Forward Head Posture Correction
Comments: 72 Responses
Neck Hump vs Dowager’s Hump
Forward head posture is the leaning of the head relative to our shoulders. It’s not the same as a Dowager’s Hump.
The neck hump associated with forward head posture is the posture we often think our mothers have. The fatty hump is the body’s way of protecting a vulnerable area. As the head comes forward, the body lays down more fat in this area to protect the spine.
Naturally life tends to pull us forward. Everything we do-reading books, working on the computer, writing, washing up, running a bath, washing our hair. We are always leaning forward.
The more pronounced the forward head leaning, I believe the more devastating the health effects. As your head begins leaning forward, your spinal cord (the nerves) and arteries to the brain become stretched and taught. This is a little similar to over-stretching a garden hose and watching the water flow become restricted. If the nerve and blood supply to the brain is altered with forward head posture, it isn’t too hard to understand how our health may decline. I have seen thousands of patients over a number of years and I have found the ones with more pronounced forward head leaning are usually the ones on a cocktail of medications.
Forward Head Posture Correction
If you watch my video Forward Head Posture Correction you will see how I demonstrate the chin tuck exercise. The Key is to feel your posture lengthen as you do it. Feel the weight of your body over your big toe, your little toe and your heel. Those three points should be holding the weight of your body equally. Don’t lean back onto your heels or up on your tip toes like you are wearing heels.
As you go up into that tall posture, you are going to tuck your chin in. Not looking down but sliding your chin backwards to bring your earlobe back over your shoulders. Breath in, go tall and tuck your chin in. Some of you may be so stiff, your head doesn’t seem to move at all. If that is the case and you are older, you will probably find you have more stiffness and need to use a wall to help you. When you do that, you simply let your head touch the wall. If you have to lift your chin to get your head to touch the wall you have already got fairly advanced forward head leaning and you probably need to see a health professional to get the joints moving again before you can do this exercise.
I can not stress how important this exercise is to good ageing and overall well-being.
[..YouTube..] Hey thanks!!
[..YouTube..] If you have a reversed neck curve then no amount of chin tucking will correct this posture as it is caused by a reversed curve throwing you forward not really a true forward head posture say just from bad habit. Hypermobile people are more prone to damaging the curve with car accidents. You need a chiropractor who works with structural correction. I know the chiropractors on ideal spine dot com use techniques that may help. Check out their registry of chiros. Thank you for your question.
[..YouTube..] hi – how long will it take in doing your posture exercises daily to correct forward head posture. i am able to bring my head back to the wall without arching it backwards like you say, so i think my flexibility is ok (i tend towards ligament hypermobility, history whiplash 2004, reversed cervical curve) anyways, i do have somewhat of a hump at c7 t1, my xray shows reversal of cervical curve. how long should it take to correct posture, cervical curve and little hump? just a range/average estimate
[..YouTube..] I teach this as well. I love your method!
[..YouTube..] you talk too much really too much and you are not correcting nothing even yr breath is wrong.if you keep teaching like this you r not preventing you are damaging discs.antoniograve@hotmail.com
[..YouTube..] Great info! Thanks this should help my poor posture!
[..YouTube..] surgery…don’t blame you, i’d be concerned too. I’m sure that your doctors would consider all other options if possible. Let me know how you get on.
[..YouTube..] i got 70 degrees of kyphosis and i want to get a surgery ( idont have pain i just hate my body ) but its a hard surgery and i m afraid
[..YouTube..] Thanks!!1
[..YouTube..] You will find you have soreness as different muscles kick in again. How many? For a healthy 30-40 year old (for whom these exercises are directed) I would say 3 sets of 10-20 a day. For other age groups and abilities a professional opinion should be sought.
[..YouTube..] You’re welcome..I ended up with sore collar bones, sides of my upperneck just under my ears…how many is it safe to do a day?Thanks!
[..YouTube..] ah yes, I didn’t know it was called that! Thank you
[..YouTube..] Thanks for posting this video, very very informative
[..YouTube..] Thanks for a really great video! Very clearly explained and covers exactly what to do and how much to do a day!
[..YouTube..] A rollator is like a walker only with a seat and 4 wheels..It tends to pull me forward..causing me to pull back at every step…it rolls ahead when walking and also really changed my gaite using different muscles…i really don’t want to use it at all..research shows pronounce lack of ankle an lower leg movement… I have been using a ball on my calf muscle for pressure point whic is helping.Thank you
[..YouTube..] THANK YOU SO MUCH. I’VE HATED MY POSTURE FOR YEARS AND THIS IS ACTUALLY WORKING!
[..YouTube..] Thanks so much! What is a rollator?
[..YouTube..] Superb! I was having neck issue and sitting long hours in the office hurts most. Tried this and it makes me feel relief and relax. Thanks!
[..YouTube..] Thank you Paula..This wonderful…I had 17 surgeries in 7 years…I have this from using a rollator , which I want to loose…by getting my core strengthened & improve my posture.This is perfectly wonderful!!!
[..YouTube..] It is interesting that this posture correction improves her attraciveness as she looks even more healthy with the better posture .
[..YouTube..] I prefer to think of forward head posture as less than ideal not abnormal. It is very common because of today’s sedentary lifestyle.
[..YouTube..] wow, i didn’t know that the forward head posture is abnormal…thanks for the chin tuck exercise…i can feel my lower head muscles working..
[..YouTube..] That depends on how much wear (osteoarthritis) is present. For that you would require an x-ray and a visit to a health professional that can take and read them (like a chiropractor). It’s never to late to at least improve! Thanks for your question.
[..YouTube..] I’m nearly 40 and have had severe forward head posture at least since Jr. High School. Maybe sooner, as most kids aren’t very conscious about how they look before that age. My neck will not go straight and I cannot get my hips, back, shoulders and neck against the wall all at the same time. Is it too late for help?
[..YouTube..] Fantastic! So great that you trust your body enough to get you through this!! Keep going.
[..YouTube..] I can’t believe that I found this video! I have been suffering for months with shoulder pain. Doctor prescibed muscle relaxers. I knew there was more to it than that. While walking one day, I found myself “humped over” and in pain. I straigtened up and pain went away. That’s when I started searching for the real answer. I found it today. Thank you Posturevideos. I’m a regular now with your videos. I can’t believe it!
[..YouTube..] Yeaaaaaahhhhhh!!
[..YouTube..] @Xetenor Yeaaaaaahhhhhh!!
[..YouTube..] Great video, very informative. I work with computers all day and do my best to keep my posture good but its nearly impossible to do every day. This exercise was great to try :]
[..YouTube..] @PropaneFitness Meanie
[..YouTube..] Meanie
[..YouTube..] @Degenskonto Ha yeah just messing with you
[..YouTube..] Ha yeah just messing with you
[..YouTube..] I meant dead lift.
[..YouTube..] @PropaneFitness I meant dead lift.
[..YouTube..] How do you do dead weight? Lie on the floor?
[..YouTube..] @Degenskonto How do you do dead weight? Lie on the floor?
[..YouTube..] Great question thanks! Remember all new exercise programs need to be carried out while under the care of your health care practitioner. Pain with exercise means stop! Discomfort or muscular soreness is ok. Can you correct your hump? That depends on how you got it, how long it has been there, if you now have wear and tear (osteoarthritis) as a result and what your lifestyle is like (nutrition, exercise, weight, emotional health). It sounds to me like an examination would benefit you.
[..YouTube..] @monicaaimee Great question thanks! Remember all new exercise programs need to be carried out while under the care of your health care practitioner. Pain with exercise means stop! Discomfort or muscular soreness is ok. Can you correct your hump? That depends on how you got it, how long it has been there, if you now have wear and tear (osteoarthritis) as a result and what your lifestyle is like (nutrition, exercise, weight, emotional health). It sounds to me like an examination would benefit you.
[..YouTube..] where do you practice? Uk? US?
[..YouTube..] HI, I have noticed that hump on the upper part of my back, the bad posture one and I always wondered about it. After years of wondering I now know! I started doing the exercises just to try and it gave me a bit of a neck pain that seemed to pull towards my scalp/skull? Is that ok? Can years of having that hump be corrected with these exercises? Thank you.
[..YouTube..] Hi Elle. Ah the magic question, ‘how long’. If only I could provide this answer. It all has to do with the severity of the FHP, your lifestyle (chemical, physical, emotional health) etc etc. A health care practitioner can help you assess your likely outcome or feel free to visit my Best Posture Products page (on the website) and check out my Posture Analysis. Thankyou for your quesiton.
[..YouTube..] @LaFondaBHH Hi Elle. Ah the magic question, ‘how long’. If only I could provide this answer. It all has to do with the severity of the FHP, your lifestyle (chemical, physical, emotional health) etc etc. A health care practitioner can help you assess your likely outcome or feel free to visit my Best Posture Products page (on the website) and check out my Posture Analysis. Thankyou for your quesiton.
[..YouTube..] Hey There! im a 21 year old Female, and i think i have bad forward head posture. Im really tall and have had it for years, and to be honest, especially being female it isnt an attractive trait. If i do this exercise every day, will it help to rid me of such horrid forward neck posture, and if so, how long would it take to see good results? Thank you in advance! Elle! ;D
[..YouTube..] Dead lifts straightened my spine out pretty good.
[..YouTube..] Yes, the spinal structure can definitely be altered after you stop growing (but the more osteoarthritis that exists the more difficult this becomes). You aren’t bending the bones but changing the alignment of the spine. There are dozens and dozens of studies on structural rehab of the spine. Check out ‘ideal spine’ dot com for all the research.
[..YouTube..] @TheAlexirg Yes, the spinal structure can definitely be altered after you stop growing (but the more osteoarthritis that exists the more difficult this becomes). You aren’t bending the bones but changing the alignment of the spine. There are dozens and dozens of studies on structural rehab of the spine. Check out ‘ideal spine’ dot com for all the research.
[..YouTube..] I found that gym straighened me out pretty good, especially dead weight and shrugs.
[..YouTube..] Do you think it possible to correct the posture after the formation of the spine (which is up to 24 years)? My doctor said that after this age it is impossible to straighten the spine. And that is cleared only maintains that his condition might get worse.
[..YouTube..] So glad you like this exercise. The best advice to give here is that the weight needs to come down before you successfully attempt posture correction. Oh and also go and get professionally fitted for a bra. My sister is a lingerie wholesaler and says most women are wearing the wrong size! The wrong size spells disaster for your posture. Thanks for your comments.
[..YouTube..] @AsgarthaWitch So glad you like this exercise. The best advice to give here is that the weight needs to come down before you successfully attempt posture correction. Oh and also go and get professionally fitted for a bra. My sister is a lingerie wholesaler and says most women are wearing the wrong size! The wrong size spells disaster for your posture. Thanks for your comments.
[..YouTube..] Thank you for posting this! I dont know how much it can help on its own whithout any profetional help but will try! Hm… another Q…. can you post a video please with obesity related problems of posture and how we can try to fix them? I kind of have acumulated a posture over the years (i m 32) where my left shoulder stands evidentely lower than the right one. And due to heavy weight, chest and all, the shoulders hang low giving me a round shape, rather that square.
((
[..YouTube..] @sexylilysexy @sexylilysexy ‘Popping neck.’ You are simply experiencing what chiropractors call ‘cavitation’ the sound of the release of gas from the joint space as you move your neck. Make sure all new exercises are done under the watching eye of a health care professional. Enjoy!
[..YouTube..] I feel my neck and spine popping as I do this technique, Feels like its working well:)
[..YouTube..] Can your disc arthritis be reversed? Good question. Wolff’s Law has me believe it is possible if the structure of the neck is put into the correct alignment but this becomes increasingly less likely as we get older. You should be under the care of a health care practitioner (like a chiropractor) who doesn’t just use a symptomatic approach (ie. when pain gone so are you) but understands the structure of the spine as I do. Usually this means they have some post grad qualifications.
[..YouTube..] @CarmelaBianchi Can your disc arthritis be reversed? Good question. Wolff’s Law has me believe it is possible if the structure of the neck is put into the correct alignment but this becomes increasingly less likely as we get older. You should be under the care of a health care practitioner (like a chiropractor) who doesn’t just use a symptomatic approach (ie. when pain gone so are you) but understands the structure of the spine as I do. Usually this means they have some post grad qualifications.
[..YouTube..] (my posting was cut off)I believe in mind body healing so my (previous) question might be mute. Still is DDD reversible?Many many thanks for your videos. I plan to get your book. Your excersises are fantastic!
[..YouTube..] Recent x-rays show beginning of DDD (degenerative disk disease) in my neck. I am in my early 50′s. I know I have forward head posture. Other than this and ‘migraine headaches’, I’m in superb health. I tried the chin/tummy tuck routine against a wall first time today – wow was my back sore for a few minutes! but my neck felt stretched and better! Question: could my DDD be reversed or stopped or is this a downhill progression? I believe in mind, body, healing working hand in hand so my questi
[..YouTube..] I know I have forward head. And I would love to know if I can fix it all by myself or if I have to go to have chiropractic adjustments done. I can not really aford those but I do not want to have this posture. I go to the gym two times a week and I am using workout machines and rowing machines
[..YouTube..] isn’t it funny how society finds ways to solve problems but not prevent them in the first place? says a lot: people are neglecting of lifes most important essentials and money runs medical world and none is to be made from preventing disease – in fact thats the #1 competitor to so much of the world’s revenue. Thank you for this video
[..YouTube..] Great video thanks!!
[..YouTube..] @theeaglehaslandedify The best way for me to offer an assessment (I do charge as I get asked to look at x-rays and pictures quite often) is to direct you to my website posturevideos dotcom and under the heading ‘Best Posture Products’ you will see my ‘Posture Analysis’. If you decide to purchase this service just remind me of our chat here and I’ll include a full mathematical analysis of your x-rays (including measurements etc). Thank you for your question, it is hard not to say yes to everyone
[..YouTube..] Paula, Can I email you a picture of my C-spine x-ray? It’s fairly straight but expected. The curve isn’t going the wrong way yet or anything, just not much of a curve anymore.
[..YouTube..] @syber95 Start with 10 times in a row three times a day. If it is really marked forward head posture you should be doing exercises with the help of your health practitioner who can advise you how many and how often depending on your examination. Thanks for the question.
[..YouTube..] Can u please help me i got a question? Iam 16, can you tell me +/- how many times i need do this every session and for how long days ?
[..YouTube..] @theeaglehaslandedify A great question, thanks! It certainly can change the curve over time but it depends very much on how advanced the changes are to the curve and if there is any osteoarthritis that has developed in the discs and joints due to the incorrect posture. This makes a huge difference in how correctable the curve is.
[..YouTube..] Paula, does the excercise over time actually improve the ‘C-curve’ towards a more optimal curvature ?
[..YouTube..] @whitenoices ah the million dollar question this depends on the cause, how long it has been there, how severe it is, your lifestyle (diet, weight, emotional health). There are far too many factors to be able to answer you having never met or examined you. Sorry, I’d love to be able to give an answer (I’d have a line up around the block of people coming to see me if I could!).
[..YouTube..] Great video, Thanks a million ma’m.I have a small neck hump, and I am doing this excercise for almost 1 months now, how long will it take to correct this hump.
[..YouTube..] @zombiedeutsch I’m in the same situation as you. Skinny, long neck, and bad posture cause of video games. Glad I found this video.
A Dowager is ‘an elderly woman of high social station.’ Dowager’s Hump often gets used to label all pensioners with mid back bending but mostly this is more accurately termed a ‘Postural Kyphosis.’ When I refer to a Dowager’s Hump I’m usually referring to the abnormal changes in the thoracic spine associated with fractured vertebra seen in the disease osteoporosis.
Maintaining good posture not only helps you look better, it improves muscle tone, makes breathing easier and is one of the best ways to stave off back and neck pain, not to mention the dreaded dowager’s hump of old age.