Corrective Exercise for Forward Head Posture and Upper Crossed Syndrome
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- Опубліковано 24 кві 2015
- Dr. Brendon Bradley shows how to identify and correct forward head posture and upper crossed syndrome.
Visit Dr. Bradley's website here: bradleychiropracticnutrition.com
Yes it helps! In 3 weeks, i started to gain the strength on my neck area. Now my posture is getting better. Thanks alot to the creator!
wow really that awesome
bro, will you kindly help me?
How often did you do it a day
I remeber that i started with 5min for the first few days and increase 1min on the next day until i achieve 15min a day. I also use some strengh to my abs to ensure my body below the neck stay as straight as possible
@@grivhuey bro my neck make the letter 3, I have a bed and It's impossible to sit properly when you have a sister in your constantly watching you if your sharing a room.
1.8 million views....there must have been thousands upon thousands of people who now have better posture because of this video. Thank you.
Indeed and i am one of them. I've been looking and trying (not in a hardway) for correction for almost 10 years. I consider what i've learnt from this video is one of my life-changing.
But i would say one cant change the bad posture with only watching this video unless u consistantly work for it for 3 weeks.
I feel like I have to choose between these two:
- Bad posture, nice chin
- Good posture, double chin
Mewier lol ikr
Mewier me too!
Mewier just try to touch your nose with your tounge 15 times or kissing the air with your head up 15 times everyday after you do this and your chin will be okay😉
SUCKRPUNCHED, nope. even skinny ppl have same problem if they try to exit bad posture
just straighten your neck as much as you can and the double chin will go away(if you have low body fat)
tried this for 6 weeks. 1 week i noticed my neck muscles and shoulder were a lot of more "stronger". now vritually zero posture issues. Of course you have to notice to fix your posture so when you notice yourself hunching, straighten your posture and keep doing this exercises. You were hunching for many years to it takes time to strenghten the muscles
2:28 is when the exercise starts
Cody Davidson thanks bro
You sir are a hero
Lol thx mate!
Tnx
Thank god!
to much gaming got me here
Bruhhhh same.
RoyalxBanks same I look like shit now
*too
i feel the same pain
Same like a shit
Thank you for this! This is the simplest and quickest way to get better posture that I've ever encountered. It's straight to the point, and you can feel it actually working in just a few minutes.
hey, did you get taller after fixing your posture
I have seen tons of posture correction videos and your video has the simplest and most effective way of correcting forward head problem. So simple and yet so effective.
WLK F. Thanks so much. I'm glad it resonated with you.
try this with arm movement exercises while in posture, slowly raising arms at your sides, and then raising a hand as high as you can while your other is on your chest/alternating. You will feel it! This posture exercise you show is great and I'm going to implement it into my routine, normally would do the same but without leaning off the wall, and then do my arm movements. I find the movements add another depth into the muscle coordination and posture repair.
I totally agree!
azonicrider32 for check. thanks
How many times do I need to do a day?
When you don't have a good posture (like myself) these exercises hurt so much but I know they are good! It's just that my muscles aren't used to it
Did it work?
Number
@@rathodkalpeshbhai3573 ???
Thats why u do so ur body gets used to that position...
@@icecreammachine7636 no shit
I have immediately found it effective. This exercise is extremely helpful after I have tried soooo many. Thank You with great sincerity.
The main problem with this is that it is hard to know if you are doing it right without some trained observer.
+Andrew E Yes it does help to have a trained observer watch you. If you can get someone to watch you, even if they aren't trained, just have them look at you from the side and line up the opening of your ear with the middle of your shoulder and then the middle of your hip.
I also think if working w/seniors who have long established forward head position/upper cross syndrome there should be a modification. Perhaps a way to gradually move the head closer and closer to the wall (i.e., putting a yoga block behind the head initially, etc.). Just my two cents! Thanks though. I love what you've done here. Gina
Brendon Bradley, DC
My sofa sinks in on the back when I sit on it. will it still help me?
look in the mirror and do it...
@@BrendonBradleyDC do you think people with kyphosis like me can improve by doing these exercises?
that gravitational pull you feel after you finish on the head and neck is amazing!
Thank you so much for these! I was afraid it won't work as my posture was really bad. But I stayed consistent with the practice and after a few months it made a HUGE difference. Not feeling self conscious anymore wearing my hair up!!
hey, did you get taller after fixing your posture
@@efraimshilongo i presume they will gain some cm's depending on their neutral heights in my case maybe i will gain 1 to 1.5 cm
As a personal trainer I see this quite often and this is a very informative yet concise video. Thanks Brendon, keep up the great work!
It's been 6 years now. Has it worked?
@@stevebuddy6827 yeah, i am also curious
hey, did you get taller after fixing your posture
After just 3(!!!) days, I got better neck mobility (previously I was not able to turn my head to the right fully). So easy to do, the best exercise! Totally recommend.
I cannot thank you enough, I have been feeling so tired and so unwell for the last 6 weeks. I have been going to see my Osteopath who could do so much BUT I knew there was more than tight muscles. It was today I looked at my posture in the mirror and was horrified to see how bad my posture was , I did your stretching exercise and felt muscles shorted had lengthen, my shoulders dropped and opened. My head and neck felt aligned , I feel energized and feel so much better!! I will continue to do these stretches for sure .
Tips
If you dont have time
Do this while brushing your teeths
2 min in the morning
2 in the evening .
Nice idea
Make it 4min in evening
We all have time, but we are lazy as hell.
who doesnt have 2 minutes to spare? its just that we are all lazy
@@hadishams5732 Damn that's so true!!
Thank-you doctor Bradley. I've just tried this exercise, being careful to follow it just as instructed, and I could definitely feel all the muscles you described respond. Not sure why the PT's I've seen haven't recommended this yet but its better than everything else I've been shown.
hey, did you get taller after fixing your posture
Started doing a lot more weight training for shoulders (especially rear delts),traps, rhomboid and core....also working out the neck muscles at the front (next to the throat) has helped A LOT
Any good video on here that you could suggest? I really need to try something fast.
this is great video ..just give it a chance
Great video! Really helps. I found the results within 2 days! The best video for this deformity!
This is a miracle! It helped me so fast! Thank you for sharing!
nucisfan17 So glad to hear that it helped you.
Brendon Bradley, DC a quick question, i also seen athleanX video about this and oppositely he was trying the strenghten the deep flexors of the neck bcuz he said when you neck is forward all the time, your neck flexors will be weak, and also it made sense to me bcuz this posture is happening usually bcuz of comlensatory extension of the neck intentionally, so isnt neck extensors strong enough already? im a bit confused and it would be great if you could clear it up, thanks.
I'm getting this from sitting in class for 7 hours a day.
Nobody fucking cares
@@Lolo-ie2gc dead
@@Lolo-ie2gc we don’t care about you either
Great procedure. Easy to instruct and effective. Thanks for sharing!
Thanks Dr. Brendon, for demonstrating a great exercise.
It seems quite hard to hold the posture for 3 minutes. But I feel encouraged by some of the validating comments of people who have benefitted from this exercise. Thank you for sharing this.
+Lalallalu It can be challenging at first, it was for me. But, with consistency and time, you will notice it becoming easier to do.
I dont know what to say to thank you enough cos what I just watched, showed results in 5 minutes. Ive always wondered why my neck is in this forward formation but with this simple exercise I changed it way too easy and fast. It even helps fixing standing posture. Im gonna continue with it until it becomes normal to me :) THANK YOU INFINITE TIMES!!
How is it now
Hey tell us. How is it now?
hey, did you get taller after fixing your posture
Nice video.Simple,easy,fast and very helpful exercise.
I'm going to start working in a chiropractic office in two weeks & this video is so straightforward & helpful! Thanks for uploading! :]
This is a great idea. I've always thought corrective exercises, stretching etc work best when you can relax into the posture by letting gravity do the work. With this one simple exercise you addressing the major muscle groups involved with a simple exercise that can be done anywhere .. After the first time I can feel the difference. Thanks!!!!
Great Video!`
Well presented!
This exercise is magic! It made all the difference! Thank you!
I think this is an exercise I will actually practice because it is so simple. Thank you for sharing this! 👍
This is the simplest technique that you can do almost anywhere, anytime. On the subway, on the bus, at the mall, standing in line, even while you're on the phone. Well, where ever there's a wall or some nice person willing to let you lean on them. Show them the video then lean on each other LOL. Easy to stand up and lean on the wall instead of slouching into an ugly hunch back! Great info and demo.
Ty Dr.Bradley ...i have been performing this exercise since last 5 month ..i see a huge improvement.
After 3 yrs how is it now? And any suggestions? Thank you
@@MrAboKhalid1 I was attending his funeral almost 3 years ago and I can say that these exercises made a real difference. He was laying so straight in the coffin - no hunched back. He had healthy stance.
@@MykolaSternenkoDroneBoyHoleMan loool
How many times a day?
@@RGR465 why did u laugh?
Great Video. Love your version of this corrective exercise for forward head posture. It's much more effective and functional than just getting a client to stand with their heels to the wall and push the back of the head into the wall.
This is extremely helpful. Thank you.
Thank you doctor, a great and simple exercise.
Thank you very much Brendon!
This exercise is really helpful. After one month I'm starting to feel better. A million thanks!
Pablo Cid You're very welcome, I'm glad you've found it helpful.
Did you feel pain on the back of your neck?
And now ?
Hello Dr. Brendon, thank you! I will use this in my Personal Fitness class of teens. Great, simple and well taught and demo with client.
I have a collegen disorder that makes all my joints garbage. Head posture is something I am constantly working on keeping proper. This video does a great job of explaining my favorite exercise for this particular purpose. I've referenced it to multiple people, and finally decided to comment boosting your ego. Thanks for being a champ and not being a quack! Cheers!
I've been dealing with systemic joint difficulties for 11 years and doctors seem to have no idea what it is, may I ask what your collagen disorder is called?
just tried it now and actually feels incredible, can feel the muscles in my back engaged after this exercise. I've been trying other exercises to correct posture such as wall angels, they also gave me relief but this one seems to be doing a lot of work to my back immediately.
I'll be sure to update if this drastically improves my posture! as I'm always seated in an office chair leaning forward
Any updates?
@@DA-bm2mj I noticed for the past few days* my shoulder and neck pain I've been experiencing seems to have gone away or lessened tremendously, I've been doing this exercise every morning I woke up for like 5-10 minutes and I think it's actually working.
As for my posture I believe I need to keep doing this for longer to see if it does anything as well as the other stretches I've always been doing before.
Definitely recommend to anyone with upper back or neck pain!
been 2 months, any significant changes?
Thank you so much for this video. I've practised this exercise three times and saw & felt a big difference. This only after some minutes. You are just great Sir 👌
But what to do?? Like just stand near the wall then step forward and let the head and shoulders be touched to the wall??? Is that the exercise to do daily???
Amazing. First exercise that iv found that makes a difference. Felt it straight away
i was playing with this same concept a few weeks ago and am glad i came across your vid... adds more validity to what I was doing lol and helps to refine the approach. great stuff
Holy smokes...3 months of clogged sinuses just disappeared after doing this for 2 days. As soon as I came off the wall the 4th time, incredible drainage right down the back of my throat (gross) . I can nose breathe again! Thank you! Hard to believe all of the complications that can arise from poor posture, go to regular doctor and they'll just give you drugs which do nothing. This younger generation are in for it as they get older, staring down at their phones all day long since they're teens, good thing they'll have your video.
Did this exercise help?
Practice having the correct tongue posture (called mewing, by Dr john and his son Mike Mew). It'll make you breath better and have an incredible jaw. They also talk about bad neck and back posture, and if you have bad neck and head posture then you probably also have bad resting tongue posture. I'm doing it and already have good results.
Also don't be afraid to look up others that talk about mewing, cuz some really know what they're talking about.
It most likely opened up clogged eustachian tubes due to bad posture in the areas of the side of the neck he was referring to in the beginning of the video
I can't thank you enough for this! I had several neck injuries in childhood, and any other strengthening exercises I've done led to terrible headaches the next day, so I did less than 10 seconds of this today. I already have dramatic improvement in easily sitting up as I type. I'm so delighted! I can't wait to see what happens as I explore this over time. 🙂
No pain today! So I did 20 seconds, easily.
@@shaynaformity1384 Nice :)
@@shaynaformity1384hey how is it going ?
@@bishwaroopdeb 2 minutes yesterday! no problem today. 🙂
@@shaynaformity1384 damn !!! Nice ,even I have been doing these on a daily basis , since last 10 days and have seen noticeable reduction in pain !!!
Thank you, I started using this with my Yoga students exhibiting forward head posture and cross syndrome!
It's the simplest but maybe the most effective corrective exercise I've tried
Man I have this so bad. It makes my upper back sore when I wake up and my neck get tired and sore throughout the day. I really want to fix my posture. I quit drinking 4 months ago, quitting caffeine now, working on quitting smoking next. After that I wanna get in all around better shape. Posture is a big step because I think it'll overall help me feel better, less sore and more confident. I wish I could come see you at your practice.
good luck
does it work please reply
thank you for sharing. I will do this until my body remembers it automatically.
This is really helpful. Thank you for posting it!
Love this video - excellent exercise and well explained.
I need this. That fucked up posture you illustrated is me all over.
This is the only exercise that's really helped me. Can't thank you enough! Just one day of doing this 4 times and I woke up feeling so much relief.
hey, did you get taller after fixing your posture
@ericdominguez1483 not really, but I may be perceived to look taller. This exercise is great tho.
@@mrjamiebowman that's unfortunate, have you recently been measured?
@ericdominguez1483 no, I still have this issue. It helps with the pain a lot. I sit behind a computer all day, and I've been able to reduce a lot of my symptoms but not all. I'll keep that in mind bc I bet there is a difference since I have rounder shoulders and fwd head posture.
@@mrjamiebowman so... did you measure yourself or not? I never asked if you still had the issue
Thank you so much for this video.
You're a good man.
Thank you Dr. Brendon. This is another effective technique.
+Sheila Ber You're welcome.
I think a lot of us have this bad posture, like me, is from being put down all the time when growing up. Poor self esteem issues. Then with getting knocked down by certain individuals, sure you're out of balance and in pain! I think I'm permanently that way now!
so give up lol.
u need to change ur prespective on life and then work on ur posture from my point of view
Aryana Saiter - Hey same thing happened to me. I had the same realization later where it has been coming from.
I don't give up though and will train these muscles now till my self-esteem follows ;-) and till the past with those few idiots / bullies have no power anymore over my posture.
Some of us feel very conspicuous when standing up straight, head up, shoulders back, chest out.....not kidding.
Rita Book - Haha, I know exactly what you mean :-)). I feel the same and always have to remind myself that it doesn't look at all exaggerated, ridiculous or conspicuous when standing straight. But it's hard to believe something else when one feels like one does.
Greetings from Germany ;-).
@@t.r.1457 im glad i wasnt the only one who thought that. wow standing up straight feels so weird.
This worked and it helped loosen the tight neck muscles. Thank you for sharing!
Great procedure. Easy to instruct and effective. Thanks for sharing!. Nice video.Simple,easy,fast and very helpful exercise..
Magnificent, I'm astounded, I also added to that wall posture (3:19) yogic breathing with pushing your diaphragm down while expanding the belly ...and suddenly I intuitively know this will be of a great help with my depression, yes I believe a bad posture could've lead to biochemical changes in brain functioning.
I think it has to do with improper balance in terms of relaxed muscles and stressed muscles, such that a bad posture can cause you to feel powerless and weak.
I assume such for the same reason that if you sit too far back you'll be prone to grow tired and even fall asleep, whereas if you sit up properly you'll only grow more and more alert as you sit.
That's exactly what I had in mind adding that prolonged states can cause permanent changes. Not so far fetched if you look at how smiling is connected with testosterone Grempington
oh great i need this yoga thing, cause i have a very bad posture and a syndrome called a hiatal hernia so i need to push down my diaphragm. please can you tell me more about this yoga exercises
well I'm not an expert Yassir but in your place I would combine this exercise and yoga's "dead man pose" , Shavasana, do it correctly and don't think it's easy.
Or vice versa, depression and anxiety can lead to bad posture because of the constant muscle contraction around the neck and lower back.
You didn’t mention how often he’s had to be done and how soon we can see results.
That's the video I was looking for.. Thanks! At last a proper analysis and way to overcome it!
I've been having severe pain in the back of my skull since I had a visit at a chiropractor along with a history of arthritis. I will give this exercise a shot.
Pain in the back of the skull is usually one of two things, or both together. First it can be tightness of the sub-occipital muscles, particularly active "trigger points". Secondly you may have fixations of the atlanto-occipital joint (the joint between your skull and the first vertebra) causing pain. Is your arthritis within your upper cervical spine? How many chiropractic adjustments did you have? There are so many variables that could explain your pain. Either you need more visits to correct the issue, or the muscular component hasn't been addressed and needs to be. Another possibility is that you have arthritis within the upper cervical spine that could be a contraindication to chiropractic manipulation. It is possible that this exercise could exacerbate your condition, so take it slow and easy. You may benefit from x-rays of your spine, if you haven't had them yet. If you get x-rays, make sure they take a view called an APOM (anterior to posterior open mouth). This view show the occiput and the first two vertebrae. Good luck
Forward neck enhances my lankiness.
Nice corresponding avatar!
...Spooderman...
@@Incognit0777 a!!a0
wow that might have changed my life a little bit, after doing this exercise for 40 secs the index finger and thumb in my left hand started tingling
+Kapil Trivedi
lol I had this too
Kapil Trivedi bro does this work.?
Awesome, Dr. Bradley, thank you so much. Will do
i'M GLAD you made this video. I think it will help me....
Hey Doc! I tried this for the first time and it worked amazingly well, I could feel my muscles 'pulling' me back into proper alignment after doing the exercise. My question is how often would you recommend doing this exercise? I don't want to do it too much and risk injury.
Did it work
When i do this, my arms start tingling and i get completely dizzy and nauseous. I hope it's a sign that i'm stretching and straining the right muscles.
This is happening to me too
Thank You for making this video for us Dr. Bradley. My posture thanks you!
Thank you for this tutorial!!
I tried this and I'm going to stick with it and see if I have improvements. I'm 44 y/o female and work a desk job. When I do this exercise I feel a lot of tingling in my fingers and my right arm especially feels a strong pulling on it. I keep wanting to move my right shoulder back inward.
Interesting I felt the same
This is great! How many times per day would you recommend to do this exercise to correct my posture. I've been working as a graphic designer for over 10+ years so now my posture is really bad. Also do you have other exercises & stretches to correct the lower curvature of the back and pelvis tilt (caused by sitting down too much). Thanks!
Very helpful! I have both forward head posture and upper crossed syndrome and am eager to try the exercise/posture. Thank you!
hey, did you get taller after fixing your posture
Thank you very much for making this very informative video Brendon. I will begin this exercise immediately and do it daily! Much love from Vancouver BC.
hey, did you get taller after fixing your posture
Thanks for this video, but it would help to see the entire body against the wall, as well. In the starting position, how far away are the feet from the wall, if at all? With forward head posture it is difficult (if not impossible) to stand with shoulders, head and heels all touching the wall. If that is what is required, what to do if you can't do all three at first? Thanks.
gigi1114 ; that’s where I got confused as well ... got pain trying to push everything against the wall... but it looks like from watching the vid again that the young guy doesn’t do that .. and he is under the instruction so it seems that it doesn’t matter to do that .
I wish Brendon would answer this question. I too cannot get my head to touch the wall unless it’s looking straight up, which he said was wrong. If I take a step away from wall, I can do it with pain. I also have no idea at that point if my back and shoulders are aligned right. I’m going to have someone observe to help me because I can’t see it.
I am astonished. Maybe this is not the case with everyone, but after I did the excercise I felt an immediate change when I walked away from the wall. It's like my head was pulled back automatically. Of course, the effect was only temporary, but along with the right streching excercieses, I'm sure it will help in the long run.
Is it effective ? Please reply ,can you describe you current posture please
@@hrishabhpandey3248 My posture is quite straight now. But I do a regular workout as well, where I try to emphasize on back muscles, plus I do a few more stretching excercises.
@@MhLiMz thank you I will try it too
great tip, well explained.
the great thing about the video is that the author gives us one and only exercies, that will work. Thanks.
awesome :) is it normal I can't swallow in this position though?
Good video, terrible sound - get some acoustic treatment in your recording room!
@@coolreflections9448 Not in that position though.
So I have this issue... have had this issue since I was a teen. The problem I run into now when I try to do these exercises is that it pushes on my esophagus. Plus creates the WORST double chin! Are these symptoms that will go away if I do this exercise regularly?
Tiffany Garrett I have the same... Did you find the reason why? Does it go away with time?
@@asmg.1848 Double Chin is because you have too much body fat!
@@ramcga Not true! Im extremely underweight and skinny yet i still have double chin when doing this.
Brilliant demo!
wow this helped me so much! so simple, shoulders back, head back chin down really streached my ntight neck out, I even felt it in the tip of my head!!
How cam you spot the alignment with your ear amd shoulders by yourself ?
klaas huntelaar There is a free app called ACAP you can get
Personally, I adore this “doso shocking guide” posture treatment that you can also lookup on Google. I have always had bad posture but ever since a colleague told me that I slouched, I want to to treat it instantly. Making use of this material, my muscles are being targeted for fixing my posture. Even with only the first day, the final results can be seen.
I have a very rough syndrome, good to have found this video! I do the exercise every day I promise! Already after the first practice I held my head differently! I am thankful!
Are you still consistent???
@@mslemo6682 sometimes😅
Excellent explanation and solution.
Thanks for this! I had been doing something similar using light resistance bands, but using a wall and bodyweight is so much simpler. It can be done anywhere at any time. One question though: is it normal for this exercise to cause pins and needles down the arms and into the hands? Is that a sign that it's "working" or am I overdoing something?
ElSeñorHayden It is not normal, but does happen with some patients. the tingling is indicative of pressure on the nerves exiting your lower cervical spine. The exercise should not only help correct forward head posture but the tingling as well. However, if the tingling continues I would seek out a chiropractor to help correct any misalignments of the vertebrae. Thanks for watching.
Did the tingling go eventually? I've just started this exercise and keep getting pins and needles down my right arm
Should only the back of your head touch the wall? I didn't really get this completely
im asking me the same question. Whats the answer?
Thank you for your helpful advice Dr.Bradley.
+عمار 23 You're welcome, I'm glad you found it helpful. Thanks for watching.
Thank you very much for sharing. It's very helpful information.
How often do you have to do this exercise?
Have you seen improvements from these exercises?
LoLUnderstated Yes major
I think 2-3 times a day is sufficient. Overworking this, just like any other excerices might tire out some muscles
Until you learn to activate the correct muscles and it becomes your permanent head position.
It worked?
That testing guy never blinked in the video...wtf
Oh yes he did
This is simply and well explained!
This was very helpful thanks much
Great video but terrible audio. Learn how to adjust the gain on your mic!
The problem is also too much reverberation in the room. Bad acoustics.
or add subtitles
I agree, this was one of my first videos and I hadn't invested in an external microphone at that time. I since have, so any video seen afterwards should be of better quality. Thanks for watching.
Really? Is this all that you can bitch about? This dude didn't have to do this video. Maybe why he has great posture is because he isn't so tech savvy lying about complaining about some background noise. Come on man!
u can add ur own subtitle by clicking the 3 dots icon, then press open transcript
it gets harder to breathe during this stretch is this normal?
vipercrazy I'm pretty sure. I'll felt the same way
Thank you so much for the advice. Barb
Great Exercise!! Thanks for sharing!!
Help! I think I'm doing this wrong because I've been doing this for 5 minutes. A month passed already and my neck is still fucked up. I don't get it.
Justin Palabay There is a concept in natural healing about time needed to heal. For every year you've had any condition or disease, it takes one month to heal or correct it. So, if you've had poor posture for 10 years, you'll need at a minimum of 10 months of consistent correction. Another example, braces for crooked teeth. The average time needed to straighten teeth is two years and then years of support through the application of a retainer. Be patient and keep working on correction.
It has been 5 years I had a bad neck
Yeah, I did this, and it barely helped as well. I found that I finally got to fix this when i started focusing on making my sternum feel great, so pushing out my chest. Thats all i focus on, and it seems to fix my hunchback and my forward head tilt, and also, my tight psoas muscle(that makes my low back ache), and so much more...
I practiced in the mirror for a long time every day and became natural soon enough