How To FIX Forward Head Posture (Hunched Forward) with 3 EASY Exercises

In this video, Dr. Jon Saunders (Newmarket Chiropractor) will show you how to fix forward head posture (hunched forward posture) with 3 easy exercises. Forward head posture (FHP) is one of the most common faulty postural patterns in today's movement deficient lifestyle.

MOST people are unable to correct forward head posture (FHP) because they believe a single exercise or stretch will fix it - IT WON'T! If FHP was easy to fix, no one would have it and this video would be unnecessary. While it can take some effort and time to correct forward head posture or correct hunched forward posture, applying the 3 exercises I demonstrate in this video will HELP get the process started.

We need to address 1) weakening of multiple muscle groups (endurance) 2) Focus on the area of the spine that is often neglected (and it's not the neck) and 3) Stretch the ligaments for "creep" to happen. I will show you how to do this in this video - do this for 30 days and let me know in the comments if your posture improves - it will! :)

AS A BONUS, Dr. Jon Saunders will also show you 3 simple posture correction tips that you can use daily to keep your posture in the right alignment. Poor posture can cause pain, degenerative disc disease, mobility problems and a host of other unpleasant symptoms so correcting it will keep you HEALTHY and STRONG well into your senior years.

📚CHAPTERS
0:00 Intro.
0:50 Forward Head Posture & Symptoms
1:28 Most Common Postural Pattern
2:50 “Mirror” Image Concept to Correction
3:32 Exercise #1 (The BEST)
6:13 Exercise #2
7:34 Ligament “Creep”
8:29 Exercise/Stretch #3
9:58 3 IMPORTANT Tips
11:37 Outro.

#forwardheadposture #forwardheadposturefix #hunchedforwardposture

⚠️AS ALWAYS, PLEASE CHECK WITH YOUR PRIMARY HEALTH CARE PROVIDER TO DETERMINE IF THE CONTENTS OF THIS VIDEO ARE APPROPRIATE FOR YOU SPECIFICALLY. Some or all of these stretches/exercises/movements may be contraindicated if you have certain underlying spinal conditions such as spinal degeneration, spinal stenosis, disc bulge/herniation, instabilities, and other undiagnosed spinal problems.

Any questions about the content or whether it is appropriate for you? Please leave them in the comments section below.

🖥️RELATED VIDEOS:

Dr. Jon Saunders, B.Kin., D.C.
Chiropractic on Eagle
Newmarket, ON L3Y1K5
Tel: [phone]

Clinic Hours:

Monday 730 AM to 630 PM
Tuesday 730 AM to 530 PM
Wednesday 230 PM to 630 PM
Thursday 730 AM to 530 PM

Click here for directions:

Connect socially with Dr. Jon Saunders / Chiropractic on Eagle:

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[charflynn]

One-4:06; Two-6:30; Three-8:50: Tips-10:30 (belly breathing, 30 minute alarm, make sternum point to the sky during daily activities)

[flynnzilla]

Awesome and clear! No annoying 5 minute preamble, no annoying music! All makes sense, thank you!

[c.j.]

The explanation about the stretch needing to be held, not seconds, but 5 minutes, may well be the most important info I have heard in regards to changing the shape of the spine. Thank you for simple and concise instructions!

[dancingverum]

Thank you! For those that perhaps wish to have a look at the exercises directly:

1st exercise: 4.15
2nd exercise: 6.38
3rd exercise: 9.00

Thanks again!

[jamesadowney]

This is amazing. I'm a pediatrician and have been doing these same exercises regularly because it makes anatomic sense (and relieves pain from an old car accident injury). You've actually shown me a better way to do them and demonstrate to patients. The concept of teaching muscles to pull the spine back into alignment is so refreshing (and sustainable) compared to the typical chiropractor "come in monthly for an adjustment."

[Blueskies]

Great video!
Side note - not everyone will have a “flat back” or posterior pelvic tilt with this posture. If you have an Anterior Pelvic Tilt and hyper lordosis with your Head Forward posture, then you need to work on training your pelvis into a “posterior pelvic tilt” and strengthening your abdominal muscles and glutes in order to hold this posture for the long term.

[angrysmilex]

1st exercise: 4:15
2nd exercise: 6:38
3rd exercise: 9:00

[ybbob]

Thank you! I've been trying for months to fix my nerd neck with countless different exercises, but none felt as good as the first one in this video! I felt muscles tense up that i didnt know I had!

[phoebegrace]

The best, concise, clear and uplifting back/neck instruction video ever. Thank you! 👏🏻

[sttakedown]

These exercises are very effective. They are so simple that people tend to overlook them. Good stuff Doc!

[dovgoldstein]

Thanks Dr saunders. I'm a physical therapist and have been through upper back and neck pain. As well as a rotator cuff repair because of a complete tear of the supraspinatus. The forward head and around her shoulders habitus is much more important than the actual position. You bring this out so beautifully in this video and give practical suggestions on fixing the habitus in a way that will actually impact how we feel. I love the way you presented your material and I wish you continued success! Thank you

[drjonsaunders]

Do you have a question about forward head posture, hunched forward posture, hunchback posture, or a neck hump? Ask here! SUBSCRIBE HERE:

[itayraviv]

You know he is a real doctor when he has a spine model in his home

[janetaustin]

Your thoracic stretch was the best tip! I do it every day now and it's such a help for my neck/back lineup. THANK YOU!

[deborahtodeirdre]

Dr. Saunders. I was in a car accident almost 4years ago. I was hit from behind and had severe whiplash. I was in physiotherapy for a long time, and when I saw a chiropractor he diagnosed me with forward head posture. He took x-rays that showed slippage of the disc at C4 to C5. He prescribed a posture trainer that has helped. Your exercises are very good to alleviate pain. Thank you. Deborah

[annhinson]

This is very helpful. I been trying to make sure I stand straight but always fall back into my slump position. These excersises will help a lot.

[Bogart]

i'm having anxiety lately and I noticed that its because I cant breath properly due to my bad posture on the neck area. Thank you for this Dr. Jon it helps me alot

[kadididucantoo]

Thank you! I did all 3 exercises two times today (morning and evening) and the tight jaw pain I’ve been having for months softened dramatically. Neck pain is gone (whew!), and mid back feels much more open. I’m looking forward to adding these to my morning and evening movement routines for the next 30 days.

[ShadowLord]

I used to get awful sinus/headaches. I tried irrigations, every kind of herbs, oils etc for sinus healing. Nothing really solved the problem. Then i noticed the pain starts with huge morning dizziness and brainfog accumulating to sinus and headache at the evening. And i found out that im sleeping exactly like you showed... Lifechanging! No big pillows and some neck exercises helped sooo much. Thanks!

[heidimcochran]

Hi Jon. I had oral surgery and it threw my neck out. I am so thankful I found your channel. I have followed your suggestions regarding my situation and I have found relief. I am doing these stretches every day and I'm getting relief. Thank you! 🤗