Forward Head Posture - 30 Day Posture Makeover
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- Опубліковано 1 вер 2016
- This video is an excerpt of The 30 Day Posture Makeover, a 3 hour video series, which has over 100 stretches, exercises and ergonomic tips. Available as a DVD, digital download or app.
See more free videos, buy our DVD or digital download at
thepowerofposture.net/
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Want to change your posture but not sure where to start? This video series is for you! Good posture is not about forcing yourself to sit up straight, it’s about creating life long habits that promote health, comfort and relaxation.
In this video series, you’ll learn everything you need to know about ergonomics and healthy posture so that you can attain long lasting results. At first it takes a little work, but with our coaching you will find that healthy posture feels good and it’s ultimately more comfortable.
How it works:
This revolutionary posture makeover method has more than 3 hours of video and over 100 stretches, exercises and ergonomic tips. Each day for 30 days you watch a short video that gives in-depth coaching on a different aspect of posture, plus a mini stretch and exercise session that is designed to open tight posture muscles and strengthen weak ones.
Exercise starts at 3:51
Cool! Tx!
Thank you
thx
Thanks :)
Was waiting for this comment 😂😂
I am a physiotherapist and I applaud your demonstration of exercises. Very professional and very nice set of exercises
shuchi mahajan would you recommend just following this video exactly every day? Just curious what a reasonable amount of time would be to start seeing results in your professional opinion/experience?
Sophie Hamilton, as a physio, chin tucks are the number 1 exercise that I recommend for a forward head correction. There's a set of other 5-6 exercises that I usually teach my patients. These are good options as additional exercises
As for the amount of time, that entirely depends on degree of forward head, patient's occupation, daily routine and compliance. The results are also affected by the number of hours you spend with your smart phone, tablet or laptop. Hope that answers your query.
hey
you are not a physiotherapist dude lmaoo cant fool me
This should be a mandatory video in highschool. This has way to few views.
Karl Fernandez-Cao yeah ,all my posture problems started from school so...
Anni Psy yes that's true. prolonged reading writing and that kind of stuff...
Patrick Nix [
Up until the 1950s it was!
Karl Fernandez-Cao @
1) head tilt 2:11
2) wide stretch 3:51
3) side bend 5:12
4) bow & arrow 6:01
5) chest stretch 7:06
Thank you!
Thank you for the links
Thanks much! I’ll try these fresh in the morning!!
Thnx
My posture is so BAD that in order to straighten my neck and keep my shoulders back I can't keep them all relaxed Lol! I have to really try to keep those shoulders back and my head up, the struggle is real!! 😭
It can be a struggle if you are really tight. Your best bet is to religiously do stretches and exercises. Then your body will start to open and you will naturally move toward the proper position
123
Posture Makeover thank you.
@@sunandakumari8672 what If u cant sleep in this position? ):
Same girl, I only feel pain 🥲
Absolutely superb stretches. As a 6"4 guy with really tight chest & forward head posture and ex bench presses for years these are the biggest stretches for opening. Thank you!
As an office worker this is my life saver! I am doing yoga, and many different workout. But finally I found this easy correct posture fixer.
I was a ballet dancer all though school, I had perfect posture. I'm so disappointed in myself that my posture has deteriorated from working in an office and cycling every day. But working hard at improving it again. Thanks for the stretches. They seem helpful.
How us ur posture now mam. Its clear?
i really notice the posture in both ballerinas and ice dancers (I say this.. hunched over the laptop.. 🤣 I shall admire and take no action!!)
OMG same. Taught and choreographed in my 20s. The slippage can be so gradual, and then suddenly: horrifying.
Life happens. Anxiety and depression contribute. I found Sukie's hack helpful, too: Forward Head Posture and Anxiety (Posture Correction Therapy)
One of the key problems when attempting to make postural changes is the tendency to use effort when exercising. Since most functional postural problems (i.e. those not related to birth defects or osteoporosis) are due to habitual excess tension. This video is very well done, but as an Alexander teacher (retired) I'd also strongly recommend the following procedure, which over time will really help.
1. Lie on the floor (it has to be a firm surface, not a bed or sofa). Ensure the floor is not cold or that you'll be lying in a draft.
2. Bend your legs and place your feet flat on the floor, in a position where your knees were when your legs were straight. So about half way toward your hips. If your legs have a tendency to fall out at the hips, place a kitchen chair on each side, to prevent this. Important... don't lie with your legs stretched out. If you do, the weight of the legs will pull the pelvis forward and this results in an arched back. You should avoid this if you can.
3. Support your head with something firm. There is a natural gap between the flat part at the back of the head, and the floor. If you don't support your head the neck will tense in order to support the head/neck relationship. Traditionally Alexander teachers use a small pile of books (non-fiction ... just kidding) .. a small pile of paperbacks (which are softer than hard backs) about the height of the width of the palm of your hand. The books go under the knobbly bit at the back of the head. It should feel easy, and with your head continuing to rest on the books you should be able to gently lower the chin toward your chest (like nodding). Test to see if you have the height right for you.
4. Place the palms of your hands on your tummy.
In the human body there is an automatic mechanism. When we lie down automatically, for a few seconds, everything lets go. Muscle activity stops because we have taken ourselves out of gravity's influence. We have nowhere to fall.
However, because we are busy creatures, our brains tend to be continually buzzing with a hundred thoughts (many of them useless white noise). The trick is to learn how to maintain the 'stopping'. If you pay attention to your experience and resist your habit of always mentally being somewhere else, you can learn to maintain the letting go. If you continue to think of other things you'll continue to generate the tension which created the bad posture. Learn to be in the moment, and then you have a chance of becoming aware of the thought processes which cause you to pull yourself out of shape. Often, these thoughts can be related to fear, or a range of other issues. What we think of as 'mind' and 'body' is an artificial construct. We are one indivisible entity, and negative thoughts inevitably have a negative consequence in the muscles, since all neural connections in the brain ultimately end in muscle.
As you get better at lying down in this way, this gravity will continue to pull you toward the floor and slowly, over time will help to push your neck back toward the floor. Ditto with the shoulders. As this happens the chest muscles will begin to release and you'll find your breathing improves because the rib cage will be less constricted.
This is a passive process ... but that's what we want. We then avoid generating unnecessary tension. You can't let go of tension by creating it.
This is a gradual process. You will need to do this three times a day, if you can ... for no more than 20 minutes at a time (more than this you'll get stiff). This is necessary because most people use far more muscular tension than they need to carry out their activities. So while you're letting go when lying down, your habits of tension will still be there and active when you stand up. They will reimpose themselves (until you get better at preventing this). If you find yourself falling asleep, stop, and have a nap, instead. This process isn't about sleep or collapse. It's a learning procedure. One in which you're paying attention to how YOU, yourself, without realising it, are actively pulling yourself out of shape. Alexander teachers use the term 'pulling down' to describe what most of us (unnecessarily) do.
If you lie down regularly and PAY ATTENTION (that is, don't lie there thinking of anything other than letting go ... which you'll find hard to do at first), little by little you'll learn to maintain the 'letting go' in the upright when going about your everyday activities. The challenge is to see if you can maintain the letting go (and thus any improvements in posture that gravity has wrought) in the upright ... because it's in the upright that we generate most of our postural problems.
It's important to understand that we all need muscular effort to move and work. So I'm not explaining how to achieve 'total collapse'. You can't chop wood without energy or effort. The process is about learning to generate enough effort to carry out a task and NO MORE than needed. Many people generate sufficient tension to chop down a tree even when they are cracking a hard boiled egg.
This works, but you must be patient and diligent. Don't miss bits out. Don't think you can drift off, or sleep or make mental shopping lists. If you stick to the key points you'll gradually learn to be captain of your own ship, rather than at the effect of your own unconscious habits. Finally, most people are out of shape because they are creating too much tension. The answer is to find out how you do this, and learn to stop doing it. Don't do more, do less.
P.s - the lady in the video has done a great job, and I'm not criticising her at all.
Thanks. I did an Alexander technique night class which included this lying down exercise, but you have explained both how and why in very satisfying detail... So now I 'get it' much better
@@ewanchalmers9498 You're very welcome, Ewan. Remember the key thing, which is more important than anything else I've said, is to stay conscious and pay attention to your body. Because a lot of thinking is habitual and compulsive there's a good chance you'll end up thinking of doing the shopping, or what you want to have for dinner. But unless you maintain attention on the body, wanting the parts to let go (and gravity to do its work of flattening you out), you may be tightening up just as much when lying down as you do in the upright (obviously I don't know you, so please accept that I'm making general assumptions here). Habitual thoughts always lead to habitual muscular tension because all neurones in the brain end in muscle. Alexander Technique is about discovering that we are all psycho-physical unities - meaning that how and what you think always manifests in the muscular system. This is why we can usually tell when, for instance, someone is angry; angry thoughts result in a clenched jaw, a tight face, restricted breathing, a tight throat etc). The process of ceasing to think habitual thoughts is a process called 'neural inhibition'. Sounds mysterious, but it isn't (it's nothing to do with feeling 'inhibited'). We all have the capacity for neural inhibition as part of our human inheritance. A student of AT just learns to develop it consciously, and gains control over his or her own reactions (those things you wish to change but find yourself doing over and over again, automatically. I wish you health and happiness. Greg
@@englishincontext4025 can you write a short book, maybe just a pamphlet. this description is incredibly helpful. i've had AT sessions, which were great, tried meditation and yog. but this explains it very well and pulls it all together.
Thank you Sir! 🙏
@@19791412 You are very welcome! 👍
3 days in and my back pain has improved! I’m going to continue to do these. I’m excited for the results. Thank you so much for posting.
How's it going
I love when someone leave a good comment
Been a year. How are you now? :)
How is it after 2 years ??
Unfortunately, I have a really bad hump so I have started doing these exercises today - 22/09/20
I will update every week about it.
Wish me luck ♡
Week 1: done✅
I don't see any change BUT I do feel more upright. I hope next week I will see more results
Week 2: done✅
Well. I don't know if I imagine it or there is a tiny change in my hump, but I think it got a little bit smaller - I guess my hump has a lot to do with my weight because I am overweight. So I started dieting and drinking lots of water in the past two weeks and I think it's good for my fat hump.
Anyway, I think it's getting better, guys. I'm happy.
Week 3: done ✅
Now I see the results I wanted so much. There is a change in my hump from the day I have began to do these exercises. I still have a long way to go, but it's getting better every week.
Stay consistent! We have to learn to make time for the things that we want, good luck!!
Don’t forget to update
Good luck!
Please don't forget to update
Good luck
Good luck pls update
Thank you for these! It's nice to see some new stretches/strength work. Will be incorporating it into my yoga class.
wow the first excersice was really helpfull, it was a little hard to do but now i can sit up straight much more easily and feel my arms more "capable to reaching things on my sides" idk if you can understand that but thankyou
people dont understand how this is becoming a huge issue; especially from computer usage. I am suffering from this and i get so much pain in the upper part of back from using my mouse. i am right handed. My son has developed scoliosis from heavy book bag and computer usage he's in middle school.
Please check out Dr. John Bergman! I found him legendary.
Which is why I always raise my monitor to eye level. It is ridiculous to look down. I am tall so when we have to stand at work it is impossible for me to see anything without bending.
be aware that scoliosis is often related to facial asymmetries, as the masseters are connected to the pectoral muscles. An easy way to spot them is to check if your child's eyes are perfectly level, even a few tenths of a millimeter can make a difference. Furthermore, the smaller the intermolar width the more likely it is that the face has not developed properly. You should find an orthopedist who works with a dentist like I did, unfortunately they are rare, and , very important , search for the orthotropics channel of dr mike mew on you tube.
Improve your posture and good luck
Riccardo Arnol
I understand I also have the same problem
Thank you for this! I found not only the stretches themselves to be very helpful, but your style of teaching very relaxing and easy to follow. Even the music is perfect - perfect style, perfect volume. Just background noise in the silent parts of the video...
Thank you, my headache, neck pain and jaw pain are gone after following you throughout this video. Thank you 💖😊. Just 9 minutes cancelled out days of pain 👍
For how long have you been doing this??
I want to keep clicking the thumbs up. I was taught these exercises by a very experienced PT, but she didn't explain them as well as this video. For example, using the ears as the axis of rotating the head down. I can do these exercises more effectively now, and I can feel it.
Murder
Midsomer murder
Doing that first exercise has helped me incredibly!!! I cannot wait to do the rest daily!
I love you excerise, so easy to follow for someone who has never done it, thank you 😁 especially after a long hour at work, i feel like my shoulders are so much more relaxed after trying it for tha first time.
Very informative. As a massage therapist I frequently see clients with this posture and after every session I recommend similar exercises. Being aware of your posture and correcting, along with simple back and core strengthening excersises can go a long way. Massage also helps to relax the tense and contracted chest muscles that further pull on your neck muscles.
*Even UA-cam knows that I've a bad posture. Suggesting me random videos now. Okay!*
😂😂😂😂😂🤣🤣🤣
They watching us
90% of people have bad posture. Especially young generation, victims of gadgets and smartphones
😆😆😆😆
Apple NYC s😢😢😢
Thank you very much. I have methods and confidence to recover my body now! cry...
This is amazing. Thanks for reminders to breathe. I did the YWLT first, then this stretch, and I feel taller and less tense already. Now to do this daily forever!
Posture education isn't given enough attention
I really needed this stretches. Thank you so much for your time.
I think I have it because of carrying heavy book bags as a student back in the day. Then I gained weight. I'm working on my way right now and my posture. Thanks for sharing
Thank you very much. God bless you and your family
It works. I hv been finding how to deal with my shoulder pain. Thank you for this video.
Awesome, thank you so much. I am going to start doing these everyday. I am a pianist, and spend a lot of time looking down as I practice. I try to have a balanced posture but years still do damage.
update
Thanks for including the side and back views.
I can't wait to get started. I've had 4 cervical surgeries and can literally feel my head isn't in the proper upright position! Thank you!
This is exactly what i needed, thank you so much. I’ve been suffering from nerve impingement in the neck due to that bad posture.
Great exercises. Thanks very much. Tried it already and definitely feel more open in the chest.
These exercises are Amazing!!! You are so professional... subscribed!! ❤
This video has helped me more than the tens of thousands of dollars I wasted during decades of pain. Thank you!
The best explanation and solution to this problem that I've heard.
beautiful video. Thanks a lot for the exercises. I started doing them everyday in the morning
Can i know the results if your posture fixed ?
I did this last night and I started doing it tonight and just realized that i had no pain today WOW thanks
I just did the last exercise with a resistance band. Although I felt a lot a tension in my shoulders, I felt a lot of tension relief in my neck. My job has me in front of a computer, so I have been working on my posture. Fortunately, I am able to go to a gym during lunch, so I get a break from sitting. I believe this exercise is a must and will do it periodically, throughout the day.
Brilliant way to start - I am post-60 year old woman and appreciate a gentle start, but with a definite goal.
I'm blame the fucking cell phone's for this everywhere I go I see people leaning forward while scrolling through their phone's young and old
Or reading books, or writing, or drawing
Yes phones, backpacks, work and school (sitting at a desk, or standing at a bench).
I'd say mine is from sitting at a desk for 8 hours straight.
Will Lean uh... leaning down isn't what she's talking about. it's positioning your head forward. looking down at a phone (or reading a book, writing, drawing, etc) isn't going to cause this kind of posture.
astrogirl927 right? gosh
I'm going to do this everyday. I feel relaxed after my first try.
how did it go?.. if you’re seeing this! Good bless
you! :)
Wow I love this I'll definitely be visiting the App Store for the three hour app!!
Thanks for your teaching!very useful and easy to do.
very professional production for such a low subscriber count. keep it up and eventually this channel may get big
my dog does NOT appreciate me using her leash and not taking her for a walk lol
lol, that's really funny and.. cruel!
Haha same, everytime i get the leash out he wont shut the hell up
Same! My little girl came trotting out of the bedroom.
am not even gonna try leash with my 2 babies lol
Same here...😂😂😂
Thank you so very much! Excellent teaching and demonstration! 🙏
8/2020...Yes I can feel the work in my upper back but alas in shoulders and upper arms. Even feel the upper body position upright. TO DO every day. Great exercise. Thxs. I'm up in yrs had w injuries one after the other, affecting sciatic nerve and posture. This I can tell will really help with my injuries. Thxs ☺️
What a lovely lady.
Thanks for this valuable information.
Yes thank you UA-cam recommendations I’ve been looking for this video exactlyyyyy
youtube is good
Good video. The content is good and the exercises are properly demonstrated . Also the video is well made.Thank you.
Your voice totally calmed me
I just found your videos and enjoy them a lot, because you give clear instructions and are not hyper at all in your presentation. Also, a BIG PLUS for me is the very subtle music. I have to turn off many of the exercise videos because the music is distracting and very annoying. Thank you for the quality I see here. I'm sure they will be helpful to me.
Thanks.... My back hump is almost fix by doing this excercise continue 1 mouth with cardio
you really know your stuff! I like how you explain the positions.
Short and to the point! Very helpful
I have started these exercises today 17 may 2019
Update you about results every week
22 may 2019 :- I had a neck hump. Which was the fat deposite at the backside of my neck leading to forward head posture.
I did these exercise and exercises taught in her another video to reduce neck hump I am doing those exercises since last 5 days (20min each day)
I find m neck hump is reducing but I still have a forward head posture may due to my weak back muscles. I will continue these exercise and I also do overhead press with dumbbells ,try that too ..
Update you soon about the results 🙏 thank you for your time 😊
Fake Id commenting so i can get a notification when u update
Im starting today May 19 2019 ill update in a week too
Due to school heavy bag i got scoliosis , apt, curve neck......fuck you my school....
Here to see the updates 👀 I’m starting this today 22/2/19
Ok so what happened now
Excellent video ! Thank you VERY MUCH. Sooo helpful. Greatly, hugely appreciated.
This is the most informative video I´ve ever watched!
Great explanations and demonstrations easy to follow.
very informative..good demonstration
The green flash at 3 mins or so and others can be eliminated by opening both the fcp events and fcp projects folders. Inside respective project and event folders are RENDER folders. Delete the folders inside the render folders. Trash them. Then reopen final cut pro and immediately share.
These are broken render frames that indicate a build up space eating files.
Ive saved more than 200GB of hard space by deleting them. Now I do this monthly.
Thanks a lot for such good information. 👍👍👍👍👍
Awesome stretching. I needed this!! Thanks 🙌
Awesome.. will start woth these exercises. Thanks a lot for sharing
This video is great I live in a wheel chair and these exercises are perfect for me. I'll let you know how it goes
*About 10 yrs ago my head started to feel very heavy and it was very painfull, my head started to drift forward and in the mornings my head felt so heavy i couldnt lift it off my pillow and i had to role side ways then hold my head and try get off the bed, i went to the doctor with my head held forward and he went and got a neck brace then felt up my spine all the way to my neck asking were about hurt most which was the small bones in the back of my neck, he called an ambulance and at hospital they xrayed my neck 1st while i was waiting for a scan as the scan can see things better but just looking at the xray they could see i had a slipped disc in my neck and they told me the slightest wrong movement could paralize me from the neck down and i was admitted and on traction day and night for 2wks till the disc slipped back into place. So if anyone finds they have started to hold there head forward always go and see your gp it could be serious.*
That must have been freaky.
Whatever was said in a first few minutes made perfect sense. A little experiment with just rotating head on ear line and mid spine accordingly while sitting, walking or performing activities brought a massive relief and realization what it is about. Bad habit: all it is.
While watching my 1 year old I realized that it is not us teaching which muscles to use for activities - they watch, but learn and come up with some combination themselves. Myself: became unable to work because of forward head posture. Back muscles got exhausted resulting in difficulties to stand. and sit , not to speak about work. Also a bunch of other health problems. No matter what exercises I tried - nothing worked well. I shall see what this realization will bring about in 1-2 months time, just by consciously learning how to hold body alignment. One thing looks mysterious to me: this is an introduction to a 3 hour video series with over 100 stretches. This looks like full time job, but who has an extra 24 hours a day? Thank you
Very nicely explained. I appreciate your video. Very professionally done. Thanks for sharing.
Generation Z better start this now
Thank you very much! Very clear and easy to understand, well illustrated. Question: Is the side way stretch (w/leash over head) safe for people with hyper mobile shoulders / joints? And what about the other exercises?
It depends. Since I can't see you in person to help coach you through it, I'm going to have to say that you should consult with a doctor or physical therapist if you aren't sure. But, in general, unless they are prone to dislocating their shoulders, I have done this with hypermobile clients.
The Power of Posture Sincerely, thank you for sharing this. Bad posture has been an extremely serious problem for me since my early 20's. I just never seemed to get it right no matter how hard I tried to work on it. Is it possible to "unround" your shoulders over time and realign your neck into an upright position? I'm so desperate to fix this problem once and for all.
Your mileage may vary. Depends on the extent of the deviation from normal and how long the condition has persisted. You can make improvements, of course.
Excellent, thank you!
ugh i have this problem but i thught it was bc i have 2 bulging cervical discs. been trying to find a way to fix it for yrs. finally glad i found this video!!
So does this reduce the fatty area in the back of the neck with time as well,?
3:55 is where the exercises start
Great exercise! Very clear thank you very much.
I so need this , so glad I found this channel 😉
Hi! I've been following the exercises shown in the video, but I'm experiencing really bad back & neck pain after doing them for a week or so. Is it normal? Any tips? I took a few days off it, but it didn't help, unfortunately.
Pretend you have a high pony tail at the crown of your head. Pretend a giant is pulling it straight up. Your entire spine will fall into line.
Unless you have anterior pelvic tilt
Good way to put it
Olive This really works. Thanks
Call me dumb but can you further elaborate?
Doesn’t work if your shoulders are rounded or the neck is forward
Tried massage gun, cervical memory pillow, the result was not not very appealing. But myaan Cannot explain how relaxed i am feeling after doing this set of excercise for just 5mins!! It feels legit good. Thankyou! Subbed.
This is fantastic!
I start laughing at the picture of the human that has the head on the other room the good part is that you can hear other people's conversation
Where are you from?
For how long I have to do each step?
You are really awesome.. Keep up your good work. All the best for your success
brilliant video.. thanks
Excellent presentation! Thanks so much for creating and posting!
doubledancer t
Very good but would prefer without music,, Thank you x
im so grateful to this video!!
This is so awesome, thank you
This works, I’ve been doing it over a year now
You're still hunched
Did you fix your forward head posture and how long did it take please? If you dont mind answering.
how do you relax? for example on a couch its very easy to slouch into it and difficult to always remain so upright...
Following.
Wyattchoi A I did it myselt and I got used to it. After you do this excercises regulary your head posture will automatically stand straight.
I'm no expert but I would imagine some positions (or places) just make it impossible or very hard to 'relax,' but despite that u should look to do these excercises to strenghten ur natural walking/talking, sitting in office chair -postures.
If im not missing the point - it is that u don't have to _always_ have a perfect posture but every little bit u work on it helps and improves ur general health. IE. relieves the stress caused to those muscles when u Have to be in an awkward position if u've already improved them before hand.
You don't always have to sit completely straight, just avoid crunching your spine. For example, I watch TV laying down instead of sitting up.
Posture Makeover I want to watch tv with you. Your so beautiful. And well educated on felixbility
I just found this channel! Thank you, thank you, thank you 😊
I am crying 😢 after do this exercise omg thank you so much
4’30” my rotator cuff cried.
The perfect time to do this is before you walk the dog ;)
Excellent info! Thanks!
Thank you for the awesome video and you look great
She looks like Laureli Gilmore
I get a bit Xena warrior princess vibe myself.
Thank you
Great help. Thank you
Thank you for this helpful tip!