What tips do you have for getting a good night's sleep? Drop me a comment! 👇 👉Fix Your Hunchback with the Hunchback Fix Program: www.uprighthealth.com/hunchback
Good video, thanks. To sleep well, I eat no later than 5pm. Drink water so I don't dehydrate durinig night.Blackout mask. Blackout curtains. Blue-block glasses, and slowdown as 10pm nears. Decisively resolve conflicts. No alcohol. Decaf coffee. Daily exercise. Ice bath 3 mins each morning. Working on back exercises for psoras muscles - has almost cleared minor back ache in a few weeks, greatly helping sleep. Thanks again - I put away one of my pillows because of it.
I have been working to correct my posture for a few years now and have strengthened my back a lot. I was a side sleeper and always had issues in shoulders and thoracic spine area. So I have also mostly trained myself to sleep on my back. I now sleep with no pillow and have recently even ditched my headboard for the option to hang just the top of my skull off of my mattress. It feels great to me and I sleep well. Am I crazy?
Hello Sir, would you recommend sleeping on the floor? I have been doing this for a while, but someone told me recently that I would regret doing this (sleeping on floor), when I got older, I am 40 years old. Thank you for your time.
Hello Sir, would you recommend sleeping on the floor? I have been doing this for a while, but someone told me recently that I would regret doing this (sleeping on floor), when I got older, I am 40 years old. Thank you for your time.
Your hunchback and shoulder fix programs fixed a years-old shoulder pain in just a few weeks. Can't thank you enough. I had given up on my shoulder being pain free...🙏🏻🙏🏻🙏🏻
Remember, as with anything in Life, it takes time. Don't expect instant results in one week. This will take a few weeks for your Body to adjust to and get comfortable to. To achieve any goal in Life, you need discipline, persistence and consistency. You can't give up half way because the results are taking time. Good luck to all my fellow Human Beings.
With this positive approach one can achieve anything they wish to do in their lives. Let's treat ourselves and others with love and respect. Good luck to you and all my fellow human beings.
Thank you so much for mentioning the ab exercises, tight lumbar, and hip flexors! I am a licensed massage therapist and I mention this to my clients all the time. They are always amazed at how good they feel after I help them stretch out. They actually feel (and look) a bit taller because a good bit of that muscular pressure has been released in the session. They say I'm a miracle worker, but the truth is that we aren't taught the proper way to care for ourselves as we grow up. I hope your channel continues to grow so that you can reach more people and help them learn how to properly care for themselves and improve their health.
How should one stretch? I have annoying lower back pain and have always wanted to get a massage. I’ve asked people but majority of them say my lower back is weak. My lower back arguably hurts due to gym.
I’m a side sleeper And I noticed that I tend to really curl into that fetal position Sometimes so much my head is practically off the pillow Thank you for this advice !
I was a front sleeper my entire life, and was developing a serious dowager’s hump. Learning to sleep flat on my back has been hard, but I’m getting there a few weeks in now, and the hump is going. I advise stacking pillows NEXT to you to help you feel cosier, if you’re used to sleeping on your front or side. I also recommend upper back strengthening and stretching, start gently and build up slowly.
When I was 19 I spent several months in a hip to toe cast (compound fracture from motorcycle vs car accident) so I HAD to sleep on my back. I've now (several decades later) begun sleeping on my side. To help get back to back sleeping I've used a king-size pillow alongside from my shoulder to hip. I lay on my side and settle back a bit against the pillow. I'm not fully on my side or back but nothing feels strained. And it does feel cozy ; )
thank you! it’s good to see that someone is able to overcome this! I try to sleep on my back but I either can’t fall asleep or have sleeping paralysis. I feel so discouraged but your comment motivates me to try more
@@_anaaaaa because of my worsening scoliosis I tried it again & first time in my life I could sleep on my back without any problem. in the morning I ended up on my side but it’s still a success. also someone told me that what helped her is taking natural (!!) sleeping pills. she took it for a very short time & later she could sleep on her back without the pills too
We Muslims follow the sunnah of Prophet Muhammad (saw) in which the best position for sleeping is to the side. Alhamdullilah even after 1400 years of research, this side position still appear to be the best.
Thanks! Retired 40-year RN, spent six hours in the ER the day after my 74th birthday worried about numbness and tingling in my left arm... Turns out it's cervical radiculopathy rather than cardiac! CAT scan showed serious neck disc degeneration... Right shoulder stiffness and aching for over a year from a fall, massages and chiropractic haven't helped. Stumbled on your site and watched your shoulder / neck stiffness tutorial and I'll be damned... It helps! I've been a TOTAL left side sleeper since a car accident in ' 74 Left me with a green stick FX of L femur, compound of tib/fib... 6 weeks traction, 6 weeks total body cast, 3 weeks long leg cast. Since then, I've done over 25 years of home health, and I've been a disciple of proper sleeping position, body pillows, etc. This video convinced me to subscribe; it's always Nice to watch another pro who knows their shit! Thanks again; I'll be keeping my eye on you! Captain Kirk ✌️♥️
i actually did this a couple years ago...and removed using pillows altogether...really works...my dowagers posture is now gone...takes a lil getting used to but its actually much more relaxing to sleep withoit than with a pillow
@@ghihbgyu This will happen until you train your muscles to get used to being in that position for a prolonged period of time. Your back will be a bit sore each morning until you get used to it.
I think it's genetics. But as I sleep on my back I always wake up on my side fetal position. so it feels great falling asleep but seems to give me A sore side neck in the morning.
@@rokelle_2012 I had the best posture in high school due to my OCD and wanting a flat belly. I also was encouraged by my choir teacher to strengthen my posture and lumber mussels. It wasn't easy. Especially when everyone bullied me an arrogant teacher's pet. But I did have a terrible back injury before age 12 that I was treated due to insurance. Now I am 40 and my 30s were terrible . Doctors and chiropractors were not helpful. I finally went online to find a chiropractor who was from 300 miles away to X-ray and inject Botox into my lower spine to relieve the sciatic nerve. Been an amazing 6 months but my insurance didn't cover it. I'm in debt for the first time in my life $4,400. I need new injections soon but not until I can pay off the previous bill. Does Anyone have good advice about debt? I never used a credit card. Always paid cash for rent. Always bought vehicles in full cash amount. My several bank accounts stay at $10. No credit whatsoever. Never use checks or bank cards for purchases or allow my account online. I'm really struggling.
I love how when he gives his explanation - they are explained as if we should know this already because it is actually common sense. I love this channel!
I have suffered for years from 10-12 chronic tension headaches a month which, it turned out, were the result of cervical arthritis aggravated by poor sleeping posture with much pillow support. I'm now sleeping with a rolled-up towel behind my neck and have taught myself to sleep on my back. My headaches are all but gone!
@@rbatz it feels like your stuck, but you can see around you. And there's usually someone staring at you, and your afraid of them coming but you can't move anything except your eyes. You can't say anything either. Basically a scary movie.
Thank you for including sleeping face down. So many people just talk about it being bad in general, but when I'm very anxious it's the only position that gives me any sleep at all!
No idea how much I thank you for this video. I was suffering from bad posture for really long time. Your technique fixed everything like magic. Never knew the problem was caused by wrong sleeping picture for such long time. Now I feel great comfort. I searched this video again to thank you. Thank you & thanks again. God bless you🙏☺️
Those of us that are curvy do well with using pillows to create the neutral position. This is especially true for those of us that sleep on our sides. I started with a pillow between my knees years ago and quickly realized that my long legs meant that my feet were left dangling at an unnatural position, and it was putting a new pain in my hip as a result. As I have gone along, I find myself adding more specific pillows to "brace" my body into neutral for sleep. I have a nightly system now that involves 5 pillows and it just might grow to 6. I now sleep like a rock and never wake up with those strange back pains anymore. It's a fair trade but all the mismatched pillows took a bit to visually get used to. Now it's a whole 'thing' to make sure that the pillowcase covers remain different, otherwise I wouldn't know what pillow was supposed to go where.
I had really bad upper back pain recently and was looking for things to fix my posture because of it. I had one of those thick neck pillows and when I'd wake up I'd be in so much pain. Now l never thought that was making it worse but I switched it to a small pillow like he said. Game changer. Woke up with way less pain and actually the hump has gotten better!! Thank you thank you for this video!!
I switched to a buckwheat pillow 20+ years ago. Gets as flat as I need it, pillow under legs when flat, between knees when on my side. Fat pillows are only comfortable for a few minutes before they start to be a literal pain in the neck.
Watching this video is like reading a book in which the author makes you feel understood. 4:26 ameeeeen! I used to sleep in a semi fetal position and when I began sleeping straight head to toe while on my side I noticed a MAJOR difference. I was just listening to my body! This totallllyyyy justified that change with solid evidence!
Sleep on a hard surface without a pillow. I’ve had zero back pain with better posture and alignment for years now. There is absolutely no need to go through all this.
So ive been doing my own research on how to fix my posture for the past month or two. Your video is a great accumulation of all the knowledge ive learned. Other than the pillow neck stuff at the beginning. I did not know that and can't wait to give it a try.
🎯 Key Takeaways for quick navigation: 00:00 Learn how to correct hunchback posture while sleeping, regardless of your sleeping position. 00:26 Hunchback posture is often a result of repeated position practice (RPP). Avoid reinforcing it during sleep. 01:09 If you sleep face up, use only enough pillows to maintain a neutral head and neck position. 02:45 Gradually reduce pillow height to promote a straightened neck and spine during sleep. 03:41 For side sleepers, avoid curling into a tight fetal position to prevent spine flexion. 05:03 Sleeping face down can lead to low back extension; use a pillow under your pelvis to reduce this effect. 06:00 Fine-tune your sleep posture to your bed, body, and preferences. 06:55 Be mindful of your posture while reading in bed to avoid reinforcing hunchback posture. 07:51 Consider the Hunchback Fix program for a comprehensive approach to fixing hunchback posture. Support the channel if you find the information helpful. Made with HARPA AI
If you really have forward head posture, I can confirm that good pillow back sleeping will not “help” your posture. Anything low enough to extent your upper spine will transfer weight toward your head (thus into your neck) and you will wake up with neck pain. Your only option is to use a neck brace when you sleep, if you want to “improve” posture overnight. But even that does not do a great job. It is hard to apply traction to the upper spine without straining the neck. Sleeping with a rolled up towel under your upper spine should work better, but I have not gotten good results with that either, for the same reasons. You can either support your neck/head, or extend your upper spine, you cannot do both at the same time.
One benefit I personally found, is that from the day I started using a thinner pillow (which was ages ago, when I was in college, I don't even know why I tried it), ever since, every, single, night, I remember my dreams, not quite lucid dreams, I'm "living" them, and also remember them when I woke up. I've tried telling other ppl about it to confirm this, but no one ever tried it.
My neck was in so much pain so I did your exercises. It helped immediately. So I went on to your back and shoulder tension relief. This also helped. Thank you so much. I may actually get some sleep now,
I wish we had more ergonomic desks at school growing up, or just more thought put into students' posture and overall health. I think my hunching is due a lot to hunching over my desk for hours a day working on assignments as a kid, and since then, never really worked on it enough to correct. Thanks for the helpful video.
I’m gonna work on this, I’ve been feeling a lot of left side neck pain because of my bad posture and it’s triggering terrible migraines. Subscribed to your channel ✅
During my high school years, I used to experience sleep paralysis episodes really often. Because of that, I never slept on my back EVER AGAIN. I swear, as much as I’d LOVE to sleep on my back and make the back of my neck more comfortable, I just can’t risk it…
@@Ahianuenue Actually you are right! I would also sometimes wake up in the middle of the night gasping for air. I never understood why. Right before I’d gasp for air though, I’d hear like a whipping sound directly by my ear and I’d wake up frightened. I genuinely believed my house was haunted. It doesn’t help that the previous owner committed suicide. But we moved a long time ago, and I haven’t had any sleep problems no more thankfully. I sleep on my side now and I also use a pillow sheet or small blanket as a sleep mask so that I don’t wake up during my REM sleep phase.
I hadn't noticed that my posture had improved, but my changes to sleeping position coincided. I ditched the pillow and use a 12'" wedge for my torso and a hump for my knees. Now that my attention is focused on it I can tell my neck posture has indeed improved. My lower back pain is gone or reduced. When stomach sleeping my neck and shoulders would sometimes seize up for a few days at a time, and that no longer happens. With the wedge I sleep comfortably and never change torso position.
My chiropractor told me to sleep with a rolled up towel under my neck (not the head)...even if I just do it 10 minutes a day it will help...but, I sleep on my side so now I make sure my head is straight and not bent over in a curve when I'm on my side...and make sure my chin is recessed and not up and out or pointed to my chest. I also reser my head by straightening the back of my neck...like trying to lift the head and flatten the back of the neck and then put my head on the pillow.
Some of us need to sleep in pretty much a sitting-up position. Hiatal hernia, I'm looking at you. Same sort of issue with spinal/cervical stenosis; if your neck isn't in just the right position there's pressure on the brachial nerves and you wake up when your hands and arms hurt or go numb, or are even partly paralyzed.
yo that happens to me! sometimes i wake up with my arm fully asleep. other times my right shoulder, and neck are very stiff and achy throughout the day. what do i do?
Found this video now and i realised that my posture has actually improved because of sleeping face up on thin pillows, i used to have a huge hunchback but now it's lesser and i have lesser back issues too.. the change came about as i shifted to uni and had to cost cut on the mattresses and pillows, and i have to say: sleeping on thin and hard surfaces is amazing for my posture my spine has straightened so well and i find it difficult to sleep on all these high-end soft mattresses. sleep like the way our ancestors slept!!
I have mild scoliosis and I mostly sleep on my back. But I find it hard to sleep symmetrically. I notice my body loves bending to the right side while I am sleeping on my back. It happens so naturally that I am not even aware of it sometimes.
Hi thx for your valuable advises. Its great work. Easy explanations with the tools we have at hand. Mostly own bodyweight. Thank you very much. I really appreciate your effort. Steffen
4:23 - This is how ive been sleeping for the last couple years, my hip flexors have been sore all the time and I was letting myself get into this position when sleeping
I'm 53 y/o and had a recent c-spine xray that showed I've lost the curvature of that area. I've been working on fixing my forward head posture for a few weeks and my question is: is it possible to regain that curvature? Thanks for everything you do!
The bigger question is whether the curvature matters at all. Can anyone demonstrate a clear correlation between specific curve angles and health, pain, etc.? I'd wager to say the overwhelming majority of high level athletes and people living in less industrialized societies have quite straight c-spines...and it doesn't matter one little bit. I'd take a fairly straight C-spine if it meant I could carry 40 lbs. on my head safely and effectively.
If you are a sidesleeper (and almost everyone with hyperkiphosis and hyperlordosis is), the pillow is irrelevant because in any case during the night you will end rolling up like a threatened pangolin
I have never used pillows. But for a long time slept on my stomach because of shitty hard and uncomfy bed with no matress at my friends house. Simply pass out, snored all that shit. And when i slept at my exs house i would get really bad lower back pain, offcourse because of the bed being super soft and firm basicly going into hyper extension. It was a nightmare. And it got me into preffering not to sleep. now a proud back sleeper, and preffer to sleep on floor with a little neck support, and tucking the blankies under my feet. Safe to say it has helped me so much, being able to stretch out fully is so nice. My spine is happy and i no longer snore because off nasal breathing, glad to see this video
Just want to say thank you.Sleeping on a folded towel fixed my neck problem in days.I always thought it was squatting with a bar across my shoulders that was causing it.I appreciate the video.
okay, going from sleeping on my side with two pillows, to sleeping on my back with no pillows, with one under my knees. I SWEAR if this gives me sleep paralysis I'm going back to sitting in chairs
When I was a teenager I only slept on my stomach. Eventually I woke up and couldnt move which made me feel paralyzed and I couldn't get out of bed without torturous pain in my neck. Later we found out at the hospital that because of sleeping on my stomach, one of the bands holding my spine togeather got caught around a part of my shoulder blade which is why I wasn't able to physically move without pain. My doctor fixed it but a couple of years later I started to sleep on my stomach again which caused the same band that got stuck to inflamate this time. I'm never sleeping on my stomach again, quit sleeping with a pillow, and moved to only sleeping on my side or back which has vastly improved my sleeping health and posture compared to my stomach
One good trick for upper back spinal alignment is to stand under an open doorway/frame. Now reach up with both arms and use your fingers to grip the frame ledge. If no ledge then just open palm and use the frame itself. Now keep your upper body in this position as straight up as possible. Your lower body should attempt a lunge position. One leg stretched out behind you and the other bent forward as in the lunge position. Now ever so slightly push your whole torso forward without moving your legs or arms and you should feel resistance from your upper arms whilst stretching out your spine and neck. It feels real good and you can also ever so slightly tilt your head back to extend the stretch. Peace y'all ❤️
okay so, i found out that i do Not have this hunchback posture thankfully, BUT: those tricks you showed actually helped me to sleep more comfortable, my body was straight properly etc., and i did not wake up with back or neck sore every so often, so these nifty tricks helped, thank you.
I found this video extremely helpful. After spinal surgery I started favoring my neck and slowly crept into really bad posture. After the first night of corrected sleeping position it didn’t reverse years of bad posture of course but I got out of bed without any neck pain, without the urge to favor the neck by looking down. But I have to say that while I excitedly went to the website for more information on the program, I quit reading after 30 pages of explaining what the program will do for me.
A trick I use to make sure my head is in the right plain as a side sleeper is to pick a vertical line while on my side. Then using one eye then the other change my pillow until both left & right eyes image of that line overlap cleanly. Any misalignment is clear when the view is offset either way.
Thank you so much for sharing this. I‘ve been trying what you said for a few days now and already feel like it’s much easier for me to maintain a straight forward facing position without it feeling exhausting too quickly
4:18 the fetus position is legit the only sleeping position I can sleep in and it’s probably why I have a hunchback smh. Idk how to force myself to fall asleep in any other position.
My chiropractor has had me back sleeping using a pillow with a dent in the middle for about 20 years now. Unfortunately after trying your wall exercise to fix hunchback posture, I realize that I've got poor posture. I'm going to try a different pillow tonight. One sleeping tip: I've got a shaved head, so wearing a fleece nightcap is a must. Mine is long enough that it also doubles as a blackout mask.
I always curl into a ball in fetal position, and having a pillow between my leg help it feel less awkward when trying to sleep more straight on my side. I am grateful u mentioned how we sit when reading because I completely didn’t realize that how i sit/lay and read on the sofa was as bad as it was until you mentioned it here. Thank you so much for great tips ❤😄
These are really helping! Do you have any advice for a side sleeper about that tendency to round the shoulders in toward each other? I've tried to sleep with the bottom arm behind me but it usually puts my arm to sleep.
If I had to guess, it would be to strengthen the muscles in the shoulder blades/ upper back. Ever since I stopped weight training I've noticed I'm curling my shoulders in a lot more than I used to. (Side sleeper here also)
Side sleeper also... I've never found anything that makes it work better. I just try to sleep on my back with no pillow as much as possible and it def helps
I love how you refer to humans as “human animals”. I think it’s really important to remember that we are in fact just intelligent animals. Anyways, great video, hopefully it will help my back!
This definitely works also incorporate pull ups!! I had a hunchback 6 months ago and I would sleep on my side a lot so that would mess up my back because I would curl up like you said, started sleeping facewards and my posture has immensely improved. Thank you!!
I'm a back sleeper and prefer no pillow for this reason, as my posture during the day is mostly hunched. However, a chiro scared me away from having no support under my neck. They said if I don't support my natural neck curvature I'll end up with all kinds of problems. So my question is, would it be ideal to have a very thin 'something' under my neck for a bit of support while still maintaining a lengthened neck, with no tilt?
Two chiros recommended sleeping on my back without a pillow. I've been sleeping that way for two years. No problems created, a couple of big problems eliminated, multiple additional benefits. Tip: I fall sleep faster if I have a pillow touching the side of my head, and even fasterer if I have pillows on both sides of my head.
@@gatoryak7332 Thanks for this reply, I was hoping my chiro just didn't know what he was talking about. Love the tip with having pillows on either side of your head. Gonna try this, thanks!
@@gatoryak7332 2 years is an incredibly short time when it comes to possible long term neck problems. While there are plenty of reasons to distrust the advice of a chiropractor, your situation isn't one of them.
@@rendomstranger8698 Most up-to date physios recommend standing and sitting postures that have the chin slightly tucked and the neck straight. Matt Hsu is one of them. Sleeping with the neck flexed or extended leads to problems in the long run. Re-watch this video @1:10. The most important thing to remember is that every individual should determine their own best practice. That takes awareness, experimentation, and vigilance. What works for me today might not be the best thing for me two years from now.
Thank you brotha! Been dealing w this my entire life, now 26 and the results come good and fast, right before drastic improvements in my posture while doing my stretches it feels like I can bend FOREVER, feeling my entire skeleton shift LMAO It’s like a 30 minute good morning yawn, most relieving feeling ever.
Matt, I just found your channel and love the content. This is the self help info I've been looking for! I have a specific question regarding the neck. How do I keep the "natural" curve in my neck while sleeping like this and doing the exercises seen in How To Fix Hunchback Posture In 3 Minutes? My doctor thinks the discomfort in my arm is from a pinched nerve and my straight neck. He gave me one of those travel pillows to use to try to get my neck back into a curve while I sleep. It worked but now on my quest for no neck/back pain I don't want my straight neck and arm pain to come back 😬
I just read laying flat on my back (ditched pillows when I found out that was a major cause of my neck pain) and when I get sleepy enough to drop the book on my face, that's my sign it's time for light's out. 😀
So what about a person with hunched posture from college studying, with GERD acid reflux and moderate sleep apnea wearing a cpap? I can't lay flat on my back. I do get some scalp numbness and I have some pretty severe numbness the center of my back where my bra strap sits. I'd like to fix that without having to spend so much money at the chiropractor.
I as a reasonably tall guy stopped sleeping with a pillow more than 30 years ago as I was worried about my long term posture. I admire the look of people with a very erect posture A pillow interferes with your ability to turn over at night, and with your breathing, and oxygen supply. it will also make snoring more likely as it encourages you to sleep on your back.
Unfortunately for me, the problem when I try all this is that my airway completely closes...I even tried getting a mouth guard that pulls my chin forward but that takes it from zero air to barely enough to breathe, and when I fall asleep my muscles relax enough that the airway closes again and best case I snore like crazy, worst case it wakes me up cuz no air is passing through. So I've resorted to practicing these kinds of things for 10-20 minutes a day while awake.
@@IchigoSpaz Definitely do not. Sleep like a baby 8 hours a night, don't snore an ounce. But I also don't try to force myself into the position of this video.
@@AdamJakowenko misread originally. These cause you to have sleep apnea it sounds like. You'll have to focus on all the active day time exercises. Or be cool with looking like you live in a bell tower.
When i lay completely flat or my head too far up or back i get a major headache, pressure and get dizzy. Had it since childhood so i always need to be raised but i try to use different pillows and also a blanket to lay elevated with my full upper body
I have to sleep on my back due to osteoporosis and back issues. I find that a child’s pillow is actually the perfect size for me. I also have a bed with an adjustable foundation so I can raise my legs up to lengthen my spine better.
What tips do you have for getting a good night's sleep? Drop me a comment! 👇
👉Fix Your Hunchback with the Hunchback Fix Program: www.uprighthealth.com/hunchback
Good video, thanks. To sleep well, I eat no later than 5pm. Drink water so I don't dehydrate durinig night.Blackout mask. Blackout curtains. Blue-block glasses, and slowdown as 10pm nears. Decisively resolve conflicts. No alcohol. Decaf coffee. Daily exercise. Ice bath 3 mins each morning. Working on back exercises for psoras muscles - has almost cleared minor back ache in a few weeks, greatly helping sleep. Thanks again - I put away one of my pillows because of it.
Absolutely!
I have been working to correct my posture for a few years now and have strengthened my back a lot. I was a side sleeper and always had issues in shoulders and thoracic spine area. So I have also mostly trained myself to sleep on my back. I now sleep with no pillow and have recently even ditched my headboard for the option to hang just the top of my skull off of my mattress. It feels great to me and I sleep well. Am I crazy?
Hello Sir, would you recommend sleeping on the floor?
I have been doing this for a while, but someone told me recently that I would regret doing this (sleeping on floor), when I got older, I am 40 years old.
Thank you for your time.
Hello Sir, would you recommend sleeping on the floor?
I have been doing this for a while, but someone told me recently that I would regret doing this (sleeping on floor), when I got older, I am 40 years old.
Thank you for your time.
go pillowless to achieve immortality
Bro I sleep with a pillow on the top on my head, my head in on the mattress.
@@guyfromfortnite6308 😅😅😅😅
Always used a blanket as a pillow A small one since I was a baby. I can’t use a pillow. It hurts . They are to large and uncomfortable 🥴.
I never slept well with pillows
I lay on a few folded towels when staying at hotels since those pillows are always huge
I've been ringing bells in Notre Dame for a few years now. Gonna try this!
Up
SANCTUARY
@@nayb1398 update
@nayb1398 How has it worked?
@@Uprighthealth SANCTUARY 🔔
Your hunchback and shoulder fix programs fixed a years-old shoulder pain in just a few weeks. Can't thank you enough. I had given up on my shoulder being pain free...🙏🏻🙏🏻🙏🏻
Did you donate 50 dollar?
@@adamdanial3061 no, she donated 49,99
Just 1 cent shy! 😅
THANKS SO MUCH!
WAIT U CAN DO THISS??
im glad you showed how to do this on the couch. my wife is often mad at me.
@@BlazeTheDoja-qh1ey rip
Remember, as with anything in Life, it takes time. Don't expect instant results in one week. This will take a few weeks for your Body to adjust to and get comfortable to.
To achieve any goal in Life, you need discipline, persistence and consistency. You can't give up half way because the results are taking time. Good luck to all my fellow Human Beings.
With this positive approach one can achieve anything they wish to do in their lives. Let's treat ourselves and others with love and respect. Good luck to you and all my fellow human beings.
Thank you king. We must persevere.
Thank you so much for mentioning the ab exercises, tight lumbar, and hip flexors! I am a licensed massage therapist and I mention this to my clients all the time. They are always amazed at how good they feel after I help them stretch out. They actually feel (and look) a bit taller because a good bit of that muscular pressure has been released in the session. They say I'm a miracle worker, but the truth is that we aren't taught the proper way to care for ourselves as we grow up. I hope your channel continues to grow so that you can reach more people and help them learn how to properly care for themselves and improve their health.
i love this comment!! god bless physical terapy! we really don’t take of ourselves. thank you guys for sharing your knowledge
Come to canada please, we need you!
How should one stretch? I have annoying lower back pain and have always wanted to get a massage. I’ve asked people but majority of them say my lower back is weak. My lower back arguably hurts due to gym.
Excellent thanks 🛌
What timestamp is it mentioned?
I’m a side sleeper
And I noticed that I tend to really curl into that fetal position
Sometimes so much my head is practically off the pillow
Thank you for this advice !
Did u know that side sleeping makes your face unsimetrical?
@@cokta006 haha wtf 😂 i see it
@@cokta006 that explains a lot lol
@@cokta006 I have noticed that as well, especially when you prefer a certain side
@@cokta006 yes :(
It's permanent and fixable with surgery I think
I was a front sleeper my entire life, and was developing a serious dowager’s hump. Learning to sleep flat on my back has been hard, but I’m getting there a few weeks in now, and the hump is going. I advise stacking pillows NEXT to you to help you feel cosier, if you’re used to sleeping on your front or side. I also recommend upper back strengthening and stretching, start gently and build up slowly.
When I was 19 I spent several months in a hip to toe cast (compound fracture from motorcycle vs car accident) so I HAD to sleep on my back. I've now (several decades later) begun sleeping on my side. To help get back to back sleeping I've used a king-size pillow alongside from my shoulder to hip. I lay on my side and settle back a bit against the pillow. I'm not fully on my side or back but nothing feels strained. And it does feel cozy ; )
thank you! it’s good to see that someone is able to overcome this! I try to sleep on my back but I either can’t fall asleep or have sleeping paralysis. I feel so discouraged but your comment motivates me to try more
@@rainbowgirl949494 😭 same that’s why i stopped sleeping on my back due to sleep paralysis. How has it been going for you?
@@_anaaaaa because of my worsening scoliosis I tried it again & first time in my life I could sleep on my back without any problem. in the morning I ended up on my side but it’s still a success.
also someone told me that what helped her is taking natural (!!) sleeping pills. she took it for a very short time & later she could sleep on her back without the pills too
We Muslims follow the sunnah of Prophet Muhammad (saw) in which the best position for sleeping is to the side. Alhamdullilah even after 1400 years of research, this side position still appear to be the best.
I am now giving my super thick pillow *side eye.*
@@porknbeans1977 🤣
Thanks! Retired 40-year RN, spent six hours in the ER the day after my 74th birthday worried about numbness and tingling in my left arm... Turns out it's cervical radiculopathy rather than cardiac! CAT scan showed serious neck disc degeneration... Right shoulder stiffness and aching for over a year from a fall, massages and chiropractic haven't helped. Stumbled on your site and watched your shoulder / neck stiffness tutorial and I'll be damned... It helps! I've been a TOTAL left side sleeper since a car accident in ' 74 Left me with a green stick FX of L femur, compound of tib/fib... 6 weeks traction, 6 weeks total body cast, 3 weeks long leg cast. Since then, I've done over 25 years of home health, and I've been a disciple of proper sleeping position, body pillows, etc. This video convinced me to subscribe; it's always Nice to watch another pro who knows their shit! Thanks again; I'll be keeping my eye on you! Captain Kirk ✌️♥️
i actually did this a couple years ago...and removed using pillows altogether...really works...my dowagers posture is now gone...takes a lil getting used to but its actually much more relaxing to sleep withoit than with a pillow
Did you ever experience upper back pain when sleeping without a pillow? That happens to me, like I'm doing a workout in my sleep.
@@ghihbgyu This will happen until you train your muscles to get used to being in that position for a prolonged period of time. Your back will be a bit sore each morning until you get used to it.
It's gone?! I have a horrible back hump and am trying everything to fix it. I feel hideous!
I think it's genetics. But as I sleep on my back I always wake up on my side fetal position. so it feels great falling asleep but seems to give me A sore side neck in the morning.
@@rokelle_2012 I had the best posture in high school due to my OCD and wanting a flat belly. I also was encouraged by my choir teacher to strengthen my posture and lumber mussels. It wasn't easy. Especially when everyone bullied me an arrogant teacher's pet. But I did have a terrible back injury before age 12 that I was treated due to insurance. Now I am 40 and my 30s were terrible . Doctors and chiropractors were not helpful. I finally went online to find a chiropractor who was from 300 miles away to X-ray and inject Botox into my lower spine to relieve the sciatic nerve. Been an amazing 6 months but my insurance didn't cover it. I'm in debt for the first time in my life $4,400. I need new injections soon but not until I can pay off the previous bill. Does Anyone have good advice about debt? I never used a credit card. Always paid cash for rent. Always bought vehicles in full cash amount. My several bank accounts stay at $10. No credit whatsoever. Never use checks or bank cards for purchases or allow my account online. I'm really struggling.
@1:20 Me: lying down with two pillows at the back of my head with a double chin posture staring at my phone as I watch this vid
LoL Same here 😂😂😂
I love how when he gives his explanation - they are explained as if we should know this already because it is actually common sense. I love this channel!
Videos like these are one of the treasures of the internet. Thank you!
I'm grateful for your support!
I have suffered for years from 10-12 chronic tension headaches a month which, it turned out, were the result of cervical arthritis aggravated by poor sleeping posture with much pillow support. I'm now sleeping with a rolled-up towel behind my neck and have taught myself to sleep on my back. My headaches are all but gone!
*Sleeps on back to fix posture
Sleep Paralysis Demon: "lol aight, BET"
Every time I try to sleep on my back, I experience sleep paralysis lol. I'm gonna keep trying though.
Jesus Saves🙏🏽❤️ Romans 10:9
@@voidcheque7019 what does it feel like? never happened to me
@@rbatz I'm really curious too, i've never had it before
@@rbatz it feels like your stuck, but you can see around you. And there's usually someone staring at you, and your afraid of them coming but you can't move anything except your eyes. You can't say anything either. Basically a scary movie.
Thanks! I appreciate your goofy humor and extremely simple and helpful tips.
Glad you like them!
Thank you for including sleeping face down. So many people just talk about it being bad in general, but when I'm very anxious it's the only position that gives me any sleep at all!
I will never understand how people find sleeping face down comfortble lol. That's the most uncomfortable sht ever
@@maxbergman9430 Nah, you get a big floofy pillow in your face
@@drdoctor9733 and how do you breatheee?
@@alisonmccain With my lungs
@@drdoctor9733 nah but like legit, how tf do you breath. That shit makes no sense to me man
Watching this at midnight, in bed, was everything. I learned new things and other things were reaffirming what I naturally feel like. Tight. Thanks
No idea how much I thank you for this video. I was suffering from bad posture for really long time. Your technique fixed everything like magic. Never knew the problem was caused by wrong sleeping picture for such long time. Now I feel great comfort. I searched this video again to thank you. Thank you & thanks again. God bless you🙏☺️
Those of us that are curvy do well with using pillows to create the neutral position. This is especially true for those of us that sleep on our sides. I started with a pillow between my knees years ago and quickly realized that my long legs meant that my feet were left dangling at an unnatural position, and it was putting a new pain in my hip as a result. As I have gone along, I find myself adding more specific pillows to "brace" my body into neutral for sleep. I have a nightly system now that involves 5 pillows and it just might grow to 6. I now sleep like a rock and never wake up with those strange back pains anymore. It's a fair trade but all the mismatched pillows took a bit to visually get used to. Now it's a whole 'thing' to make sure that the pillowcase covers remain different, otherwise I wouldn't know what pillow was supposed to go where.
I had really bad upper back pain recently and was looking for things to fix my posture because of it. I had one of those thick neck pillows and when I'd wake up I'd be in so much pain. Now l never thought that was making it worse but I switched it to a small pillow like he said. Game changer. Woke up with way less pain and actually the hump has gotten better!! Thank you thank you for this video!!
I don't save a lot of videos. I'm saving this one
I switched to a buckwheat pillow 20+ years ago. Gets as flat as I need it, pillow under legs when flat, between knees when on my side. Fat pillows are only comfortable for a few minutes before they start to be a literal pain in the neck.
Watching this video is like reading a book in which the author makes you feel understood. 4:26 ameeeeen! I used to sleep in a semi fetal position and when I began sleeping straight head to toe while on my side I noticed a MAJOR difference. I was just listening to my body! This totallllyyyy justified that change with solid evidence!
Awesome to see your page grow, 5 years ago I hurt my back and couldn’t don’t anything, your videos help me.
Sleep on a hard surface without a pillow. I’ve had zero back pain with better posture and alignment for years now. There is absolutely no need to go through all this.
Thanks! I know so many people always wonder with this issue and am hoping to prevent! Thank you!
Great! Your support is much appreciated!
So ive been doing my own research on how to fix my posture for the past month or two. Your video is a great accumulation of all the knowledge ive learned. Other than the pillow neck stuff at the beginning. I did not know that and can't wait to give it a try.
your voice is so soothing yet your video is so fun!! great video :’)
i love all your content
Thanks so much!
🎯 Key Takeaways for quick navigation:
00:00 Learn how to correct hunchback posture while sleeping, regardless of your sleeping position.
00:26 Hunchback posture is often a result of repeated position practice (RPP). Avoid reinforcing it during sleep.
01:09 If you sleep face up, use only enough pillows to maintain a neutral head and neck position.
02:45 Gradually reduce pillow height to promote a straightened neck and spine during sleep.
03:41 For side sleepers, avoid curling into a tight fetal position to prevent spine flexion.
05:03 Sleeping face down can lead to low back extension; use a pillow under your pelvis to reduce this effect.
06:00 Fine-tune your sleep posture to your bed, body, and preferences.
06:55 Be mindful of your posture while reading in bed to avoid reinforcing hunchback posture.
07:51 Consider the Hunchback Fix program for a comprehensive approach to fixing hunchback posture. Support the channel if you find the information helpful.
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I use Sutera pillow that works perfectly for me & removes my neck pain. It follows all the correct instructions that you described.
I'm a stomach sleeper and always have lower back pain. Gonna try that extra pillow tonight under my hips
Enjoy a better night's sleep!
Also, partial sit-ups, crunches, I prefer Twist-ups. MAJOR relief of lower back pain once you strengthen your abdominal area!
Thanks for this explanation. Just what i needed
Great to hear!
If you really have forward head posture, I can confirm that good pillow back sleeping will not “help” your posture. Anything low enough to extent your upper spine will transfer weight toward your head (thus into your neck) and you will wake up with neck pain. Your only option is to use a neck brace when you sleep, if you want to “improve” posture overnight. But even that does not do a great job. It is hard to apply traction to the upper spine without straining the neck. Sleeping with a rolled up towel under your upper spine should work better, but I have not gotten good results with that either, for the same reasons. You can either support your neck/head, or extend your upper spine, you cannot do both at the same time.
Hello introverted tall people. We all know why WE'RE here.
At least I’m not alone in the struggle lol
BRO HOW YOU KNOW ME 😅
Here we are, weather sucks up here.
Lol, you got me there 😅
This is so funny and correct
One benefit I personally found, is that from the day I started using a thinner pillow (which was ages ago, when I was in college, I don't even know why I tried it), ever since, every, single, night, I remember my dreams, not quite lucid dreams, I'm "living" them, and also remember them when I woke up.
I've tried telling other ppl about it to confirm this, but no one ever tried it.
My neck was in so much pain so I did your exercises. It helped immediately. So I went on to your back and shoulder tension relief. This also helped. Thank you so much. I may actually get some sleep now,
I tried last night to sleep with this tips and I slept so quickly, i think my body found this positions healthy and comfortable.
I wish we had more ergonomic desks at school growing up, or just more thought put into students' posture and overall health. I think my hunching is due a lot to hunching over my desk for hours a day working on assignments as a kid, and since then, never really worked on it enough to correct. Thanks for the helpful video.
I’m gonna work on this, I’ve been feeling a lot of left side neck pain because of my bad posture and it’s triggering terrible migraines. Subscribed to your channel ✅
Hi I'm getting the same thing left hand side neck pain. I have a sharp pain just looking left at times do you ever get that
I have started sleeping with one pillow and I already see a difference! Thank you so much!
"the more you practice any position the better you get at it" - I'll take your word for it
During my high school years, I used to experience sleep paralysis episodes really often. Because of that, I never slept on my back EVER AGAIN. I swear, as much as I’d LOVE to sleep on my back and make the back of my neck more comfortable, I just can’t risk it…
That's often a sign of Sleep apnea. Do you also snore? You might want to ask your doctor about having a sleep study done
@@Ahianuenue Actually you are right! I would also sometimes wake up in the middle of the night gasping for air. I never understood why. Right before I’d gasp for air though, I’d hear like a whipping sound directly by my ear and I’d wake up frightened. I genuinely believed my house was haunted. It doesn’t help that the previous owner committed suicide. But we moved a long time ago, and I haven’t had any sleep problems no more thankfully. I sleep on my side now and I also use a pillow sheet or small blanket as a sleep mask so that I don’t wake up during my REM sleep phase.
I hadn't noticed that my posture had improved, but my changes to sleeping position coincided. I ditched the pillow and use a 12'" wedge for my torso and a hump for my knees. Now that my attention is focused on it I can tell my neck posture has indeed improved. My lower back pain is gone or reduced. When stomach sleeping my neck and shoulders would sometimes seize up for a few days at a time, and that no longer happens. With the wedge I sleep comfortably and never change torso position.
My chiropractor told me to sleep with a rolled up towel under my neck (not the head)...even if I just do it 10 minutes a day it will help...but, I sleep on my side so now I make sure my head is straight and not bent over in a curve when I'm on my side...and make sure my chin is recessed and not up and out or pointed to my chest. I also reser my head by straightening the back of my neck...like trying to lift the head and flatten the back of the neck and then put my head on the pillow.
*straightens posture for three extra minutes thanks to this video*
I’ve always avoided sleeping on my back because I’m worried about sleep paralysis
Another solution for bed readers: lazy glasses, aka horizontal glasses. They allow you to lie flat but read a book rested on your stomach or chest.
Some of us need to sleep in pretty much a sitting-up position. Hiatal hernia, I'm looking at you. Same sort of issue with spinal/cervical stenosis; if your neck isn't in just the right position there's pressure on the brachial nerves and you wake up when your hands and arms hurt or go numb, or are even partly paralyzed.
yo that happens to me! sometimes i wake up with my arm fully asleep. other times my right shoulder, and neck are very stiff and achy throughout the day. what do i do?
I've been sleeping on the side, it's really helped, much more comfortable than a second job
Thanks! Love your videos. Very helpful.
Happy to help! Thanks for your support!
Thank you so much for your knowledge and help, I like to curl a lot and no matter how much I practice straight back it comes back, now i know why
What a wonderful soothing voice.
Found this video now and i realised that my posture has actually improved because of sleeping face up on thin pillows, i used to have a huge hunchback but now it's lesser and i have lesser back issues too.. the change came about as i shifted to uni and had to cost cut on the mattresses and pillows, and i have to say: sleeping on thin and hard surfaces is amazing for my posture my spine has straightened so well and i find it difficult to sleep on all these high-end soft mattresses. sleep like the way our ancestors slept!!
this is great!
This was great!
I have mild scoliosis and I mostly sleep on my back. But I find it hard to sleep symmetrically. I notice my body loves bending to the right side while I am sleeping on my back. It happens so naturally that I am not even aware of it sometimes.
Same, I fall asleep slightly tilted on my left back with my left leg slightly bent and my right leg extended
Danke!
Hi thx for your valuable advises. Its great work. Easy explanations with the tools we have at hand. Mostly own bodyweight. Thank you very much. I really appreciate your effort.
Steffen
I truly appreciate that!
This is the best sleeping position video I've seen! Thanks for sharing!!
4:23 - This is how ive been sleeping for the last couple years, my hip flexors have been sore all the time and I was letting myself get into this position when sleeping
I'm 53 y/o and had a recent c-spine xray that showed I've lost the curvature of that area. I've been working on fixing my forward head posture for a few weeks and my question is: is it possible to regain that curvature? Thanks for everything you do!
The bigger question is whether the curvature matters at all. Can anyone demonstrate a clear correlation between specific curve angles and health, pain, etc.? I'd wager to say the overwhelming majority of high level athletes and people living in less industrialized societies have quite straight c-spines...and it doesn't matter one little bit. I'd take a fairly straight C-spine if it meant I could carry 40 lbs. on my head safely and effectively.
If you are a sidesleeper (and almost everyone with hyperkiphosis and hyperlordosis is), the pillow is irrelevant because in any case during the night you will end rolling up like a threatened pangolin
Step 1, Sell your bed and buy a sofa.
To whom after so many ppl saw the video.
I have never used pillows. But for a long time slept on my stomach because of shitty hard and uncomfy bed with no matress at my friends house. Simply pass out, snored all that shit. And when i slept at my exs house i would get really bad lower back pain, offcourse because of the bed being super soft and firm basicly going into hyper extension. It was a nightmare. And it got me into preffering not to sleep. now a proud back sleeper, and preffer to sleep on floor with a little neck support, and tucking the blankies under my feet. Safe to say it has helped me so much, being able to stretch out fully is so nice. My spine is happy and i no longer snore because off nasal breathing, glad to see this video
0:14 is that a pun
Just want to say thank you.Sleeping on a folded towel fixed my neck problem in days.I always thought it was squatting with a bar across my shoulders that was causing it.I appreciate the video.
2:33 "no"😂
okay, going from sleeping on my side with two pillows, to sleeping on my back with no pillows, with one under my knees. I SWEAR if this gives me sleep paralysis I'm going back to sitting in chairs
I'm gonna start with this changes tonight. So useful. Thank you!
It’s been 3 weeks was that useful
Thank you brother. Best posture fix video that has worked for me so far.
When I was a teenager I only slept on my stomach. Eventually I woke up and couldnt move which made me feel paralyzed and I couldn't get out of bed without torturous pain in my neck. Later we found out at the hospital that because of sleeping on my stomach, one of the bands holding my spine togeather got caught around a part of my shoulder blade which is why I wasn't able to physically move without pain. My doctor fixed it but a couple of years later I started to sleep on my stomach again which caused the same band that got stuck to inflamate this time. I'm never sleeping on my stomach again, quit sleeping with a pillow, and moved to only sleeping on my side or back which has vastly improved my sleeping health and posture compared to my stomach
I immediately tried this while watching this. I can feel this already.
One good trick for upper back spinal alignment is to stand under an open doorway/frame.
Now reach up with both arms and use your fingers to grip the frame ledge. If no ledge then just open palm and use the frame itself.
Now keep your upper body in this position as straight up as possible. Your lower body should attempt a lunge position. One leg stretched out behind you and the other bent forward as in the lunge position.
Now ever so slightly push your whole torso forward without moving your legs or arms and you should feel resistance from your upper arms whilst stretching out your spine and neck.
It feels real good and you can also ever so slightly tilt your head back to extend the stretch.
Peace y'all ❤️
Thank you I will give that a try tomorrow
okay so, i found out that i do Not have this hunchback posture thankfully, BUT: those tricks you showed actually helped me to sleep more comfortable, my body was straight properly etc., and i did not wake up with back or neck sore every so often, so these nifty tricks helped, thank you.
I found this video extremely helpful. After spinal surgery I started favoring my neck and slowly crept into really bad posture. After the first night of corrected sleeping position it didn’t reverse years of bad posture of course but I got out of bed without any neck pain, without the urge to favor the neck by looking down. But I have to say that while I excitedly went to the website for more information on the program, I quit reading after 30 pages of explaining what the program will do for me.
A trick I use to make sure my head is in the right plain as a side sleeper is to pick a vertical line while on my side. Then using one eye then the other change my pillow until both left & right eyes image of that line overlap cleanly. Any misalignment is clear when the view is offset either way.
Thank you so much for sharing this. I‘ve been trying what you said for a few days now and already feel like it’s much easier for me to maintain a straight forward facing position without it feeling exhausting too quickly
Also, for stomach sleepers, it helps to rip a hole in the pillow that goes under your pelvis 👍
I have to rip the pillow in half😳
4:18 the fetus position is legit the only sleeping position I can sleep in and it’s probably why I have a hunchback smh. Idk how to force myself to fall asleep in any other position.
My chiropractor has had me back sleeping using a pillow with a dent in the middle for about 20 years now. Unfortunately after trying your wall exercise to fix hunchback posture, I realize that I've got poor posture. I'm going to try a different pillow tonight.
One sleeping tip: I've got a shaved head, so wearing a fleece nightcap is a must. Mine is long enough that it also doubles as a blackout mask.
I always curl into a ball in fetal position, and having a pillow between my leg help it feel less awkward when trying to sleep more straight on my side.
I am grateful u mentioned how we sit when reading because I completely didn’t realize that how i sit/lay and read on the sofa was as bad as it was until you mentioned it here.
Thank you so much for great tips ❤😄
These are really helping! Do you have any advice for a side sleeper about that tendency to round the shoulders in toward each other? I've tried to sleep with the bottom arm behind me but it usually puts my arm to sleep.
I have this problem too! And I’ve tried keeping my shoulders back but I round them automatically while falling asleep and them I wake up all sore
If I had to guess, it would be to strengthen the muscles in the shoulder blades/ upper back. Ever since I stopped weight training I've noticed I'm curling my shoulders in a lot more than I used to. (Side sleeper here also)
It said that you need extra pillow to hug . Like in your thighs you put in the middle .
I'm the same so my trick is putting a pillow along my front to discourage the curling over position. It provides a gentle support & feels very good.
Side sleeper also... I've never found anything that makes it work better. I just try to sleep on my back with no pillow as much as possible and it def helps
I must be getting old if videos like this are being recommended, good video though.
I love how you refer to humans as “human animals”. I think it’s really important to remember that we are in fact just intelligent animals. Anyways, great video, hopefully it will help my back!
This definitely works also incorporate pull ups!! I had a hunchback 6 months ago and I would sleep on my side a lot so that would mess up my back because I would curl up like you said, started sleeping facewards and my posture has immensely improved.
Thank you!!
I'm a back sleeper and prefer no pillow for this reason, as my posture during the day is mostly hunched. However, a chiro scared me away from having no support under my neck. They said if I don't support my natural neck curvature I'll end up with all kinds of problems. So my question is, would it be ideal to have a very thin 'something' under my neck for a bit of support while still maintaining a lengthened neck, with no tilt?
Two chiros recommended sleeping on my back without a pillow. I've been sleeping that way for two years. No problems created, a couple of big problems eliminated, multiple additional benefits. Tip: I fall sleep faster if I have a pillow touching the side of my head, and even fasterer if I have pillows on both sides of my head.
@@gatoryak7332 Thanks for this reply, I was hoping my chiro just didn't know what he was talking about. Love the tip with having pillows on either side of your head. Gonna try this, thanks!
@@gatoryak7332 2 years is an incredibly short time when it comes to possible long term neck problems. While there are plenty of reasons to distrust the advice of a chiropractor, your situation isn't one of them.
@@rendomstranger8698 Most up-to date physios recommend standing and sitting postures that have the chin slightly tucked and the neck straight. Matt Hsu is one of them. Sleeping with the neck flexed or extended leads to problems in the long run. Re-watch this video @1:10.
The most important thing to remember is that every individual should determine their own best practice. That takes awareness, experimentation, and vigilance. What works for me today might not be the best thing for me two years from now.
Thank you brotha! Been dealing w this my entire life, now 26 and the results come good and fast, right before drastic improvements in my posture while doing my stretches it feels like I can bend FOREVER, feeling my entire skeleton shift LMAO It’s like a 30 minute good morning yawn, most relieving feeling ever.
Matt, I just found your channel and love the content. This is the self help info I've been looking for! I have a specific question regarding the neck. How do I keep the "natural" curve in my neck while sleeping like this and doing the exercises seen in How To Fix Hunchback Posture In 3 Minutes? My doctor thinks the discomfort in my arm is from a pinched nerve and my straight neck. He gave me one of those travel pillows to use to try to get my neck back into a curve while I sleep. It worked but now on my quest for no neck/back pain I don't want my straight neck and arm pain to come back 😬
I just read laying flat on my back (ditched pillows when I found out that was a major cause of my neck pain) and when I get sleepy enough to drop the book on my face, that's my sign it's time for light's out. 😀
So what about a person with hunched posture from college studying, with GERD acid reflux and moderate sleep apnea wearing a cpap?
I can't lay flat on my back. I do get some scalp numbness and I have some pretty severe numbness the center of my back where my bra strap sits. I'd like to fix that without having to spend so much money at the chiropractor.
I want to know this too
I as a reasonably tall guy stopped sleeping with a pillow more than 30 years ago as I was worried about my long term posture. I admire the look of people with a very erect posture A pillow interferes with your ability to turn over at night, and with your breathing, and oxygen supply. it will also make snoring more likely as it encourages you to sleep on your back.
Unfortunately for me, the problem when I try all this is that my airway completely closes...I even tried getting a mouth guard that pulls my chin forward but that takes it from zero air to barely enough to breathe, and when I fall asleep my muscles relax enough that the airway closes again and best case I snore like crazy, worst case it wakes me up cuz no air is passing through. So I've resorted to practicing these kinds of things for 10-20 minutes a day while awake.
Have you done a sleep test to see if you have sleep apnea?
@@IchigoSpaz Definitely do not. Sleep like a baby 8 hours a night, don't snore an ounce. But I also don't try to force myself into the position of this video.
@@AdamJakowenko misread originally. These cause you to have sleep apnea it sounds like. You'll have to focus on all the active day time exercises. Or be cool with looking like you live in a bell tower.
Tilt your head back a little bit to open your airway.
When i lay completely flat or my head too far up or back i get a major headache, pressure and get dizzy. Had it since childhood so i always need to be raised but i try to use different pillows and also a blanket to lay elevated with my full upper body
Tak!
I'm beyond grateful!
This was the most helpful video on TH-cam. I have watched so many videos about this!!!
Okay, you’re funny and now you’ve gained a new follower. Thanks for this video!
Love this. Any tips for a side sleeper who likes to hug a pillow (because it's most comfortable) which naturally rounds the back/shoulders slightly?
Get a body pillow! They're like 5 feet long. Also keeps your hips aligned.
@@ams914 that would be great if I slept alone but don't think my husband would approve. 😅
@@xKitra why not? can just use a plain cover if that worries you
@@xKitra jealous of your body pillow? Omg.....clinging is not good for a relationship😉
No. 🤦 Because it'll take up a ton of space on the bed. Body pillows are huge people...
I have to sleep on my back due to osteoporosis and back issues. I find that a child’s pillow is actually the perfect size for me. I also have a bed with an adjustable foundation so I can raise my legs up to lengthen my spine better.