Get Rid Of Forward Head Posture For Good - STOP DOING CHIN TUCKS (Comprehensive Guide)

Get Rid Of Forward Head Posture For Good - STOP DOING CHIN TUCKS (Comprehensive Guide)

Forward Head Posture is something that most of us in the 21st century struggle with to some extent.

And while there is nothing inherently wrong with a forward head posture, it can be indicative of a body that is out of balance and if often associated with a number of other health and wellness related concerns.

The biggest problem when it comes to correcting a forward head posture is that most of the advice does not take into consideration the relationships between the rest of the body and the head/neck.

In fact, I once remember being in a room with a patient in significant neck pain who was hiding her forward head posture with an extreme thoracic spine compensation.

Once we got her into a better thoracic position, which revealed her forward head posture, it became apparent the degree to which the head and neck were forward and the symptoms she was experiencing in her back became much more understandable.

In this video, we discuss how the body compensates for a forward head position and why common neck exercises that seemingly every physical therapist recommends, such as the chin tuck, can so frequently miss the mark.

Remember that no part of the body is ever acting in isolation, but rather is interconnected to the rest of the body.

When we take a more holistic approach, simple activities that help us reposition the body and feel new positions can alleviate neck discomfort and make a real long-lasting change with forward head posture.

With these activities, we take into account things such as:

1. Weight distribution
2. Rib cage position
3. Pelvis position
4. Breathing strategy
5. Tongue/Jaw Movement
6. Visual Behavior

Those other youtube stretches you've been doing everyday with no results don't even scratch the surface compared to these.

00:00 - Intro
01:02 - Forward Head Posture Body Relationships
02:38 - Why Haven't You Made Progress In The Past?
03:10 - Why Chin Tucks Don't Work
03:42 - Exercise 1 - Hook-lying Chin Lift
07:18 - Exercise 2 - Hook-lying Chin Lift with Arm and Jaw Reach
9:40 - Exercise 3 - All Fours Inverted Position
11:15 - Exercise 4 - Standing Supported Chin Lift with Jaw Protrusion
13:41 - Exercise 5 - Standing Staggered Stance Alternating Reciprocal Reach
15:36 - Exercise 6 - Standing Staggered Single Arm Resisted Reach
17:28 - Exercise 7 - Standing Staggered Deadlift
19:41 - Considerations for Daily Activities
21:55 - Recap/Program Options

Affiliate links:

[krisfitness]

Man, I originally thought Conor Harris was the epitome of rehabilitation, but now I genuinely believe that your explanation surpasses even his.

[MrnKrm]

I've exhausted all the resources from conor harris, neal hallinan and zac cupples. never thought there's anything more out there until i came across this! you've unlocked some extra things in my body i never thought i could!

[unetherized]

Finding your channel feels like I struck gold. I've been riding horses since I was six and was instructed in this method of tilting my pelvis forward, hollowing my back, and wrenching my shoulder blades back and together to puff out my chest... ended up with flat feet, crippled knees, back pain and neck pain, have done stints of physical therapy every few years but nothing helped long term . Just the first exercise wore me out like a whole body workout... but I feel great in a way that's hard to explain. A deep sense of well being. I feel like my body recognizes this is the way it needs to go, and it's like a glass of water on a hot day. Thank you!

[kimz]

It truly is disappointing how so many Physical Therapists push exercises that actually don't fix this problem. I'm looking forward to trying these movements. Thank you very much for this video.

[yamen]

This guy is really professional,
Ive been suffering from forward head posture since I was a little kid.
Ive noticed that but nobody could understand whats going on.
The first thing you would notice when tilting the head backward with keeping the rib cage relaxed the blood will flow through the nerve and that work the muscles in your spine.
Keep your mouth neutral you will breath better.
That how I felt and I hope im doing it right

[Chris-vpof]

By you sharing your wisdom and time with everyone, it only shows your true passion for helping others, rather than helping others only when paid. Blessed be your business, home, and family. Thank you. 🙏🏼

[stefanieshepherd]

So helpful to hear your integration cues. I focused on sitting position instead of standing because stress &/or intense concentration cause me to default to the head forward with slumped/collapsed lower ribs into abdomen. Everyone talks about expanding breathing into lower rib area but you are one of the few to address the actual physiological process. Thank you.

[lightyagami]

well for me it helped to do chin tuck i had years ago i still had forward head posture and hunchback before i started and after about 3 months it was gone i had made a plan of certain exercises to stretch the whole body and I used to do chin tuck all the time, everywhere
and I myself only ever had the feeling when I did chin tuck that it had become standard for me to have a good head position and posture I've started paying attention to my posture every second and After a few months where I did that, I also went to the chiopractor and asked him how my neck looked and he said at the time that everything was normal

[bobbydrake]

Awesome video.. I am a farrier ( horseshoer). My vision is constantly focused downward whether it is towards the horses hooves or at the anvil..When my eyes lost the near sightedness I would subconsciously be over extending and flexing my neck to achieve better focus.. This I believe affected my jaw and then tounge which affected my breathing pattern to the point I felt I had to suck in air through my mouth than inhale through my nose... I assume all these postural changing in my body right down to my feet where all due to my vision.. I now take time doing eye exercises .. I did do the chin tuck thing and believe me they made thing much worse. Thanks so much for this informative video .. It makes so much sense to me now..I can't wait to do these exercises.

[var]

My right foot is flat with a collapsed big metatarsal that makes gripping hard. Could I still benefit from these exercises ?

[fastnfuriousu]

Great stuff Greg, haven't seen these PRI based exercises variations before 👍 one thing that is keeping my head forward, and may be overlooked, is stiff thoracic aka hump (t4-t8) formed due to years of adaptation, that is preventing upper back with neck to shift back

[maryjomagar]

These are VERY helpful techniques, thank you, especially with the daily-life suggestions, and the superimposed blue arrows are very helpful.
In my opinion, chin tucks should be banned from the universe. Like so many other "therapies, " they just induce more tension. And on that subject, as a child, I had a pronounced overbite and tongue thrust. I had countless hours of speech therapy (not to mention dental procedures) all before the age of 10, which caused me so many physical and emotional problems because of further induced tension (I later realized). I can even go so far as to say that the whole mess caused relationship problems between my parents and me. Once I stopped the speech therapy, my muscles began to relax, and over time, I began to intuitively "feel" how to correct my jaw/tongue/speech problems, and by the time I was in high school, I overcame most of the problems myself. Now I still have small remnants of these issues, but hardly noticeable. Again, everything returns to a metaphysical perspective of how to stop fighting and attacking "problems" and just relax and let them fade away.

[aspireskboarding]

The forward head posture is really a backward head posture since it creates a cervical hinge to look forward

[ferranvandenbos]

Very helpful video! This one made a huge difference, thank you! Great stuff! 🙏

[Burritosarebetterthantacos]

My issue is im a fireman so not only has my posture declined but I also have a 10 lb helmet on everyday and a 40 lb pack pulling don on my shoulders. Im in so much pain these exercises feel like a joke. 😰

[ritagross]

So I think you said 'exhale' at one point where you meant to say 'inhale'. If you could add a note at that point to claify, it would help. Thanks.

[someonewhoisyou]

I don’t know if I’m doing these exercises wrong but it doesn’t feel like anything is happening

[hollyrosado]

Would any of these exercises specifically help occipital neuralgia or upper cervical?

[Stinkyfisher]

Is there ever a point where its to late adress these things? Im trying to be mindful and not stress myself out when its tough so would appreciate an answer. Thank you

[nsrgnt]

I've been reviewing PRI content for quite awhile and found this compilation extremely helpful, particularly the anatomy review. I would really appreciate if you had any suggestions for pillows to use for sleeping? I suspect most pillows promote some of that thoracic kyphosis and fail to encourage that eternal elevation.