How To Fix A Neck Hump, Forward Head, And Hunch Back Posture (AT SAME TIME) | Dr. Jon Saunders

Struggling with poor posture? A neck hump, forward head, and hunch back can affect your confidence and cause pain and discomfort. But don’t worry—getting your posture back on track is easier than you think!

In this video, Dr. Jon Saunders will guide you through (follow along) 3 effective movements that you can do in the comfort of your home to correct a neck hump, forward head posture, and hunchback posture.

No special equipment needed—just your body and a little time each day!

#PostureCorrection #NeckHumpFix #ForwardHeadPosture #perfectposture

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📌 Time Stamps:
0:00 Introduction
0:41 Posture Pattern in 3’s
1:22 Movement/Exercise #1
3:45 Movement/Exercise #2
6:03 Missing Link: Ligament Stretch
7:47 Movement/Exercise #3
9:27 Conclusion

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Channel Disclaimer: The information provided is for educational purposes only and does not constitute medical, chiropractic, health, or other advice. No professional relationship exists by viewing/interacting with this content. Always consult with a healthcare provider regarding your health. The content may not cover all information regarding the subjects addressed and might be outdated. The creator/owner of this channel is not liable for any information provided. Graphics and animated content are from a Canva PRO membership.

[Brentonius_III]

finally a video where they actually show someone with the symptoms
there's so many fitness people out there telling g you how to fix it while they have perfect posture.... but the caption for the video is exactly my posture

[TheHUhelps]

From one chiropractor to another... Great stuff! 👍🏼

[jackie]

I'm going to try this. Thanks. Tired of looking 100 yrs while walking.

[verccety]

Thank you!
Maybe this could help:


🏋 First Exercise: YWT

- Lie prone on a flat surface to extend the back and remove the hunch.
- Perform the YWT exercise by extending the hands up, then bringing them down to form a W, holding for 2-3 seconds.
- Repeat for 2-3 sets of 10-15 reps daily to engage thoracic extensors and improve posture.

💪 Second Exercise: Standing Reverse Plank

- Use a wall and a face cloth or padding for support.
- Lean back into the wall, extending the elbows and opening the shoulders to form a straight line from ear to ankle.
- Hold for 10-15 seconds per set, working up to 8-10 sets daily, focusing on engaging the correct muscles.

🛋 Third Exercise: Thoracic Spine Stretch

- Use a foam roller or similar object placed crosswise under the thoracic spine.
- Lie back, allowing gravity to elongate the spine and improve posture over time.
- Hold for 1 minute initially, working up to 10-15 minutes, focusing on relaxed breathing.

[alyssadances]

I’m a lash tech, spend 12 hours a day with a hunch, I’ve just done these exercises and felt relief instantly!

[tanialukanza]

Iam suffering from this and the headeach took me the whole vacation in to the hospital.Find out this is the only problem.Thank you for the lesson.It hurt really bad😢But yout exercise helps

[RiinaF-tu]

Hi doc! Question about neck pain when rotating head, both ways. The painful area is from the suboccipital area that radiates to the sides of the neck. It's been present for a longer period of time. What could be the issue, would the same exercises work or maybe you could do a video about neck pain in the back and the sides of the neck? Thanks!

[benjilacombe]

Thanks for your video, You remind me of The Mallinniel Gardener on YouTube, same characteristics...hehe

[RiinaF-tu]

Hi doc! Question about neck pain when rotating head, both ways. The painful area is the suboccipital area and goes down from the sides of neck, kind of like the shape of the letter A. Been having this pain for a longer period of time. What could cause this, which exercises to try or maybe you could do a video about posterior and lateral neck pain? Thanks!

[mohanhegde]

Thank you so much doc!
Are there any videos for exercises on your channel for fixing one side of the torso and/or pelvis rotated towards left/right, which causes imbalance while sitting, walking, turning ? Thanks

[karenmccoy]

I have had for years a bad back between my shoulder blades which causes me to bend forward and then forward neck started. Broke my tail bone when 13 which caused me to sit on one cheek, which i think was the start of my posture issues. I have dealt with many chiropractors and no one was able to resolve. I am now 67, think its to late for me

[colinhenry]

Hello Dr Saunders,
When you are lying prone with your arms pulling back it really gets into your neck muscles if you don't keep your neck and head in line with your spine. Why do you raise your head up so much?

[missbballchick]

Is the ywt excersise okay to do if I have really tight traps? I don’t want to make them worse

[passionateherbs]

You said the first one could be done standing up. I would like to see the version of that because I'm very large busted, and I can not lay on my stomach.

[shila]

Hello sir. Can I chat with you please I need help. Lots of question about my chronic back pain please where can i chat with you🙏?

[attop]

How do you know it it’s bad posture or from osteoporosis?

[benanozkaynak]

Third exercise is a vertigo trigger for me😮
What should I do instead?

[byberiaus]

Is it okay if i am diagnosed by scoliosis?

[donnadrwal]

I have severe arthritis between c2 and c3 vertebrae. The related nerve issues in my head, neck and face make these stretches nearly impossible. I don’t think chiropractic therapy is enough for me.

[AliZYT]

What to do if I don’t have foam roller for last excercise. Can I use towel