FIX Forward Head Posture! (Daily Corrective Routine)

Forward head posture (also known as “text neck”) is not something you should just ignore as it can have a major impact on your aesthetic, long-term health, neck pain, and even affect certain lifts your performance in the gym. Luckily, forward head posture correction is simple given that you perform the proper exercises and stretches. When it comes to the forward head posture “fix”, you need to focus on two things; stretching/massaging the muscles that have become shortened and using exercises to strengthen the muscles that have become weakened. Although I wouldn’t call it a quick fix to forward head posture, given that you perform what is shown in this video daily and stick to the stretches/exercises consistently you’ll see major improvements pretty quickly. I suggest taking a picture of your forward head posture before starting the routine, and after a week or two in order to track your progress.

If you guys enjoyed the video then don’t forget to give it a like, leave a comment, share it with your friends and subscribe to my channel. I really appreciate the support you’ve all shown me, it helps motivate me to continue doing this and putting out quality videos.

MY SCIENCE-BASED PROGRAMS:

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[coryshaffer]

As a massage therapist I'd say that this is by far one of the best videos focusing on correcting neck posture. Great job guy!

[UDEMF]

Ive been doing this for about 3 months. My head is now about 5cm backward confirmed by my wife and many friends. Thank you, it really work.
(I do the streches and the neck excercise after wake up and before sleep everyday, and the one with the ball only 2, 3 times a week). Good luck to all other, just be patient, and the good thing is this also relieve neck pains too. You deserve 5M subs,

[mellowelo]

I'd like to share my "review" and journey.
- I've been doing theses for the past few weeks, like two to three weeks, I've done it 3 times a day, and it's really, really useful. I thought it wouldn't work, but it did. Sometimes I forget, and weirdly enough, my neck straighten up by itself. 10/10!!

[RobertStrbac]

1:05 Picture with tight muscles pulling the head forward
1:49 Sternocleidomastoideus stretch
2:23 Scalenus anterior stretch
2:43 Suboccipital stretch
3:19 Chin tucks exercise #1
3:58 Chin tucks exercise #2
4:44 Daily routine

[SaplinGuy]

Routine: 4:44

Stretch 1: 1:59
Stretch 2: 2:23
Exercise 3: 2:43
Exercise 4: 3:19

[ghost]

Now i have to deal with youtube thinking i am a fitness freak for the next few months. -.-

[Lorisv]

I think school are also a pretty big reason, why many people have this bad posture. Looking down at your papers is basically the same as looking down at your phone (posture wise).

[LPMGSAS]

As a therapist myself I have to say: thank god this guy actually knows what he is talking about

[Alex_Logan]

Watching this on my phone with incorrect posture.

[AntiCitizenX]

I really like how you prefaced this video with an actual scientific paper. It lends a huge amount of credibility to your presentation.

[jett]

I've been doing exercises 1:48, 2:20, 3:05 - a minute each for the past couple of days. Thrice a day - in the morning, afternoon, and before sleeping. The second day I felt a bit of pain in the muscles stretched which means the exercise is working. The next couple of days I found it easier and more natural to keep my head at the proper posture. It works! Consistency is key.

Edit: I forgot to add, it's really important to be aware/conscious of your neck posture. What I do is every now and then is that I place my back up against a wall to check if my head's inline with my body. There are times when I get too concentrated on something that I unconsciously place my neck forward. The stretches help in a way that it removes that awkward feeling you get when adjusting your neck in the proper position.

[ItsUnoriginal]

Thank you for not making a 20 minute video on something this simple

[bodine]

The stretches alone genuinely just gave me so much relief. Idk what I've done, but the last week or so my posture has just fallen out of form. I will definitely be doing these. Thank you for sharing. Even five years later you're helping people.

[josevillanueva]

I’ve been doing the neck stretch exercises and the chin tucks for about a month now. OH BOY DOES IT WORK

My posture is almost all the way fixed now. Thank you so much!!!

[MarcusGomesFIFA]

List of Exercises: 1:40 - Sternocleidomastoid stretch / 2:15 - Ant. scalene stretch
2:40 - Suboccipitals / 3:05 - Chin tucks / Total Routine: 4:54

[pumpkeenmars]

Updated in reply section. Right now at 100 replies.
So I actually started this October 21, but I’m gonna be doing this everyday from now on, and I’ll tell you guys my progress!

Day 1: it felt really weird doing the stretches, and there was a little struggle during the last few secs. And I don’t know if it’s strange but somehow I think it fixed my posture into place immediately, but of course after a couple min it changed back, that’s a good sign I guess

Day 2: not much of a difference but I did feel a little bit of soreness from the day before

Day 3: same thing

Day 4: today I did the “ball exercise” but sadly I don’t have one. So I am actually using a water bottle 🤣 I think it worked well

Day 5: I struggled more than the previous four days on the first stretch...but got through it. And I did not do the ball exercise, I think I’m going to to that like every 3-4 days. But so far I feel good about this. I’m also trying to limit my screen time.

Day 6: sorry guys I skipped yesterday, but back at it today. My back actually felt a little stiff doing the chin tucks, I don’t know if that’s a bad sign or not. But I think I’m getting a bit more used to the stretches even though it’s only been 5 days. Only advice I can give right now is don’t go too rough, be very steady. And really this will only take like 4 minutes out your day it’s really quick

Day 7: I did the ball exercise again, and it was very difficult. But I got it done, everything else was for the most part easy. I think tomorrow for the chin tucks I will try out the “more challenging” way of doing it

Day 8: not much of a difference

Day 9: again the same thing but tomorrow instead of doing it once a day I will start doing it twice

Day 10: went well, I didn’t feel any sort of difference after doing it twice, I got the hang of it now though

Ok so I will try to update everyday now guys since you asked!
But for the past week that I haven’t updated I can see an improvement in my shoulders, and I am genuinely surprised that there is already a difference. So before my shoulders were rolled forward and I had a slouch. But after doing the exercises and stretches, it’s easier to stand up straight. However when I sit down it’s a different story. I’m gonna keep going though, until my posture is completely aligned. My neck still needs a lot of work. And I still can’t stand straight an entire day, but I can for way longer than previously. Will update tomorrow

Around Day 18 now: I can confidentially say that I don’t struggle with the stretches anymore. But I still can’t move on to the more difficult stage of chin tucks, it’s still takes work for me to do those.
I also wanted to say that the biggest motivation I had, to do this, besides a confidence boost, was my back pain. I know that my bad posture is the cause of it, and I’m so happy that all of this has been relieving the pain, it doesn’t come as often anymore. So hopefully that motivates you too. Thanks so much for replying it’s keeping me going with this !!

Day 19: again it was no problem doing the stretches, but chin tucks still take effort. I’m thinking also of giving you guys a before and after picture once I notice a drastic difference in my posture. I have one photo of my posture way before I started the stretches and exercises. And I took one yesterday I can notice a slight difference. So I will keep recording my progress here and take a picture every month or so

Day 20: everything pretty much the same but one thing I found out is that while doing the second stretch, as I twist my neck my body would follow the same movement. So don’t do that, make sure you’re facing frontwards and only move your head. I feel the stretch better that why. Still, sometimes I don’t realize that Im not facing straight and I don’t get the full benefit of the stretch. Don’t make the same mistake

Day 21: really not much of a difference, just the usual. Updating just so you know I didn’t miss today

Day 22: I missed yesterday but only because I am currently having family problems so I had zero time to do it I made up by doing it three times today
—another thing today I used an actual ball for the 1st exercise instead of a water bottle 😪😂, and let me say it was wayyy more difficult, I definitely felt it

Day:23 again the ball exercise was a paiiin, and I am actually sick today but I managed to still do it. Since he said in the video that you can do the stretches for 30-60 sec tomorrow I am going to raise it to 40 sec, because they’ve gotten pretty easy for me. I do blow out the chin tucks fairly quickly, so I will also elevate my head a little bit to make it challenging. Tomorrow I will update and tell you how it goes

Day 24: the stretches didn’t feel any more challenging doing it for 40 sec, but I’m going to stick to that time so I can ease in to 60 sec. and doing the chin tucks elevated were definitely difficult it felt similar to the ball exercise. And I don’t know if this is normal but on my right side I felt my muscle near my jaw moving back and forth as I tucked my chin. I told myself I could only do 10 but I pushed forward to the 15 reps. I think I will just continue doing the ball exercise so it can help me contain myself with the elevated chin tucks. So I’ll do it everyday instead of every 3 days

Day 25: pretty much same thing as yesterday, but as I said I will be doing the ball exercise everyday, and although it has been a pain I have got the hang of it now, it’ll help me ease into the elevated chin tucks. And also I have not gotten any back pain in days!!! I’m so happy about that. But my posture isn’t yet straightened out, but I can see a slight difference and that’s something

Day 26: same as yesterday updating so you know I didn’t miss

Day 27: did exact same thing as the day before

Day 28: also want to mention that the very first time I did the ball exercise it was extremely uncomfortable and painful doing it, but I did not feel that discomfort today soo that’s great everything else pretty much the same

Day 29: so sorry I missed yesterday, I literally worked all day and then just knocked out. I’ll do my best to keep my consistency. But I will definitely make up for that. Today went just like the previous five days

Day 30: sorry I totally forgot to update and it’s 12 am...but I just wanna say I did do it today so don’t accuse me of anything 😂

Day 31: so one thing is that with the ball exercise, previously I would feel part of my muscle near my jawline gliding as I did each rep..but now that is completely gone. I think it had to do with how it was an unfamiliar position. So don’t be concerned if you get that too..I think it was just me though. Everything else is pretty much the same. I think by tomorrow I will start doing the stretches for 50 sec instead of 40 to step up the game

Day 32: I handled the stretches well even at 50 sec instead of 40, and everything else pretty much going the same

Day 33: updating so y’all know I didn’t miss, ill let you know when I’m seeing some notable changes. I did the elevated chin tucks! After being comfortable with the ball exercise, I did them and it was very manageable, it definitely was a challenge, but that’s why I did them since I was starting to notice that the chin tucks had gotten too easy for me. Anyways, so far I definitely feel changes in my neck, it’s not stiff or tense as it was in the start, and I can stand straight almost entirely, (but not permanently). Still need work when I’m sitting down, which is hard because I don’t have very comfortable seating,

Day 34: day 34 was yesterday and I did not miss I just didn’t update I will update day 35 (which is today) at the end of the day 😊

Day 35: some good news is that I’ve been noticing a huge difference in my posture, it’s almost like it’s forcing itself to be straight. I’m very happy with it, I totally wasn’t paying attention at all and then I realize I was already standing up straight. I still can’t say 100 percent straight but definitely rlly close ima keep going!

Day 36: updating so u know I did not miss, the elevated chin tucks are still giving me trouble...but I’m definitely managing the entire 15 reps, will update tomorrow

Day 37: I’m also sleeping with a much flatter pillow because it can help keep your chin tucked, it does seem to ease my back and neck pain. Because with the much higher pillows I wake up up with all sorts of pains, so if that’s you I recommend a much more flat pillow, it’s been helping me.

Day 38: I was so lazy but I still did it, updating to confirm that

Day 39: I did it, and I also want to step up my game. I’ve only been doing 15 chin tucks, and 15 reps on each side with the ball. And of course the stretches. That may be what is slowing my progress, then again i am still seeing great results so far, but by tomorrow I will do the stretches for 60 sec. And in the next few days I will start to do 30 reps of chin tucks same goes with the ball exercise. I think that will then speed it up, I’ll let you guys know

Day 40: I did the stretches for 60 sec and they were still pretty easy. Also I noticed that if I try to do the elevated chin tucks before I do the ball exercise I can feel something underneath my jaw moving back n forth maybe a muscle but it’s extremely uncomfortable a little painful. But I discovered that doing the ball exercise BEFORE the chin tucks I don’t feel that at all. So I think thats the purpose of the ball exercise. Though it may just be me. Regardless I recommend that you do not skip anything and also make sure u do the ball exercise before the chin tucks as was showed in the video.. And I will be taking a photo soon to see any major differences in my posture most likely in the next 5 days, I’ll keep you all updated

Day 41: didn’t miss

[MSF_Arcane]

I did this at the start of my second semester in my first year and after doing it for roughly 8-10 weeks I noticed a significant improvement in my posture even when I'm sleeping (my pillow used to be in between my shoulder and neck). It helps to do it every so often when it is fixed to release tension but I can say that this video was effective and for others to give it a shot, it took me roughly 2 weeks to feel/see improvement.

[situationeye]

Informative and delivered without the usual arrogance of YouTube fitness guys. Great video!

[LittleJofel]

Routine Timestamps

Sternoclaidomadtoideus stretch 1:50
Anterior Scaleni stretch 2:20
Suboccipitalis Release 2:44

Chin tucks 3:07

General Tips 4:10

[Casablumpkin]

The digestible yet substantial anatomy breakdown I've been been seeking from a fitness channel.