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

Рет қаралды 523,229

Күн бұрын

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

Пікірлер: 467

@pelinyildirim1900 Ай бұрын

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

@RichardSamAwuy 5 ай бұрын

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.

@folamialamudun1915 2 жыл бұрын

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.

@stefanstillwell4854 3 жыл бұрын

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!

@thechaos1796 3 жыл бұрын

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

@markgransbury8377 3 жыл бұрын

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 3 жыл бұрын

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

@ytbesufekad 2 жыл бұрын

I see what you did there lol

@voidisyinyangvoidisyinyang885 4 ай бұрын

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 Ай бұрын

Nghe tiếng Việt ở chức năng nào

@gomeesh37 3 жыл бұрын

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

@Random138960 3 жыл бұрын

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 3 жыл бұрын

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

@deanmaratheftis5119 2 жыл бұрын

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

@user-cd2gr3ts5u 3 жыл бұрын

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 3 жыл бұрын

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

@horrorcoder 2 жыл бұрын

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!

@yengamatic 3 жыл бұрын

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

@SaigonGreen062 3 жыл бұрын

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!

@Kostaaa8 2 жыл бұрын

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

@allessuah 3 жыл бұрын

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

@alexanderchurikov7026 2 жыл бұрын

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

@SardonianSmile 2 жыл бұрын

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!!!

@mariat2761 3 жыл бұрын

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

@avoid000 3 жыл бұрын

i truly agree. these are golden :)

@Example80085 3 жыл бұрын

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

@YiannisChristoulas 3 жыл бұрын

Thank you for the support! More videos are coming!

@nikoschristoulas6254 2 жыл бұрын

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

@mramsnl 6 ай бұрын

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!

@JPDH100 18 күн бұрын

Was I ever wrong! At first, I thought this was going to be just another sales pitch. As I watched with deliberate focus (and my phone held in a healthy position), I found all your information to be beyond dispute. Common sense, and easily practiced steps that I can take to at very least improve if not correct the problem that's plagued me for well over 10 years; fantastic. Thank you so much. When someone takes the time to ponder what questions the audience might have, and have answers to them in the presentation, is the most effective technique for me. You have checked all the boxes. Now it's up to me. Many thanks. As a side note, I found listening with headphones eliminated many of the potential distractions.

@SchuyFit 3 жыл бұрын

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

@YiannisChristoulas 3 жыл бұрын

Thanks for the support!

@guidoftp 3 жыл бұрын

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

@health.fitnesstipsByRavijoshi 6 ай бұрын

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

@YiannisChristoulas 5 ай бұрын

You are so welcome!

@blob4000 6 ай бұрын

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

@artie8561 3 жыл бұрын

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

@YiannisChristoulas 3 жыл бұрын

I’m glad to hear that Artie! Thank you

@ahmed5203 5 ай бұрын

Did it work?

@movem1 3 жыл бұрын

Outstanding advice, thank you!

@aleksandarvelinovski8697 2 жыл бұрын

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

@christophera.6627 3 жыл бұрын

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

@barakaat786 5 ай бұрын

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

@felixx9413 3 жыл бұрын

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

@YiannisChristoulas 3 жыл бұрын

Thank you Felix! I really appreciate it!

@corpus.aesthetics 3 жыл бұрын

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.

@SpartanAesthetix 3 жыл бұрын

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

@YiannisChristoulas 3 жыл бұрын

💪🙏

@vhp99 3 жыл бұрын

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

@voidisyinyangvoidisyinyang885 4 ай бұрын

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

@soundslight7754 3 жыл бұрын

Thank you Yiannis for this comprehensive training guide.

@YiannisChristoulas 3 жыл бұрын

🙏😁

@genpanaphonics4831 3 жыл бұрын

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 3 жыл бұрын

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 2 жыл бұрын

@@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 2 жыл бұрын

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

@saludosasumadre6982 2 жыл бұрын

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

@YiannisChristoulas 2 жыл бұрын

@@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.

@user-wf1re4bt7m 6 ай бұрын

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

@mark-anthonyburnettii772 2 ай бұрын

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

@ricardomendes3291 3 жыл бұрын

Amazing video! Thank you so much!

@nevaron7 Ай бұрын

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.

@-Stop-it Ай бұрын

Wow. I wonder….

@TheVulvarine Ай бұрын

@@-Stop-it no wonder what. find jesus

@shyft09 6 ай бұрын

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

@jaimemedinamedina5374 4 ай бұрын

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

@agufana 3 жыл бұрын

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

@YiannisChristoulas 3 жыл бұрын

I’m glad that you found helpful!

@adammadam9817 3 жыл бұрын

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

@YiannisChristoulas 3 жыл бұрын

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

@paulasampaio4277 2 жыл бұрын

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

@annaespinal5926 3 жыл бұрын

so organized and well explained!

@ticketstoxenon 2 жыл бұрын

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 2 жыл бұрын

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

@endima6204 10 ай бұрын

you are brilliant! Thank you so much

@chanphuayyng8200 5 ай бұрын

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

@leob.7772 2 жыл бұрын

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 2 жыл бұрын

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

@williamcuevas8141 24 күн бұрын

awesome info clear and understandable this is what i'm looking for great job new sub!

@maxnimmrichter6614 3 жыл бұрын

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 2 жыл бұрын

Excellent video. Thank you.

@kurtkrienke2956 2 жыл бұрын

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

@loris7060 3 жыл бұрын

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

@absinth4 2 жыл бұрын

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

@user-ue1cu3tn1e 3 жыл бұрын

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?

@Kate_mn 7 ай бұрын

was very helpful. thanks a lot

@TheShada91 9 күн бұрын

Always with the facts! Thank you a lot!

@VictorM313 3 жыл бұрын

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

@YiannisChristoulas 3 жыл бұрын

Thank you Victor! I really appreciate it!

@FightCommentary 2 жыл бұрын

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

@gamebro5991 2 жыл бұрын

have you gotten any results from the chin tucks?

@chitalulumpa9884 Жыл бұрын

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.

@Tribbi91 10 күн бұрын

Hey! I just discovered your videos and theyr fricking amazing! Science rules dude! Where can I find the PDF? Also, I would suggest to make the exercise example parts of video a bit longer!

@peteben9635 2 жыл бұрын

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

@YiannisChristoulas 2 жыл бұрын

Thank you I appreciate it!

@joannacao5711 3 жыл бұрын

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!!!

@TPM188 3 жыл бұрын

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

@leflaneurdumonde 2 жыл бұрын

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 2 жыл бұрын

Thank you Hussain I really appreciate it

@DeniseStack 5 ай бұрын

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.

@ChinaTalkMedia 2 жыл бұрын

Amazing video please drop that hyperkyphosis one soon!

@Victor-Soria 3 жыл бұрын

I really appreciate these videos.

@YiannisChristoulas 3 жыл бұрын

Thank you Victor!

@susanfarkas8623 2 жыл бұрын

SO Helpful and clear- Thank you

@YiannisChristoulas 2 жыл бұрын

Thank you Susan!

@nacho1950 3 жыл бұрын

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

@YiannisChristoulas 2 жыл бұрын

I'm really happy to hear that! Congrats!

@irwinkash5674 2 ай бұрын

@@YiannisChristoulas😅

@justjan2576 3 жыл бұрын

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

@LePetitChatNoir79 Ай бұрын

This is amazing…thank you!

@tylerbegay9325 6 ай бұрын

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

@RafaelBarraza-zt7gq Ай бұрын

How’s the progress been going? I also am suffering from both

@rafaeldefreitasvieira7070 2 жыл бұрын

Ty for this video!

@hpj1992 7 ай бұрын

Summary is best section! thanks

@coreyjohannsen8353 2 жыл бұрын

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

@lt9464 2 жыл бұрын

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

@viktor821 8 ай бұрын

This video is absolutely phenomenal

@HappilyAnonymousGirl 12 күн бұрын

I started working on my posture a year ago and it’s improved drastically. I went from having the posture of an elderly woman to almost having perfect posture. I had kyphosis and forward head posture along with forward rounded shoulders And anterior pelvic tilt. Not to mention uneven hips and shoulders. Like seriously awkward and physically uncomfortable posture. My neck hurt and I couldn’t turn it to the side all the way and I physically couldn’t stand up straight no matter how hard I tried. I was legit stuck like that. This was from being unemployed for a long time while being extremely sedentary due to depression and lack of motivation. The first thing that helped tremendously and instantly was a combination of myofascial release of the chest muscles followed by wall angels. The next thing I noticed to help was stretching the front of my neck. I’d do this by pulling down on my chest and tilting my head back and experimenting with different angles. Recently, I’ve been trying to fix my anterior pelvic tilt and forward rounded shoulders. I’ve been doing stretches for the front of my hips and exercises to strengthen my hip flexors. I also started stretching the sides of my calves and that has helped loosen the tight muscles in my legs and get them to work better. My calves have always been really small and I just noticed today that they look huge lol. Idk what happened. I’ve just been stretching them. So that’s a plus lol. All of the exercises and stretches I’ve done so far have helped me. Some way more than others. There’s a plethora of videos to follow along for everything I’ve mentioned. The number one thing I’ve learned, though, is that you get the best results when you stretch and strengthen your muscles. In that order. You’ve gotta work that muscle right away after you stretch it, so it doesn’t have a chance to get short and tight again. Strengthening it will help keep it from doing that. The rest really is habit.

@stefanalexanderwennberg 2 жыл бұрын

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

@YiannisChristoulas 2 жыл бұрын

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

@chriswonghin 2 жыл бұрын

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

@pixiegardner8094 3 жыл бұрын

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

@mauriciorestrepoosorno4238 3 жыл бұрын

You are God-Sent. The God of science. Outstanding video.

@dyrectory_com 6 ай бұрын

Thank you!

@sjg9887 2 жыл бұрын

This chanel should have 10 times more subscribers.

@MrRitmu 3 жыл бұрын

Videos like this make me happy.

@YiannisChristoulas 3 жыл бұрын

😄💪

@AjitKar-ls5nq 19 күн бұрын

Thanks for this video 😊😊

@alexeytrubitsyn7906 3 ай бұрын

Thank you very much much for this complex

@zeeya7645 3 жыл бұрын

Interesting thanx

@Guerrillazzz 2 жыл бұрын

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 👍

@rjkhema14 5 ай бұрын

Very nice video, Could you tell me how to be aware and correct while sleeping?

@PintoPatxi 6 ай бұрын

Great videao was really help full thanks a lot!

@YiannisChristoulas 5 ай бұрын

Glad it helped!

@orenisraeli-841 3 жыл бұрын

Thanks!

@EvilestGem 6 ай бұрын

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.

@konstantinos-antoniosbme-m6472 3 жыл бұрын

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

@YiannisChristoulas 3 жыл бұрын

👏👏👏

@Christian-wy3qy 2 жыл бұрын

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 2 жыл бұрын

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

@silverstone6075 3 жыл бұрын

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.