How To Fix Forward Head Posture & Neck Pain

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To fix forward head posture, hunchback, or rounded shoulders once and for all, we need to do 3 different types of exercises-(i)STRETCH the 2 main muscles that pull our head & shoulders forward, (ii)STRENGTHEN the 3 main muscles that pull our head & shoulders back, and (iii)MOBILISE any restricted joints in the spine & breastbone. You need to address ALL three areas for success.
‘The 3 Essential Exercises EVERYONE Should Do’ …EXCLUSIVE video, only here: stefan-becker.mykajabi.com/3-...
GOT QUESTIONS? I answer questions here now: / bodyfixexercises
AND I’m developing a Coaching Program! Over 12 weeks, I help people with bad posture, and related issues like neck, shoulder, & upper back pain-discover their root problem and correct it using science-backed mobilising, stretching, & strengthening exercises. Find out more, and join the wait list here… stefan-becker.mykajabi.com/wa...
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These 5 exercises work on all of these issues. And they’re very effective for neck pain too. If you do them regularly, you can not only improve your neck hump (text neck)… you’ll avoid a world of problems in the neck & shoulders.
FORWARD HEAD POSTURE STRETCHES AND EXERCISES:
0:00 Intro
0:30 Simple cause of forward head posture
1:15 Understanding bad posture. What happens?
1:50 The KEY: Stretch, Strengthen, AND Mobilise
2:31 EXERCISE 1. Pec stretch
3:10 EXERCISE 2. Mobilise thoracic joints
5:03 EXERCISE 3. Torso Rotation (helps breast bone!)
6:00 EXERCISE 4. Wall Angels
7:18 EXERCISE 5. Retractions
8:29 EXERCISE 5B. SCM stretch
9:09 How often to do them. Which are most important.
9:53 Video on the 4 Common Causes of Neck Hump
(Related video... The 4 most common CAUSES of forward head posture/neck pain. • What are the 4 most co... )
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Stefan's practice in Barcelona: sarriaquiropractica.es/en/
#bodyfixexercises #forwardheadposture #posture

Опубликовано:

14 июн 2024

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Комментарии : 531

@ducklyndimpelledumplings Год назад

I am 2 min in. I have been describing this kind of pain to American doctors and specialists for more than 8 years now, and never was told any of this. I am 20 now. Thank you so much!!!!!!!!!

@BodyFixExercises Год назад

This may interest you then. I've got a few videos on this area... The 5 BEST Exercises for Shoulder Tightness, Rhomboid Pain, or Arm Pain… ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-SQGkw8psTIk.html

@AYogii 3 года назад

I like how you explained the anatomy behind which key muscles and joints are causing this forward head posture. Stretch the front, strengthen the back and mobilize the T spine. Makes so much sense to address this pattern as a whole group and puts the stretches in perspective.

@BodyFixExercises 3 года назад

Thanks Amee. I'm a bit of an anatomy geek and my brain always wants to know why, so my videos always seem to end up like that. ;) Thanks for your kind words

@ATIARImusic Год назад

@@BodyFixExercises fellow anatomy geek with bad posture here - thanks so much for your awesome videos! I agree the anatomy is super helpful.

@tiranetirane7869 11 месяцев назад

A me nga qe nuk

@corac4 9 месяцев назад

9:23 One of the only people who tells you how you might feel the following day after the exercises. Many people might feel sore, and think that something is wrong and it's not working and give up, even though the soreness is only temporary. Great info, thanks

@Bloom_LaurieSoileau 7 месяцев назад

I LOVE that your voice is calming and your content straightforward and clear. Thank you for being you!

@BodyFixExercises 7 месяцев назад

Wow, thank you!

@Chris-hp1wy 8 месяцев назад

Your videos are excellent: short, concise, but with a lot of relevant information, reasons behind things, things to watch out for, not expecting too much from the viewer, and all delivered in a calm relaxed manner. Great job

@BodyFixExercises 8 месяцев назад

Thanks very much Chris! Very nice of you. 🙏

@ManuelMontero-yy7em 7 месяцев назад

Your explanations are very clear and didactical. Until now, I have seen many videos. I am totally sure that your video is the best of all on the subject of forward head posture. You helped me a lot to undestand the problem with your visual ovelays. I appreciate very much your useful information. Thank you!

@BodyFixExercises 7 месяцев назад

So nice of you

@taylors797 Год назад

Started noticing my shoulder slump after a year of working a desk job. I’ve only been doing the angels and the side to side stretch for 4 days and have already seen a significant difference!!

@BodyFixExercises Год назад

Awesome! Keep it up

@alau2058 Год назад

As a visual learner, the graphics along with your explainations really help me to see what's going on with my bones and muscles. I intend to do these exercises as you've explained. Thank you!!

@BodyFixExercises Год назад

Great to hear!

@ralphredhead999 11 месяцев назад

@Mangolassie72 2 года назад

Fantastic instruction!!! You nailed every compensatory movement often done and explained very well how to easily correct that. Thank you!!!

@BodyFixExercises 2 года назад

Cheers Christina!

@flynnzilla8796 Год назад

Awesome, clear, no nonsense video! And thank you for not adding music, which interfers with listening!

@BodyFixExercises Год назад

No worries!

@jangregory5193 10 месяцев назад

Your visual overlays of the spine/muscles on the video are very helpful. Brilliant idea!

@BodyFixExercises 10 месяцев назад

Cheers!

@hamiche8603 Год назад

Thank you so much for this video. It’s been more than a year that I’ve had these muscle ache problems. But no one could understand what was the problem. I appreciate it I try to do these exercises every day.

@BodyFixExercises Год назад

You're welcome!

@claireavril7796 Год назад

Found your channel because I think the algorithm must’ve heard me mention my (now-properly-identified) rhomboid pain. I’ve had chronic migraines since I was in fourth grade, and neck tension has become more and more of a trigger (or at least contributing factor) for them in recent years. Today I did a few of your exercises and was shocked at how loose my neck could feel afterward. I’m excited to potentially have something new in my toolbox! Thank you!

@BodyFixExercises Год назад

How wonderful! Have you tried these yet?... ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-SQGkw8psTIk.html

@sandrau.8542 3 года назад

This videos are very helpful, thanks stefan for your time providing us with this insightful exercises ! Epic content much needed in times of working from home with the laptop 🙏

@BodyFixExercises 3 года назад

Hey Sandra! You're very welcome!!

@chrisbeech3438 Год назад

This is exactly the video I’ve been looking for, thank you!

@BodyFixExercises Год назад

No worries!

@collectiveintelligence5083 3 года назад

Brilliant! Well explained and easy to follow instructions. Thanks very much Stefan. These videos are fantastic.

@BodyFixExercises 3 года назад

Thanks C.I. Very nice of you to comment.

@JamezzGamez 2 месяца назад

Ever since I’ve been looking down on my phone and stretching my neck to go on the pc, I have really noticed my strange posture change. Ever since I found your video it really helped me and the 5th exercise you have shown done the most effect on my neck thank you! You earned a like and a subscribe 👍

@73thebutterfly Год назад

Thank you this is lovely and concise and not too much talking. Looking forward to trying these out.

@BodyFixExercises Год назад

Good luck with it!

@StefkaBakardzhieva Год назад

You've changed my life! Thank you so much!

@BodyFixExercises Год назад

What a lovely comment!!! You're so welcome!

@TildaTsunagari Год назад

Really great instruction and needed relief. Thank you!

@BodyFixExercises Год назад

You're welcome!

@markfomenko8873 5 месяцев назад

I walk my dog frequently and keep my head down to avoid stepping in dog poop. It is difficult to find casual shoes that have smooth soles, and removing dog poop can be very challenging. Thanks for this content. I'm always mindful of my posture and try to correct it continually and maintain a youthful gait.

@ericsnyder1647 3 года назад

Best Video I have seen !! Thank you ! This is what I need.

@BodyFixExercises 3 года назад

Thanks Eric. Very nice of you to comment. Actually I've just developed a new exercise that I think might be the most useful all-in-one exercise for posture I've ever used, so will aim to post a new video on that soon.

@steviepeters7139 3 года назад

Great videos Stefan. Thanks for helping me out

@BodyFixExercises 3 года назад

Pleasure, Stevie!

@jingchen8928 Год назад

Thank you for your time ❤

@BodyFixExercises Год назад

Any time!

@united3689 Год назад

thank you mate for some great stretches! really appreciate it!

@BodyFixExercises Год назад

A pleasure! Here's my current faves for posture exercises... ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-C9QJIuIXAp4.html

@theranman 3 года назад

Awesome information. Thank you!!!

@BodyFixExercises 3 года назад

Thanks Randal. Glad you liked it!

@idrisahmednurhussein829 Год назад

I thank you for your honesty and for the clear information that you provided before you given this video.

@BodyFixExercises Год назад

You're very welcome🙏

@LIBREPUB Год назад

Omg you are my personal hero now. You’re videos are saving my life….

@BodyFixExercises Год назад

😊 So glad to hear it!

@sarahdgreatday Год назад

Excellent demonstrations and directions. Thank you so much!

@BodyFixExercises Год назад

Thanks so much Sarah!

@ifi808 Год назад

Mate those are great! I've never done any stretches that so perfectly target those areas that feel locked tight. Thank you.

@BodyFixExercises Год назад

No worries!

@anabbrattfjord2175 8 месяцев назад

Tack för hjälpen ❤

@pedroghirotti Год назад

These videos are great. Just like a class. Thank you so much.

@BodyFixExercises Год назад

Thank you. Lovely comment

@marcosartigas8933 3 года назад

Great exercises! Thank you!

@BodyFixExercises 3 года назад

Thanks Kim!

@fabianfase7709 Год назад

Ive always been physically well and maintained myself well. But started working as a bike mechanic with a not so good set up. Led to very bad posture, bending down with neck forward. This is quite insightful, thanks.

@BodyFixExercises Год назад

Try these too Fabian ... ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-C9QJIuIXAp4.html and choose what feels the best for you. Good luck

@johnroberts7529 Год назад

Thank you very much for the clear, thorough and motivating video.

@BodyFixExercises Год назад

Glad you enjoyed it, John!

@sharonjuniorchess 9 месяцев назад

Wow. These exercises feel good and they remind my body how to hold my head up. It felt so good I just had to go for a walk to get used to that feeling again. A great set of exercises to do gently & periodically.

@BodyFixExercises 9 месяцев назад

👍👍👍🙌

@bowiefb 3 года назад

These are great! Thank you!

@BodyFixExercises 3 года назад

A pleasure. Thanks for commenting!

@bgro555 Год назад

Thank you. Instant relief!

@BodyFixExercises Год назад

Great to hear!

@sshh778 11 месяцев назад

❤❤❤ you explained everything so clear. As I am listening I am doing the exercises you showed and it already helps!!❤

@BodyFixExercises 11 месяцев назад

Wonderful!👍👍👍🙌

@lanecreatore Год назад

This was so wonderful! You are a gift - thank you so much!

@BodyFixExercises Год назад

Wow, thank you!

@WeAreLight05 Год назад

Thai dude just knows his stuff. Taking a break from weight lifting for 2 weeks maybe a month and trying to heal my neck. Thank you!

@BodyFixExercises Год назад

These exercises may help you too (you don't need to have any symptoms in your arm to do them)... ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-0zcNvVnKjCA.html

@bandanabanana3162 Год назад

I love the information that I have needed for 20+ years working industrial construction. It's very hard on the body which you don't realize how bad until after 10 years or so when you start to realize you can't do as much as you once could. I got stuck with the most physically demanding, nasty, hard to work in places and after all those years it has me at home and generally in a wheelchair most of the time. I really could have used this so long ago.

@BodyFixExercises Год назад

Thanks for sharing your story, BB. You're right. Exercises to keep yourself health and minimise issues later in life are pretty crucial. Especially in some jobs. My ultimate aim with this channel is to provide exercise routines that people can do to keep themselves healthier.

@thisaintart 4 месяца назад

After 20 yrs going to specialists, I boiled down the best stretches and this video is literally my EXACT list. You better thank this guy because that was not cheap for me!!!

@BodyFixExercises 4 месяца назад

👍👏

@jackyleblanc6460 2 месяца назад

oh I am❤

@moimeme9861 Год назад

Great job. Thanks for the video.

@BodyFixExercises Год назад

Cheers

@carefreedelight2355 2 года назад

Thank you for your helpful explanation.

@BodyFixExercises 2 года назад

You're welcome, Carefree! Hope it helps.

@avielp 3 года назад

Beautiful. I'll try this.

@BodyFixExercises 3 года назад

Thanks Aviel

@annariverobuenaventura1641 Год назад

thank you doctor! These excercises helped me a lot!

@BodyFixExercises Год назад

So glad to hear it!

@lullustration5775 Год назад

That felt amazing, thanks!

@BodyFixExercises Год назад

Great to hear!

@wolcottwu756 6 месяцев назад

Thanks Stephan - great presentation.

@BodyFixExercises 6 месяцев назад

Glad you liked it!

@lulahummingbird664 3 года назад

Liking these exercises thank you!

@BodyFixExercises 3 года назад

A pleasure, Lula! Thanks for commenting.

@WhatmomDoes 6 месяцев назад

This is one of the best videos on how to correct forward head posture so far.

@BodyFixExercises 6 месяцев назад

Awesome, thank you!

@michellealtrui3420 Год назад

Live saving exercises, Thank you.

@BodyFixExercises Год назад

No worries!!

@TheSmashCapital 11 месяцев назад

This video the best I’ve seen on the explanation of the root cause.

@BodyFixExercises 11 месяцев назад

Cheers Smashy!

@going5635 Год назад

Doctor thank you very much I watched both your videos tonight and did just what you said. Now I can tell just how my neck and back should feel with doing these exercises I'll keep working on them every night. I've been dealing with these chest pains for 14 years straight without a day of relief. Thank you for your help and your time. I can tell looking in a mirror that I'm standing more the way I ought to and it feels better.

@BodyFixExercises Год назад

Great! Just stick with it and it should get better and better over time!

@SuperUTubeTest Год назад

Agreed- I really like the detailed explanations

@BodyFixExercises Год назад

🙏

@TheEno71 Год назад

Thank you so much for your explanation.

@BodyFixExercises Год назад

Cheers! Thanks for commenting! A couple of times!

@davidvandermerwe2216 Год назад

Excellent video and explanations!

@BodyFixExercises Год назад

Cheers David!!! Here's my current faves... ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-C9QJIuIXAp4.html

@pardusreifen Год назад

You are the best in this space.

@BodyFixExercises Год назад

That is a really kind and empowering thing to say. Thank you.

@praveenlokras6533 Год назад

Thanks, I am working on these excersie.

@BodyFixExercises Год назад

Good on you!

@yumossh Год назад

Thank you. So helpful!

@BodyFixExercises Год назад

You're welcome!

@astroboy1928 2 года назад

Dr. Stefen, thank you so much, this is an underrated video and I am going to everyday or on alt day

@BodyFixExercises 2 года назад

Thanks Astroboy! I really appreciate you taking the time to comment. Cheers

@BodyFixExercises 3 года назад

Avoid the CAUSES of bad posture & neck pain: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-3A1cvpVUKAE.html ‘The 3 Essential Exercises EVERYONE Should Do’ …EXCLUSIVE video, only here: stefan-becker.mykajabi.com/3-essentials QUESTIONS? I answer questions here now: I’ve started a Facebook Group to help people achieve their musculo-skeletal goals. Join here… facebook.com/groups/bodyfixexercises AND I’m developing a Coaching Program! Over 12 weeks, I help people with posture related issues-like neck, shoulder, & upper back pain-discover their root problem and correct it using science-backed mobilising, stretching, & strengthening exercises… so they can feel straight, strong, flexible, & pain free again (and get back to doing what they love). Find out more, and join the wait list here… stefan-becker.mykajabi.com/waiting-list

@LynPalmer-qs1wt Месяц назад

Brilliant! so helpful! Thanks

@BodyFixExercises Месяц назад

You're welcome!

@crypton_8l87 11 месяцев назад

just excellent.. Thank-you healer

@BodyFixExercises 11 месяцев назад

You're so welcome!

@davidkik Год назад

Great job🙌 thank you

@BodyFixExercises Год назад

No problem! Cheers! 😊

@ivanaraickovic9743 Год назад

REVELATION! And quite a relief for my chronic neck&spine (somewhat extreme) pain. It felt like unburden me of my cross for a moment. Thank you! I'll start exercising and exploring you channel. Hope to endure. God bless!

@BodyFixExercises Год назад

Good luck, Ivana. Thanks for your message

@brouch3070 Год назад

For a second there i thought jeff bezos was makin this vid

@ondinedannler9658 4 месяца назад

Thank you, Stefan! Your exercises are the ones that helped me the most! I feel so much better now thanks to you :)

@BodyFixExercises 4 месяца назад

Great to hear! Thanks for your lovely comment

@sanmarcoexplorer2726 2 года назад

Kindly appreciate your help !

@BodyFixExercises 2 года назад

A pleasure, San Marco explorer!

@saraleijon728 3 года назад

Great video! Love the little explanatory cartoons. 👍

@BodyFixExercises 3 года назад

Thanks Sara!

@JanasSpace Год назад

Thank you! And what a nice detailed instructions Sir!

@BodyFixExercises Год назад

Thanks Jana!

@germangomez7704 Год назад

Muchas gracias comenzare a realizar estos ejercisios.

@BodyFixExercises Год назад

Suerte!

@tonyfulton9966 Год назад

Great videos. Many thanks!

@BodyFixExercises Год назад

Glad you like them!

@jenniferstachnik3287 10 месяцев назад

Thank you

@BodyFixExercises 10 месяцев назад

You're welcome!

@rebanelson607 9 месяцев назад

Excellent- many thanks!

@BodyFixExercises 9 месяцев назад

My pleasure!🤜

@col7649 8 месяцев назад

Thank you so much. You identified the exact causes of my neck problem in this and the previous video. I will do these exercises religiously and will report back. I'm so happy to find this.

@BodyFixExercises 8 месяцев назад

Best of luck!

@FreedSeed 5 месяцев назад

Winning?

@ufobeast 3 года назад

Sir, Your exercise realllyyy work Thanks you so much,,,

@BodyFixExercises 3 года назад

Great to hear, Aayush! Wait until you see what you'll feel like after doing them for 4-6 weeks. After about a month or so I woke up feeling more energetic, confident, strong. It's hard to describe but it feels awesome. So keep going! Thanks so much for commenting!

@camc2252 7 месяцев назад

Very well explained. Thank you!

@BodyFixExercises 7 месяцев назад

No probs

@edgardoj.t.tirona4483 Год назад

Many thanks! You validated what I’ve been doing (when I have the strength) and corrected some . Salamat po from the Philippines .

@BodyFixExercises Год назад

Good on you!🙌

@calmingdragon2862 5 месяцев назад

Thank you so much, Sir! These exercises will be so helpful.

@BodyFixExercises 5 месяцев назад

Most welcome!

@Southslide63 Год назад

Amazing work man! Perfectly and easily to follow along and we'll explained. Well see other videos

@BodyFixExercises Год назад

Thanks man!

@cameron4225 Год назад

My posture was giving me sooo much pain, thank you ❤️

@BodyFixExercises Год назад

No worries!

@Mark_Ladner Год назад

Thanks!

@BodyFixExercises Год назад

Thank you very much!

@martinrodgers6114 Год назад

excellent video. thank you!

@BodyFixExercises Год назад

Cheers!

@martinettenes1789 Год назад

Great & Informative Video. Thank You ...

@BodyFixExercises Год назад

Cheers!

@teresitaroshop7642 3 года назад

Many thanks❤

@BodyFixExercises 3 года назад

Pleasure, Teresita!

@brennancumberbatch1571 Год назад

Thank you very very much

@BodyFixExercises Год назад

You are very very welcome

@x.x.7646 Месяц назад

Thanks for the exercises and the anatomical explanations. I try to supplement this by trying to maintain an upright posture when walking and sitting in everyday life. Of course I always forget, but it's a good awareness training.

@julianhawkins9423 7 месяцев назад

Fantastic that felt great thanks

@BodyFixExercises 7 месяцев назад

Great to hear!

@jingchen8928 Год назад

Thank you so much 👍

@BodyFixExercises Год назад

No worries!

@otterlyanxiouspenguin Год назад

Thank you.

@BodyFixExercises Год назад

You're welcome!

@sangamanathwarad8369 Год назад

Thank you sir.

@BodyFixExercises Год назад

You're welcome!

@bnkimu Месяц назад

Great explanation

@BodyFixExercises 29 дней назад

🙏👍

@SkegeeAce Год назад

OMG the wall angel was so good!!! Instant bit of relief!

@BodyFixExercises Год назад

Great!

@Wrmf00d Год назад

Amazing thank you

@BodyFixExercises Год назад

A pleasure. Thank you!

@yogeshjadav8612 3 года назад

Great excercises sir...really had worse pain due to bad posture but after doing excersise I am feeing better 🙏😊

@BodyFixExercises 3 года назад

Great to hear, Yogesh. If these felt good, have a look at my Chin Tuck Plus video. Putting a bit of arch into the midback really enhances the retraction exercise (pulling your head back with your chin down). Thanks for commenting!

@jingchen8928 Год назад

Thank you so much 🙏

@BodyFixExercises Год назад

You're welcome 😊