How To Fix Forward Head Posture & Neck Pain

Рет қаралды 669,777

Күн бұрын

To fix forward head posture, hunchback, or rounded shoulders once and for all, we need to do 3 different types of exercises-(i)STRETCH the 2 main muscles that pull our head & shoulders forward, (ii)STRENGTHEN the 3 main muscles that pull our head & shoulders back, and (iii)MOBILISE any restricted joints in the spine & breastbone. You need to address ALL three areas for success.
‘The 3 Essential Exercises EVERYONE Should Do’ …EXCLUSIVE video, only here: stefan-becker.mykajabi.com/3-...
GOT QUESTIONS? I answer questions here now: / bodyfixexercises
AND I’m developing a Coaching Program! Over 12 weeks, I help people with bad posture, and related issues like neck, shoulder, & upper back pain-discover their root problem and correct it using science-backed mobilising, stretching, & strengthening exercises. Find out more, and join the wait list here… stefan-becker.mykajabi.com/wa...
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These 5 exercises work on all of these issues. And they’re very effective for neck pain too. If you do them regularly, you can not only improve your neck hump (text neck)… you’ll avoid a world of problems in the neck & shoulders.
FORWARD HEAD POSTURE STRETCHES AND EXERCISES:
0:00 Intro
0:30 Simple cause of forward head posture
1:15 Understanding bad posture. What happens?
1:50 The KEY: Stretch, Strengthen, AND Mobilise
2:31 EXERCISE 1. Pec stretch
3:10 EXERCISE 2. Mobilise thoracic joints
5:03 EXERCISE 3. Torso Rotation (helps breast bone!)
6:00 EXERCISE 4. Wall Angels
7:18 EXERCISE 5. Retractions
8:29 EXERCISE 5B. SCM stretch
9:09 How often to do them. Which are most important.
9:53 Video on the 4 Common Causes of Neck Hump
(Related video... The 4 most common CAUSES of forward head posture/neck pain. • What are the 4 most co... )
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Stefan's practice in Barcelona: sarriaquiropractica.es/en/
#bodyfixexercises #forwardheadposture #posture

Пікірлер: 534

@ducklyndimpelledumplings Жыл бұрын

I am 2 min in. I have been describing this kind of pain to American doctors and specialists for more than 8 years now, and never was told any of this. I am 20 now. Thank you so much!!!!!!!!!

@BodyFixExercises Жыл бұрын

This may interest you then. I've got a few videos on this area... The 5 BEST Exercises for Shoulder Tightness, Rhomboid Pain, or Arm Pain… kzfaq.info/get/bejne/ibd3ntpp1dm4eZ8.html

@AYogii 3 жыл бұрын

I like how you explained the anatomy behind which key muscles and joints are causing this forward head posture. Stretch the front, strengthen the back and mobilize the T spine. Makes so much sense to address this pattern as a whole group and puts the stretches in perspective.

@BodyFixExercises 3 жыл бұрын

Thanks Amee. I'm a bit of an anatomy geek and my brain always wants to know why, so my videos always seem to end up like that. ;) Thanks for your kind words

@ATIARImusic Жыл бұрын

@@BodyFixExercises fellow anatomy geek with bad posture here - thanks so much for your awesome videos! I agree the anatomy is super helpful.

@tiranetirane7869 Жыл бұрын

A me nga qe nuk

@Chris-hp1wy 9 ай бұрын

Your videos are excellent: short, concise, but with a lot of relevant information, reasons behind things, things to watch out for, not expecting too much from the viewer, and all delivered in a calm relaxed manner. Great job

@BodyFixExercises 9 ай бұрын

Thanks very much Chris! Very nice of you. 🙏

@corac4 9 ай бұрын

9:23 One of the only people who tells you how you might feel the following day after the exercises. Many people might feel sore, and think that something is wrong and it's not working and give up, even though the soreness is only temporary. Great info, thanks

@Bloom_LaurieSoileau 8 ай бұрын

I LOVE that your voice is calming and your content straightforward and clear. Thank you for being you!

@BodyFixExercises 8 ай бұрын

Wow, thank you!

@Mangolassie72 2 жыл бұрын

Fantastic instruction!!! You nailed every compensatory movement often done and explained very well how to easily correct that. Thank you!!!

@BodyFixExercises 2 жыл бұрын

Cheers Christina!

@ManuelMontero-yy7em 7 ай бұрын

Your explanations are very clear and didactical. Until now, I have seen many videos. I am totally sure that your video is the best of all on the subject of forward head posture. You helped me a lot to undestand the problem with your visual ovelays. I appreciate very much your useful information. Thank you!

@BodyFixExercises 7 ай бұрын

So nice of you

@flynnzilla8796 Жыл бұрын

Awesome, clear, no nonsense video! And thank you for not adding music, which interfers with listening!

@BodyFixExercises Жыл бұрын

No worries!

@hamiche8603 Жыл бұрын

Thank you so much for this video. It’s been more than a year that I’ve had these muscle ache problems. But no one could understand what was the problem. I appreciate it I try to do these exercises every day.

@BodyFixExercises Жыл бұрын

You're welcome!

@jangregory5193 11 ай бұрын

Your visual overlays of the spine/muscles on the video are very helpful. Brilliant idea!

@BodyFixExercises 10 ай бұрын

Cheers!

@chrisbeech3438 Жыл бұрын

This is exactly the video I’ve been looking for, thank you!

@BodyFixExercises Жыл бұрын

No worries!

@taylors797 Жыл бұрын

Started noticing my shoulder slump after a year of working a desk job. I’ve only been doing the angels and the side to side stretch for 4 days and have already seen a significant difference!!

@BodyFixExercises Жыл бұрын

Awesome! Keep it up

@JamezzGamez 2 ай бұрын

Ever since I’ve been looking down on my phone and stretching my neck to go on the pc, I have really noticed my strange posture change. Ever since I found your video it really helped me and the 5th exercise you have shown done the most effect on my neck thank you! You earned a like and a subscribe 👍

@claireavril7796 Жыл бұрын

Found your channel because I think the algorithm must’ve heard me mention my (now-properly-identified) rhomboid pain. I’ve had chronic migraines since I was in fourth grade, and neck tension has become more and more of a trigger (or at least contributing factor) for them in recent years. Today I did a few of your exercises and was shocked at how loose my neck could feel afterward. I’m excited to potentially have something new in my toolbox! Thank you!

@BodyFixExercises Жыл бұрын

How wonderful! Have you tried these yet?... kzfaq.info/get/bejne/ibd3ntpp1dm4eZ8.html

@alau2058 Жыл бұрын

As a visual learner, the graphics along with your explainations really help me to see what's going on with my bones and muscles. I intend to do these exercises as you've explained. Thank you!!

@BodyFixExercises Жыл бұрын

Great to hear!

@ralphredhead999 11 ай бұрын

@StefkaBakardzhieva Жыл бұрын

You've changed my life! Thank you so much!

@BodyFixExercises Жыл бұрын

What a lovely comment!!! You're so welcome!

@73thebutterfly Жыл бұрын

Thank you this is lovely and concise and not too much talking. Looking forward to trying these out.

@BodyFixExercises Жыл бұрын

Good luck with it!

@TildaTsunagari Жыл бұрын

Really great instruction and needed relief. Thank you!

@BodyFixExercises Жыл бұрын

You're welcome!

@sandrau.8542 3 жыл бұрын

This videos are very helpful, thanks stefan for your time providing us with this insightful exercises ! Epic content much needed in times of working from home with the laptop 🙏

@BodyFixExercises 3 жыл бұрын

Hey Sandra! You're very welcome!!

@idrisahmednurhussein829 Жыл бұрын

I thank you for your honesty and for the clear information that you provided before you given this video.

@BodyFixExercises Жыл бұрын

You're very welcome🙏

@steviepeters7139 3 жыл бұрын

Great videos Stefan. Thanks for helping me out

@BodyFixExercises 3 жыл бұрын

Pleasure, Stevie!

@sharonjuniorchess 10 ай бұрын

Wow. These exercises feel good and they remind my body how to hold my head up. It felt so good I just had to go for a walk to get used to that feeling again. A great set of exercises to do gently & periodically.

@BodyFixExercises 10 ай бұрын

👍👍👍🙌

@markfomenko8873 5 ай бұрын

I walk my dog frequently and keep my head down to avoid stepping in dog poop. It is difficult to find casual shoes that have smooth soles, and removing dog poop can be very challenging. Thanks for this content. I'm always mindful of my posture and try to correct it continually and maintain a youthful gait.

@fabianfase7709 Жыл бұрын

Ive always been physically well and maintained myself well. But started working as a bike mechanic with a not so good set up. Led to very bad posture, bending down with neck forward. This is quite insightful, thanks.

@BodyFixExercises Жыл бұрын

Try these too Fabian ... kzfaq.info/get/bejne/eZ-Bfaymrr6loGg.html and choose what feels the best for you. Good luck

@LIBREPUB Жыл бұрын

Omg you are my personal hero now. You’re videos are saving my life….

@BodyFixExercises Жыл бұрын

😊 So glad to hear it!

@ericsnyder1647 3 жыл бұрын

Best Video I have seen !! Thank you ! This is what I need.

@BodyFixExercises 3 жыл бұрын

Thanks Eric. Very nice of you to comment. Actually I've just developed a new exercise that I think might be the most useful all-in-one exercise for posture I've ever used, so will aim to post a new video on that soon.

@collectiveintelligence5083 3 жыл бұрын

Brilliant! Well explained and easy to follow instructions. Thanks very much Stefan. These videos are fantastic.

@BodyFixExercises 3 жыл бұрын

Thanks C.I. Very nice of you to comment.

@theranman 3 жыл бұрын

Awesome information. Thank you!!!

@BodyFixExercises 3 жыл бұрын

Thanks Randal. Glad you liked it!

@united3689 Жыл бұрын

thank you mate for some great stretches! really appreciate it!

@BodyFixExercises Жыл бұрын

A pleasure! Here's my current faves for posture exercises... kzfaq.info/get/bejne/eZ-Bfaymrr6loGg.html

@jingchen8928 Жыл бұрын

Thank you for your time ❤

@BodyFixExercises Жыл бұрын

Any time!

@sarahdgreatday Жыл бұрын

Excellent demonstrations and directions. Thank you so much!

@BodyFixExercises Жыл бұрын

Thanks so much Sarah!

@pedroghirotti Жыл бұрын

These videos are great. Just like a class. Thank you so much.

@BodyFixExercises Жыл бұрын

Thank you. Lovely comment

@ifi808 Жыл бұрын

Mate those are great! I've never done any stretches that so perfectly target those areas that feel locked tight. Thank you.

@BodyFixExercises Жыл бұрын

No worries!

@lanecreatore Жыл бұрын

This was so wonderful! You are a gift - thank you so much!

@BodyFixExercises Жыл бұрын

Wow, thank you!

@johnroberts7529 Жыл бұрын

Thank you very much for the clear, thorough and motivating video.

@BodyFixExercises Жыл бұрын

Glad you enjoyed it, John!

@bandanabanana3162 Жыл бұрын

I love the information that I have needed for 20+ years working industrial construction. It's very hard on the body which you don't realize how bad until after 10 years or so when you start to realize you can't do as much as you once could. I got stuck with the most physically demanding, nasty, hard to work in places and after all those years it has me at home and generally in a wheelchair most of the time. I really could have used this so long ago.

@BodyFixExercises Жыл бұрын

Thanks for sharing your story, BB. You're right. Exercises to keep yourself health and minimise issues later in life are pretty crucial. Especially in some jobs. My ultimate aim with this channel is to provide exercise routines that people can do to keep themselves healthier.

@bgro555 Жыл бұрын

Thank you. Instant relief!

@BodyFixExercises Жыл бұрын

Great to hear!

@sshh778 Жыл бұрын

❤❤❤ you explained everything so clear. As I am listening I am doing the exercises you showed and it already helps!!❤

@BodyFixExercises Жыл бұрын

Wonderful!👍👍👍🙌

@marcosartigas8933 3 жыл бұрын

Great exercises! Thank you!

@BodyFixExercises 3 жыл бұрын

Thanks Kim!

@anabbrattfjord2175 8 ай бұрын

Tack för hjälpen ❤

@SuperUTubeTest Жыл бұрын

Agreed- I really like the detailed explanations

@BodyFixExercises Жыл бұрын

🙏

@bowiefb 3 жыл бұрын

These are great! Thank you!

@BodyFixExercises 3 жыл бұрын

A pleasure. Thanks for commenting!

@going5635 Жыл бұрын

Doctor thank you very much I watched both your videos tonight and did just what you said. Now I can tell just how my neck and back should feel with doing these exercises I'll keep working on them every night. I've been dealing with these chest pains for 14 years straight without a day of relief. Thank you for your help and your time. I can tell looking in a mirror that I'm standing more the way I ought to and it feels better.

@BodyFixExercises Жыл бұрын

Great! Just stick with it and it should get better and better over time!

@annariverobuenaventura1641 Жыл бұрын

thank you doctor! These excercises helped me a lot!

@BodyFixExercises Жыл бұрын

So glad to hear it!

@carefreedelight2355 2 жыл бұрын

Thank you for your helpful explanation.

@BodyFixExercises 2 жыл бұрын

You're welcome, Carefree! Hope it helps.

@TheEno71 Жыл бұрын

Thank you so much for your explanation.

@BodyFixExercises Жыл бұрын

Cheers! Thanks for commenting! A couple of times!

@moimeme9861 Жыл бұрын

Great job. Thanks for the video.

@BodyFixExercises Жыл бұрын

Cheers

@astroboy1928 2 жыл бұрын

Dr. Stefen, thank you so much, this is an underrated video and I am going to everyday or on alt day

@BodyFixExercises 2 жыл бұрын

Thanks Astroboy! I really appreciate you taking the time to comment. Cheers

@sanmarcoexplorer2726 2 жыл бұрын

Kindly appreciate your help !

@BodyFixExercises 2 жыл бұрын

A pleasure, San Marco explorer!

@BodyFixExercises 3 жыл бұрын

Avoid the CAUSES of bad posture & neck pain: kzfaq.info/get/bejne/aadhltmhu7uvcXk.html ‘The 3 Essential Exercises EVERYONE Should Do’ …EXCLUSIVE video, only here: stefan-becker.mykajabi.com/3-essentials QUESTIONS? I answer questions here now: I’ve started a Facebook Group to help people achieve their musculo-skeletal goals. Join here… facebook.com/groups/bodyfixexercises AND I’m developing a Coaching Program! Over 12 weeks, I help people with posture related issues-like neck, shoulder, & upper back pain-discover their root problem and correct it using science-backed mobilising, stretching, & strengthening exercises… so they can feel straight, strong, flexible, & pain free again (and get back to doing what they love). Find out more, and join the wait list here… stefan-becker.mykajabi.com/waiting-list

@michellealtrui3420 Жыл бұрын

Live saving exercises, Thank you.

@BodyFixExercises Жыл бұрын

No worries!!

@thisaintart 4 ай бұрын

After 20 yrs going to specialists, I boiled down the best stretches and this video is literally my EXACT list. You better thank this guy because that was not cheap for me!!!

@BodyFixExercises 4 ай бұрын

👍👏

@jackyleblanc6460 3 ай бұрын

oh I am❤

@ondinedannler9658 5 ай бұрын

Thank you, Stefan! Your exercises are the ones that helped me the most! I feel so much better now thanks to you :)

@BodyFixExercises 5 ай бұрын

Great to hear! Thanks for your lovely comment

@edgardoj.t.tirona4483 Жыл бұрын

Many thanks! You validated what I’ve been doing (when I have the strength) and corrected some . Salamat po from the Philippines .

@BodyFixExercises Жыл бұрын

Good on you!🙌

@lulahummingbird664 3 жыл бұрын

Liking these exercises thank you!

@BodyFixExercises 3 жыл бұрын

A pleasure, Lula! Thanks for commenting.

@wolcottwu756 7 ай бұрын

Thanks Stephan - great presentation.

@BodyFixExercises 7 ай бұрын

Glad you liked it!

@calmingdragon2862 5 ай бұрын

Thank you so much, Sir! These exercises will be so helpful.

@BodyFixExercises 5 ай бұрын

Most welcome!

@germangomez7704 Жыл бұрын

Muchas gracias comenzare a realizar estos ejercisios.

@BodyFixExercises Жыл бұрын

Suerte!

@avielp 3 жыл бұрын

Beautiful. I'll try this.

@BodyFixExercises 3 жыл бұрын

Thanks Aviel

@lullustration5775 Жыл бұрын

That felt amazing, thanks!

@BodyFixExercises Жыл бұрын

Great to hear!

@crypton_8l87 11 ай бұрын

just excellent.. Thank-you healer

@BodyFixExercises 11 ай бұрын

You're so welcome!

@WhatmomDoes 7 ай бұрын

This is one of the best videos on how to correct forward head posture so far.

@BodyFixExercises 7 ай бұрын

Awesome, thank you!

@WeAreLight05 Жыл бұрын

Thai dude just knows his stuff. Taking a break from weight lifting for 2 weeks maybe a month and trying to heal my neck. Thank you!

@BodyFixExercises Жыл бұрын

These exercises may help you too (you don't need to have any symptoms in your arm to do them)... kzfaq.info/get/bejne/ZuCTgdmH07HOc3U.html

@ufobeast 3 жыл бұрын

Sir, Your exercise realllyyy work Thanks you so much,,,

@BodyFixExercises 3 жыл бұрын

Great to hear, Aayush! Wait until you see what you'll feel like after doing them for 4-6 weeks. After about a month or so I woke up feeling more energetic, confident, strong. It's hard to describe but it feels awesome. So keep going! Thanks so much for commenting!

@yumossh Жыл бұрын

Thank you. So helpful!

@BodyFixExercises Жыл бұрын

You're welcome!

@davidvandermerwe2216 Жыл бұрын

Excellent video and explanations!

@BodyFixExercises Жыл бұрын

Cheers David!!! Here's my current faves... kzfaq.info/get/bejne/eZ-Bfaymrr6loGg.html

@ivanaraickovic9743 Жыл бұрын

REVELATION! And quite a relief for my chronic neck&spine (somewhat extreme) pain. It felt like unburden me of my cross for a moment. Thank you! I'll start exercising and exploring you channel. Hope to endure. God bless!

@BodyFixExercises Жыл бұрын

Good luck, Ivana. Thanks for your message

@brouch3070 Жыл бұрын

For a second there i thought jeff bezos was makin this vid

@pardusreifen Жыл бұрын

You are the best in this space.

@BodyFixExercises Жыл бұрын

That is a really kind and empowering thing to say. Thank you.

@camc2252 8 ай бұрын

Very well explained. Thank you!

@BodyFixExercises 8 ай бұрын

No probs

@davidkik Жыл бұрын

Great job🙌 thank you

@BodyFixExercises Жыл бұрын

No problem! Cheers! 😊

@col7649 9 ай бұрын

Thank you so much. You identified the exact causes of my neck problem in this and the previous video. I will do these exercises religiously and will report back. I'm so happy to find this.

@BodyFixExercises 8 ай бұрын

Best of luck!

@FreedSeed 6 ай бұрын

Winning?

@TheSmashCapital 11 ай бұрын

This video the best I’ve seen on the explanation of the root cause.

@BodyFixExercises 11 ай бұрын

Cheers Smashy!

@praveenlokras6533 Жыл бұрын

Thanks, I am working on these excersie.

@BodyFixExercises Жыл бұрын

Good on you!

@rebanelson607 10 ай бұрын

Excellent- many thanks!

@BodyFixExercises 10 ай бұрын

My pleasure!🤜

@Southslide63 Жыл бұрын

Amazing work man! Perfectly and easily to follow along and we'll explained. Well see other videos

@BodyFixExercises Жыл бұрын

Thanks man!

@JanasSpace Жыл бұрын

Thank you! And what a nice detailed instructions Sir!

@BodyFixExercises Жыл бұрын

Thanks Jana!

@tonyfulton9966 Жыл бұрын

Great videos. Many thanks!

@BodyFixExercises Жыл бұрын

Glad you like them!

@martinrodgers6114 Жыл бұрын

excellent video. thank you!

@BodyFixExercises Жыл бұрын

Cheers!

@LynPalmer-qs1wt Ай бұрын

Brilliant! so helpful! Thanks

@BodyFixExercises Ай бұрын

You're welcome!

@teresitaroshop7642 3 жыл бұрын

Many thanks❤

@BodyFixExercises 3 жыл бұрын

Pleasure, Teresita!

@x.x.7646 Ай бұрын

Thanks for the exercises and the anatomical explanations. I try to supplement this by trying to maintain an upright posture when walking and sitting in everyday life. Of course I always forget, but it's a good awareness training.

@martinettenes1789 Жыл бұрын

Great & Informative Video. Thank You ...

@BodyFixExercises Жыл бұрын

Cheers!

@sonyobregon3291 29 күн бұрын

Thank you so much for this great info. Felt some relief already from just 1 session. Will be doing this more daily.

@BodyFixExercises 26 күн бұрын

👍🙌

@cameron4225 Жыл бұрын

My posture was giving me sooo much pain, thank you ❤️

@BodyFixExercises Жыл бұрын

No worries!

@jenniferstachnik3287 10 ай бұрын

Thank you

@BodyFixExercises 10 ай бұрын

You're welcome!

@Wrmf00d Жыл бұрын

Amazing thank you

@BodyFixExercises Жыл бұрын

A pleasure. Thank you!

@jingchen8928 Жыл бұрын

Thank you so much 👍

@BodyFixExercises Жыл бұрын

No worries!

@sangamanathwarad8369 Жыл бұрын

Thank you sir.

@BodyFixExercises Жыл бұрын

You're welcome!

@saraleijon728 3 жыл бұрын

Great video! Love the little explanatory cartoons. 👍

@BodyFixExercises 3 жыл бұрын

Thanks Sara!

@user-lw4qn5mj8f 3 ай бұрын

Great video, thank you!

@BodyFixExercises 3 ай бұрын

🙏🙏🙏 Cheers

@mcdonalds420 7 ай бұрын

Thank you for the help 👍👍

@BodyFixExercises 7 ай бұрын

No problem 👍

@Rokia2003 Ай бұрын

You’re literally a life saver

@BodyFixExercises Ай бұрын

🙏🙏🙏

@jingchen8928 Жыл бұрын

Thank you so much 🙏

@BodyFixExercises Жыл бұрын

You're welcome 😊

@Mark_Ladner Жыл бұрын

Thanks!

@BodyFixExercises Жыл бұрын

Thank you very much!

@otterlyanxiouspenguin Жыл бұрын

Thank you.

@BodyFixExercises Жыл бұрын

You're welcome!

@yogeshjadav8612 3 жыл бұрын

Great excercises sir...really had worse pain due to bad posture but after doing excersise I am feeing better 🙏😊

@BodyFixExercises 3 жыл бұрын

Great to hear, Yogesh. If these felt good, have a look at my Chin Tuck Plus video. Putting a bit of arch into the midback really enhances the retraction exercise (pulling your head back with your chin down). Thanks for commenting!