Stretching WON’T Fix Forward Head Posture [But THESE exercises will!]
3,000,496
Published 2021-09-27
Let’s fix it!
Dr. B reviews the current studies on FHP, and then she and Coach E discuss why most fixes you see (like cobra pose and posture correctors) won’t work.
There are ways to correct forward head posture. The sequence you will learn here prioritizes deep spinal muscle strengthening over superficial ones. Follow along and take home the cheatsheet to practice this routine wherever you’re disconnected.
Let us know what you think in the comments below!
00:00 - Intro and Anatomy Details
STUDIES
04:12 - Study #1: Relationship between disc degeneration and forward head posture
pubmed.ncbi.nlm.nih.gov/30554035/
04:49 - Study #2: FHP and neck muscle tension
www.ncbi.nlm.nih.gov/pmc/articles/PMC7835487/
05:24 - Study #3: Chronic headaches/migraines
www.ncbi.nlm.nih.gov/pmc/articles/PMC8037445/
05:53 - Study #4: Shoulder impingement syndrome
www.ncbi.nlm.nih.gov/pmc/articles/PMC7551755/
06:25 - Study #5: The influence of FHP on breathing
www.ncbi.nlm.nih.gov/pmc/articles/PMC6077663/
THE EXERCISES
07:31 - ASMR: Lateral Neck
09:18 - Supine Chin Tuck
11:44 - Segmental Thoracic Mob
14:25 - T-Spine Extension ERE
17:40 - DIS: Shoulder Flexion / Lumbar Extension
OTHER RESOURCES AND LINKS MENTIONED
20:25 - Download ROM Coach
21:24 - Save this routine in PDF format!
If you find this routine useful, download the cheatsheet to take it on the go!
www.precisionmovement.coach/opt-forward-head-postu…
Precision Movement Academy: www.precisionmovement.coach/academy - includes everything you need to get ALL of your joints and muscles functioning properly to eliminate compensations and imbalances so you can get back to and keep doing the things you love, for life
ROM Coach app (free!): www.precisionmovement.coach/rom-yt - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Spine Control: www.precisionmovement.coach/spine-control/ - a science-based 3-phase course that will help you restore proper spine function so it's resilient and resistant to injury
Anatomy App: © BioDigital, Inc. www.biodigital.com/
Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.
All Comments (21)
-
Eric is probably the only evidence based, sophisticated, articulate healthcare professional on YouTube. I truly have the utmost respect and gratitude for him and the his channel.
-
22 years old. Fwd head posture for probably like 10 years without doing anything about it. 2nd shoulder impingement this year led me here. These exercises show immediate relief for my pain. I will try to stick to it so once my shoulder has calm down i can focus on my hip and knee exercises again. Thank you guys, I wish you the best
-
I am SO happy you mentioned headaches! I've been really working on stretching this area lately and have what feels like tension headaches so I was so confused. I appreciate you mentioning this as I work on better posture.
-
Your physio content is BY FAR the best physio content out there. Thank you so much guys! Really well produced content!
-
Been dealing with forward head posture along with a mild form of scoliosis and have been very self conscious about it since my mid teens. This is exactly what I'm dealing with and the daily pain is awful. Thanks for this vid, it was explained very well and so helpful.
-
When I do the Lateral Neck excercise I feel an incredible tension in my jaw muscles . Feels like i finally found a video that will help with my stiff neck and tinnitus
-
You've done it again! This logical progression from the "Desk Jockey" series addresses an epidemic in the digital world, and for us older folk as well, whose professional life kept us at a desk or with head bowed to do close work like welding, sewing, cake decorating etc. I cannot tell you how many of my friends show up wincing with a diagnosis of compressed or deteriorating neck disks. When I lay on my back, I cannot touch the floor with my head! For now I use a foam roller as a pillow. I expect that eventually I''ll be able to dispense of that if I keep up this series. Your illustrations with the good Doctor were very helpful for understanding the subtleties. Thank you!
-
Finally someone figure this out Ive spent 100's of dollars on phisio doing rotor cuff exercies but I always shut my mouth becausevIm no doctor But somehow I always knew that how can you straiten a shoulder in a crooked frame, Sice Ive been doing posture exercises my impingment has improved Good work .
-
How can I appreciate the video? I got not enough words to say ! Great JOB guys. Real humanity and help is here. Very generous information.
-
So very grateful for you both. Most informative explanations and video. Most of all thanks for caring! I’ve had this for 40 years and now in serious pain along with TMJ. I am starting with these excercise today!
-
This was so helpful for understanding the dynamics of forward fold from mountain pose. Noticing where I was doing the forward head position while folding forward. Game changer right here ❤
-
Finally got round to watching this video. I will literally do anything Coach E recommends. Always works.
-
Excellent video! I appreciate the focus on deep muscluature. People NEED to know this stuff!
-
Awesome video, thank you so much! The studies you linked are very interesting!
-
Very impressed by the science behind the exercises and appreciate the explanations. Diagnosed with Baxter's neuropathy and partial tear in rotator cuff. Looking at nonconventional PT exercises to delay surgical options for as long as possible.
-
I absolutely love your videos, clear explanation and follow along instructions. Thank you SO much!
-
What's a blessing I found this clip. Thank you so much for explaining and show anatomy before telling what is appropriate approach. Informative and Excellent. 🙏 ❤️
-
Congrats! You seem to have helped lots of people judging by the comments. Before looking at them I was sceptical because my belief is good posture is to have a good extension between shoulders/toung and chin. At least when it comes to mental gains.
-
Feeling self conscious as a young teen, walking around w my head down, started FHP for 40 years. +Migraines +SI . I am using your ROM Coach app which is terrific 👍🏽👍🏽👍🏽. Nice to see you both together IRL. Please do a video on lumbar spine, hips + golf swing. ⛳️
-
I have had foward head posture and neck pain for years, I try to do the chin tuck daily but would often get headaches. I tried the myofascial release like you did before the exercises and I felt a click and the relief was amazing. M now following your whole workout. Thank you so so so so much, I slept so so well after just doing the release. Pls keep up the amazing work.....
