Stretching WON’T Fix Forward Head Posture [But THESE exercises will!]

Fixing forward head posture corrects more than aesthetics. Medical studies find that FHP leads to wear and tear on your spine, which can turn into neck pain, shoulder pain, and headaches. Yikes!

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

04:49 - Study #2: FHP and neck muscle tension

05:24 - Study #3: Chronic headaches/migraines

05:53 - Study #4: Shoulder impingement syndrome

06:25 - Study #5: The influence of FHP on breathing

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!

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.

[Metal-GI]

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.

[zenchilladas]

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.

[PandaJackk]

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

[flexcanor]

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

[Rodnyet]

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.

[jordannovek]

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 .

[AshtonFitness]

Your physio content is BY FAR the best physio content out there. Thank you so much guys! Really well produced content!

[DirtyDirtbath]

I've been actively trying to fix my back/neck/shoulder pain and forward head posture .. but doing it with degeneration between every disc in my spine, im 32. So the past few months, every day.. I work on it. Currently have a pinch somewhere that's causing bad pain in my left shoulder, between the shoulder blades, going up into my neck, lower back, down into my left elbow and into my forearm. The last time this happened I lost feeling through half of my left hand for about 3 weeks. I'm glad I found your channel because it seems to be more in depth and effective than a lot of others

[kenblair]

I knew I had some forward head posture, which was not good but I didn't think it was too serious. Until recently. I went to an emergency room because of chest pain and in the hospital they found I had atrial flutter. I didn't expect that because I had none of the risk factors (obesity, smoking ...) - except one: obstructive sleep apnea. That itself was something I had none of the risk factors for - except FORWARD HEAD POSTURE. I am, naturally, *extremely* motivated now. Thank you, thank you, Coach E!

[littleelvis]

Finally got round to watching this video. I will literally do anything Coach E recommends. Always works.

[BMWDamun]

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!

[julielazaroff]

The exercises with the peanut really opened up my thoracic spine better than anything I have done for the past six months since I was diagnosed with costochondritis after eliminating all over causes of my extreme chest pain.

[sanmarcoexplorer]

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.

[easydoesitgardening]

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!

[DanaMariedotorg]

This instantly relieved my shoulder pain …it must have croppped up after a painting session, where I was hunching

[edwigcarol]

Good motivation for everyone, facing that challenge... Get your neck free!
A forward head posture might very well have also a psychological impact..
Breathing well is clearly linked to feeling happier and more confident. A bad breathing causes anxiety and stress
Body-mind axis.
Changing one's posture is changing one mind.

[tessabarbour]

Excellent video! I appreciate the focus on deep muscluature. People NEED to know this stuff!

[ericpoisson]

Thank you so much ! I'm 33 years old with upper back pain and forward head posture for quite a while. It seems like we got a problem in the family with that cause my dad and my uncle have hunchback posture.
Only doing these exercises 4 times since yesterday and I already feel more upright with 80% of the pain gone.
I'll try to do these 4-5 times a day and see how I'll do over time.
Thank you so much it makes life way easier already !
Eric

[ERICA]

These exercises worked wonderfully. They worked better and faster than what I learned in physical therapy on two different occasions. I've seen two different therapists for about 6 weeks at a time with a couple years in between and I only saw results after one physical therapist but it took 6 weeks.

After only doing these exercises for a few days, I am effortlessly holding up my posture and I have relief!!

[generations-now]

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. ⛳️