very nice and well made video... thanks for taking the time to explain it all. Will definitely follow your suggestions and incorporate Yoga to it. All the best!
I really love the video, I am going to fav it but I have a question, in sport such like soccer or martials arts, do you have an idea of the advantage of having a really great posture? like ex: more quality breathing (results in a better cardio) better balance (better power generation by hips and back rotation) and stuff..
Once you've curved your neck and rounded your shoulders from bad posture it's permanent. You can work at keeping it from getting worse but you can't correct what damage has already been done. If you're a head forward hunch back then that's what you're gonna be for the rest of your life. Make friends with your dowagers hump because you'll never get rid of it.
I have two problems and would love your opinion. First, I have the forward and slight beginning of dowager hump. But to complicate this further, I may need to have breast reconstruction (due to high breast cancer risk). This also causes shoulders to move forward due to scar tissue in pectoral area. Are there exercises to help loosen that area too? Are the exercises similar? And should I go to a chiropractor or physical therapist for these issues? I live in Santa Monica, CA (Los Angeles area).
I use the computer a lot I do lean forward with my head and hunch my back even when I'm sitting and eating it’s not really something I can control since I have been doing this for a long time and in most cases I don't even realise :( I want to fix it. Help please. How do you suggest sitting?
What is the best sleeping position for people with a forward head posture because I have tried sleeping without a pillow and trying to keep my neck aligned with the rest of my back but it a little bit painful and I am a little bit worried about getting a double chin from trying hard enough to align them (I'm not sure if this could happen). I am sure I'm doing so many things wrong?.
I am convinced that I have lordosis; I've even told my family but they think I'm crazy. Your videos gives me insight for the knowledge. I know I'm not "seeing things".
Not really. The problem in most people is that the upper thoracic region is fixated in flexion. Therefore, if attempting to lay without pillow, the neck would just fall into extension.
This is cool informative video, im gonna use this as visual aid for my patient for them to learn how important proper posture in their daily lives.. Thanks
Sam - I really appreciate you taking the time to produce such an informative video. Just making adjustments in the way I hold my head while at my desk has provided some relief. Can you advise about how to find someone locally to get directed therapy so that I don't do something wrong and can really measure my progress? Is it a chiropractor I should look for? Any particular skill set I should seek? Thanks!
Its really amazing to me how difficult it is to find practitioners that know this kind of stuff. Most chiros and PTs have hideous posture and not a day goes by I don't see a patient who has been to 15 practitioners and not a single one of them identifies and corrects the most simple issues. You unfortunately really have to hunt to find a good practitioner. I suggest finding a Rolfer.
I just started practicing 'correct posture' and it really strains the middle of my back and also the neck when i bring my chest up...doesn't seem to be helping at all.
can forward head posture give you pain in your upper back, neck and tension headaches? i also have nerve discomfort in the back of my neck because of tightness of the muscles back there.
a doctor took some xrays and told me I have a straight neck, and two cervical discs bulging... I used to slouch a lot on my desk in front of the computer... can forward head posture causing all this?
by the way, when I move my head back liek u show, my upper back hurts a bit.
Actually, that is a bad idea. Most people can not do the full retraction of the cervical spine. Therefore, when they lay on their back, the head drops into cervical extension, and can agitate the problem further. 1 pillow minimum.
Thanks for the quick response. In that case could you recommend me some of the pillows that could benefit my neck posture during sleep? I'm currently using a polyurethane foam pillow, but I still find the pillow too tall for my neck.
@kleash the pillow that has helped me tremendously with my headaches and neck pain is one of those posterpeudic memory foam with the groove in the middle.
@HolisticSam Hei, Sam. Thanks for informative videos. About lifting the chest (after years with a kyphotic posture) this is not easely done!. Could you show us way how to stretch the chest as part of å program to be able to lift it propperly. J@n
Will these exercises actually help correct your curved spine up by the neck?
Also, I'm starting to see the beginning stages of this hump on the back of my neck, how long will it take (it being small and all) will I see results?
Not fully, but its a great start. Most people with rigid thoracic spines will need to do exercises and self mobilizations to correct that curve fully. It can take months. Even with clients I see personally, 3 months minimum with progressive movements and mobilizations. Don't rush it. If you do, it may make you hurt!
Well, I've been trying this exercise over the past week, and may have over don it a bit. I've been feeling the faintest sense of vertigo a few times since yesterday ... Could it possibly be due to overdoing this exercise?
Is this chest lift, and chin exercise to be done as an exercise, or should we try to constantly throughout the day, keep our chest lifted? Should this be done sitting or standing or both? I don't understand if this is meant to be a permanent posture, or just something done throughout the day as an exercise. If that be true, how often, and how long each day should this be done?
Both. For most people this is an exercise, because the postural muscles are too weak. I suggest low amounts to start with. Holding for 1-2 minutes every hour on the hour. Time can be increased as muscles strengthen and don't get agitated from forcing the new alignment.
When I do this I get "fatigued" in my upper chest and upper back, is that normal? I also have an anterior pelvic tilt (that I push back with activating glutes and abs temporary while doing this). Thx
@HolisticSam Thanks for the helpful videos. My forward head posture has gotten to the point where I feel muscle pain in my shoulders.I also have alot of discomfort when sleeping. Whats the best way to sleep for this condition and what would you suggest to help correct forward head posture when someone is on a computer all day? Thanks for your helpful videos!
Hi Sam, I have suffered from chronic pain in my right side of my neck, right trap, shoulder, arm even a tightness into my hand for over a year. It is especially worse after having used a computer. I have seen many doctors etc and there is no explanation but poor posture.
So I have been doing as many scap push ups, wall slides, prone cobras and face pulls as I can and almost instantly started feeling better, activating my rhomboids and taking some pressure off the trap.
Hi Sam, I have suffered from chronic pain in my right side of my neck, right trap, shoulder, arm even a tightness into my hand for over a year. It is especially worse after having used a computer. I have seen many doctors etc and there is no explanation but poor posture.
So I have been doing as many scap push ups, wall slides, prone cobras and face pulls as I can and almost instantly started feeling better, activating my rhomboids and taking some pressure off the trap.
Hi Sam, I have suffered from chronic pain in my right side of my neck, right trap, shoulder, arm even a tightness into my hand for over a year. It is especially worse after having used a computer. I have seen many doctors etc and there is no explanation but poor posture.
So I have been doing as many scap push ups, wall slides, prone cobras and face pulls as I can and almost instantly started feeling better, activating my rhomboids and taking some pressure off the trap.
@HolisticSam Thank you for the videos! I have come a long way with my head posture. Does strengthening the abdonimal muscles help to correct sway back? Thanks!
These are the best exercises I have seen demonstrated and I am going to start doing them immediately as I do have a "neck hump" and have had one for since my early 20's. I have high hopes the will help!
Anterior pelvic tilt creates extension in the lumbar spine. When this happens, your bodyweight goes forward. In order to counter this, the curves in your thoracic and cervical spines must accommodate. The result is usually forward head posture.
have u seen changes in people with fhp who do this and if so how long does it take to see results?
DLozinski25 3 weeks ago
very nice and well made video... thanks for taking the time to explain it all. Will definitely follow your suggestions and incorporate Yoga to it. All the best!
FiPoSan 1 month ago
Thanks so much!
CJFRANKS7 2 months ago
Interesting posture corrections.
tyciol 4 months ago
@tyciol
watch vids by KATHLEEN PORTER
AnatomicalALIGNMENT 3 months ago
What kind of doctor could help me? Physical therapist? Fitness trainer? Chiropractor?
guicho0o 6 months ago
@guicho0o
you need to consult a classical Osteopath , one who doesnt use drugs or surgery
AnatomicalALIGNMENT 3 months ago
Excellent video. Please could somebody tell me the name of the muscle(s) which cause the movement at 1:33 in the video? Thanks.
RichieVibes 6 months ago
I really love the video, I am going to fav it but I have a question, in sport such like soccer or martials arts, do you have an idea of the advantage of having a really great posture? like ex: more quality breathing (results in a better cardio) better balance (better power generation by hips and back rotation) and stuff..
Thanks alot!
alifak1 6 months ago
Once you've curved your neck and rounded your shoulders from bad posture it's permanent. You can work at keeping it from getting worse but you can't correct what damage has already been done. If you're a head forward hunch back then that's what you're gonna be for the rest of your life. Make friends with your dowagers hump because you'll never get rid of it.
TheBrindleBoxer 6 months ago
@TheBrindleBoxer i smell bullshit
vONESHOTKILLERv 6 months ago
I have two problems and would love your opinion. First, I have the forward and slight beginning of dowager hump. But to complicate this further, I may need to have breast reconstruction (due to high breast cancer risk). This also causes shoulders to move forward due to scar tissue in pectoral area. Are there exercises to help loosen that area too? Are the exercises similar? And should I go to a chiropractor or physical therapist for these issues? I live in Santa Monica, CA (Los Angeles area).
SkinBiology 7 months ago
Thanks Sam, Im gonna try this!
Theguns491 7 months ago
I use the computer a lot I do lean forward with my head and hunch my back even when I'm sitting and eating it’s not really something I can control since I have been doing this for a long time and in most cases I don't even realise :( I want to fix it. Help please. How do you suggest sitting?
sk4eva123 7 months ago
What is the best sleeping position for people with a forward head posture because I have tried sleeping without a pillow and trying to keep my neck aligned with the rest of my back but it a little bit painful and I am a little bit worried about getting a double chin from trying hard enough to align them (I'm not sure if this could happen). I am sure I'm doing so many things wrong?.
sk4eva123 7 months ago
I am convinced that I have lordosis; I've even told my family but they think I'm crazy. Your videos gives me insight for the knowledge. I know I'm not "seeing things".
lexxypexxy 8 months ago
@noclassatall
Not really. The problem in most people is that the upper thoracic region is fixated in flexion. Therefore, if attempting to lay without pillow, the neck would just fall into extension.
HolisticSam 10 months ago
@HolisticSam i got kyphosis so that cant help but glad people like you helping others. ty
WutangClan4LiF3 9 months ago
This is cool informative video, im gonna use this as visual aid for my patient for them to learn how important proper posture in their daily lives.. Thanks
odeptrp 11 months ago
I am watching this clip everyday to follow your instruction.
My neck pain is already 70% better after 3days.
Thanks so much.
pusanpa 11 months ago
Sam - I really appreciate you taking the time to produce such an informative video. Just making adjustments in the way I hold my head while at my desk has provided some relief. Can you advise about how to find someone locally to get directed therapy so that I don't do something wrong and can really measure my progress? Is it a chiropractor I should look for? Any particular skill set I should seek? Thanks!
newmexicoflygirl 1 year ago
@newmexicoflygirl,
Its really amazing to me how difficult it is to find practitioners that know this kind of stuff. Most chiros and PTs have hideous posture and not a day goes by I don't see a patient who has been to 15 practitioners and not a single one of them identifies and corrects the most simple issues. You unfortunately really have to hunt to find a good practitioner. I suggest finding a Rolfer.
HolisticSam 1 year ago 3
Sam ... excellent, clear and concise! Thank you for posting. You now have a new subscriber!
MDCohen1963 1 year ago
I just started practicing 'correct posture' and it really strains the middle of my back and also the neck when i bring my chest up...doesn't seem to be helping at all.
nickmooreimages 1 year ago
nice video..thanks for sharing
saarahkhan 1 year ago
can forward head posture give you pain in your upper back, neck and tension headaches? i also have nerve discomfort in the back of my neck because of tightness of the muscles back there.
a doctor took some xrays and told me I have a straight neck, and two cervical discs bulging... I used to slouch a lot on my desk in front of the computer... can forward head posture causing all this?
by the way, when I move my head back liek u show, my upper back hurts a bit.
is this normal?
TheYaom 1 year ago
Hi, I'm wondering if sleeping without pillow could increase the efficiency of the retraction? Thanks.
kleash 1 year ago
@kleash,
Actually, that is a bad idea. Most people can not do the full retraction of the cervical spine. Therefore, when they lay on their back, the head drops into cervical extension, and can agitate the problem further. 1 pillow minimum.
HolisticSam 1 year ago
@HolisticSam
Thanks for the quick response. In that case could you recommend me some of the pillows that could benefit my neck posture during sleep? I'm currently using a polyurethane foam pillow, but I still find the pillow too tall for my neck.
kleash 1 year ago
@kleash the pillow that has helped me tremendously with my headaches and neck pain is one of those posterpeudic memory foam with the groove in the middle.
TheYaom 1 year ago
@HolisticSam Hei, Sam. Thanks for informative videos. About lifting the chest (after years with a kyphotic posture) this is not easely done!. Could you show us way how to stretch the chest as part of å program to be able to lift it propperly. J@n
poj1001 1 year ago
@kleash I'm also wondering this, can u let me know if u get an answer lol
rokinuplate 1 year ago
Will these exercises actually help correct your curved spine up by the neck?
Also, I'm starting to see the beginning stages of this hump on the back of my neck, how long will it take (it being small and all) will I see results?
elizabeth0093 1 year ago
@elizabeth0093,
Not fully, but its a great start. Most people with rigid thoracic spines will need to do exercises and self mobilizations to correct that curve fully. It can take months. Even with clients I see personally, 3 months minimum with progressive movements and mobilizations. Don't rush it. If you do, it may make you hurt!
HolisticSam 1 year ago
@HolisticSam What exercises can I do to correct the vulture neck? ....What do u recommend ?
gobais53 4 months ago
@gobais53
Inversion therapy , and get this machine
BODY BRIDGE
AnatomicalALIGNMENT 3 months ago
Hey Sam
firstly great video!
just wondering, approximately how long will it take to see significant results
from these exercises?
ive had this problem pretty much throughout my teenage life
willopuck 1 year ago
Well, I've been trying this exercise over the past week, and may have over don it a bit. I've been feeling the faintest sense of vertigo a few times since yesterday ... Could it possibly be due to overdoing this exercise?
NeuronTree 1 year ago
@NeuronTree it actually seems a bit like a brain shiver or zap
NeuronTree 1 year ago
@NeuronTree really, it would be kind of nice to know what it might be.
NeuronTree 1 year ago
Is this chest lift, and chin exercise to be done as an exercise, or should we try to constantly throughout the day, keep our chest lifted? Should this be done sitting or standing or both? I don't understand if this is meant to be a permanent posture, or just something done throughout the day as an exercise. If that be true, how often, and how long each day should this be done?
GreatSongwriters 1 year ago
@GreatSongwriters,
Both. For most people this is an exercise, because the postural muscles are too weak. I suggest low amounts to start with. Holding for 1-2 minutes every hour on the hour. Time can be increased as muscles strengthen and don't get agitated from forcing the new alignment.
HolisticSam 1 year ago
when i push up the chest, after a while i get a tension feeling in the lower back... is it normal? will it go away once i get used to it?
Sitara04 1 year ago
When I do this I get "fatigued" in my upper chest and upper back, is that normal? I also have an anterior pelvic tilt (that I push back with activating glutes and abs temporary while doing this). Thx
Koshkesh88 1 year ago
@HolisticSam Thanks for the helpful videos. My forward head posture has gotten to the point where I feel muscle pain in my shoulders.I also have alot of discomfort when sleeping. Whats the best way to sleep for this condition and what would you suggest to help correct forward head posture when someone is on a computer all day? Thanks for your helpful videos!
hypocrisy470 1 year ago
This video helps a ton, thanks.
Lywald 1 year ago
Thanks!
obesejim 1 year ago
This is exactly what I have. Thank you for posting this video! Very helpful!
Aellius88 1 year ago
Thank you! This may well have done me more good than a semester's worth of philosophy ...
M3tanoia 1 year ago
This has been flagged as spam show
Hi Sam, I have suffered from chronic pain in my right side of my neck, right trap, shoulder, arm even a tightness into my hand for over a year. It is especially worse after having used a computer. I have seen many doctors etc and there is no explanation but poor posture.
So I have been doing as many scap push ups, wall slides, prone cobras and face pulls as I can and almost instantly started feeling better, activating my rhomboids and taking some pressure off the trap.
theruggedmonk 1 year ago
This has been flagged as spam show
Hi Sam, I have suffered from chronic pain in my right side of my neck, right trap, shoulder, arm even a tightness into my hand for over a year. It is especially worse after having used a computer. I have seen many doctors etc and there is no explanation but poor posture.
So I have been doing as many scap push ups, wall slides, prone cobras and face pulls as I can and almost instantly started feeling better, activating my rhomboids and taking some pressure off the trap.
theruggedmonk 1 year ago
Hi Sam, I have suffered from chronic pain in my right side of my neck, right trap, shoulder, arm even a tightness into my hand for over a year. It is especially worse after having used a computer. I have seen many doctors etc and there is no explanation but poor posture.
So I have been doing as many scap push ups, wall slides, prone cobras and face pulls as I can and almost instantly started feeling better, activating my rhomboids and taking some pressure off the trap.
theruggedmonk 1 year ago
Thanks, this is the best demonstration I found on the internet for forward head posture correction.
harrytuttle1 1 year ago
Thanks, this is the best demonstration I found on the internet for forward head posture correction
harrytuttle1 1 year ago
Good speaker
antoinefilms 2 years ago
ok may sound silly but where is part 1?
scorpio1066 2 years ago
@scorpio1066 ,
If you look in the "related videos" column on the right of this page, you will find it.
HolisticSam 2 years ago
@HolisticSam Thank you for the videos! I have come a long way with my head posture. Does strengthening the abdonimal muscles help to correct sway back? Thanks!
Fightnight92 1 year ago
These are the best exercises I have seen demonstrated and I am going to start doing them immediately as I do have a "neck hump" and have had one for since my early 20's. I have high hopes the will help!
cara0111 2 years ago
Sam
What is the relationship of the pelvis vis a vis the forward head posture.
zimgeo 2 years ago
@zimgeo,
Anterior pelvic tilt creates extension in the lumbar spine. When this happens, your bodyweight goes forward. In order to counter this, the curves in your thoracic and cervical spines must accommodate. The result is usually forward head posture.
HolisticSam 2 years ago
Sam you videos are an excellent resource.
I use these with my Sports Massage clients to help them understand & watch through your explanations of back pain...
:)
x3Dre 2 years ago
nice simple video. very good
bookskamaki 2 years ago 11
@bookskamaki you call that simple
azianberry 1 year ago
@azianberry I understood it quite nice. If someone wants to go deep maybe he should study other videos too
bookskamaki 1 year ago
Great information, keep them coming.
JasonGMoir 2 years ago 2
Thanks Sam
ss4vegeta1 2 years ago 16