The explanation about the stretch needing to be held, not seconds, but 5 minutes, may well be the most important info I have heard in regards to changing the shape of the spine. Thank you for simple and concise instructions!
Thank you! For those that perhaps wish to have a look at the exercises directly: 1st exercise: 4.15 2nd exercise: 6.38 3rd exercise: 9.00 Thanks again!
Hyacinths Christou: Thank you, for sharing this info. It is helpful when needing to review, while trying to correctly execute these exercises. I appreciate your time needed to post this comment. Stay safe, and I hope these exercises work for you.
This is amazing. I'm a pediatrician and have been doing these same exercises regularly because it makes anatomic sense (and relieves pain from an old car accident injury). You've actually shown me a better way to do them and demonstrate to patients. The concept of teaching muscles to pull the spine back into alignment is so refreshing (and sustainable) compared to the typical chiropractor "come in monthly for an adjustment."
Great video! Side note - not everyone will have a “flat back” or posterior pelvic tilt with this posture. If you have an Anterior Pelvic Tilt and hyper lordosis with your Head Forward posture, then you need to work on training your pelvis into a “posterior pelvic tilt” and strengthening your abdominal muscles and glutes in order to hold this posture for the long term.
Thank you! I've been trying for months to fix my nerd neck with countless different exercises, but none felt as good as the first one in this video! I felt muscles tense up that i didnt know I had!
It's really simple. Step 1: Stand in front of a mirror. LOOK at how you stand and how unnatural it is. Now, use your brain to command your muscles to move you until you see your reflection standing straight. Now, feel what that feels like. Step 2: DO that.
This is exactly what I needed. Thank you. Also I really like your style of presentation; not demeaning, not preachy, but just straightforward and understandable.
Dr. Saunders. I was in a car accident almost 4years ago. I was hit from behind and had severe whiplash. I was in physiotherapy for a long time, and when I saw a chiropractor he diagnosed me with forward head posture. He took x-rays that showed slippage of the disc at C4 to C5. He prescribed a posture trainer that has helped. Your exercises are very good to alleviate pain. Thank you. Deborah
I have cervical disk disease with the 7 discs on left side of my neck completely gone. Will exercises for forward head posture help especially with the pain in my neck? Thank you
Very much appreciated. These postures and exercises have an immediate benefit. May you help countless people relieve and restore to perfect posture. All good wishes, Tenzin Dasel
Do you have a question about forward head posture, hunched forward posture, hunchback posture, or a neck hump? Ask here! SUBSCRIBE HERE: ua-cam.com/users/ChiropracticonEagleNewmarket
Should I see a chiropractor to fix my over all posture or do you think most things could be fixed by exercises and stretches? Any thoughts? I have seen some chiropractors in the past and haven't had much luck.
@@SarahLynn1116 If you have mild postural problems, exercises can definitely help...if you have more chronic ones (exercises don't seem to help) you should seek out a chiropractor....find one who uses objective testing like x-rays pre- and -post treatment so that you can actually see the changes...all the best!
Thank you for the exercises. I have pinched nerves in both shoulders and limited range of movement. Could it all be due to working in an accounting firm for hours and hours? The pain began when I started working overtime… makes so much sense. I hope I can reverse the issues. I will incorporate these into my am routine and set my phone to remind me to stretch every 30! Again, thank you!
Hi, So happy 😀 to finally see your video! I’m not really good with directions, but I’m not clear on the purpose of the towel place behind the head because it doesn’t seem like it does anything. Also, I’m going to rewatch this because a couple of parts are confusing. I’ll get back to you. Thanks
I used to get awful sinus/headaches. I tried irrigations, every kind of herbs, oils etc for sinus healing. Nothing really solved the problem. Then i noticed the pain starts with huge morning dizziness and brainfog accumulating to sinus and headache at the evening. And i found out that im sleeping exactly like you showed... Lifechanging! No big pillows and some neck exercises helped sooo much. Thanks!
Yesssss this and other exercises my physiotherapist showed me in the healthy movement clinic where I go. Just it’s important not to be lazy and besides exercises for back do not to forget to do these exercises for the neck
Thank you! Exercise 3 is so simple but immensely helpful. I’ve been working on holding my posture for awhile now and after two days of stretching, I already noticed improvement with the ease of keeping my ribs stacked and shoulders down. It’s a great one to relax and loosen my chest from GAD while listen to music
When I first saw this video I got so excited, wanted to thank you right away. On a second thought I decided to give it a real shot first. Been four days now, the first three was a disappointment because I could feel no real change other than the relief in the moment of doing the exercises. At the gym though, something has happened. For the first time in years I've had a workout that felt proper, and this really gets my hope up. 9 years ago I ripped the left arm out of its socket, few years later the other one, and ever since it's been a decline in posture and over all well being, the whole body feeling twisted at times. If these exercises are the tools to not only put a stop to the decline but reverse me back to something that feels normal, man, I would be so thankful coming across this video gets me teared up just thinking about the prospect. Would feel like a miracle at this point tbh. Gonna update this comment further along but yeah, this really has given me some hope
I’ve decided be the exercises and slept with the pillow alignment for just 2 nights and the pain relief is amazing as well as improved sleep. I’m so grateful!
Hi Jon. I had oral surgery and it threw my neck out. I am so thankful I found your channel. I have followed your suggestions regarding my situation and I have found relief. I am doing these stretches every day and I'm getting relief. Thank you! 🤗
Awesome Doc Saunders!!! These are the exercises I need to tackle 3 areas of my spine as well as my shoulders! Due to my sedentary work with computers, I have developed bad habits and this is a great way to break away from it.
Thank you so much! These have highlighted much discrepancy in my spine alignment, especially standing against the wall. I will keep at this. Priceless knowledge.
Thanks Dr saunders. I'm a physical therapist and have been through upper back and neck pain. As well as a rotator cuff repair because of a complete tear of the supraspinatus. The forward head and around her shoulders habitus is much more important than the actual position. You bring this out so beautifully in this video and give practical suggestions on fixing the habitus in a way that will actually impact how we feel. I love the way you presented your material and I wish you continued success! Thank you
Such a loooooong video...I had to ask ChatGPT to summarize the transcript and extract the three exercises: 1) Wall Chin Tucks: Stand against a wall with a small towel or face cloth behind your head. Pull your shoulders back, tuck your chin, and try to touch the back of your head to the towel. Hold this position for 2 to 3 minutes, gradually increasing the duration. 2) Scapular Placing Exercise: Lie on your stomach with your hands behind you. Tuck your chin and lift your shoulders off the floor while squeezing your shoulder blades together. Hold for 10 seconds and then relax. Repeat this exercise for 10 sets, focusing on pulling your shoulders back and tucking your chin. 3) Thoracic Traction or Stretch: Place a rolled towel, pool noodle, or foam roller between your shoulder blades while lying on your back. Extend your arms to the sides for a deeper stretch. Stay in this position for at least 5 minutes, up to 15 to 20 minutes, to stretch the ligaments and promote proper posture.
Thank you so much. Just doing the first exercise for a short time made a huge difference. I couldn't NOT stand up straight almost immediately. I needed this! 👍
Everything is tied together. I have even found that when i do cardio and follow up with a roller on my legs and hips that i my neck even loosens up. As you mentioned the pelvic tilt it makes complete sense. I have also learned how important the upper back is when correcting forward carry of the head. CHESTUP - SHOULDERS BACK - CHIN BACK... its slow but its helping my stress headaches!!
This helped me resolve serious pain and nerve pinching that my Dr.'s have been blaming on other things and keeping me heavily medicated for for years. I no longer take meds for it. Cost me so much money and so much of my health to those meds to not know this. So hard to find a good dr. these days
After watching this video I went jogging and found out that during jogging I have good posture and breathing. Thank you for the simple and effective explanation of the posture and corrective exercises.
Thank you! I did all 3 exercises two times today (morning and evening) and the tight jaw pain I’ve been having for months softened dramatically. Neck pain is gone (whew!), and mid back feels much more open. I’m looking forward to adding these to my morning and evening movement routines for the next 30 days.
Hello Dr Saunders I cannot thank you enough it was by chance I came across your video and I am so great full I have been following your excerise daily and is now feeling much better as I am not falling forward as I used to
Hi Dr. Saunder. I had open-heart surgery 2 years ago. I was very active. Regular gym workouts and HIIT. Somehow, I’ve not been able to get back to even simple tasks now. It has progressively dawned on me that somehow the surgery has done something in my body that has changed my spine alignment. I saw your video on the using the pillow, lengthwise, across my head and chest and it has helped. I’m working on some of the exercises you have introduced. Mahalo. I hope that it short to long term goal of using weights and kettlebells does not throw my spine alignment off. Appreciate
God bless you kind sir! You just opened up a new passage in my lungs when I did the roller exercise after the first two! Definitely have had a bad spine for years but these exercises will help me out for sure to have better overall posture for sure! Just going to be sore for a bit lol!
A big shout out and Thank you Doctor Jon Saunders for this video. The first stretch exercise with towel behind the head and forward stretching is super awesome. And especially the 3rd tip on keeping sternum facing towards the sky is simple yet powerful in posture correction.
Me again! I’ve been doing this video daily, sometimes more. I would love if you could create a video with a compilation of these neck/trap/shoulder exercises… but complete the full cycle if that makes sense? For example, the first exercise you recommended doing for at least 3 minutes. I’d love for you to do the full 3 min timer with us and give reminders / tips throughout. I find myself rewinding once you’re done with that exercise and going back so I can hear the reminders :-) anyways just a suggestion, appreciate everything you’ve done and are doing regardless.
Ive been looking for a aingle video that does this and couldnt find ANY! Hope he listens and make it like that, will help so much to just follow along!!
These exercises are likely the remedy to costochondritis as well. I've had a lifetime of bad posture, likely resulting in the previous 8 years of costochondritis, but the two doctors I've been to have never recommended correcting my poor posture. I will make an effort to correct my posture and will update after a month. Wish me luck.
@@drjonsaunders Thanks! So one month later I'm feeling some marginal improvements. Deep breathing is becoming easier and I no longer wake up with a crushing chest feeling. It took a while to improve my unused posture muscle groups but sitting and standing straight is becoming easier each week. I'll keep at it, thanks for the tips.
I'm having ALL the pains in all the areas and nothing worked. Not the antiinflammatories so I got even a steroid shot in the sacroiliac joint for the pain just a few days before I got to this video.I don't even know how I found it but I am sooooo happy that I finally found some clear information about this that address the cause and tells you exactly what to do. I will try to keep a journal of this and see how I feel in 30 days. Thank you for all these life changing tips!❤
Thank you for your video. Yes, I've tried chin tucks and they made my neck worse and sorer. My forward head posture I put down to leaning forward to view my computer screen especially small print as I have had cataract operations. I have found your first exercise where you rest your head against the wall and take a few steps out most helpful. After doing this my neck feels quite relaxed for up to an hour or so.
Thank you so much!! It really helped me and also thank you because we don’t need to wait 30 minuts to watch before music, publicity, aggressive sails etc. thank you from Lisbon!!
OMG, had a horrible lump of tension in one side of my top shoulder/neck (possibly from mobile fone use!) And I did your first exercise and it actually went away! Really amazing, as it's so irritating and quite painful. Thank u sooo much for that! I'll try all 3 but had to tell u how successful that first one really was! Thanks!!😊
Just subscribed. I haven't seen these exercises before. You have explained them so well. I'm going to try them and let's see if these make a difference although I have chronic bad posture. These might help to curb further worsening of hunch.
I actually did the first exercise and it did improve my posture when I was doing it regularly, people even commented that I grew taller, but I haven't continued doings the exercise every day so I have regressed a bit , but it does work.
One of the best explanations I've seen posted on this recovery. Subscribed just so I can keep this handy for sharing. You are a gem for creating these videos to empower people sir.
Assuming that I am doing them correctly and consistently, what is a realistic amount of time (weeks? months?) to give to these exercises to see significant results?
Thank you very much as I have problems with my Thoracic Spine and is now falling forward your video made me understand more about my condition thanks again
You are right, single exercises are not working, maybe they can even harm, as single segments will be overloaded. I will try this 3 exercises and follow your great tips at the end, the timer on the desk is very important, though it is difficult not to forget to put it, when you have stress. I think your concept could work, I will try it. Thanks a lot.
I'm a 73 year old lady. I have really poor posture with a terrible forward head tilt. I'm developing a Dowagers Hump. I started using a soft posture corrector to remind me to keep my shoulders back and hold my head up. It's comfortable and seems to help. What are your thoughts about this?
i'm having anxiety lately and I noticed that its because I cant breath properly due to my bad posture on the neck area. Thank you for this Dr. Jon it helps me alot
Very informative, thank you. My posture isn't the greatest, but I noticed after doing pullups, that it helped me quite a bit. I only do 15 a day, three different variations of 5 each, but did make a difference, was pleasantly surprised by
I'm 6ft6 tall so you can imagine the struggle I have with keeping a good posture. Doing that exercise against the wall felt so good, I had difficulty to shove my head back. Going to be doing it each day to see if I can fix this. I also need to fix my lower back as it tilts slightly backwards which throws my posture all out
Thank you very much Doctor for your amazing advices ! I will definitly give it a try. In fact I already did along the video making a few pauses. And I can already feel some of my back muscles waking up from a long long sleep. Thanks
Hey! You need to open an office in Toronto. I just did your 3 exercises and they seemed to work well. I like it and will continue doing it, since it helps my neck pain and forward posture. Chin tucks haven't helped as much as your exercises. Thank you for your help. Now, get up here to Toronto. You're good!
I am definitely going to try this. My upper back and neck have been a chronic problem for me for 20 + years. Thank you for putting together such a concise video and demonstrating the exercises so simply.
Super helpful, Jon! Appreciate these exercises because it not only helps fix the posture as it's the most important thing for my sport of pistol shooting. Dropped a follow as well. 🙌
The first exercise helped me a looot, thank u i started with a few seconds and got over min, as i became stringer in this exercise my neck pain is gone
I have severe pain in the back and sides of my neck from my forward head tilt. It causes me almost migraine like symptoms and affects my daily life. I also developed a buffalo hump on my neck that causes me constant discomfort. I'm going to try these daily to see if it helps. So far I've found relief just by trying them once. My migraine-like symptoms dissapeared almost immediately after the first stretch.
This has been a serious problem for me since having lower back surgery in 2017 and cervical surgery the following year. These exercises look fairly simple to do and you’ve explained them so well, thank you I will start today.
Dear Dr Saunders, your videos are great. I have a question on how to perform the exercise 1 (the one against a wall). Initially, I found your channel when looking for exercises that may improve dizziness over the long term. 6 years ago, I suffered from severe and endless BPPV (2-3 times a week during 18 months), and although a good chiropractor greatly helped (teaching epley + electrolytes intake), my balance got so affected that it left me with visual vertigo and then I developped cervical dystonia. I am following a rehab programme at JR hospital which is fantastic. What I have noticed is that the exercise 1 in this video is having a very, very noticeable effect as well. I have been doing it several times a day for the last 2.5 weeks. Still completely unable to do the 2nd, and the 3rd makes me panic (due to BPPV memories!). But the question is, for the exercise 1, is it the back of the head only touching the wall, or is it head, neck and shoulders (which is what I'm doing) ? Apologies if that sounds a very basic question!
Thanks for your comment and question...you could start with head, neck, and shoulders touching the wall, but if you can tolerate it and it doesn't cause any pain or increased dizziness, the goal is to have it so your head is the only thing touching the wall...but since you are under some great care currently, please ask your doctor or therapist if it is ok for you to do the exercise...and I completely understand why you are hesistant to try #2 and #3 based on your history of BPPV...all the best!
This was great. Very good explanations, exercises were clear, concise and helpful. And yes, my back hurt in all the places you said it would while doing these. 😖
Great video. I needed years to figure out that posture problem is the complex problem for all group of muscles. In my case it was also weak legs and core muscles. And also for the stretching I am using ball instead of towel.
I will definitely be trying these once the sun comes up. I tend to catch myself with my head poking out forward. It doesn't matter what I'm doing, whether I'm on the phone, watching tv etc. It's so annoying and my posture is off. Hope these do the trick
One-4:06; Two-6:30; Three-8:50: Tips-10:30 (belly breathing, 30 minute alarm, make sternum point to the sky during daily activities)
Thank you!
Thank goodness
Even with the timestamps, it's still interesting listening to the reasoning and terminology.
Ich küss doch dein Herz
I end up watching the video multiple times thanks to this
The explanation about the stretch needing to be held, not seconds, but 5 minutes, may well be the most important info I have heard in regards to changing the shape of the spine. Thank you for simple and concise instructions!
My pleasure!
Thank you! For those that perhaps wish to have a look at the exercises directly:
1st exercise: 4.15
2nd exercise: 6.38
3rd exercise: 9.00
Thanks again!
Thanks for sharing!
Thank you! 👍
Hyacinths Christou: Thank you, for sharing this info. It is helpful when needing to review, while trying to correctly execute these exercises. I appreciate your time needed to post this comment. Stay safe, and I hope these exercises work for you.
Thanks 🙏
Use a colon next time ✌🏽
4:15
6:38
9:00
This is amazing. I'm a pediatrician and have been doing these same exercises regularly because it makes anatomic sense (and relieves pain from an old car accident injury). You've actually shown me a better way to do them and demonstrate to patients. The concept of teaching muscles to pull the spine back into alignment is so refreshing (and sustainable) compared to the typical chiropractor "come in monthly for an adjustment."
Appreciate your comment. Best wishes. :)
@@drjonsaunders l
Can anyone tell me that how many days it's needed to be normal
@@parthx644
30 days.
I did have I fixed I did fix the austral problems with my neck but I can't fix the structural problems from the osteoporosis and bone-breaking
Awesome and clear! No annoying 5 minute preamble, no annoying music! All makes sense, thank you!
You're welcome!
So true!
1st exercise: 4:15
2nd exercise: 6:38
3rd exercise: 9:00
Thanks!
Great video!
Side note - not everyone will have a “flat back” or posterior pelvic tilt with this posture. If you have an Anterior Pelvic Tilt and hyper lordosis with your Head Forward posture, then you need to work on training your pelvis into a “posterior pelvic tilt” and strengthening your abdominal muscles and glutes in order to hold this posture for the long term.
Thanks for sharing! You are correct...each person will present differently. All the best!
These exercises are very effective. They are so simple that people tend to overlook them. Good stuff Doc!
Thank you! :)
شكرًا
Wow, thank you so much! 🙏
Thank you! I've been trying for months to fix my nerd neck with countless different exercises, but none felt as good as the first one in this video! I felt muscles tense up that i didnt know I had!
Happy to help!
Same. 😂 im hoping this will help my headaches
It's really simple.
Step 1: Stand in front of a mirror. LOOK at how you stand and how unnatural it is. Now, use your brain to command your muscles to move you until you see your reflection standing straight. Now, feel what that feels like.
Step 2: DO that.
What is the results?
So do u still have the nerd neck?
This is exactly what I needed. Thank you. Also I really like your style of presentation; not demeaning, not preachy, but just straightforward and understandable.
I appreciate that!
This is very helpful. I been trying to make sure I stand straight but always fall back into my slump position. These excersises will help a lot.
Indeed.
Dr. Saunders. I was in a car accident almost 4years ago. I was hit from behind and had severe whiplash. I was in physiotherapy for a long time, and when I saw a chiropractor he diagnosed me with forward head posture. He took x-rays that showed slippage of the disc at C4 to C5. He prescribed a posture trainer that has helped. Your exercises are very good to alleviate pain. Thank you. Deborah
Thanks for watching, I hope you continue to feel better. :)
I have cervical disk disease with the 7 discs on left side of my neck completely gone. Will exercises for forward head posture help especially with the pain in my neck? Thank you
Very much appreciated. These postures and exercises have an immediate benefit. May you help countless people relieve and restore to perfect posture. All good wishes, Tenzin Dasel
You're most welcome!
Do you have a question about forward head posture, hunched forward posture, hunchback posture, or a neck hump? Ask here! SUBSCRIBE HERE: ua-cam.com/users/ChiropracticonEagleNewmarket
Should I see a chiropractor to fix my over all posture or do you think most things could be fixed by exercises and stretches? Any thoughts? I have seen some chiropractors in the past and haven't had much luck.
@@SarahLynn1116 If you have mild postural problems, exercises can definitely help...if you have more chronic ones (exercises don't seem to help) you should seek out a chiropractor....find one who uses objective testing like x-rays pre- and -post treatment so that you can actually see the changes...all the best!
Thank you for the exercises. I have pinched nerves in both shoulders and limited range of movement. Could it all be due to working in an accounting firm for hours and hours? The pain began when I started working overtime… makes so much sense. I hope I can reverse the issues. I will incorporate these into my am routine and set my phone to remind me to stretch every 30! Again, thank you!
Hi,
So happy 😀 to finally see your video! I’m not really good with directions, but I’m not clear on the purpose of the towel place behind the head because it doesn’t seem like it does anything. Also, I’m going to rewatch this because a couple of parts are confusing. I’ll get back to you. Thanks
@@drjonsaunders Thanks !!!
The best, concise, clear and uplifting back/neck instruction video ever. Thank you! 👏🏻
Glad you enjoyed it!
I used to get awful sinus/headaches. I tried irrigations, every kind of herbs, oils etc for sinus healing. Nothing really solved the problem. Then i noticed the pain starts with huge morning dizziness and brainfog accumulating to sinus and headache at the evening. And i found out that im sleeping exactly like you showed... Lifechanging! No big pillows and some neck exercises helped sooo much. Thanks!
My pleasure!
This video is one of the best I've watched in recent times. Thanks very much for detailed, yet simple to follow exercises
Glad it was helpful!
This is literally exactly what I'm going through this channel is a blessing
Thanks for watching!
Awesome! Just what my son needs! Our quiropractor sugested a few excercises, but I'm going to try these too. Thank you for sharing your wisdom!
Glad it was helpful!
Did you manage?
Yes
Just did this for the first time and it is a great technique, and I have tried many many others
Thanks for your comment!
Your thoracic stretch was the best tip! I do it every day now and it's such a help for my neck/back lineup. THANK YOU!
Glad it was helpful!
Great stretches, I’ve been suffering from Occipital Neuralgia for almost a year, these exercises give me a lot of relief
Great!
Yesssss this and other exercises my physiotherapist showed me in the healthy movement clinic where I go. Just it’s important not to be lazy and besides exercises for back do not to forget to do these exercises for the neck
Thanks for your comment!
Thank you Dr. Saunders, nowadays everyone can benefit from these exercises. Very clear and concise :)
Glad you like them!
Thank you! Exercise 3 is so simple but immensely helpful. I’ve been working on holding my posture for awhile now and after two days of stretching, I already noticed improvement with the ease of keeping my ribs stacked and shoulders down. It’s a great one to relax and loosen my chest from GAD while listen to music
Glad you found my video helpful...take good care!
When I first saw this video I got so excited, wanted to thank you right away.
On a second thought I decided to give it a real shot first.
Been four days now, the first three was a disappointment because I could feel no real change other than the relief in the moment of doing the exercises.
At the gym though, something has happened.
For the first time in years I've had a workout that felt proper, and this really gets my hope up.
9 years ago I ripped the left arm out of its socket, few years later the other one, and ever since it's been a decline in posture and over all well being, the whole body feeling twisted at times.
If these exercises are the tools to not only put a stop to the decline but reverse me back to something that feels normal, man, I would be so thankful coming across this video gets me teared up just thinking about the prospect.
Would feel like a miracle at this point tbh.
Gonna update this comment further along but yeah, this really has given me some hope
Thanks for sharing, all the best!
Did you keep it up? Any updates?
I’ve decided be the exercises and slept with the pillow alignment for just 2 nights and the pain relief is amazing as well as improved sleep. I’m so grateful!
I’ve done, not “decided be”…
Thanks for sharing!!
:)
Hi Jon. I had oral surgery and it threw my neck out. I am so thankful I found your channel. I have followed your suggestions regarding my situation and I have found relief. I am doing these stretches every day and I'm getting relief. Thank you! 🤗
My pleasure - best wishes!
I am impressed. I'm a long timer in back pain..I follow alot of Drs. This is some excellent information!
Thank you!
Awesome Doc Saunders!!! These are the exercises I need to tackle 3 areas of my spine as well as my shoulders! Due to my sedentary work with computers, I have developed bad habits and this is a great way to break away from it.
Happy to help!
This is the best video i've seen on this neck problem.
Thank you!
I'm already feeling some relief from these exercises - thanks!!!
Wonderful!
Thank you so much! These have highlighted much discrepancy in my spine alignment, especially standing against the wall. I will keep at this. Priceless knowledge.
Good luck!
Brilliant! No tricks or teasers; just accessible and valuable guidance.
Thanks for watching!
Thank you! They are great exercises and you summed up my back perfectly. You are great at explaining what to do.
Glad it was helpful!
I have completed the exercises for the first time and already feel my back muscles relax.Thanku👍
Wonderful! Thanks for sharing :)
Thanks Dr saunders. I'm a physical therapist and have been through upper back and neck pain. As well as a rotator cuff repair because of a complete tear of the supraspinatus. The forward head and around her shoulders habitus is much more important than the actual position. You bring this out so beautifully in this video and give practical suggestions on fixing the habitus in a way that will actually impact how we feel. I love the way you presented your material and I wish you continued success! Thank you
I appreciate your feedback and thanks for your kinds words. Best wishes. :)
Thank you Dr. Saunders, I found this video very helpful.
Glad it was helpful!
Such a loooooong video...I had to ask ChatGPT to summarize the transcript and extract the three exercises:
1) Wall Chin Tucks: Stand against a wall with a small towel or face cloth behind your head. Pull your shoulders back, tuck your chin, and try to touch the back of your head to the towel. Hold this position for 2 to 3 minutes, gradually increasing the duration.
2) Scapular Placing Exercise: Lie on your stomach with your hands behind you. Tuck your chin and lift your shoulders off the floor while squeezing your shoulder blades together. Hold for 10 seconds and then relax. Repeat this exercise for 10 sets, focusing on pulling your shoulders back and tucking your chin.
3) Thoracic Traction or Stretch: Place a rolled towel, pool noodle, or foam roller between your shoulder blades while lying on your back. Extend your arms to the sides for a deeper stretch. Stay in this position for at least 5 minutes, up to 15 to 20 minutes, to stretch the ligaments and promote proper posture.
Good summary. :)
Thank you so much. Just doing the first exercise for a short time made a huge difference. I couldn't NOT stand up straight almost immediately. I needed this! 👍
Thanks for sharing!
Did you manage?
Wow this is really amazing, i had this issue since 5years back and now my posture feels really good just by doing the first exercise
Glad it helped!
Everything is tied together. I have even found that when i do cardio and follow up with a roller on my legs and hips that i my neck even loosens up. As you mentioned the pelvic tilt it makes complete sense. I have also learned how important the upper back is when correcting forward carry of the head. CHESTUP - SHOULDERS BACK - CHIN BACK... its slow but its helping my stress headaches!!
Thanks for commenting!
This helped me resolve serious pain and nerve pinching that my Dr.'s have been blaming on other things and keeping me heavily medicated for for years. I no longer take meds for it. Cost me so much money and so much of my health to those meds to not know this. So hard to find a good dr. these days
I'm glad you found this helpful.
No words to say...how helpful your video is to me...thanks so much
You are most welcome!
After watching this video I went jogging and found out that during jogging I have good posture and breathing.
Thank you for the simple and effective explanation of the posture and corrective exercises.
Glad it helped!
I'm so glad to have found this channel. Everything he described hits home. My posture is all kinds of messed up.
Glad you like it...best wishes.
Thank you! I did all 3 exercises two times today (morning and evening) and the tight jaw pain I’ve been having for months softened dramatically. Neck pain is gone (whew!), and mid back feels much more open. I’m looking forward to adding these to my morning and evening movement routines for the next 30 days.
Wonderful!
How’s it going?
If you're having jaw (TMJ) pain, there are exercises/stretches for that too.
Interesting feedbacks after 3 weeks?
Yes
Hello Dr Saunders I cannot thank you enough it was by chance I came across your video and I am so great full I have been following your excerise daily and is now feeling much better as I am not falling forward as I used to
Happy to hear it...all the best!
Hi Dr. Saunder. I had open-heart surgery 2 years ago. I was very active. Regular gym workouts and HIIT. Somehow, I’ve not been able to get back to even simple tasks now. It has progressively dawned on me that somehow the surgery has done something in my body that has changed my spine alignment. I saw your video on the using the pillow, lengthwise, across my head and chest and it has helped. I’m working on some of the exercises you have introduced. Mahalo. I hope that it short to long term goal of using weights and kettlebells does not throw my spine alignment off. Appreciate
Best wishes!
This was a great video. Thank you for the info. I need to change my poor posture and I'm sure this will help. 😊
Glad it was helpful!
God bless you kind sir! You just opened up a new passage in my lungs when I did the roller exercise after the first two! Definitely have had a bad spine for years but these exercises will help me out for sure to have better overall posture for sure! Just going to be sore for a bit lol!
Glad it helped!
A big shout out and Thank you Doctor Jon Saunders for this video. The first stretch exercise with towel behind the head and forward stretching is super awesome. And especially the 3rd tip on keeping sternum facing towards the sky is simple yet powerful in posture correction.
You're very welcome!
Now your post is ok?
Actually I have same problem that's why I ask you
Thanks, they look so simple but already helping after just three days.
Great to hear!
Exercise 3, I have been doing on and off for a few years now with a softly inflated size 3 football, and the doc is right, it feels great!
Great!
Thanks doc! Proud to meet you
:)
Me again! I’ve been doing this video daily, sometimes more. I would love if you could create a video with a compilation of these neck/trap/shoulder exercises… but complete the full cycle if that makes sense? For example, the first exercise you recommended doing for at least 3 minutes. I’d love for you to do the full 3 min timer with us and give reminders / tips throughout. I find myself rewinding once you’re done with that exercise and going back so I can hear the reminders :-) anyways just a suggestion, appreciate everything you’ve done and are doing regardless.
Good suggestion!
I second that!
Ive been looking for a aingle video that does this and couldnt find ANY! Hope he listens and make it like that, will help so much to just follow along!!
These exercises are likely the remedy to costochondritis as well. I've had a lifetime of bad posture, likely resulting in the previous 8 years of costochondritis, but the two doctors I've been to have never recommended correcting my poor posture. I will make an effort to correct my posture and will update after a month. Wish me luck.
Good luck!
@@drjonsaunders Thanks! So one month later I'm feeling some marginal improvements. Deep breathing is becoming easier and I no longer wake up with a crushing chest feeling. It took a while to improve my unused posture muscle groups but sitting and standing straight is becoming easier each week. I'll keep at it, thanks for the tips.
I just found u a few days ago AND this has helped so much already with my spinal stenosis. Much more than the PT exercises. THANK YOU
Great to hear!
I need to fly to Canada to see this doctor! He’s fabulous.
Thank you. :)
This ones an instant classic, very helpful thank you
Glad it was helpful!
I'm having ALL the pains in all the areas and nothing worked. Not the antiinflammatories so I got even a steroid shot in the sacroiliac joint for the pain just a few days before I got to this video.I don't even know how I found it but I am sooooo happy that I finally found some clear information about this that address the cause and tells you exactly what to do. I will try to keep a journal of this and see how I feel in 30 days. Thank you for all these life changing tips!❤
You got this! Thanks for watching! 👍
how do you feel now after 3 weeks
Heyy is it effective? Cause i will do this exercise myself and i hope it will fix my hump neck
Thank you for your video. Yes, I've tried chin tucks and they made my neck worse and sorer. My forward head posture I put down to leaning forward to view my computer screen especially small print as I have had cataract operations. I have found your first exercise where you rest your head against the wall and take a few steps out most helpful. After doing this my neck feels quite relaxed for up to an hour or so.
Thanks for sharing!
Thank you so much!! It really helped me and also thank you because we don’t need to wait 30 minuts to watch before music, publicity, aggressive sails etc. thank you from Lisbon!!
My pleasure, want to visit Lisbon some day!
Thank you so much for taking the time to teach me. I really appreciate it.
You are so welcome!
This is what exactly I needed..after 30 days I'll be with a better posture. Thank you Doctor.
All the best!
@@drjonsaunders Thank you!
I think that first exercise may have changed my life. I’ve never felt more immediate relief
Yes, it's a great one...all the best!
Thanks!
No problem!
This is game changer for me. I can feel the difference after doing this.
Great!
OMG, had a horrible lump of tension in one side of my top shoulder/neck (possibly from mobile fone use!) And I did your first exercise and it actually went away! Really amazing, as it's so irritating and quite painful. Thank u sooo much for that! I'll try all 3 but had to tell u how successful that first one really was! Thanks!!😊
Thanks for sharing!
Just subscribed. I haven't seen these exercises before. You have explained them so well. I'm going to try them and let's see if these make a difference although I have chronic bad posture. These might help to curb further worsening of hunch.
Glad you like them!
Have the exercises had any effect?
I actually did the first exercise and it did improve my posture when I was doing it regularly, people even commented that I grew taller, but I haven't continued doings the exercise every day so I have regressed a bit , but it does work.
Keep at it!
One of the best explanations I've seen posted on this recovery. Subscribed just so I can keep this handy for sharing. You are a gem for creating these videos to empower people sir.
Awesome, thank you!
I just found him today I am so thankful for his videos they are so helpful thank you so much Dr. John Saunders!!!
:)
hi Jon, thank you so much for these! For the 3rd exercise, how would you do that on a foam roller, would your head and glutes hang in the air?
Yes that is correct...all the best!
Assuming that I am doing them correctly and consistently, what is a realistic amount of time (weeks? months?) to give to these exercises to see significant results?
If mild - about 6 weeks, if severe - 6+ months. All the best!
Exactly what I need. Thank you for this valuable information ! Following and sharing with my family and friends
Glad it was helpful!
Благодарю
❤❤❤
Thank you very much as I have problems with my Thoracic Spine and is now falling forward your video made me understand more about my condition thanks again
Glad it helped!
You are right, single exercises are not working, maybe they can even harm, as single segments will be overloaded. I will try this 3 exercises and follow your great tips at the end, the timer on the desk is very important, though it is difficult not to forget to put it, when you have stress. I think your concept could work, I will try it. Thanks a lot.
Thanks for sharing!
I'm a 73 year old lady. I have really poor posture with a terrible forward head tilt. I'm developing a Dowagers Hump. I started using a soft posture corrector to remind me to keep my shoulders back and hold my head up.
It's comfortable and seems to help.
What are your thoughts about this?
Yes they can be a good start to posture correction...best wishes!
@@drjonsaunders Thanks so much for your kindness and prompt response! ❤☮💚
Thank you much. Love the sternum idea. 3:50 Exercise 1
Glad it was helpful!
i'm having anxiety lately and I noticed that its because I cant breath properly due to my bad posture on the neck area. Thank you for this Dr. Jon it helps me alot
Glad to hear it!
Thanks doc this is another one that really works. I gave it a week and I can tell that it’s going to work. Thank you.
Great to hear!
I’ve been teaching this for years. Imagery is the best teacher…think of the way the turtle “tucks” his head into his shell. It’s a great reminder!
Glad you found it helpful. :)
Very informative, thank you. My posture isn't the greatest, but I noticed after doing pullups, that it helped me quite a bit. I only do 15 a day, three different variations of 5 each, but did make a difference, was pleasantly surprised by
Great to hear!
I'm 6ft6 tall so you can imagine the struggle I have with keeping a good posture. Doing that exercise against the wall felt so good, I had difficulty to shove my head back. Going to be doing it each day to see if I can fix this. I also need to fix my lower back as it tilts slightly backwards which throws my posture all out
You can do it!
Yep. Only 6 ft 3 but have the same struggle.
Thank you very much Doctor for your amazing advices !
I will definitly give it a try. In fact I already did along the video making a few pauses.
And I can already feel some of my back muscles waking up from a long long sleep. Thanks
Great, thanks for sharing!
This makes so much sense. I'm so tight in that area all the time. Thanks!
You're so welcome!
Hey! You need to open an office in Toronto. I just did your 3 exercises and they seemed to work well. I like it and will continue doing it, since it helps my neck pain and forward posture. Chin tucks haven't helped as much as your exercises. Thank you for your help. Now, get up here to Toronto. You're good!
I'm just up the road 45 minutes from Toronto - thanks for watching!
Love your video, great help for people with poor neck posture
Thank you
Glad you enjoyed it!
I am definitely going to try this. My upper back and neck have been a chronic problem for me for 20
+ years. Thank you for putting together such a concise video and demonstrating the exercises so simply.
You're so welcome!
Super helpful, Jon! Appreciate these exercises because it not only helps fix the posture as it's the most important thing for my sport of pistol shooting. Dropped a follow as well. 🙌
Great...best wishes!
The first exercise helped me a looot, thank u i started with a few seconds and got over min, as i became stringer in this exercise my neck pain is gone
Thanks for sharing!
I have severe pain in the back and sides of my neck from my forward head tilt. It causes me almost migraine like symptoms and affects my daily life. I also developed a buffalo hump on my neck that causes me constant discomfort. I'm going to try these daily to see if it helps. So far I've found relief just by trying them once. My migraine-like symptoms dissapeared almost immediately after the first stretch.
Wonderful, keep working at it...all the best!
This has been a serious problem for me since having lower back surgery in 2017 and cervical surgery the following year. These exercises look fairly simple to do and you’ve explained them so well, thank you I will start today.
Best of luck, please check with your doctor to make sure they are appropriate for you.
Dear Dr Saunders, your videos are great. I have a question on how to perform the exercise 1 (the one against a wall).
Initially, I found your channel when looking for exercises that may improve dizziness over the long term. 6 years ago, I suffered from severe and endless BPPV (2-3 times a week during 18 months), and although a good chiropractor greatly helped (teaching epley + electrolytes intake), my balance got so affected that it left me with visual vertigo and then I developped cervical dystonia.
I am following a rehab programme at JR hospital which is fantastic.
What I have noticed is that the exercise 1 in this video is having a very, very noticeable effect as well.
I have been doing it several times a day for the last 2.5 weeks.
Still completely unable to do the 2nd, and the 3rd makes me panic (due to BPPV memories!).
But the question is, for the exercise 1, is it the back of the head only touching the wall, or is it head, neck and shoulders (which is what I'm doing) ?
Apologies if that sounds a very basic question!
Thanks for your comment and question...you could start with head, neck, and shoulders touching the wall, but if you can tolerate it and it doesn't cause any pain or increased dizziness, the goal is to have it so your head is the only thing touching the wall...but since you are under some great care currently, please ask your doctor or therapist if it is ok for you to do the exercise...and I completely understand why you are hesistant to try #2 and #3 based on your history of BPPV...all the best!
@@drjonsaunders Yes I will check with the physiotherapist. Thank you very much for the explanation. You are great. Best regards.
This was great. Very good explanations, exercises were clear, concise and helpful. And yes, my back hurt in all the places you said it would while doing these. 😖
Glad it was helpful!
Great video. I needed years to figure out that posture problem is the complex problem for all group of muscles. In my case it was also weak legs and core muscles.
And also for the stretching I am using ball instead of towel.
Great!
Thanks again doc. Doing these 3 ex.s was blissful, feel straight and calm despite stressful days(years)❤
Good work!
I will definitely be trying these once the sun comes up. I tend to catch myself with my head poking out forward. It doesn't matter what I'm doing, whether I'm on the phone, watching tv etc. It's so annoying and my posture is off. Hope these do the trick
Best wishes.