Exercise starts at <a href="#" class="seekto" data-time="231">3:51</a>

1) head tilt <a href="#" class="seekto" data-time="131">2:11</a> 2) wide stretch <a href="#" class="seekto" data-time="231">3:51</a> 3) side bend <a href="#" class="seekto" data-time="312">5:12</a> 4) bow & arrow <a href="#" class="seekto" data-time="361">6:01</a> 5) chest stretch <a href="#" class="seekto" data-time="426">7:06</a>

I am a physiotherapist and I applaud your demonstration of exercises. Very professional and very nice set of exercises

This should be a mandatory video in highschool. This has way to few views.

My posture is so BAD that in order to straighten my neck and keep my shoulders back I can't keep them all relaxed Lol! I have to really try to keep those shoulders back and my head up, the struggle is real!! 😭

One of the key problems when attempting to make postural changes is the tendency to use effort when exercising. Since most functional postural problems (i.e. those not related to birth defects or osteoporosis) are due to habitual excess tension. This video is very well done, but as an Alexander teacher (retired) I'd also strongly recommend the following procedure, which over time will really help. 1. Lie on the floor (it has to be a firm surface, not a bed or sofa). Ensure the floor is not cold or that you'll be lying in a draft. 2. Bend your legs and place your feet flat on the floor, in a position where your knees were when your legs were straight. So about half way toward your hips. If your legs have a tendency to fall out at the hips, place a kitchen chair on each side, to prevent this. Important... don't lie with your legs stretched out. If you do, the weight of the legs will pull the pelvis forward and this results in an arched back. You should avoid this if you can. 3. Support your head with something firm. There is a natural gap between the flat part at the back of the head, and the floor. If you don't support your head the neck will tense in order to support the head/neck relationship. Traditionally Alexander teachers use a small pile of books (non-fiction ... just kidding) .. a small pile of paperbacks (which are softer than hard backs) about the height of the width of the palm of your hand. The books go under the knobbly bit at the back of the head. It should feel easy, and with your head continuing to rest on the books you should be able to gently lower the chin toward your chest (like nodding). Test to see if you have the height right for you. 4. Place the palms of your hands on your tummy. In the human body there is an automatic mechanism. When we lie down automatically, for a few seconds, everything lets go. Muscle activity stops because we have taken ourselves out of gravity's influence. We have nowhere to fall. However, because we are busy creatures, our brains tend to be continually buzzing with a hundred thoughts (many of them useless white noise). The trick is to learn how to maintain the 'stopping'. If you pay attention to your experience and resist your habit of always mentally being somewhere else, you can learn to maintain the letting go. If you continue to think of other things you'll continue to generate the tension which created the bad posture. Learn to be in the moment, and then you have a chance of becoming aware of the thought processes which cause you to pull yourself out of shape. Often, these thoughts can be related to fear, or a range of other issues. What we think of as 'mind' and 'body' is an artificial construct. We are one indivisible entity, and negative thoughts inevitably have a negative consequence in the muscles, since all neural connections in the brain ultimately end in muscle. As you get better at lying down in this way, this gravity will continue to pull you toward the floor and slowly, over time will help to push your neck back toward the floor. Ditto with the shoulders. As this happens the chest muscles will begin to release and you'll find your breathing improves because the rib cage will be less constricted. This is a passive process ... but that's what we want. We then avoid generating unnecessary tension. You can't let go of tension by creating it. This is a gradual process. You will need to do this three times a day, if you can ... for no more than 20 minutes at a time (more than this you'll get stiff). This is necessary because most people use far more muscular tension than they need to carry out their activities. So while you're letting go when lying down, your habits of tension will still be there and active when you stand up. They will reimpose themselves (until you get better at preventing this). If you find yourself falling asleep, stop, and have a nap, instead. This process isn't about sleep or collapse. It's a learning procedure. One in which you're paying attention to how YOU, yourself, without realising it, are actively pulling yourself out of shape. Alexander teachers use the term 'pulling down' to describe what most of us (unnecessarily) do. If you lie down regularly and PAY ATTENTION (that is, don't lie there thinking of anything other than letting go ... which you'll find hard to do at first), little by little you'll learn to maintain the 'letting go' in the upright when going about your everyday activities. The challenge is to see if you can maintain the letting go (and thus any improvements in posture that gravity has wrought) in the upright ... because it's in the upright that we generate most of our postural problems. It's important to understand that we all need muscular effort to move and work. So I'm not explaining how to achieve 'total collapse'. You can't chop wood without energy or effort. The process is about learning to generate enough effort to carry out a task and NO MORE than needed. Many people generate sufficient tension to chop down a tree even when they are cracking a hard boiled egg. This works, but you must be patient and diligent. Don't miss bits out. Don't think you can drift off, or sleep or make mental shopping lists. If you stick to the key points you'll gradually learn to be captain of your own ship, rather than at the effect of your own unconscious habits. Finally, most people are out of shape because they are creating too much tension. The answer is to find out how you do this, and learn to stop doing it. Don't do more, do less. P.s - the lady in the video has done a great job, and I'm not criticising her at all.

people dont understand how this is becoming a huge issue; especially from computer usage. I am suffering from this and i get so much pain in the upper part of back from using my mouse. i am right handed. My son has developed scoliosis from heavy book bag and computer usage he's in middle school.

Unfortunately, I have a really bad hump so I have started doing these exercises today - 22/09/20 I will update every week about it. Wish me luck ♡ Week 1: done✅ I don't see any change BUT I do feel more upright. I hope next week I will see more results Week 2: done✅ Well. I don't know if I imagine it or there is a tiny change in my hump, but I think it got a little bit smaller - I guess my hump has a lot to do with my weight because I am overweight. So I started dieting and drinking lots of water in the past two weeks and I think it's good for my fat hump. Anyway, I think it's getting better, guys. I'm happy. Week 3: done ✅ Now I see the results I wanted so much. There is a change in my hump from the day I have began to do these exercises. I still have a long way to go, but it's getting better every week.

I was a ballet dancer all though school, I had perfect posture. I'm so disappointed in myself that my posture has deteriorated from working in an office and cycling every day. But working hard at improving it again. Thanks for the stretches. They seem helpful.

3 days in and my back pain has improved! I’m going to continue to do these. I’m excited for the results. Thank you so much for posting.

Absolutely superb stretches. As a 6"4 guy with really tight chest & forward head posture and ex bench presses for years these are the biggest stretches for opening. Thank you!

As an office worker this is my life saver! I am doing yoga, and many different workout. But finally I found this easy correct posture fixer.

Posture education isn't given enough attention

wow the first excersice was really helpfull, it was a little hard to do but now i can sit up straight much more easily and feel my arms more "capable to reaching things on my sides" idk if you can understand that but thankyou

Thank you for these! It's nice to see some new stretches/strength work. Will be incorporating it into my yoga class.

Thank you for this! I found not only the stretches themselves to be very helpful, but your style of teaching very relaxing and easy to follow. Even the music is perfect - perfect style, perfect volume. Just background noise in the silent parts of the video...

Thank you very much. I have methods and confidence to recover my body now! cry...

Doing that first exercise has helped me incredibly!!! I cannot wait to do the rest daily!

Thank you, my headache, neck pain and jaw pain are gone after following you throughout this video. Thank you 💖😊. Just 9 minutes cancelled out days of pain 👍

Thanks for including the side and back views.

Thanks.... My back hump is almost fix by doing this excercise continue 1 mouth with cardio

I think I have it because of carrying heavy book bags as a student back in the day. Then I gained weight. I'm working on my way right now and my posture. Thanks for sharing

I want to keep clicking the thumbs up. I was taught these exercises by a very experienced PT, but she didn't explain them as well as this video. For example, using the ears as the axis of rotating the head down. I can do these exercises more effectively now, and I can feel it.

It works. I hv been finding how to deal with my shoulder pain. Thank you for this video.

I really needed this stretches. Thank you so much for your time.

I did this last night and I started doing it tonight and just realized that i had no pain today WOW thanks

Thank you very much. God bless you and your family

This is amazing. Thanks for reminders to breathe. I did the YWLT first, then this stretch, and I feel taller and less tense already. Now to do this daily forever!

These exercises are Amazing!!! You are so professional... subscribed!! ❤

I can't wait to get started. I've had 4 cervical surgeries and can literally feel my head isn't in the proper upright position! Thank you!

The best explanation and solution to this problem that I've heard.

Your voice totally calmed me

Awesome, thank you so much. I am going to start doing these everyday. I am a pianist, and spend a lot of time looking down as I practice. I try to have a balanced posture but years still do damage.

Great exercises. Thanks very much. Tried it already and definitely feel more open in the chest.

Very informative. As a massage therapist I frequently see clients with this posture and after every session I recommend similar exercises. Being aware of your posture and correcting, along with simple back and core strengthening excersises can go a long way. Massage also helps to relax the tense and contracted chest muscles that further pull on your neck muscles.

This video has helped me more than the tens of thousands of dollars I wasted during decades of pain. Thank you!

*Even KZfaq knows that I've a bad posture. Suggesting me random videos now. Okay!*

I have started these exercises today 17 may 2019 Update you about results every week 22 may 2019 :- I had a neck hump. Which was the fat deposite at the backside of my neck leading to forward head posture. I did these exercise and exercises taught in her another video to reduce neck hump I am doing those exercises since last 5 days (20min each day) I find m neck hump is reducing but I still have a forward head posture may due to my weak back muscles. I will continue these exercise and I also do overhead press with dumbbells ,try that too .. Update you soon about the results 🙏 thank you for your time 😊

I love you excerise, so easy to follow for someone who has never done it, thank you 😁 especially after a long hour at work, i feel like my shoulders are so much more relaxed after trying it for tha first time.

Excellent, thank you!

very professional production for such a low subscriber count. keep it up and eventually this channel may get big

my dog does NOT appreciate me using her leash and not taking her for a walk lol

This is exactly what i needed, thank you so much. I’ve been suffering from nerve impingement in the neck due to that bad posture.

Brilliant way to start - I am post-60 year old woman and appreciate a gentle start, but with a definite goal.

I'm going to do this everyday. I feel relaxed after my first try.

*About 10 yrs ago my head started to feel very heavy and it was very painfull, my head started to drift forward and in the mornings my head felt so heavy i couldnt lift it off my pillow and i had to role side ways then hold my head and try get off the bed, i went to the doctor with my head held forward and he went and got a neck brace then felt up my spine all the way to my neck asking were about hurt most which was the small bones in the back of my neck, he called an ambulance and at hospital they xrayed my neck 1st while i was waiting for a scan as the scan can see things better but just looking at the xray they could see i had a slipped disc in my neck and they told me the slightest wrong movement could paralize me from the neck down and i was admitted and on traction day and night for 2wks till the disc slipped back into place. So if anyone finds they have started to hold there head forward always go and see your gp it could be serious.*

I just did the last exercise with a resistance band. Although I felt a lot a tension in my shoulders, I felt a lot of tension relief in my neck. My job has me in front of a computer, so I have been working on my posture. Fortunately, I am able to go to a gym during lunch, so I get a break from sitting. I believe this exercise is a must and will do it periodically, throughout the day.

Short and to the point! Very helpful

beautiful video. Thanks a lot for the exercises. I started doing them everyday in the morning

What a lovely lady. Thanks for this valuable information.

im so grateful to this video!!

I am crying 😢 after do this exercise omg thank you so much

very informative..good demonstration

I just found your videos and enjoy them a lot, because you give clear instructions and are not hyper at all in your presentation. Also, a BIG PLUS for me is the very subtle music. I have to turn off many of the exercise videos because the music is distracting and very annoying. Thank you for the quality I see here. I'm sure they will be helpful to me.

Thank you so very much! Excellent teaching and demonstration! 🙏

This is the most informative video I´ve ever watched!

<a href="#" class="seekto" data-time="235">3:55</a> is where the exercises start

Yes thank you KZfaq recommendations I’ve been looking for this video exactlyyyyy

Thanks for your teaching!very useful and easy to do.

I so need this , so glad I found this channel 😉

I'm blame the fucking cell phone's for this everywhere I go I see people leaning forward while scrolling through their phone's young and old

This video is great I live in a wheel chair and these exercises are perfect for me. I'll let you know how it goes

Wow I love this I'll definitely be visiting the App Store for the three hour app!!

you really know your stuff! I like how you explain the positions.

The green flash at 3 mins or so and others can be eliminated by opening both the fcp events and fcp projects folders. Inside respective project and event folders are RENDER folders. Delete the folders inside the render folders. Trash them. Then reopen final cut pro and immediately share. These are broken render frames that indicate a build up space eating files. Ive saved more than 200GB of hard space by deleting them. Now I do this monthly. Thanks a lot for such good information. 👍👍👍👍👍

Excellent video ! Thank you VERY MUCH. Sooo helpful. Greatly, hugely appreciated.

Great explanations and demonstrations easy to follow.

Great help. Thank you

Generation Z better start this now

Thank you very much! Very clear and easy to understand, well illustrated. Question: Is the side way stretch (w/leash over head) safe for people with hyper mobile shoulders / joints? And what about the other exercises?

Awesome stretching. I needed this!! Thanks 🙌

brilliant video.. thanks

So does this reduce the fatty area in the back of the neck with time as well,?

Excellent presentation! Thanks so much for creating and posting!

Exactly what I need thanks for this

Excellent info! Thanks!

4’30” my rotator cuff cried.

how do you relax? for example on a couch its very easy to slouch into it and difficult to always remain so upright...

This is fantastic!

Tried massage gun, cervical memory pillow, the result was not not very appealing. But myaan Cannot explain how relaxed i am feeling after doing this set of excercise for just 5mins!! It feels legit good. Thankyou! Subbed.

Hi! I've been following the exercises shown in the video, but I'm experiencing really bad back & neck pain after doing them for a week or so. Is it normal? Any tips? I took a few days off it, but it didn't help, unfortunately.

This works, I’ve been doing it over a year now

Excellent demo. Thanks.

You are so great with this!

Pretend you have a high pony tail at the crown of your head. Pretend a giant is pulling it straight up. Your entire spine will fall into line.

For how long I have to do each step?

This is so awesome, thank you

ugh i have this problem but i thught it was bc i have 2 bulging cervical discs. been trying to find a way to fix it for yrs. finally glad i found this video!!

Very good but would prefer without music,, Thank you x

She looks like Laureli Gilmore

Great exercise! Very clear thank you very much.

Thank you for this helpful tip!

Thank you

I have corrected my forward head posture but now I got a double chin. How can I get rid of that?

I tried and it’s very effective. I could feel the stretched.👍👍. Thank you

I just found this channel! Thank you, thank you, thank you 😊

I start laughing at the picture of the human that has the head on the other room the good part is that you can hear other people's conversation

how do you sleep to help the neck, I always end up with my neck hunched or with it whipped back

Whatever was said in a first few minutes made perfect sense. A little experiment with just rotating head on ear line and mid spine accordingly while sitting, walking or performing activities brought a massive relief and realization what it is about. Bad habit: all it is. While watching my 1 year old I realized that it is not us teaching which muscles to use for activities - they watch, but learn and come up with some combination themselves. Myself: became unable to work because of forward head posture. Back muscles got exhausted resulting in difficulties to stand. and sit , not to speak about work. Also a bunch of other health problems. No matter what exercises I tried - nothing worked well. I shall see what this realization will bring about in 1-2 months time, just by consciously learning how to hold body alignment. One thing looks mysterious to me: this is an introduction to a 3 hour video series with over 100 stretches. This looks like full time job, but who has an extra 24 hours a day? Thank you

Awesome.. will start woth these exercises. Thanks a lot for sharing