioners who can assist with posture alignment and exercises.

[@m.e.5171]

He really cares❤

[@mustofanuruzzamanneaz7856]

​@@m.e.5171 yes thats what it feels like

[@life_score]

Because it’s complicated and most practitioners just follow text book

[@michaelmccarthy9808]

You're a genius and what you've presented here is the explanation ive been waiting my entire life to hear. I can't thank you enough.

[@ChazBalowny]

i'm a genius, thank you

[@jordandrumming694]

I've been dying for years now, and have been trying to fix everything in my back but its never a long term fix, hopefully this will help me

[@epicdood278]

@@jordandrumming694 how did it go??

[@raheem7771]

@@jordandrumming694 how did it go

[@dericmederos1514]

Is connor a doctor? A physical therapist? there's nothing about his credentials! Seems like a snake oil salesman

[@MrSingh-pq4qk]

We need more Doc & Chiro's that are as knowledgeable as Conor. I feel like doctors now a days are like fast food; giving you a quick fix rather than getting to the root of the problem.

[@PabloEdvardo]

You are literally saving me from 20 years of dysfunction that has made me borderline disabled. I've been watching posture videos for years and you're the first person to finally describe the kinetic relationship in a way that explains the complicated situation I found myself in. If I manage to recover, I will send big thanks your way.

[@cantseeshadow]

Do you also suffer from debilitating headaches?

[@PabloEdvardo]

@@cantseeshadow I discovered my issues were from a near death experience in my life that my body was stuck firing into my muscles to try and replay back to me. I suspect millions of people have this same problem and don't realize it. It fucks up all your muscles until you let them do their thing until that energy is gone.

[@jn.so.6001]

hwo do you do that?

[@konnyknees]

@@PabloEdvardowait what

[@tomkrings2607]

Has your kyphosis improved?

[@nelsontheseagull]

You are actually invested in the solution and not making content for content's sake. Bravo, amazing job

[@zk5640]

I'm suffering with every thing you make a video of lol. I've this along with anterior pelvic tilt.. Thanks a lot man. I was so clueless until I found this.

[@pmoney432]

I have spent the last 2 1/2 years expressing my symptoms and insistence that I’m experiencing improper/inability to both fully exhale AND INHALE to many PTs. I’m shocked this set of issues and clinical picture is not common knowledge in among physical therapists. Thank you for creating videos that address all of these related issues.

[@cinnamongirl3070]

Very well explained. I had an orthopedic surgeon blame my kyphosis on my scoliosis without even addressing my anterior pelvic tilt. Thank you for this...

[@specialone6731]

Orthopedic surgeons have been idiots in my experience. They only want surgery and don’t actually care if you get better because they get paid either way.

[@martincattell6820]

I wouldn't likely pay for a personal trainer because I reckon I know more about fitness than most of them but I would pay you. Your in-depth understanding of human movement is genuinely inspiring.

[@michaelrasley]

Do it or work with anyone from the postural restoration Institute. They will blow your mind

[@Devil-ig7kl]

@@michaelrasley exactly! People thinks they know more than professionals because they have watched couple of videos?

[@edmundoferreira-rocha7400]

Makes so much sense. For the first time I saw some one actively addressing simultaneously forward head posture, tilted hip and the problems associated with them. Well done!

[@LorraineVirginie]

Could you please make a compilation video that’s like a walk through of all the stretches/exercises to help with this? I watch these individual videos and think “ooh I need to do that” but since it’s just an exercise buried in a video it’s pretty hard to actually come back and find all the ones I wanna do. I would love like a 15 min video of these exercises almost like a workout video guide so I could just go through them all on a regular basis. Pleeeease!

[@idontknowwhatidontknow]

One of the best fundamental corrective exercises I have seen 👍

[@juniorkwarteng3653]

You're a life changer..that's all I can say brother

[@Orokana]

The quadruped position exercise is beneficial for me - I just started two days ago and for the first time in a while I can feel my side abs actually move with breathing . I didn't realize just how blocked my front chest was .. I have been doing the full rounding flexion version for a while and couldn't get results and I see why. Gaining more knowledge on my personal situation I can begin to understand whats going on. Thank you for this.. this is the first step to get proper breathing

[@joanneleyva4942]

I am a nurse with a ACSM personal trainer certification. Your channel is outstanding! Kudos!

[@jeanine219]

Your presentations are the best I’ve ever seen. You are just incredible.

[@sanfernvalley619]

Conor youre nothing less than extraordinary at what you do. You’re an inspiration truly.

[@sashd765]

Similarly to many people on here, I have watched a ton of videos on this subject. This is by far the most superior with unique exercises addressing the problems. Excellent channel. Subscribed and thank you

[@meepmorp5109]

It's maximum beneficial that you have a this demonstration Skeleton and actually manipulate it in space. Your videos never tire to be the most top notch source of information on this subject on youtube. It's like getting a Phd in understanding the body. On top of that, none of the judgemental attitude that keeps you from actually wanting to work on that stuff. You are great. Bless you

[@walidak8229]

The best explanation so far with all considerations.

[@SG-qm2mm]

You're steps ahead of your colleagues !!! Thank you !

[@nolan_8]

This is fascinating, the first exercise felt great. Thank you.

[@michellemajek1553]

I’m just new to your channel and am loving your content. I’m in the final stages of recovery from long Covid where I can now implement some exercise. I wasn’t a good breather before I caught Covid, but ever since it’s like I’ve forgotten how to breathe. My nervous system really went haywire with autonomic functions. I’ve been trying to get back to Hypopressive breathing but it has been more difficult than I expected. These exercises I feel hit the spot as they seem to be a more broken down form of Hypopressive breathing. Thank you so much!! ❤

[@angkanproductions2436]

Oh my goodness THANK YOU. I've been to both physical therapists and personal trainers, who doesn't understand that I really can't find my proper back and should placements for exercise because my pelvis is still forward.

[@rumble1925]

Wow, I really feel and see the difference after the exercises. I usually need to go to the chiropractor to feel the pressure come off my back and have my neck in a neutral position. Thanks a bunch.

[@lesteraglibut4650]

Dam Connor. Big G energy right here. Thanks for dropping the Knowledge Bomb on us poor dummies 💯

[@LaceySantino]

Thank you. This was a very well explained video.

[@carolinesifuentes427]

Beautiful video!!! Definitely using your videos for HEPs and education.

[@stevemass8523]

Conor is the man

[@aubertinaNZ8367]

Thank you very informative I have tried exercises that have not worked. I suffer from asthma and with your explanation I do see how my body is out of kilt. Noticed a difference straight away with your floor exercise

[@lauratempestini5719]

Very good explanation On how to do a Posterior pelvic tilt in detail! Roper for is so important.

[@bettymoran7098]

I love your work Connor. It has helped me to understand so much. I wish I could afford you.

[@glorialam9457]

Thank you for all your videos, it gives a sense of what I’m facing and suggest me how to improve

[@RoSario-vb8ge]

I was always thinking of improving outer rotation! I will have to overthink this many times, do the exercises and come back to your video to get this out of my mind!😅

[@biancaxsmith]

Omg 😱 I have done a lot and I mean a lot of research on my upper cross issues, but I have never heard anything about the breathing mechanism. This is going to be very helpful when implementing my own strengthening and stretching modalities. Ty!!!

[@tyronefrielinghaus3467]

Like how you explained the science behind it.

[@dvgupta90]

You are a genius!! This is exactly the problem I have been facing for years. It affected my breathing and digestion. Thank you so much for sharing this 🙏🏼🙏🏼

[@skip3662]

I’m going through the same, it’s affected my sleep as well and I needed a cpap to help me.

[@mygirldarby]

Did it cause GERD too? It does for me.

[@Jorgeldaz]

I believe its causing GERD case

[@pippamellon8678]

Thank you for brilliant explanation..

[@keep_quiet868]

What a wonderful vision!

[@lisathompson2634]

Love your explanations of posture imperfections, wish all our body workers, worked through the same methods

[@Manzstories]

Thanks alot comprehensive video on kyphosis

[@kchuen]

That last stretch is the best last stretch and I have searched for an effective last stretch online since forever! Thank you

[@conorharris]

Awesome to hear that!

[@carrd1]

❤️❤️❤️ your channel is awesome! ❤️❤️❤️ thank you for all of your videos!

[@conorharris]

Thank you for the support!

[@janemorrow6672]

Life changing!

[@matteobarsottini447]

I take the occasion to thank you for your contents and to ask you about how I can be more aware of my sides abs which I tend to engage I think in an unsatisfactory manner. Bests from Italy.

[@alinabujoreanu6603]

This îs amaizing. Thank you 😊

[@fcobob78]

@Conor Harris your content is amazing!. I'm about to start shoulder no BS program. I have an issue with my elbow snapping and crunching when I rotate my forearm. It is definitely tied to a shoulder issue and spine as I have a limited external rotation and a lot of click when I do scap circles from protraction to retraction. Also my neck and trap muscles on those sides seem really tight. Any suggestions, do you think the shoulder program will address this? I'm also will be doing your anterior pelvic tilt program. Thanks!

[@djn1822]

I hope you know that we learned a lot of this in Osteopathic Medical School during Osteopathic Manipulative / NeuroMusculoSkeletal Medicine. Very important atuff

[@stevegonalien]

Thank you Connor.

[@ayeayesoesoe9761]

Thank you sir very knowledgeable man

[@cristiangiraldo4042]

Your are the first person I've seen that explains bad posture as a consequence of trying to breathe better. And I can relate so much to this. I will try your excercices and if they work, I'll buy your courses. Let's hope so 🫶 I also don't want to look like a banana anymore 😅

[@mangeshmarkad2949]

Thank you so so much sir you are only one KZbin who explain everything, actually sir 5 years ago I got a anterior pelvic tailt he increase my lordosis curve I avoid this some time then today I have kyphosis curve neck curve and lordosis curve anterior pelvic tailt.... Thank you so much sir giving me knowledge... I hope I will make my spine perfect ... Thank you so so so much sir.. It will change my life... I am suffering so much pain full life not physically pain mindly pain that give around people.... I hope I look good in my future.....

[@moatazbillah5443]

Can you update us on your progress so far, please?

[@epicdood278]

How did it go? Got the same problem

[@agustinamansur5665]

Wow, you are wild! 😙 thank you ❤

[@st3zyy]

I look like a banana I wanna change it

[@moatazbillah5443]

Can you update us on your progress so far, please?

[@st3zyy]

@@moatazbillah5443 tbh I haven't done any of the exercises but u will start soon

[@moatazbillah5443]

@@st3zyy good luck man. I wish you the best!

[@kwyatt261]

This is one of the funniest things I've ever read lol. I suffer too my friend

[@kittekat9676]

😂 Cute! 🍌🍌🍌 Sadly, I just look like a hunchback.

[@jakoblundenjakobsen404]

I LOVE YOUR CHANNEL!!!

[@conorharris]

Thanks for watching :)

[@nyell-0938]

5:29 so helpful 🤯 THANK YOU

[@cryptogymbro]

Yes genius again very pro as always gg

[@jimdeehan9128]

Smart stuff, keep talking

[@johncitizen9540]

The principles expounded at the beginning about gravity and energy conservation is Structural Integrations_ Dr Rolf? ROLFING? Still, I'm glad to hear it incorporated here

[@mikemotoman]

PLEASE HELP* What if I broke my collar bone 4x and it's overlapped 1 1/4" now, my first 2 ribs are messed/the second one sticks out of my chest about 3/4" (measured by x-rays and ultra sounds by the radiology lab) this makes my shoulder pull in and my shoulderblade stick out and holds half my body in a funky twisted unpleasant state? I can't sleep. Can I do something for this? If asked a surgeon to take my collar bone out but won't because now my collar bone is separating from my sternum due to my body trying to re adjust and I'm in a ton of pain and at 35 I feel like my life is a waste due to it. I've been trying to get it fixed since I was 15. * Thankyou for any advice!!!!

[@naylaharris6632]

@6:37 THIS is exactly what happens to me. But i didnt understand your explanation. When we have kyphosis and front ribs depressed down, isnt the spine moving parallel and compensating? Why would diaphram be stucked? I get lower rib pains where u showed. Plz help me understand.

[@popaclutch7378]

Great content

[@NervBatysta]

wow lat stretch is amazing!

[@Anne_Onymous]

Mine forward head posture was caused by posterior pelvic tilt and tight calves+hamstrings. So I personally had to start at my lower legs and work my way up to my head to fix it. Daily stretching, strength exercises, etc. Took 2 years.

[@kingmiked]

Hi Connor, Do you think this can apply if only my right side( traps, upper pec) is in pain? Im a righty and on a computer 10 hours a day.

[@romansteinweg7623]

Awesome video! Why do we need to activate the adductors in the first exercise? Thx in advance!

[@mahboi8154]

Hi Conor. After doing swayback exercises, should I then do thoracic kyphosis or am I neutral?

[@Topdawg365]

🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥 interview

[@klarakutmanova9896]

Hi! Would you advice some specific exercices for scoliosis please? Thank you! :)

[@joakimpettersson7646]

But then what do I do if I have a nice big ribcage but then notice i only have a few degrees of shoulder internal rotation, do you have a good internaal shoulder rotation strenhtening exercise?

[@huiahjh6282]

i have indent abdomen, rounded shoulders and a bit of a hunch back so imma try these exercises starting tomorrow, just for like 10minute in the morning and 10minutes at night for 30 days and see how i feel. thanks for the tips, they are very detailed and well explained.

[@conkcreet4873]

Let us know your progress!

[@GlenviewTops885]

How are you

[@Kargnaras]

How are you NOT more popular wowwowowowoww

[@strengthsmithcoaching1179]

Great video,such a common issue ! Ty

[@conorharris]

Thanks for watching!

[@lizzyl5112]

Thank you so much

[@theguy9067]

You won't read this but this is first time I've seen any reasonable mechanical explanation that didn't involve "you have weak x muscles you just need to exercise your back" so called experts are completely unable to think about this issue because they don't realistically care about it. Question: what are your thoughts on the trigger/ catalyst for this being a structural weakness in one or more of the vertebrae in childhood, causing the body to compensate in the different ways? I have noticed a point in my spine that appears to be able to bend more than the rest of the spine. And body attempts to use muscles elsewhere to stay upright, over time it fails to stay upright impacting other areas

[@SeaEfroni]

Thank you

[@gavingreenhorn]

Is what you're saying about breathing and work on thorax applicable for people with pectus excavatum or some adjustments must be made?

[@JoudanJanaiHa]

Hi, I thought we weren't supposed to breath into the chest? I thought we were supposed to only do belly breathing? Please someone explain

[@shojibacolor7196]

Thanks

[@caseykronos]

Hey Conor, you talk about turning your head towards the same side as the lat that is being stretched. My head massively wants to turn the other way (left) in almost all these activities. Even after I’m done w exercises and my torso more naturally rotates left, it’s difficult to turn my head right. Do you think this is a muscle issue or is this a more complicated cervical issue? Massive kyphosis on my right side, less on my left

[@G4RR3TTJ]

You most likely damaged something on your right side (vertebrae, knee, shoulder) and it put you into a state of right avoidance. The left side overcompensated for the movements thus the musculature is more developed. Suitcase carry in good posture should help. ❣️

[@conormckenna7472]

knowledge

[@Stoffendous]

Hi Connor, following this video I noticed how tight my chest actually is. I, in fact, notice a lot of muscle spasming between the ribs (intercostal). It's especially prominent at the lower part of my chest that's supposed to flare it. Is this a common occurrence?

[@LiMitZplus]

Have you seen a cervical radiculopathy create similar sensory problems to a torsion where someone can’t feel the correct muscles during pri exercises?

[@khaoulakhokha3379]

I have both hyperkyphosis and lordosis ....are these exercices helpful for me? Pleeeaaase reply plllz

[@xbenci]

how many times should one be doing the first excercise? like for how many minutes or for how many breaths?

[@sovietdoggo1497]

My hamstrings really hurt when I do first exercise should I continue?

[@skip3662]

This is me I got sick and stopped the gym for a year, formed this posture and feel crushed in the sternum. It’s super uncomfortable, I ended up using a cpap because I kept waking in my sleep from breathing / chest tightness. Anyone having any luck ? I am back at the gym, trying hard to get obliques on and expansion in my anterior chest.

[@LRS5961]

Would a yoga block work instead of a book or is it too high?❤️

[@kadiraktas5156]

Awesome Vid. Quality is really good! I tried the elbow childpose position described in the video. When I press into the ground and try to move my shoulder my Elbow just turns inside like a lot. Im probably mega tight. Is there a fix? I also always had trouble front squating as its difficult to get my elbows up. I played lots of Basketball in the past.

[@conorharris]

Thanks for watching! Your shoulder flexion is probably quite limited then. I am pretty sure I can help a lot with this - check out my videos on shoulder assessments as well as exercises on the @progressposture IG page that discuss improving shoulder flexion

[@kadiraktas5156]

@@conorharris will try! Thx a lot! Huge fan of your programs and all the stuff you post! Thumbs up!

[@novak9971]

I am wondering how many reps of these breathing exercises should I do per Day. I mean minimum?

[@magicmanticore3536]

Why do these exercises seem so hard to follow? How long and how often do you do them? Are they comprehensive?

[@MsMcBell]

Ok, these exercises are great, but how can one do the particular motions mentioned here with a stiff knee replacement, with a shoulder injury on one shoulder and a torn biceps tendon on the other? Asking for a friend 😅

[@mayazeppy6322]

This is gold conor....it explains literally every thing I have....now I know what to target, also conor during the hooklying tilt with low reach for pump handle....my ribs do flare a little is that okay? Or should I exhale more?

[@conorharris]

A little rib flare while standing is usually not the end of the world, but it can indicate poor breathing. I would work on longer exhales during ground-based exercises like I described in this video

[@mayazeppy6322]

@@conorharris got you.....yeah I gotta focus on my exhales....thanks alot you've nooo idea this makes it so clear what I have, I can now tackle it properly

[@moatazbillah5443]

@@mayazeppy6322 Can you update us on your progress so far, please?

[@victoradebanjo7345]

Connor my right side is tight, my right humeral is forward, can I try the mat stretch on the right

[@baldev121]

How do we contact you, email you? Your website has no email?

[@austinwilde1167]

Fantastic video! I have significant anterior pelvic tilt and upper crossed syndrome. My question is why would it be that my right shoulder is chronically internally rotated in comparisons to my left. Doesn’t matter how many lower trap, rhomboid or external shoulder rotator muscles exercises I do. My right pec always stays extremely knotted with my right shoulder forward and not my left so much. What would this indicated about potentially my hips or any other fundamental issue. Any advice whatsoever would be hugely appreciated as I can’t seem to find a posture expert to help me out of my pain that hasn’t gone away well over half a decade!

[@hunterschmitt02]

I can’t explain it over text, but what you’re saying makes sense. I would really recommend you go to see a PRI doctor, if you’re in the Chicago area Dan Houglum is great.

[@brettschulte3845]

PRI

[@judbaker5752]

Stop being on your phone so much and do yoga. These guys over complicate everything.

[@LRS5961]

You’re right handed

[@MrsSpcDomo]

I hope you find the help you need! PRI is the key, however, I would say in my experience with my local PT’s who are PRI certified is that we been doing the same thing, seeing them once a week for over a year and I’m still in the same boat. I am planning on going to see the source in Lincoln, NB, unless you are blessed to have someone like Connor or Neal in your area! So for me, thats what I plan on doing, but in addition to that, I’m realizing I might have to really figure this out for myself by learning as much as I can from the PRI institute and channels like this, if it weren’t for these videos I may have NEVER figured out what was wrong with me. Please go see a PRI specialist, or educate yourself or both! Blessings! D.C.

[@kristyhawes]

Is this the same as cervical lordosis ive lost alot of the curve and ifs straightened out im not happy bout this

[@toniherbert1518]

I'm gona try this on the weekend. I have kyphosis and tried stupid back Brace things and they don't work... hopeful this will?

[@goldsword0531]

I used to have anterior pelvic tilt, then I trained my glute Marius and Maximus and now it seems like I have kyphosis

[@The_Jeff12]

Does the first exercise go against diagrammatic breathing?