How to FIX Forward Head Posture - Proven by Science (22 studies) + Myth Busting!

How to Fix Forward Head Posture with scientifically proven methods and exercises?
There is a huge misunderstanding around the concept of Forward Head Posture and what causes it. In this video, you'll find a dense presentation of all the factors that cause forward head posture and how to fix it.
In addition, I devote a large part of the video to debunking the most common myths and misconceptions around this topic. It is my belief that in order to fix something for good, you need to have a clear understanding of what is true (and why it's true) and what is not (+ why it's not).
Are you sure you have Forward Head Posture?
Assessing your posture is a serious and time-consuming process that I didn't analyze in this video. One sure thing is that you need to know if you do have forward head posture to try to fix it. As I mentioned, FHP many times comes as a result of a hyperkyphotic thorax. Take the time to evaluate your posture with my free detailed postural assessment guide. It took me almost 2 months to structure this guide, and I did it to provide everyone the basic knowledge that is needed to perform a decent postural assessment.
📢 About the free Postural Assessment Guide:
Hey everyone! For the past two years, I've provided the postural assessment guide for free to more than 4000 of you! It's now (SEP 2023) time to take it down and work toward updating this content in the future. Thank you for being a part of this. Your support and understanding mean a lot to me!
📌 Fix Forward Head Posture Exercises
The main exercises that you need for fixing forward head posture are postural awareness exercises and strength endurance exercises in the neutral position of the cervical spine. In this video, you'll find a thorough presentation of all these exercises.
🏃‍♂️ Exercises (PDF):
Currently not available
🎥 How To Fix Rounded Shoulders:
• How to Fix Rounded Sho...
🎥 How To Fix Hyperkyphosis/Huncback:
• Fix Hunchback Posture ...
📑 How to FIX Forward Head Posture content:
00:00 - It's not that simple...
01:24 - Are you sure you have Forward Head Posture?
02:44 - What causes Forward Head Posture + Myth-busting
07:40 - How to FIX Forward Head Posture
13:12 - Summary!
Sources:
Scientific References:
pubmed.ncbi.nlm.nih.gov/28465...
pubmed.ncbi.nlm.nih.gov/29233...
pubmed.ncbi.nlm.nih.gov/16899...
pubmed.ncbi.nlm.nih.gov/30777...
pubmed.ncbi.nlm.nih.gov/30145....
www.researchgate.net/publicat...
pubmed.ncbi.nlm.nih.gov/29248...
pubmed.ncbi.nlm.nih.gov/25931...
pubmed.ncbi.nlm.nih.gov/26603...
pubmed.ncbi.nlm.nih.gov/30107...
www.ncbi.nlm.nih.gov/pmc/arti...
bmcmusculoskeletdisord.biomed...
pubmed.ncbi.nlm.nih.gov/30359...
ttu-ir.tdl.org/handle/2346/73813
pubmed.ncbi.nlm.nih.gov/32232...
pubmed.ncbi.nlm.nih.gov/29184...
pubmed.ncbi.nlm.nih.gov/27842...
pubmed.ncbi.nlm.nih.gov/25061...
pubmed.ncbi.nlm.nih.gov/26028...
pubmed.ncbi.nlm.nih.gov/27390...
pubmed.ncbi.nlm.nih.gov/20371...
pubmed.ncbi.nlm.nih.gov/25467...
Music:
/ @yiannischristoulas

[@nevaron7]

Thank you for sharing. I have tinnitus, and I believe it's due to my poor posture and forward head position. It's time to fix this issue.

[@stefanstillwell4854]

Simply the best and most informative videos on these topics on youtube, great information and the editing is so precise, I can tell a lot of work goes into these!

[@gomeesh37]

Great content as always! I appreciate your work and the effort you put into making these videos

[@folamialamudun1915]

Hi Yiannis. Came across your channel just a few days ago. The content speaks for itself. It's always refreshing to see evidence based solutions (with citations from contemporary research). I wish you continued strength to maintain and improve the already outstanding quality of your work. best regards.

[@Kostaaa8]

I keep this video as an opened tab in my browser..... to always remind me to correct my posture! Great job man! waiting for more videos from you

[@thechaos1796]

thank you so much for your kindness and generosity. the pain, soreness, and headaches come from a forward head and bad posture is real. 6 + years of suffering. couldn't believe all this pain is coming from forward-head and bad posture until I start doing the exercises, I felt much better. God bless you for helping us for free. all the best

[@RichardSamAwuy]

Thank you so much! I am a voice teacher that always teach my students about correct posture, because I have seen how much the right or wrong (esp. neck, and of course the spine) posture/position will bring a significant impact to your voice production. Postural AWARENESS is important indeed. If I may share, I always teach my students that posture is a product of "heart". IMHO, our mental attitude, esp. how do we think or see of ourselves, is very significant toward our posture, the way we walk, or we stand, or even talk. Our muscles memories the repeated references of our mind. I think that will help us to have a postural awareness, and then build a better/correct posture (which I myself am still doing it continuously until today). Thank you so much for sharing all this, it will definitely help my vocal students.

[@SaigonGreen062]

Great content! Lots of information and so nicely edited! Thank you very much :-D I work on PC 5days a week for more than 20years, and developed this bad habit you mentioned... Trying to correct it now!

[@user-cd2gr3ts5u]

Yiannis, your scientific approach, judgement, analysis and presentation are spectacular! I hope that you will continue to develop your following. You deserve the greatest success for all your efforts. Thanks.

[@YiannisChristoulas]

Thank you so much for these words and support! I’ll do my best to bring more content like this!

[@Random138960]

Your videos are so well researched - so organized and clear- I love them. You break down the info in a logical and easy to understand way and make awesome videos while you're doing it. Wish I could give 10 stars - awesome content and thanks for what you do!!👏

[@YiannisChristoulas]

Thank you so much for these words and your support! I really appreciate it!

[@deanmaratheftis5119]

@@YiannisChristoulas offcourse he is organised he is greek what do you expect🤪

[@alexanderchurikov7026]

Your videos are gold! And the world needs to see them. Thank you for your efforts.

[@vindiyapanditha2141]

This channel is so freaking underrated it actually physically hurts. I might need a video on how to scientifically treat that

[@voidisyinyangvoidisyinyang885]

at the very end of the vid I suddenly realized - OH I need to raise up my lap top. hahahaha

[@allessuah]

Thanks Yiannis! This video helped me to understand why I wasn't improving my head posture! I will be waiting for the Hyperkyphosis video!

[@Example80085]

I am really happy, that you started uploading more frequently. Always a place for quality information. Thank you!

[@YiannisChristoulas]

Thank you for the support! More videos are coming!

[@yengamatic]

Very good advice! Looking forward to your hyperkyphosis video. I have this and suffer from back/neck/cervical pain for many years.

[@mariat2761]

Your content and the quality of your videos is unreal. Congrats 👏

[@avoid000]

i truly agree. these are golden :)

[@blob4000]

Thank you for producing the first no-nonsense video on this topic that I’ve found so far.

[@nikoschristoulas6254]

The most usefull tutorial! Well done! I' ll stay tuned for your next videos.

[@horrorcoder]

Hi Yiannis, I've to say that your video are very informative and one of the few that are really addressing the problem from the right perspective. Suffering from a upper cross syndrome due some kind of predisposition plus years of bad posture in front of pc (I'm a developer) I can confirm that is useless (and potentially causing more issues at C5-C6 level) trying to fix only the forward head if you have also a very pronounced postural hyperkyphosis, or also (taking another step back) an anterior pelvic tilt. As you mentioned is important to address all the dysfunctional components, and sometimes it's a real challenge because many cases need some degree of personalized assessment. I've the upright go 2 and also in that case I confirm is at the moment the best device I'm aware of for receiving a constant feedback on your kyphotic angulation, too bad It doesn't also monitor lateral inclination. Another environment change that I can suggest for those that stay a lot of time sitting in front of the pc and have rounded shoulder is switching to a split keyboard. Keeping the hands distant have the effect to open the chest and retracts the shoulder blades and this is helping me have a better upper trunk posture. I'm looking forward for your hyperkyphosis videos in the meantime thanks also for providing all the research papers, I'm taking my time to dig deeper into them. This is giving me enough data to plan for a dedicated daily routine to follow consistently and monitor with method the progresses. By the way If you need some kind of help for anything related the argument ( even web development ) or just want to share some infos let me know, I will glad to give an hand!

[@christophera.6627]

This is with no doubt the best video I've ever seen about forward head posture. Really really thank you

[@hardwarecleaning]

Thank you, I already have this problem 20 years, I have seen many therapists and non did any good, but me being a very good analyser, this make perfect sense, and now I know what is the cause, I work with computers for 30 years, not having the good posture, so, it is time for action!

[@artie8561]

Can’t love your video more! No unnecessary “well rounded” exercises. Straight to the point. I will definitely try.

[@YiannisChristoulas]

I’m glad to hear that Artie! Thank you

[@ahmed5203]

Did it work?

[@markgransbury8377]

As an office worker of 20 years and soon to be taking up residence in Norte Dame really grateful for the insights and exercises.

[@YiannisChristoulas]

Thank you Mark! I’m glad that you found it helpful!

[@ytbesufekad]

I see what you did there lol

[@voidisyinyangvoidisyinyang885]

flash back to being a teenager trying to finish Les Miserable tome! Wow - forgot about that. I don't think I got very far - must have been my posture.

[@LuyenNguyen-by7qn]

Nghe tiếng Việt ở chức năng nào

[@felixx9413]

Grande, Yiannis is at it again! Very much looking forward to your next video on Hyperkyphosis. You are putting out great content, Yiannis!

[@YiannisChristoulas]

Thank you Felix! I really appreciate it!

[@barakaat786]

Excellent presentation with good clues of measurement/ cause and result. Thanks

[@health.fitnesstipsByRavijoshi]

Thank you for your kindness and positive outlook. I greatly appreciate it

[@YiannisChristoulas]

You are so welcome!

[@corpus.aesthetics]

Awesome video, it's very informative! I added it to the latest article about bad posture on my blog, I think my readers would really benefit from hearing this.

[@SardonianSmile]

Γιάννη σε ευχαριστώ για τις λύσεις και πραγματικά συγχαρητηρία για το βίντεο υπερπαραγωγή σου. Πολλές ώρες θα σου πήρε να το ετοιμάσεις, αλλά είναι ένα έργο που θα είναι διαχρονικό και με μεγάλη ανθεκτικότητα!!!

[@SchuyFit]

I love how you explained the extra weight for not having the right posture. Great video man!

[@YiannisChristoulas]

Thanks for the support!

[@movem1]

Outstanding advice, thank you!

[@mark-anthonyburnettii772]

I truly appreciate you, and your time. Thank you.

[@pelinyildirim1900]

I just tried standing straight using the wall and I felt that my head has not been there as far as I can remember, I felt immense relief

[@guidoftp]

Bro, you should make a video about side splits. Your videos about front splits is close to 1kk, why are you not doing it? Your videos are insanely good

[@shyft09]

So logical and well explained 👍 I can't believe this is the first time KZbin has shown this to me

[@aleksandarvelinovski8697]

Thank you so much!!! Finally a video that explains everything in details

[@user-wf1re4bt7m]

Looks like this is the most helpful video about about bad neck posture I've seen for now :D

[@ticketstoxenon]

Thank you very much for the tips! I had these misconceptions and you have explained very well why the common solutions have not been working for me.

[@YiannisChristoulas]

Thank you I’m glad that you found it helpful!

[@agufana]

This video is better than I thought it could be! Thankyou for this great work!

[@YiannisChristoulas]

I’m glad that you found helpful!

[@tylerbegay9325]

Thank you for clarifying I’ve been working on my posture and as you said I believe I have all 3 of those in combination. I’ve been doing stretching and yoga and have seen improvement over the span of a month but I will put more emphasis into treating the hyper-kyphosis first. I’ve also been working on my core my anterior pelvic tilt is less extreme

[@SpartanAesthetix]

This man's editing is on another level, love the content!

[@YiannisChristoulas]

💪🙏

[@paulasampaio4277]

This is extremely valuable information! Thank you so much! Please please release the video for hypersiphosis!!!

[@soundslight7754]

Thank you Yiannis for this comprehensive training guide.

[@YiannisChristoulas]

🙏😁

[@chanphuayyng8200]

Best advice!!! Best analysis!! Best explanation!! Best solutions!!!

[@peteben9635]

Your videos are top notch!! Super high quality 👌 Thank you for the effort you put into these videos

[@YiannisChristoulas]

Thank you I appreciate it!

[@jaimemedinamedina5374]

this content is great, so profesional, so straight to solve a real problem, thank you so much

[@endima6204]

you are brilliant! Thank you so much

[@adammadam9817]

Very scientific and understandable and practical. Your video was exactly what I needed...thanks.

[@YiannisChristoulas]

Thank you Adam! I’m glad that you find them helpful!

[@nacho1950]

Ive seen the biggest progress in my front splits in 2 months thanks to your guide, im grateful for your videos

[@YiannisChristoulas]

I'm really happy to hear that! Congrats!

[@irwinkash5674]

@@YiannisChristoulas😅

[@annaespinal5926]

so organized and well explained!

[@leflaneurdumonde]

Hi, I never comment on social media platforms. But this time I had to. Thank you so much! I am so grateful for your work and so impressed by it.

[@YiannisChristoulas]

Thank you Hussain I really appreciate it

[@kurtkrienke2956]

is the video on hyperkyphosis still forthcoming? I would greatly appreciate it, also thanks for all the excellent work so far!

[@joannacao5711]

OMG this comes in sooo handy! My mom was just diagnosed with spondylosis and the doctor told her the reason is that she always puts her head FORWARD... so she need to constantly remind herself to put her head back in place. I am sooo sending the link to my mom now!!!

[@loris7060]

Can you do a video on anterior pelvic tilt please? If having a hunchback will affect our efforts on correcting the forward head posture, maybe having an anterior pelvic tilt also affects our efforts on correcting the hunchback position as well

[@VictorM313]

Damn! Another awesome video. You're the best, love your content, looking forward for the next one. Cheers from Brazil

[@YiannisChristoulas]

Thank you Victor! I really appreciate it!

[@Kate_mn]

was very helpful. thanks a lot

[@user-ue1cu3tn1e]

Very well explained! Glad i found this video! I have this condition too and i feel my upper traps soo tight. Any idea why is that?

[@ricardomendes3291]

Amazing video! Thank you so much!

[@genpanaphonics4831]

Your videos are so well made. As a scientist, I appreciate your commitment to using peer reviewed articles to back up your claims. I am very excited to see more videos. Your channel is the only subscription that I have turned on notifications for, I genuinely want to see more of what you have to say. Very interested to see your follow up video on hyperkyphosis.

[@YiannisChristoulas]

Thank you so much for these kind words and support! Comments like this really keep me going! Il do by best in the future to sustain this quality in my content 💪

[@gonkula]

​@@YiannisChristoulas any estimation for when the video on hyperkyphosis will come out? I'm anxious waiting for it. This one was already so good, but feels incomplete :-) love your content, recent subscriber & notifications on.

[@tyronefrielinghaus3467]

I agree whole heartedly. I appreciate the scientific thoroughness. I want content like this...not watered down thumb sucks.

[@saludosasumadre6982]

@@YiannisChristoulas Could you make the next video? I really need it, im suscribed waiting for it

[@YiannisChristoulas]

@@saludosasumadre6982 Yes I'm making the video during this period, the problem with this type of videos is that it takes too long to read all the studies and draw a safe and helpful conclusion. I promise I'm doing the fastest I can.

[@ChinaTalkMedia]

Amazing video please drop that hyperkyphosis one soon!

[@absinth4]

Excellent video Yannis! Could you one for lower back curvature restoration ???

[@leob.7772]

From a scientists perspective: A video broken down to the simple steps needed to fix a problem, while also checking if you even really have it. Thank you for sharing what we know is closest to the truth of tackling and improving on a problem! "Only" 15 minutes of information, but saving hours, days or weeks of doubts "whether this is the correct thing to do...?". If you got the problem - this is the best known solution. Period. Thank you for sharing high quality, health improving knowledge in such an appealing way! Thank you, thank you, thank you!

[@YiannisChristoulas]

1000 likes to this comments, thanks for the support!!!!

[@pixiegardner8094]

Thankyou so much. You're right - those neck and shoulder exercises do not work. I'm going to try your method!

[@hpj1992]

Summary is best section! thanks

[@EvilestGem]

Great video. I use Prof McGill research as part of my guidance and in all the other scientific and qualitative experiences have taught me that poor posture stems from poor habits as our body works to maintain homeostasis.

[@TPM188]

Great video. I found it’s helpful to stretch my lower abs.

[@maxnimmrichter6614]

great content and critical reviwe of this topic! i have a question to the health problems that arise with forward head posture: who‘s the literature on that? because i also read some studies that actually say that there might not be a correlation between forward head posture and neck pain. what‘s your opinion on this? what does the correction of posture seems benefitial or necessary for? thanks for your answer!

[@zozoqinqin]

Excellent video. Thank you.

[@DeniseStack]

Great Video! As well as the exercises, is there not a sleeping position we can lie in? For example, lying on our backs? We are asleep for so many hours, and it would be nice to take advantage of this time.

[@lt9464]

Great Video!! Love the scientific approach. But i wonder how many times per week i should do this?

[@FightCommentary]

I just do chin tucks (also known as chin retractions), and like you said, being aware of posture habits is so important!

[@gamebro5991]

have you gotten any results from the chin tucks?

[@chitalulumpa9884]

so has your forward head posture been fixed from just doing neck tucks? I'm asking because I've been thinking of doing the same.

[@viktor821]

This video is absolutely phenomenal

[@susanfarkas8623]

SO Helpful and clear- Thank you

[@YiannisChristoulas]

Thank you Susan!

[@Christian-wy3qy]

So good content, thanks man. Even if i think it´s just logic what you explained. But the scientific aspect might make some people more aware. Keep going!

[@YiannisChristoulas]

Thank you Christian for these kind words, I’ll do my best for the upcoming videos too!

[@ven7ce510]

These videos are so good and well-made

[@YiannisChristoulas]

Thank you!

[@coreyjohannsen8353]

Great content thank you, however cannot find your video that you referenced on Hyperkyphosis?

[@justjan2576]

Is your video on hyperkyphosis available? Thank you for such great information!

[@chrisnelly1433]

Awesome video! Have seen a lot of FHP fix videos here on KZbin but I think I trust you the most. It makes totally sense what you say! I do have a little bit of FHP, kyphosis and rounded shoulders. How should I fix that? I don't know where to start 😕

[@YiannisChristoulas]

Thank you Chris! You should probably start from hyperkyphosis! I’m making a video on this one and will publish it soon enough

[@chrisnelly1433]

@@YiannisChristoulas Thank you for your answer! I'm really looking forward to that video. My shoulder has been show stopper for me the last many years (I'm only 27), I think it's maybe some kind of impingement problems maybe due the lack of shoulder mobility caused by my poor posture (my own theory). The problem occurs pretty fast everytime I try to start a new exercise drill and I have noticed that it appears soon after some days doing exercises above my head. I don't do heavy lifting just rehabilitation exercises like angel wings up against the wall, push ups on my knees focusing on the part activating my serratus anterior and stuff like that. Ps I see why I should take of the hyperkyphosis first I think. Tried to look me in the mirror while trying to stand with good posture (straighting my back) and it's like my rounded shoulders almost disappears and the FHP is also really much reduced. Really really looking forward for your video! Have a great day!

[@stefanalexanderwennberg]

Great video! Thanks for breaking it down that way :)

[@YiannisChristoulas]

Thank you Stefan! I’m glad you found it helpful

[@sjg9887]

This chanel should have 10 times more subscribers.

[@saurabhkesharwani6143]

Good video! 👍🏼 Well explained! 👌🏼 (From India) ☺️

[@LePetitChatNoir79]

This is amazing…thank you!

[@silverstone6075]

Amazing video! I have a request though. Can you show us how to build our gluteal muscles without building to much on the thighs? Whenever I try to work on my gluteal muscles my thighs grow instead and I see no results.

[@alexeytrubitsyn7906]

Thank you very much much for this complex

[@rafaeldefreitasvieira7070]

Ty for this video!

[@douglashenriquedasilva6427]

Amazing video, keep up man

[@YiannisChristoulas]

Thank you!

[@samybenakcha2101]

Great content as always 😊 Can you please do a video about side split please?

[@YiannisChristoulas]

It’s already published on teachable, check the link in the description!

[@PintoPatxi]

Great videao was really help full thanks a lot!

[@YiannisChristoulas]

Glad it helped!

[@dyrectory_com]

Thank you!

[@airdany]

This video needs script for subtitles and summary actions. It has valuable information

[@liannasoulitzis7465]

Θα ήθελα να πω ευχαριστώ για τα βίντεο που είναι τόσο βοηθητικά, υψηλής ποιότητας με επιστημονικές αποδείξεις και έρευνες. Μια μόνο συμβουλή... Θεωρώ πως θα μπορούσες να κάνεις την κυρία φωτογραφία των βίντεο σου λίγο πιο χαρακτηριστικές. Δηλαδή να ξέρει κανείς ότι είναι δικό σου ακόμα κι αν δεν φέρει το όνομα σου. Δεν ξέρω άμα βγάζει νόημα. Απλά σε έψαχνα και άργησα να σε βρω. Και κάνε κι άλλα βίντεο, αξίζεις

[@YiannisChristoulas]

Lianna thanks for the advice and your support! I really appreciate it! 😊 More videos are coming!

[@MrRitmu]

Videos like this make me happy.

[@YiannisChristoulas]

😄💪

[@alperenylmaz1344]

find this video now. And your video and info quality is great man.

[@dejansrbinovic5879]

Da li si radio ove vezbe i da li su ti pomogle ?

[@beeboop23]

Thank you, this has taught me a lot. Where is your accent from?

[@chriswonghin]

Very useful video! Well researched and clearly articulated. Thanks a lot.

[@Guerrillazzz]

Hi thanks for a great video! Just wondering if posture correctors/upright make your neck postural muscles weaker since you have to rely on it? Or is that a myth? Thanks in advance 👍

[@Victor-Soria]

I really appreciate these videos.

[@YiannisChristoulas]

Thank you Victor!

[@AzazelHash281]

If you close your eyes, it sounds like Adam Sandler with an accent.

[@ArtistAParker]

Once you see you can't unsee

[@marecare21]

apart from the content, your production quality is through the roof!

[@YiannisChristoulas]

Thank you Marko! I'll try to make it even better in my future videos!

[@hifumiVAL]

This guy is insane he deserve so much more subscriber

[@YiannisChristoulas]

@@hifumiVAL 🙏

[@jrg305]

@@YiannisChristoulas it's excellent. I don't understand this guy's comment unless he's being sarcastic. You create excellent content and the production quality is excellent.

[@martinoffl]

​@@YiannisChristoulasWell u explained about the forward head posturee which is caused by the hyperkyphosis. 😌😌 And wht about the forward head posture which is caused by hypokyphosis ( which caused due to sway back) 😌😌😌

[@Qasym]

Great content, thank you 🎉 Can you please make a video about Lumbar Lordosis? (low back arch)

[@konstantinos-antoniosbme-m6472]

Μπράβο Γιάννη! Ο βιοαισθητηρας ήταν όλα τα ευρώ! Με αυτούς ασχολούμαι στο MSc.

[@YiannisChristoulas]

👏👏👏