4 Moves to FIX Ugly Head Posture & Drooping Shoulders
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- Опубліковано 8 лип 2024
- Sitting at your desk a lot? Driving hours per week? Chances are your head and shoulder posture isn't optimal. Coach Tonya shows you 4 simple moves you can do RIGHT NOW to Fix ugly head posture and slouching, droopy shoulders!
FREE DOWNLOAD - 3 Best Ways to Improve Your Posture
www.criticalbench.com/posture/
#criticalbench #strongbydesign #posturefix
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Due to increased sitting from office work, driving and abundant device use, our POSTURE is suffering big time. And although this problem is thought to only have cosmetic or aesthetic issues, the consequences are actually much more severe...
Your neck is designed to remain vertical, supporting the weight of your skull in a perfect line from the top of your head straight down through your body to your feet.
When you look at yourself in the mirror from the side, your ear, your shoulder and your hips should all be in a straight line down to the floor. If it is unaligned and your ear is in front of your shoulders, it's a sure sign of forward head posture.
You see, the average head weighs 10-12lbs. When your head sits perfectly upon your neck and shoulders, the body naturally adapts to holding this weight.
But if your head is constantly pulled forward, the weight of your head pulls on your neck and puts pressure on your spine.
When your head is pulled forward the additional pressure on your neck, shoulders and back rises dramatically causing serious tissue damage. In fact, every inch your head is thrust forward from its natural position adds another 10 lbs of stress on the neck, shoulders, back and spine.
It’s why you may have developed that ugly ‘hump’ below your neck; to combat the stress of holding your head up, the body’s reaction has been to build-up bone and fat tissue to compensate and protect the spine at the C7 vertebrae.
Forward head posture doesn’t just leave you looking awkward… No matter how hard you train or how well you eat, unless you start fixing your head posture right now, it may not be possible to reverse the damage already done.
4 Moves to FIX Ugly Head Posture & Drooping Shoulders
1. Chin Tucks
2. Wall Arm Raise
3. Wall Flying Arms
4. Wall Rope Pulls
PLEASE leave some comments and/or suggestions below, we love to interact with you and reply to your comments.
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𝐓𝐎𝐃𝐀𝐘 𝐎𝐍𝐋𝐘!!! 𝐅𝐑𝐄𝐄 𝐑𝐄𝐏𝐎𝐑𝐓! 𝟑 𝐁𝐞𝐬𝐭 𝐖𝐚𝐲𝐬 𝐭𝐨 𝐈𝐦𝐩𝐫𝐨𝐯𝐞 𝐘𝐨𝐮𝐫 𝐏𝐨𝐬𝐭𝐮𝐫𝐞: www.criticalbench.com/3-best-ways-posture
Criticalbench thank you for posting these really simple but highly effective exercises. What I like about these is that they don’t require a gym visit or even any special machines. I’ve been doing the wall arm raise for about 4 months now and things are visibly better. Thank you again.
@@tvm73836
Khgty☺️🏴🇿🇦🇿🇦🇿🇦🇿🇦🇿🇦🇿🇦🏴⛳✋✋✋✋✋✋✋🎣🎰🎮🎮🎮🎮🎮🎮😭(●’3)♡(ε`●)(●’3)♡(ε`●)
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♥️❤🐩
@@tvm73836 and I am a very happy anniversary and I am a student at University and I
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I am 61 years and have been suffering from the neck pain. The hours I spend on studying and analysing stocks is about 8 to 10 hours. Spending long hours at the laptop is a given. A few days ago, I viewed your video and started exercising everyday. I do the wall exercises at least 4 to 5 times. The results are a amazing and so are you. Please accept my thank you. Wish you all the best.
That's so great to hear! 😄 It's a pleasure being able to help you with what we share on our channel :-)
How long did it take to see results
@@minaalgeria5688 Just within a week. I do it regularly. Did it more initially.
Thanks for sharing the great tips:
1. Chin Tucks
02:04
2. Wall Arm Raise
04:20
3. Wall Flying Arms
06:00
4. Wall Rope Pulls 06:30
You're welcome!
You forgot angle calculation at 5:55 xD
Pp pñ
@@mileidysperez872و م
خيالا 9 زع
@Christina Reynolds Nuh'un Ankara üniversitesinin bir süre mümkündür ama bir o kadar çok şey öğrendim ve fotoğrafları hk
My 65 yr old mother in law has this problem because since she’s had a few medical issues that have had a serious effect on her energy levels and her balance, she’s been lying down and especially sitting and reading off her tablet for the most part the last 10 yrs. I may send her this link. Thanks CB! 👍🏽
Nora G Yes! Do it. Thanks so much for sharing with your mother in law 😉👍🏻
i remember my family telling me not to slouch and to fix my posture a few years ago but i didnt care,, so now im here watching this with the worst posture everr lmaoo i have to fix this asap 😔
We hope this helps!
P
This works.... Sick with it, the improvements can be gradual and build up with time to making your neck a LOT better.
Thanks for watching
Thanks! Ive been dealing with a lot of migraines and notices my shoulders and neck are tight. I’m going to incorporate these to help me out.
Awesome! We can't wait for you to try it!
Excellent! Thank you.
Best Regards,
from England.
Thank you England
It took about 5 days of doing it about 5 times per day, but the arm raise is now starting to feel better as Tonya said it would!
We're so glad it's working well for you! Keep at it!! :-)
Heck ya!! Great video
Well thank you!
Thanks. I will add these stretches to my workout.
Sounds like a plan 👊
OMG it actually works. . On first session doing the 3 different exercises I feel my shoulders drawn right back when walking around afterwards. Am going to keep this up defo...:)
AWESOME!
Wow! I felt that! Thank you👍
You’re welcome 😊
I’ve done this. Thanks for reminding me why I should do then. Great information
This is a generation thats constantly looking down on some device..so very helpful
Thanks for your feedback.
They look down on people too; bad generation. Look up and see what is in front of you
@@victoriamatthew4422 Not to be rude, but I fall in this generational age-bracket you are discussing. I wouldn't say that my posture is poor due to tech uses, but my career as an art instructor. I'm constantly looking over at a student's work in a classroom or painting myself. Sure, our generation has its fair share of exceptionally rude people, but we also have those that are kind and caring--frankly, every generation does. So, as you've proclaimed to the comment section, I proclaim to you, "Look up and see what is in front of you." Let's not judge. We're here for posture exercises.
Ok boomers
good stuff!!! thanks for sharing !
You're welcome!
@@Criticalbench Can you please tell which exercises can cause pain and in what way and whether to proceed or to stop doing it?
Thank you very much for this video.
You're welcome!
Excelente!! Gracias por compartir🙋🙌💃💃
De nada
Great thanks!!
You're welcome!
Great video! Thanks so much!
You're most welcome!
Hai
what if your back doesn’t touch the wall unless you bend your knees a little? what if your shoulder blades dig into the wall and that makes your upper back and the wall have a space between them?
Way to go Coach Tonya great info!
Thanks so much : )
My office desk at home is an adjustable one (electric) which i bought from IKEA, i can let it up and down depending if i want to use my computer sitting or standing up. Better for your body if you can have the computer at the right height for you.
Nice!
Fantastic! 🙏🏾😉
Thank you 🙌
So glad to find this routine. Thank you for sharing. It works!
Awesome! We're so glad it's working well for you! Keep at it!! :-)
Thank you so much.
My pleasure! :-)
Thank you so much! I've had neck pains for days. Just did these exercises and I'm already feeling much better.
That's greaty!
Thank You ♥️
You’re welcome 😊
@@Criticalbench جج
Well done
Thank you for watching!
Thx a million for sharing. I have a chronic pinched nerve in my neck that causes tingling and numbness in my left arm...some other exercises helped for a while. I will try these...the full arm raise really helped me realize how tight I am. Be well.
You're welcome! Hope this helps you find relief 👍
Really like your direct and information loaded approach. 👏
Thank you! So glad you liked it 👍
Good stuff....
Thank you!
The first one is fantastic
Thank you Tonya. I'm struggling to do "Wall Angels". I am 71 and pretty fit with no aches and pains, but I will try your exercises. Thank you for this helpful information. Cheers.
Just take it slow and easy, John. You can do it!
@@Criticalbench Thank you. I'm at the early stage of either hands or elbows on the wall. Not both..!! Your video is one of the few that accurately describes the solution to this hopefully temporary ailment incorporating Chin Tucks and Wall Arm Raises. Cheers. ;-)
@JIJI Thank you for your invaluable support and enthusiasm..!!
Great exercises. A tip from my work- eyes straight ahead to monitor height and is per comment below.
Amazing... ✨✨✨
Thank you!!
DAMÑ 🔥!!!! Interesting, INTERACTIVE, innovative vlogs yoû pôsts 👍🏻
More to come!
! ?
I have the worst posture & progressive scoliosis with a good size hump in my back that isn’t possible for me to line my curvature spine making this impossible but I’m trying some leg strengthening but having other difficulties with pain in my abdomen LFT ( Liver Functions Tests , extremely high
I admire your perseverence
When I do the chin retraction, I can feel the pain and pull in my right should blade along my spine. Also, when I have my arms at 90 degrees I and extremely tight across my chest. I’m able to keep my shoulders and arm on the arm though.
Hopefully with adding these movements into your day/ week on a regular basis these will get easier and you will not have that pain
Can the wall exercise be done lying on the floor? I’m asking because my apartment is stucco and i cannot do this at home
Serah שרח Great question!! Absolutely 😆👍🏻
Well I learned something today. THANK YOU FOR THE VIDEO I DO APPRECIATE IT.😊
You are very welcome.
اهحث
@@Criticalbench
If u do the first one and ur arms are not staying against the wall does that mean u have forward head posture
very good
Thank you! Cheers!
I have never seen any comment on these posture improvement videos where someone says "Yes, I have followed all your instruction and there is an improvement in my posture". Instead, everyone just thanks and says I will do that.
Have you tried these? Have you noticed any improvement?
@@Criticalbench Yes I have started similar types of exercises a month ago. I try to keep my back straight most of the time. But it keeps on going to the original position when I try to get comfortable. This has created a mild pain on both of my shoulder blades. I feels good when I lay down on my back. I am also using protein power to strengthen my muscles. Any advise on this.
Thank you so much !!!!! I will start doing it tomorrow!!!! this is kind of an alert for staying healthy!!
Love it! Let us know how it goes :-)
स|
सेसफीलम
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.
Love it
Did you do it everyday? How is it now?
Thank you Tonya! I really need to do those exercises! Happy new year!
Glad you liked the video! And a Happy New Year to you as well ~ Coach Tonya
Thank you- Lifesaver!
You're welcome!
Like your music too!
Thanks!
I only wish the camera was a bit more still instead of moving around
Camera person is on meth.
Thank you, I’ve got a subluxation on my C4-5 . This might help
Best of luck! I hope it does!
This is very useful, thank you!
My pleasure! So glad you found it useful :-)
I guess it can also help with those lose/weak shoulders , Not only posture. ❤️🙏🏼
Yes, definitely!
Thank you so much, I need these exercises so much.The video miraculous was on the screen when I went to Utube. Blessed!
Right on time, Lane! 👍
Blessed by Google Suggestion Algorithm :-)
What about the hip? Should it touch the wall?
Awesome video..can u guys please do a video on overhead mobility for weightlifters.
Thank you. Check out our other videos on this channel for that kind of content.
I prefer wall angels and staying with your back stuck to the wall with your chain tucked for a couple of minutes.
Nice!
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@@lilasukhchandra488 ox8l 2
You are fantastic 😍
Thank you!
Criticalbench
i put my laptop up higher so its eye height , and bought a wireless keyboard and mouse
that helped a lot
That's great!
Yeah, but people think I'm taking pictures of them
Yes this exercise does work. You can do it on the floor on your mat.
We're so glad it's working well for you! Keep at it!! :-)
Thank you.
Do you have video for how to sleep for posture also for hump on neck?
No we don't but this video has some helpful information:
ua-cam.com/video/NSMXgAkLRgg/v-deo.html
Gold✨💗✨💗
Awww, thank you!
Great exercises for posture 👍❤️🇮🇹
Yes, thank you!
Plz help ... my shoulder blades are curved inside and everyone thinks that i have a very poor posture. Although i have some forward head posture on which i am working but very disappointed with my shoulders whenever i see myself in d mirror. Also due to inward curved shoulder blades my chest appears inwards. Plz help me.
Do you do any type of chest stretching exercises to open up and stretch out your chest muscles. Here is a video ua-cam.com/video/xcxqJgPZSxM/v-deo.html
I have the forward neck hump thing but also frozen shoulder so I can’t do most of those. 😫
You may want to check this out then >>> www.forwardheadposturefix.com/
Thank you very much!!! God bless you!
Thank you. May God bless you too.
I'll
Thank You 🌟🌟🌟🌟🌟
You're welcome!
There is something I want to ask, normally on these wall exercises for posture I've heard people say to keep heels, shoulders and head but also heard some mention to ALSO keep your butt, do I have to keep it as well or doesn't matter?
asuke100 Your butt doesn't touch the wall? I'm concerned about the lower back, though.
@@cockeyedoptimista I'm just confused xD
If you have a big ass it will touch the wall, otherwise no
That last one is the hardest!
For sure
Great tips… Thank you… I need this
Sure thing, Lynn. We can't wait for you to try it!
Awesome thanks for sharing this great advice ✅✅✅✅✅🙏
You're welcome!
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I'm
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@@Criticalbench جش
Great advice, but here's a much easier fix (for things that happen when you slouch in a chair): just invest in a kneeling chair. They give you no choice but to have good posture, and they're very comfortable!
Possible good idea for other out there, I don’t think I’ve ever seen a kneeling chair before
These look great: simple and hopefully effective. And you're enjoyable as well! I have a question someone else sort of mentioned: what about the lower back? It seems keeping the heels against the wall strains it a bit: are the heels against the wall necessary for working the upper back? What if I flex my knees a bit and press the lower back against the wall?
Also something else someone mentioned: Calling it Ugly Head Posture is kind of harsh. It takes away from the vid a bit. However, that's it's name now, I guess. It looks great and might become on my list of the few necessary routines.
Tommy Harris Thanks, that feels better to me.
This has been brought to my attention in several comments. I have spina bifida and other back issues that make it almost impossible for me to get my back against the wall, however, it is something I am conscious of and am working at to improve. Doing these exercises is only one of the ways I'm working at this
Thank you for these simple improvement exercises. After a lifetime of servicing automotive vehicles, (leaning forward constantly) I find in the first exercise my elbows come off the wall four inches when trying to raise my arms! Hopefully I can remedy this.
You're welcome. We hope this helps, Gerald!
I need to do head to toe correct my posture my right leg shorter than left-right shoulder drop as well, please help me what to do 😢😢 I looking for chiropractic for my body poster all-day I do crack my bones 😞I can't do fast walk, dance and stand long time
Hopefully while you are looking for a chiropractor, doing these exercises helps you
Good Advice
Thanks for watching
عن
Gotta now find a blank wall, difficult in our house, will have to move a cupboard lol :)
Thank you so much!
You're welcome!
Amazing!
Thanks for watching
My spine is so rounded below the neck joint that I cannot place my back or elbows flat on the wall however hard I try.
Is it any use doing those exercises with my round back anyway? Would they help to reduce the rounding?
Ya just do what you can and improve little by little.
Ok I am trying this I fell more better ,thank you
Love you ❤❤👌👌👍👍
You're welcome. Sounds like it's working really well for you 👍
@@Criticalbench yes
شكرا 👍
You're welcome!
Office jobs. This should be madatory stretching exercise every hour. Thanks for sharing.
We agree ... thank you for watching.
@@Criticalbench yyggvvtoiaC
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The first exercise caused me pain in my rig cage in front...
If it's causing you pain do not do it
Sanjeev Kumar that means you must continue some kind of physical training (p.t.)
Some light stretching exercises and brisk walk.
Soon strain and pain will go away and your body will become flexible .tc
These are great exercises and I wish I knew this much earlier in my life; after working for decades in an office, I can’t get my elbows against the wall at all! So very stiff arms, and all the rest the same.. 🤔 so I start doing this kind of excersise lying on the floor with 1kg weight in my hands and first only lying down for a while daily, to relax my muscles. The earlier one starts this wall excersises, the better!
Glad you found it now, Sequana :-) It is not too late to start doing these exercises.
Criticalbench 👍
And now u okey?
Q²
Cooollll
Thank you!
Started it today. Will it help me in spine correction as well?
Yes it will. Also check out our other spine videos on this channel with more exercises you can do that will help you
@@Criticalbench Appreciate ur reply. Will surely check. Thank u
@@Ayesha-kw7ed ff o. I'm ddxfxxf ddxfxxf feed ddxfxxf vmpbb
Thanks for the exercises I've had neck pain for so long it helped thanks alot
Sure thing. Happy to help!
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@@heylynsantos4142 k
thanks for the video but what about the lower back while doing Wall Arm Raises?
I've noticed that it feels very different and more difficult if you keep it flat compared to arching it.
Correct and you want to attempt to keep it flat against the wall/ avoid excessive curvature HOWEVER, that may take repetition. Also, as is the case with Coach Tonya, she has spina bifida and degenerative discs so there are several movements where she is unable to do that so she will modify or just do the best that she can without causing strain or harm to herself.
@@Criticalbench jov
Ch o ov v
This is great video but* why the camera has to be so unstable? (*Typo error corrected)
Thanks for watching and for your feedback.
@@Criticalbench thanks for uploading such an informative video.
Nice experience
Certainly it will work
I will Share the result after a month
Sure, we are excited to hear this! Keep us updated on your progress :-)
@@Criticalbench thanks
I try to do the wall angle exercise but I can't touch the wall with my elbow and my lower back is far from the wall what should I do?
Work on your flexibility
@@Criticalbench So what I have to do to be flexible ?Is their any workout you suggest me?
The workout at 5:46 pains on of my arms past about 65 degrees does anyone know why this is? I was still able to complete 8 at a 6/10 pressure feeling at the acromion
one of my arms*
Only go to where it is not causing you pain. This may improve. If it doesn't you may want to have your doctor look at your arm to see what underlying issue is causing your pain?
My posture.must be really bad because when I do chin tucks, I get this pain that runs up the back of my neck. It is not nerves but rather bad posture and weak upper back and weak neck muscles
Just keep working through it, little by little.
Ugh- its called dowagers' hump but I can even do this in the elevator or subway!
plekka ew don’t
Thank you for this one.
My pleasure!
Its great how u guys are still replying
splash gamer Of course! We closely monitor all comments to interact with and help our followers 😉👍🏻💪🏻
قب
عسل عسل شنو
Good day. I noticed your lumbar area is not flat against the wall. Is this okay? I thought we were to keep our spine flat against the wall while doing these particular types of exercises for our upper back and shoulders. Thank you for your time.
Yes, you are correct. I have spina bifida so I'm unable, YET, to get my lower lumbar right against the wall, but I continue to work on that.
@@Criticalbench I'm sorry to hear you suffer from spina bifida. I am unable to press the back of my shoulders and arms against the wall, the way you demonstrate on your video. My head also protrudes forward and I am unable to place the back of my head flat against the wall. I'm wondering if regular Thai massage sessions would help loosen the muscles so one could be able to get their upper back, shoulders, and arms flat against the wall. What do you think?
Can you make one on anterior pelvic tilt? Thanks
Thank you Heba for your comment ... I'll get this on our filming calendar!
Thank you so much for this! I have been through PT for this because the neck pain is so bad. The ugly bend in my neck isn’t cute when I am on my horse, either. English equitation requires a very upright posture. The front of my chest is very tight, and my double mastectomy reconstruction from 2016 is a huge part of that. I am going to start doing these exercises today. I may not be able to fix this but perhaps I can achieve damage control? Vicki
I love reading this Vicki. If you are consistent in practicing these daily I would expect you to see improvement and feel the results
Hello 😊 Have had some improvements?