FIX Forward Head Posture! (Daily Corrective Routine) 

For myself: 1:48 2:20 2:48 3:05

I think school are also a pretty big reason, why many people have this bad posture. Looking down at your papers is basically the same as looking down at your phone (posture wise).

I'd like to share my "review" and journey. - I've been doing theses for the past few weeks, like two to three weeks, I've done it 3 times a day, and it's really, really useful. I thought it wouldn't work, but it did. Sometimes I forget, and weirdly enough, my neck straighten up by itself. 10/10!!

I've been doing exercises 1:48, 2:20, 3:05 - a minute each for the past couple of days. Thrice a day - in the morning, afternoon, and before sleeping. The second day I felt a bit of pain in the muscles stretched which means the exercise is working. The next couple of days I found it easier and more natural to keep my head at the proper posture. It works! Consistency is key. Edit: I forgot to add, it's really important to be aware/conscious of your neck posture. What I do is every now and then is that I place my back up against a wall to check if my head's inline with my body. There are times when I get too concentrated on something that I unconsciously place my neck forward. The stretches help in a way that it removes that awkward feeling you get when adjusting your neck in the proper position.

Ive been doing this for about 3 months. My head is now about 5cm backward confirmed by my wife and many friends. Thank you, it really work. (I do the streches and the neck excercise after wake up and before sleep everyday, and the one with the ball only 2,3 times a week). Good luck to all other, just be patient, and the good thing is this also relieve neck pains too. You deserve 5M subs,

Now i have to deal with youtube thinking i am a fitness freak for the next few months. -.-

The stretches alone genuinely just gave me so much relief. Idk what I've done, but the last week or so my posture has just fallen out of form. I will definitely be doing these. Thank you for sharing. Even five years later you're helping people.

I really appreciate the muscle overlays and the circles to isolate where I should feel the stretch, it is super helpful as sometimes with other videos it is hard to get a full understanding of what the presenter is trying to convey.

Watching this on my phone with incorrect posture.

As a massage therapist I'd say that this is by far one of the best videos focusing on correcting neck posture. Great job guy!

I did this at the start of my second semester in my first year and after doing it for roughly 8-10 weeks I noticed a significant improvement in my posture even when I'm sleeping (my pillow used to be in between my shoulder and neck). It helps to do it every so often when it is fixed to release tension but I can say that this video was effective and for others to give it a shot, it took me roughly 2 weeks to feel/see improvement.

This is the second video of yours I have watched and I love they way you explain things and keep it clear but simple. THANK YOU for your work and I look forward to seeing more of your videos.

I really like how you prefaced this video with an actual scientific paper. It lends a huge amount of credibility to your presentation.

As a therapist myself I have to say: thank god this guy actually knows what he is talking about

I’m really glad I found because I’m 14 years old an now I am more secure on😃

Well done! Sitting in the office for a long time gives me headaches sometimes. These posture videos helps big time from relieving pain to boosting confidence! I like how you explained the muscle groups and how easily these routines can be fit into a daily schedule, contrast to a sweating 30min cardio.

1:05 Picture with tight muscles pulling the head forward 1:49 Sternocleidomastoideus stretch 2:23 Scalenus anterior stretch 2:43 Suboccipital stretch 3:19 Chin tucks exercise #1 3:58 Chin tucks exercise #2 4:44 Daily routine

Routine: 4:44 Stretch 1: 1:59 Stretch 2: 2:23 Exercise 3: 2:43 Exercise 4: 3:19

I just did my first set today and the pressure that just left my neck felt incredible. Thank you for this video. This is great info.

Your video help heal my 2-year-long neck pain after doing the exercise for just a few weeks. The method works. Thank you!

0:49 this guys postures so good he can't even fake having bad posture well 🤣🤣

Updated in reply section. Right now at 100 replies. So I actually started this October 21, but I’m gonna be doing this everyday from now on, and I’ll tell you guys my progress! Day 1: it felt really weird doing the stretches, and there was a little struggle during the last few secs. And I don’t know if it’s strange but somehow I think it fixed my posture into place immediately, but of course after a couple min it changed back, that’s a good sign I guess Day 2: not much of a difference but I did feel a little bit of soreness from the day before Day 3: same thing Day 4: today I did the “ball exercise” but sadly I don’t have one. So I am actually using a water bottle 🤣 I think it worked well Day 5: I struggled more than the previous four days on the first stretch...but got through it. And I did not do the ball exercise, I think I’m going to to that like every 3-4 days. But so far I feel good about this. I’m also trying to limit my screen time. Day 6: sorry guys I skipped yesterday, but back at it today. My back actually felt a little stiff doing the chin tucks, I don’t know if that’s a bad sign or not. But I think I’m getting a bit more used to the stretches even though it’s only been 5 days. Only advice I can give right now is don’t go too rough, be very steady. And really this will only take like 4 minutes out your day it’s really quick Day 7: I did the ball exercise again, and it was very difficult. But I got it done, everything else was for the most part easy. I think tomorrow for the chin tucks I will try out the “more challenging” way of doing it Day 8: not much of a difference Day 9: again the same thing but tomorrow instead of doing it once a day I will start doing it twice Day 10: went well, I didn’t feel any sort of difference after doing it twice, I got the hang of it now though Ok so I will try to update everyday now guys since you asked! But for the past week that I haven’t updated I can see an improvement in my shoulders, and I am genuinely surprised that there is already a difference. So before my shoulders were rolled forward and I had a slouch. But after doing the exercises and stretches, it’s easier to stand up straight. However when I sit down it’s a different story. I’m gonna keep going though, until my posture is completely aligned. My neck still needs a lot of work. And I still can’t stand straight an entire day, but I can for way longer than previously. Will update tomorrow Around Day 18 now: I can confidentially say that I don’t struggle with the stretches anymore. But I still can’t move on to the more difficult stage of chin tucks, it’s still takes work for me to do those. I also wanted to say that the biggest motivation I had, to do this, besides a confidence boost, was my back pain. I know that my bad posture is the cause of it, and I’m so happy that all of this has been relieving the pain, it doesn’t come as often anymore. So hopefully that motivates you too. Thanks so much for replying it’s keeping me going with this !! Day 19: again it was no problem doing the stretches, but chin tucks still take effort. I’m thinking also of giving you guys a before and after picture once I notice a drastic difference in my posture. I have one photo of my posture way before I started the stretches and exercises. And I took one yesterday I can notice a slight difference. So I will keep recording my progress here and take a picture every month or so Day 20: everything pretty much the same but one thing I found out is that while doing the second stretch, as I twist my neck my body would follow the same movement. So don’t do that, make sure you’re facing frontwards and only move your head. I feel the stretch better that why. Still, sometimes I don’t realize that Im not facing straight and I don’t get the full benefit of the stretch. Don’t make the same mistake Day 21: really not much of a difference, just the usual. Updating just so you know I didn’t miss today Day 22: I missed yesterday but only because I am currently having family problems so I had zero time to do it I made up by doing it three times today -another thing today I used an actual ball for the 1st exercise instead of a water bottle 😪😂, and let me say it was wayyy more difficult, I definitely felt it Day:23 again the ball exercise was a paiiin, and I am actually sick today but I managed to still do it. Since he said in the video that you can do the stretches for 30-60 sec tomorrow I am going to raise it to 40 sec, because they’ve gotten pretty easy for me. I do blow out the chin tucks fairly quickly, so I will also elevate my head a little bit to make it challenging. Tomorrow I will update and tell you how it goes Day 24: the stretches didn’t feel any more challenging doing it for 40 sec, but I’m going to stick to that time so I can ease in to 60 sec. and doing the chin tucks elevated were definitely difficult it felt similar to the ball exercise. And I don’t know if this is normal but on my right side I felt my muscle near my jaw moving back and forth as I tucked my chin. I told myself I could only do 10 but I pushed forward to the 15 reps. I think I will just continue doing the ball exercise so it can help me contain myself with the elevated chin tucks. So I’ll do it everyday instead of every 3 days Day 25: pretty much same thing as yesterday, but as I said I will be doing the ball exercise everyday, and although it has been a pain I have got the hang of it now, it’ll help me ease into the elevated chin tucks. And also I have not gotten any back pain in days!!! I’m so happy about that. But my posture isn’t yet straightened out, but I can see a slight difference and that’s something Day 26: same as yesterday updating so you know I didn’t miss Day 27: did exact same thing as the day before Day 28: also want to mention that the very first time I did the ball exercise it was extremely uncomfortable and painful doing it, but I did not feel that discomfort today soo that’s great everything else pretty much the same Day 29: so sorry I missed yesterday, I literally worked all day and then just knocked out. I’ll do my best to keep my consistency. But I will definitely make up for that. Today went just like the previous five days Day 30: sorry I totally forgot to update and it’s 12 am...but I just wanna say I did do it today so don’t accuse me of anything 😂 Day 31: so one thing is that with the ball exercise, previously I would feel part of my muscle near my jawline gliding as I did each rep..but now that is completely gone. I think it had to do with how it was an unfamiliar position. So don’t be concerned if you get that too..I think it was just me though. Everything else is pretty much the same. I think by tomorrow I will start doing the stretches for 50 sec instead of 40 to step up the game Day 32: I handled the stretches well even at 50 sec instead of 40, and everything else pretty much going the same Day 33: updating so y’all know I didn’t miss, ill let you know when I’m seeing some notable changes. I did the elevated chin tucks! After being comfortable with the ball exercise, I did them and it was very manageable, it definitely was a challenge, but that’s why I did them since I was starting to notice that the chin tucks had gotten too easy for me. Anyways, so far I definitely feel changes in my neck, it’s not stiff or tense as it was in the start, and I can stand straight almost entirely, (but not permanently). Still need work when I’m sitting down, which is hard because I don’t have very comfortable seating, Day 34: day 34 was yesterday and I did not miss I just didn’t update I will update day 35 (which is today) at the end of the day 😊 Day 35: some good news is that I’ve been noticing a huge difference in my posture, it’s almost like it’s forcing itself to be straight. I’m very happy with it, I totally wasn’t paying attention at all and then I realize I was already standing up straight. I still can’t say 100 percent straight but definitely rlly close ima keep going! Day 36: updating so u know I did not miss, the elevated chin tucks are still giving me trouble...but I’m definitely managing the entire 15 reps, will update tomorrow Day 37: I’m also sleeping with a much flatter pillow because it can help keep your chin tucked, it does seem to ease my back and neck pain. Because with the much higher pillows I wake up up with all sorts of pains, so if that’s you I recommend a much more flat pillow, it’s been helping me. Day 38: I was so lazy but I still did it, updating to confirm that Day 39: I did it, and I also want to step up my game. I’ve only been doing 15 chin tucks, and 15 reps on each side with the ball. And of course the stretches. That may be what is slowing my progress, then again i am still seeing great results so far, but by tomorrow I will do the stretches for 60 sec. And in the next few days I will start to do 30 reps of chin tucks same goes with the ball exercise. I think that will then speed it up, I’ll let you guys know Day 40: I did the stretches for 60 sec and they were still pretty easy. Also I noticed that if I try to do the elevated chin tucks before I do the ball exercise I can feel something underneath my jaw moving back n forth maybe a muscle but it’s extremely uncomfortable a little painful. But I discovered that doing the ball exercise BEFORE the chin tucks I don’t feel that at all. So I think thats the purpose of the ball exercise. Though it may just be me. Regardless I recommend that you do not skip anything and also make sure u do the ball exercise before the chin tucks as was showed in the video.. And I will be taking a photo soon to see any major differences in my posture most likely in the next 5 days, I’ll keep you all updated Day 41: didn’t miss

You see the drooping head in old people and their upper back is almost a letter C shape and their heads are dropped not forward as you did it but downward toward their chest. This is great for people not their yet but for someone elderly, they aren't going to put themselves through these and it's sad because my dad has this very problem. He's sat in a recliner hunched so bad I don't know how he's able to breathe. Thanks for the vid! I'm going to try these a little bit and show this to a friend who has this problem and breathing problems.

I put it on my favorites. I have a lot of different trauma incidents, I can't thank you enough for this. litterally gives me hope in pain relief instead of waiting for it to fix itself (which it hasn't after 4 years) , the pressure on my neck causes head aches and lower back problems from pinched nerves on the neck !

I’ve been doing the neck stretch exercises and the chin tucks for about a month now. OH BOY DOES IT WORK My posture is almost all the way fixed now. Thank you so much!!!

Who sat up straight while watching this

Thank you very much. Saw a lot of videos about this, but yours was the only one that managed to cover all the details and clear up my questions. Have my humble like and subscription

These are excellent stretches and exercises, thank so much Jeremy for sharing with us.

Thank you for not making a 20 minute video on something this simple

The digestible yet substantial anatomy breakdown I've been been seeking from a fitness channel.

this is the most useful video for posture, thank you for all the effort Jeremy! this is gonna change my life!

List of Exercises: 1:40 - Sternocleidomastoid stretch / 2:15 - Ant. scalene stretch 2:40 - Suboccipitals / 3:05 - Chin tucks / Total Routine: 4:54

Informative and delivered without the usual arrogance of RU-vid fitness guys. Great video!

I know that this is healthy but it's scary that RU-vid knows that I have a bad posture...

Thank you so much I just tried this and already feel so much better, gonna keep it going too, you’re a life saver

I like the fact you have actual sources and not just offering movements you believe is effective.

Here is what I have experienced from a month of doing this every day. I started out in late June and I followed the video every time I did the routine, mostly in the mornings. I made a note on my calendar every time I successfully completed the exercise and found that I was very sporadic because it takes discipline to do this every day. Then in July I got better and I did more days that in June but sometimes I was still lazy and ineffective at doing it, I didn't notice many results because of this. Eventually in August I managed to do the exercise every day (besides 2) and I have noticed a great improvement. My head sits a little further back and my anterior muscles now no longer feel tight. Every time I stretch my sternocleidomastoid now I barely feel a pull, whereas with the first two months I felt a bit sick and it was hard to do. After a month I can happily roll out my occipitals without any discomfort, whereas in the beginning I felt dizzy and I experienced brief episodes of mild vertigo although this soon disappeared. My anterior neck muscles are so much stronger now, that I can do 30+ chin tucks without any problems. Before I noticed I would shudder a lot and there would be discomfort especially when trying to swallow and do this. Make sure you swallow when you are not doing the chin tucks. Lastly I catch my self looking in the mirror and I feel as though my poor neck posture is slowly disappearing by the day and it is a big confidence boost. You should definitely do this and stick with it, I have found it necessary to only do the exercises once a day. I will continue for the rest of September and never miss a day and report my findings. God bless Jeremy!

I've been dealing with upper back pain/neck pain for years, have seen many chiropractors and physical therapists and by far you have the best stretches! Thank you!!

This is the best video i came across after searching for so long man. Explained things so easily and perfectly and also provided the remedy for the issue. Thank you so much! God bless!

I love you, Jeremy! Thank you and I wish you health and wealth! You do really important things for people all over the world

Gotta say this video changed my life. I've found the second exercise easier to do and maintain without pain. It even cleared my sinuses great! Then, when I do the third and fourth, omg I get so relaxed and it makes me inhale and exhale so easily and deeply. Completely wonderful therapy. Makes me feel so much better about my whole existence!!! Thank You! Thank You!

Been doing this everyday for a week now. My neck feels much better already. Definitely continuing this every morning. Thanks!!!

the smartest guy I've seen over the years on physical health and fitness.

Great short and easy to follow instructions. Thank you for making and helping others. I'm 64 yrs old. 6'5" and have terrible fwd neck and hunched shoulders. Working o. Correcting with stretches and time. Scott A.

Thanks so much for posting this. I have scoliosis and have suffered for years with debilitating headaches that doctors could not find a reason for. After going to many different specialists, and doing my own research, I came across cervicogenic headache, which is caused by forward head posture. I went to PT and learned a lot of stretches and exercises to strengthen and stretch the problem areas. It has made ALL the difference in my life as I am able to prevent most of these headaches and also to stop one in its tracks by doing the stretches. It’s always good to have more options for stretches and strength training for this area, so thanks So Much!

Jesus, your channel is so underrated, and probably does deserve a lot more attention for the quality content that you put out for everyone to watch and learn

Thank you for taking the time to make this video, it's extremely helpful.

This exercises saved me. After 3 months I saw results and I'm so happy for this, some people even told me I look taller, and that was for the neck position. Thank you so much❤️

dude, your content is pure GOLD!!! every video is interesting and informative and spot on!! keep up the good work!!

Thank you for this. Good posture is easily neglected although it's very important to our health

Routine Timestamps Sternoclaidomadtoideus stretch 1:50 Anterior Scaleni stretch 2:20 Suboccipitalis Release 2:44 Chin tucks 3:07 General Tips 4:10

Hey Jeremy I really appreciate this video and I especially appreciate your positive energy and hope you have a wonderful week ahead 🙏👍

Extremely helpful. I noticed my neck muscles were super tight while stretching them.

Word of advice. Do not over exert on these exercices for the first 3 or 4 days you do them. The neck is very delicate.

you changed my life, no more pain in neck

Fantastic video and so well researched! I wish other RU-vid creators could be as thorough as you!

This is amazing. Thank you so much. My neck was killing me and this took care of the issue. This is better than what professional physios recommend. Great job. Much Appreciated.

Much needed. I got little forward neck going on. Let's try this :)

Thank you very much for sharing such quality content video. It helped me already a lot after one month to fix my forward head posture. The best video I have seen. Best wishes !

Thank you making and posting this video. People pay to go to physical therapy and they don't get all this information. I get horrible aching pain at the base of my skull like the back of my neck area and I'm positive it's my posture because of playing games on my cell phone. So thanks man!💕

Mate, your channel is incredibly detailed and informative. Thank you so much for bringing your knowledge to bare. Starting this program NOW.

As a physiotherapist I appreciate your motivation with this clip.

Mr. Jeremy Ethier, your Forward Head posture exercise is the best so far, but I have to do some combination with other Forward Head Posture exercises to make it perfect for my 40 years old stubborn Forward Head Posture. However, after doing your Forward Head posture exercise. The Bones clicking sound on my neck disappear. Thank You so so so much. You have a very good heart, spending a lot of hours creating this exercise. GOD will bless you, Mr. Jeremy Ethier.

Great exercises..have been doing these everyday for 3months and have made a real difference.

Well done, to the point and effective. GREAT JOB! I am going to share this with my clients and patients. Thanks.

This made me instantly move to the correct posture. Thank you.

You've honestly saved my life. I've been in so much pain due to a tight neck.

Authoritative and immediately useful. Paused the video and did all the suggested exercises. It helps to have good posture when speaking in public.

I've been working on correcting my posture on and off for 4 months now, and I stumbled onto your videos just a week ago. Doing your exercises for one week has given me as much results as the 4 months prior. I just want to say thank you, truly, for providing top-notch information, it's truly improved my life, thank you.

You, Athleanx, picturefit and Jeff nippard are my favourite fitness youtubers because the stuff you preach isn't just broscience to sell you stuff.

Brilliant Thank you. That's already eased the underlying headache I keep getting.

Amazing Video! To the point, informative, no nonsense just bang on! Thanks!

I'm a game developer, sitting on a computer for sometimes 15 hours a day so I really want to avoid to get that wrong posture and this helps me a lot. Much respect to you :) Awesome video, great music, simple and clear.

Super helpful. Great job!

Thanks Jeremy, I will use this routine over the next few months.

Congratulations for your channel, Jeremy! Great content!

Thank you so much for these stretches and on the first stretching my neck was already straightened

I literally did 2 of the stretches and I’m already feeling much better thank you!

Thank you Jeremy for this video .I am suffering forward head posture since 2017 ..now I am following this excercises last 6 months it's cured 85%.still doing this excercises I will update after total cure..

This is so helpful and much better than similar videos! Thank you!

just seeing the thumbnail made me push my head back lol

Thanks for the video, it helped me a lot. I have been doing those exercises for 8 days and I do feel the the improvement. I can keep my head up when I'm walking, but also started to be aware of my head posture. By no means it's perfect already, it takes time. Keep up the good work on the channel.

Thank you for providing all these valuable information! So helpful!

''you should feel this in the front of your neck'' my entire neck, back front top and low: you will now experience pain

OMG-amazing video. Nice to see someone young like yourself addressing these issues now. I'm about to turn 50 and have always had a computer job and sat at that job for about 25plus years....DISASTER for posture and spine,hips, etc. I had my forward head posture measured by a chiro one time-it was NOT pretty....still work in progress.

Thats really different and very effective steps .ty sir . Hope i will be regular n surely work upon it within time .👍🏻🙏

Very nice video. Crisp, concise and easy to follow.

I had those problems since i was a child but never really cared about them. Recently i feel dizzy almost everyday and i think is because of my bad posture. I`ve been doing those exercises(with the ones for hunchback) for about two weeks and the result is amazing! I can already keep my neck and back in the right position most of the time without focusing so much on them. Thank you so much for those great videos! Is still hard to believe that i can see the progress so fast. Love your channel and will definitely check other videos too!

Great, now my neck is making a loud cracking noise whenever I turn it to the right. Fantastic. Just wonderful.

I have really bad scoliosis or had thanks to this I always had really bad headaches and there was tons of pressure on my neck doing this in the morning gave me immediate relief doing this three times a day every day along with yoga is what fixed my posture entirely this guy is a genius 100% recommended

Writing this down for myself: Stretch 1 - SCM 2:00 (60s each side) Stretch 2 - 2:25 (60s each side) Exercise 3 - 2:50 Lacrosse Ball (10 deep breath each side) Ex4 - 3:05 Chin Tuck 15reps

Hey guys, if your excuse is a tennis ball: Put 2 pairs of socks into a single sock, now you have the ball to do it

Great quality! i see how much time and energy you spend on doing this video Thanks a lot!

Thank you so much. I have seen this posture and it does tend to make people look older. I work in an office now and don't want to fall victim to poor posture.

wow amazing, felt instant relief doing this for the first time

I did these last night and just this morning! My neck feels great! I'll be updating this post when I can for the next few weeks/months! Hope this works for me! Thanks for the video!

This saved my life bro, thanks.

Thank's for the video, Jeremy!

Great video! Love the evidence-based part

Hello Everyone I will keep this as my Daily Log Keep me accountable. I will post it daily till I perform it. Day 3 and 4: The one with tennis ball still feels a bit tough to do. Specially the on right side when I am done with the left one. Otherwise it's all well and Good. Still doing only one time a day. Day 2: I am doing only one rep a day for a week because yesterday was neck was paining a lot and I couldn't move around my neck with ease. I did today's exercise. The Subocctipitals were difficult to work on. See you tomorrow! Day 1: Rep 1: I did all the exercises even with the tennis call. Seemed fine. My neck seems a bit relaxed or maybe it's just some Placebo kind of thing. Couldn't do all the reps. I could do it till 5-6 deep breaths only. The pain was real when doing it. I'll see you in Rep 2 then! Day 6,7,8 I skipped one day because I overslept. Did it all today. Feels better now. No pain whole doing. Can't see any visible changes though