STOP Doing Chin Tucks For Forward Head Posture! (do this instead)
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- เผยแพร่เมื่อ 15 มิ.ย. 2024
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0:00 The Root Cause Of Forward Head Posture
3:33 Why Chin Tucks Aren't Good For Forward Head Posture
4:05 How To Truly Fix Forward Head Posture
5:52 Exercise #1
7:19 Exercise #2
9:23 Set & Rep Recommendations For Exercises
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Thank you for watching everyone! If you want more exercises that can help with this, I recommend watching my video here on this issue: th-cam.com/video/XsX0JwOjwSo/w-d-xo.html If you want more of a comprehensive approach, check out my Beginner Body Restoration program that is designed to help with posture and feeling better with movement: www.conorharris.com/beginner-body-restoration
shouldnt you do some pullups, bent over rows, reversed flyes, squats and deadlifts too, or do you have to do this for a while first before you integrate major exercises?
THANKS SO MUCH! I'm in tears with relief that someone finally understands. When I was 1, I c/o neck pain- fast fwd, diagnosed w lumbar scoliosis. Medical parents took me to a top Philly sports med doc who said no brace, she'll be fine. My tiny then 12 year old self stood up as everyone was saying good-byes and asked "don't I have to do some stretches and strengthening? ' to which he bluntly replied " no". I'm now 58, and have created my own routine born from advice collected from multiple PT, physiatrists, MD, co-workers, yogis, Bob and Brad etc. Every time someone told me to do the chin tuck, push-head-into pillow thing, and I explained that it didn't help, I was told I'm doing it wrong. I suspected it was a lower body problem but just couldn't figure it out. Today I found your video and went through the motions trying to learn the proper positions etc. These tiny movements were difficult for me to isolate (shows me I'm onto something). When I got up I FELT LOOSE IN MY WHOLE UPPER BODY! No doubt I will be sore in spots but will take my time. THANKS SO MUCH! Thanks for being intelligent and intuitive and not afraid to speak up. I'm going to share your videos with my family.
That was supposed to say 11 years old😂
Your videos have been literally life-changing for me. I’m a singer with hEDS and these demonstrations with the skeleton are helping me figure out how to fix my body. It’s such a relief to be able to breathe.
We are on the same page when it comes to understanding the root causes of these issues and helping our clients understand the many factors that contribute to their imbalances, deviations or disfunction. Thanks you for putting it out there!
You can watch this mans videos and just fix yourself because he brings the self awareness that develops itself when its understood.
I like how you pointed out we need to look at the root cause of the problem and not just treat the symptom. That makes me think you’re gonna give good advice overall!
Subscribed! Every once in a while I'd watch a video and suddenly everything makes sense! Thank you! It's got to do with trying to breathe better. Precisely! In stressful situations in addition to rounded shoulders I suppose a lot of people get the tight stomach or diaphragm thing going too like me. So it's kind of hard to catch my breath unless I do the forward head posture which also has "the added benefit" of getting me closer to the action--the computer or the road if I'm driving. Singing (badly) always helped. Now I know why.
I did the last exercise just now, and woow it starts to heat up while Im breathing. Feels like these areas of the ribs was never really moving. Thank you again, cause your exercises really help, everybody is able to do them alone at home, no therapist needed :) you even show us perfectly how not to do it, thats very important :D to avoid pain with wrong movements.Even my grandma is surprised how highly efficient these easy exercises are.
You're an angel. I have been doing the chin tucks but it's aggravating my tension headaches and pain radiating down my shoulder.
You're the only person I've seen on YT who addresses the rib cage and breathing + hips. Everyone just says do chin tucks and do back exercises to get your shoulders back. Nice job man and thank you! I picked up your body restoration course so will be going through that.
Where can I find the body restoration course please?
He's not the only person who addresses it, you just need to know what to search for
I appreciate that and am glad to provide a unique perspective for you. Enjoy the program!
Bob and Brad do a good supported stretch using a towel. They also do the chin tuck which I never liked. Every time they said on a video 'that feels good,' I said "NO. It doesn't." but the towel stretch is good.
i just do couple hours of random breathing, stretching and excercising for a week now and it aldready feel my life changed, i feel so much more confident and my posture has finally been improving like a lighting, i tried to fix it via running and gym ( obviously it got alot better but something was missing) now i feel like a kid again in my body (i had forgot how that feels like)
This video is a God send! So much info that can help me address some life changing symptoms i have been struggling with! FHP that has cause tight neck muscle which are agrigating nerves and arteries causing major anixety sensations, chronic fatigue syndrome, head aches, ringing in the ears, shortness of breath and heart palpitations. Really looking forward to doing these exercises on a daily routine 😊
I am so greatful for your videos. After seeing a chiropractor for 3 years, the idea that breathing could even be a part of the issue was not talked about. I love the logical approach and treating the body not as individual parts, but as the whole system that it is. Thank you!
Completed the first 3 primary PRI courses last year. I appreciate the work you put into your videos. Thank you.
Glad you like them!
Great video! Your explanation makes so much sense! Really appreciate you
Thanks for posting this, perfect timing! I've been thinking of late how to improve as I've been noticing this issue but haven't been able to think of any way to solve it other than some really awkward chin tucks lol.
Thank you very much Conor for getting straight to the point, and not padding your video with a lot of 'fluff' talking. And my experience agrees with your analysis, which is helpful and sadly unusual in the health industry.
Hi Conor, I love the approach you are taking here, PRI. All the elements, and all the mechanics make logical sense. The practicality of the approach is hindered quite a bit however with certain patients with longstanding connective tissue shortening holding the upper thoracic region in Kyphosis. Similar regional restrictions around the ribs, hip flexors and upper cervical region, are difficult to reverse in a meaningful way. But sometimes small corrections yield big improvements. Your approach is excellent for younger clients and those with dynamic tissue dysfunctions. In my practice, I spent a great deal of time working on restricted connective tissues and in some cases spondylosis. But even as I see some limits to PRI, little would be gained form the typically prescribed cervical chin tuck. Yours is a superior approach. I hope your channel does well. You're going to help a lot of people.
hello! physio who just graduated here,, i wonder if you could expand a little on the menaing of "connective tissue restrictions", and what can be done about that, from your experience. do you mean ligaments?
I have this forwardhead and kyphosis condition for years and tbh haven't been doing any exercise regarding this. Just simply been living like this but I'm 34 now and it really is beyond unconfortable. SO I was searching and watching videos, still not doing any exercise :') anyways you are the first person to talk about the pelvis and breathing connection on about all this condition. my humble suggestion is that you can add these keywords to this video so that more people can find this. i was watching posture videos and i guess that's why i got this recommendation but never tought that there will be a pelvic exercise from the title.
Thanks so much. This makes a lot of sense to me. All that you explained about the diaphragm breathing and posture relates to me. I have a bad posture and I struggle to breathe properly.
Thank you for making this video, I’ve been at my wits end having tried seeing physios (and yes the chin tucks), resistance band exercises, experimenting with my wfh setup to achieve optimal ergonomics, different desk chairs etc only to find nothing helped, in fact my neck and upper back pain was getting steadily worse over time. I started doing these breathing exercises as instructed 3 days ago and my neck and upper back pain has vanished. I can’t believe it. I’m so happy after being tormented for years. All I needed to do was breathe properly. Sometimes when I do the exercises I feel little satisfying “cracks” and “pops” when I inhale and feel my rib cage and back expanding, it feels so good!
I've always struggled to breathe (which sounds strange to most people), this is the first time that I've heard anyone link poor breathing to forward head posture.
This is really useful, I'm going to explore this more.
Thankyou very much👍
I need to express my gratitude for this awesome material. Thanks a lot for this informations. It's a game-changer for me. I have S-shaped posture with lots of things to work on, but for sure I didn't appreciated the role of the top of rib-cage. I guess till now I didn't take it into account regarding my posture problems, because I had in my mind a slogan "shallow breathing is bad, deep breathing is right". Now I'm starting to realise, that the top of the rib cage should not be passive, underactive and collapsed. It's actually a root factor of the whole problem in my posture. I started to do my gym exercises correcting pelvis alignment + activating top of the chest and after one training I sense really different alignment, I feel clearly deeper change. So once again - thank you a lot!
WOW
Stunning
Never heard of this
this is SO interesting and informative, thanks for sharing this information. Very logical!!
Bro why has no one talked about this !!! Great video! Thank you
Thank you for this video, Conor. I've been doing pilates, and it's been great.
Chin tucks have never felt like they do anything for my forward head posture. This was really helpful thanks.
I have a recessed chin and breathing issues (detected sleep apnea). I also have forward head posture... what you are saying makes total sense...and every chiropractor I have seen made me do chin tucks and shoulder strengthening exercises which hurt me even more...
Will be following your channel for more. Thank you
What do you mean hurt you even more? Did they make your chin look more recessed?
wow this is the best thing i have ever tried . it has changed everything with my breathing .
Thank goodness for awesome teachers! Thank you for your awesome video! 💪
Eye opening! It's funny because over the years I've heard so many people say that the head a neck follow the shoulders. Nobody ever follows up that the shoulders follow the ribs and the ribs follow the hips. Your explanation made it clear that we tend to focus on isolated issues instead of identifying the underlying cause.
I haven't seen such a good well-rounded and understandable representation of PRI ideas. It is a HUGE achievement, well done and thank you :)
Thank you so much for your videos! I would love a video on postural restoration and tmj issues.
Wow..thank you Connor..this is exactly what happened to me..asthma as a young teenager and feeling out of place first caused this for me..then going into a profession of hairdressing that exasperated the problem..I do have breathing problems..
This is great information, thank you for providing a wholistic understanding
Excellent video. Very worthwhile. Thanks!❤
You never disappoint !!!!! Thank you !!
Yeah it got much worse for me when I focused only on keeping the head back. I got numbness and headaches, now i understand why. Thank You for this video!
Just bought Your Beginner Body Restoration book, I hope this will help me with my poor posture problems.
Oh man this is so accurate. I always felt maybe my apt has something to do with such posture and this video clearly explained how. Thank you so much for this. I first need to fix my apt is the answer. Because I really feel breathing issue when i do those chin tucks.
I’ve had neck pain from a couple of factors, including forward-head posture and hinging my neck. I tucked my chin lots for a couple of months and made it worse. This video explains the true resolution. Thank you.
What has helped you finally? What method?
Great now go and join a yoga class. Cause what he is teaching is basically yoga
@@flashhyden9022 While there are some really great yoga instructors out there, Conor is more knowledgable than like 90% of them. I still agree that people should join yoga classes, but oftentimes beginners get a bad teacher and have no idea that they are doing these exercises with bad form and actually making things worse. Conor is very good at pointing out all of the common errors that people make when doing exercises. They should seek a yoga teacher who does the same, it really makes a difference.
@@flashhyden9022you are incorrect. Don’t reduce any thing that much.
This helped me, thank you so much! One of the ways to manage my IBS
Wow! I never heard it explained this way before, so interesting!
This is extremely helpful, the breathing pattern is important!
As usual, bravo Conor!! 👏👏👏
I really like your PRI inspirated approach. I had issues for 5 years and finally resolved it with the help of a local pri dude, its so great.
Whats also really interesting is the sensory input stuff pri talks about, like teeth and eyes, was a big one for me.
Good suggestions! I have been told chin tucks by well meaning Chiros for years but to be honest they just put too much pressure on those teeny tiny muscles. I've found that exercises focusing on pelvic support and kind of holding my breath to expand my ribcage up and out, for me with a sunken chest, to be the counterbalance I need while I work out the neck issues. Strength from the pelvis to the core to the sternum really solves a lot of my need for anterior head carriage and has been helping a lot!
So informative and explained so well. Thank you sir
Thank you for this eureka moment. I tried the exercises and I feel like I haven’t taken a full, unrestricted breath of air like this in years. Even though it isn’t why I clicked on this video I am so glad to have rediscovered the joy of a full relaxed breath; any side benefit on better neck posture is just the cherry on top. Thank you 🙏
are you doing these exercises everyday?? If yes, have they improved any of your problems??
Makes sense to me. My physical therapist said the same things, even going so far as to say I had "asthmatic posture ". I said I've never been diagnosed with asthma. She countered with, "When you try to stand with the good posture in teaching you, what's the hardest thing about it?" And I said it was feeling out of breath, with that breathlessness leading to anxiety which exacerbated the problem. For people like me, addressing the ability to breath is necessary for good posture.
I love this guy. Super helpful !!!
I have an anterior pelvoc tilt. My shoulders are rounded and neck leaned forward. As a male, I have a short height (5'4") so I use insoles to increase my height. It also makes my anterior pelvic tilt worse.
I like your video. Need your complete course on posture correction!
The breathing information is essential to good health! Bravo
This first exercise unlocked my lower neck. Felt the pop!
This video is me 100%, I feel like I struggle to breathe, so much so that I subconsciously stop breathing, then I'll gasp in deep breaths. It's like I have central sleep apnea all day, which I definitely have at night, and use a CPAP for it. I'll give these exercises a whirl, nothing to lose for sure.
A good illustration of 'the pain is seldom where the problem is'.
Chronic asthma from living in a moldy home.. my posture went to heck always leaning forward to breathe.
I'm now in a different environment and need to get my posture back as I heal. Thank You!!
Appreciate your perspectives sir.
This is so strongly matching with my personal experiences. I had non-existent core muscles and would sit with rounded lower back with legs up. I would end up with pelvis tilted back (from official anatomical perspective I suppose it's that forward tilt), a lot of kyphosis in thoracic and then forward head. I didn't have the upper back muscles to even straighten myself in lotus like sitting on the floor pose, it took like six months to realize that when I thought I had grown strong enough to sit at my end range, I had actually just reached the turning point and the following year would be starting to gain that actual range. I had never realized it's the core muscles that straighten up the midsection which allows the shoulders to come back and the back to extend, which allows the head to sit back without tension. Starting to work on core and back and also the hip stabilising muscles, I've felt like I've grown taller and my muscles are less tense.
If I had seen this early, I would've spent less time with stuff like posture check stuff and chin tuck and whatnot that are trying to fix an individual part, when it was quite clearly the whole chain issue that needed to be fixed and learned away from. Funnily enough, weightlifting and squats and deadlift (and improving in technique and feeling the correct muscles working) did a lot of "heavy lifting" in that process. Far more than some light physiotherapeutic exercises (not that they're useless, they allowed sensing the correct muscles often times and work as great warmups for the bigger lifts to do the job), it was partially just about how weak and passive my body had become and my poor daily habits (playing guitar, sitting at computer in poor static posture for very extended periods). But something that I feel like is important for everyone trying to fix these issues to know is that it takes time. It takes a lot of time. It's not just doing the drills 3 times a week, in my experience you can forget them for a while and start doing them again as well, it's the commitment to allow the results to appear. Muscles grow slowly over time, body adapts slowly over time. The important part is to give it time and keep doing the things that feel like they're hitting the spot.
Watching this I have no idea why I stopped doing hip thrusts. It feels like the perfect exercise for someone who lifts weights to learn the correct pattern of activating the muscles and finding the correct shape for the body. Oh and learning bracing was a fantastic, quickly effective thing to learn. It actually started strengthening and growing my core in places that were lacking due to difficulty of activating them correctly in directed exercises because I was so twisted.
Sounds like you need to be instructing. Any chance you could talk more about strengthening the core?
I feel like I have the same as you had. How did you strengthen the core effectively and also the upper back extensor muscles?
great post. thanks
Planks are an effective technique for strengthening core. Do 2 reps alternatiimg between each side start out at 30s each can increase over time. Also few yoga classes would be good for that as well ✌️
interesting
Yup Conor! Love the videos. Random question, where did you get that light brown shirt? Or looks really nice! Haha
I was told to do chin tucks my whole life it actually caused me damage by straightening my neck in an unnatural way. Thanks for sharing this.
I have chronic neck pain. My P.T. had me doing all kinds of chin tucks and resistance with tucks and various exercises like it to strengthen neck muscles. It always made things worse. Thank you for this explanation.
That’s me at the current moment I’ve been going to physical therapy for about a month and every contact I do the next moment I feel 10 times worse very dizzy or a lot of sharp pain, etc.
Yeah chin tucks at best didn’t do anything I feel….
Great video and information. I share your frustration with people who has such a reductionist viewpoint
Thanks. You can see things with subtlety. I am 1/4 of the way through and have already had to review a couple of times.
I have been/am a bodyworker. I have spent a lot of time absorbing yt videos and paying attention, for myself and others.
At one time in my life I was told that I had no cervical curve (like it was a bad thing) I dont know who said that or what he had up his sleeve to do to me to tell me next. I interrupted and said, Well, I can change that. You see I was well aware that I had been doing a translational backwards move to my head.
Fast forward many years and I have old-lady rounded upper-thoracic and have been working on "military chest" (which I know is not the way) and extension. Back up to a wall corner and attempt to flatten, get my head back there without tilting it back.
I used to have that "session 10" Rolfing feeling at will and "in the last 5-10 years have lost it. Now I am using my lower belly to hold me up. I know so well that is not the-way.
I keep trying bodyworkers and no cigar. But $$$.
I am looking forward to listening.
Cheers.
Is this the channel that suggested good posture when the chest is inline with the hips?
You've really helped me with my posture since I focused more on letting my knees bend so I stopped stressing my calf bones
WOW THANK YOU SOOOO MUCH FOR THIS
In my personal experience the best thing that had helped my posture was just doing full body strength and conditioning workouts. Not these head tilt movements. If you strengthen your core through full body exercises consistently I think it will do a lot more to set you straight!
I think it’s very important to keep in mind other potential contributing factors to forward head (e.g., anteriorly rotated pelvis, increased thoracic kyphosis) but I think you are fundamentally misunderstanding the purpose of chin tucks and how to perform them correctly - they strengthen the deep neck flexors which are lengthened and weak in forward head posture and the exercise should not recruit the SCM. The point is to regain upper cervical flexion and restore proper cervical lordosis. The exercise is not cervical retraction. Additionally, forward head posture puts the SCM and scalenes in a very lengthened position so that they are in a very weak part of their length-tension relationship and work more ineffectively.
Sorry scalenes are shortened *
This was great! I get clients to correct all points of their posture (hips, shoulders and neck) so it's all aligned but the breathing explanation was gold for me :) Thank you
Okay, so I've been getting recommendations for mewing for months now and I decided to check what the hype was al about. I'm not unhappy with my jawline or anything but I take a new good habit anytime thank you and my posture is not that great so actually I followed up on the Mckenzie chin tuck included in mewing.
Learning about that I was thinking that this is really similar to what I've been taught by a physiotherapist 20 years ago as a teen when they tried to improve my posture but it was only a small part of all the things I had to do and there was a lot more focus on my hips actually. My posture did improve from horrible to better (relatively) but now I after more than a decade of sedentary work my posture challenge has returned. I was thinking I wish I could remember the exact exercises they taught me.
Luckily, I clicked on this video because after getting to the point where Conor shows the two exercises laying on the ground it was like time travel :D This was precisely what I had been taught to do and now I can pick it up exactly where I left it! There was an another one though standing next to the wall that reminded me of the chintuck thing but complemented by hip rotation and other focus points specific to my condition. That was more for creating a memory of exaggerated(?) good posture as a point of reference.
Thank you for putting this online. I was just thinking I need to shell out hundreds of bucks just to get those exercises back but now at least I have somewhere to start.
Genius! Thank you!
Hey Conor, I've watched a few of your videos and they seem very informative. I would like to know your thoughts on cervical/neck pillows and their effectiveness and also what pillow you recommend sleeping with for neck pain relief/natural position. Thanks
Excellent infoTHANKS V MUCH
Guau the neck support is truly top level
The 90/90 feels really good when you are doing it, the lower muscles(?) either side of my spine feel really engaged, I can really feel each breath, and it is surprisingly very restful in a 'yoga' type of way👍
@conorharris
Hi there! I just subscribed to your channel. I wish I could do that first exercise, but lying down flat makes me dizzy.
Do you have any standing up exercises that could accomplish the same thing?
Great video!
My issue actually is a result of a flat foot… which is a result of weaker muscle strength in my legs. My posture (including correcting my foot pronation) are corrected by the exercise of pinching my buttocks together whilst walking. This rotates the knees outwards, corrects the pronation, rotates the pelvis which then adjusts my head. So, I just focus on my buttock muscles and go for a walk. Walking up and down slopes accelerates the correction.
Do you have to concentrate on that every time or did you feel like you naturally corrected yourself over time and don't have to concentrate so much in engaging your glutes?
@@puccarts As the muscles strengthen then it becomes more natural. Opposite to sitting at a desk all day!
@@paulreilly5987 Thanks for your answer, Paul! I'll try and be more conscious of it when I walk. Right now I only use insoles to help correct my pronation but I find after long walks my neck still feels achey from bad posture, so I definitely want to work on this before it gets worse as I age. I'll try this more and try and find some hills nearby. Did you use an incline treadmill at all?
how did you correct your foot pronation i also have flat feet
Mind blown, seriously. All these *just do a chin tuck* YTers some even physios are giving some bad advice. I did the chin tuck and my throat hurts, feels uncomfortable, breathing not smooth etc too many problems and I could never continue. This video is perfect. Gonna be trying this soon. If that works out im subbing to this legend.
Thank you so much🙏🏻
Do you have a video of posture in general? Like the optimal posture in standing, walking, running, sitting, and sleeping?
He is so so right I felt the same while doing chin tuck
This kyphosis sounds exactly like what I deal with. When he described how there can be tension in the neck it hit home.
So true ! It just gave ma more double chin the very exact of what I was teying to acomplish and zi coudnt breathe . Now Im not saying they are bad . Its just that all of us have different bodies and different posture problems .
interesting. Also.. congrats on the 100k subs ;)
WAIT! My pelvis DOES lean forward like that! Something that helps fix it while I walk is to sort of kick back with more power right as my foot is taking off the ground. I heard this as a tip for a walking issues I don't even think I have and just tried it for fun and it IMMEDIATELY fixed my issue with stomping my heels hard when I take a step. (Something I was told I shouldn't do but had no idea how to possibly walk without doing it.) I was in awe so I kept reminding myself to kick back right as my feet take off the ground. As I did that a few times all of a sudden my pelvis corrected its position all on its own without me having to flex or tense any muscle to force it to do that. Conr Harris, I hope you read this comment, and I hope if healthy gate is not something you've considered that you now do consider it and include it in videos in which it may be a factor. This is the first video I've seen of yours and I'm only halfway through and I'm already inlove. I want to learn from someone with your mindset and view and thank you for making this content and making it so digestable without leaving important bits out and misrepresenting things.
I have had chest pains for over a year and also difficulties breathing. The last exercise hurts my chest but in a good way it feels like. I hope I can get rid of my chest pains atleast. I have been obsessing about forward head posture for a while since I think my head has been pushed forward a bit in the last years.
Love this!!!
This just validated my hypothesis that my slouch posture and neck hump are due to my pelvic floor dysfunction.
Ive been doing dowager hump excersizes for months with very little progress.
I realized it was almost impossible to keep good posture unless really working for it because of my weak core and pelvic floor.
That made me start thinking about when these problems began. I had great posture before i got pregnant and gave birth to my son. I was even made fun of for how "proper" i sat.
After birth and 1½ years of breastfeeding, my posture was destroyed. I thought it was as simple to correct as reminding myself to sit up straight. But without the strong foundation from my pelvis and core its been impossible.
Fixing these issues is daunting and kind of painful. It feels like theres a long road ahead of me. But i am happy to have this validation. It gave me a boost of confidence and motivation to start the process of rebuilding my pelvic floor.
You are so right. Breastfeeding causes us to hunch over in addition to holding toddler's hands, picking up little ones, and so on. Freaking A. That dowager's hump is ugly. I wonder if cool sculpting would help a bit??
I’ve always thought it wasn’t right for me!
Whats ur opinion on training asymmetrically in the weight room to help offset the left AIC/R BC etc.
If yes, how long would you go asymmetrical in your approach until training "normal" again?
I have this problem. Good vid
I've heard about this shoving your neck back thing a ton and it helps to a degree. I've never heard the breathing explanation so I did a few tests of my posture using the information you provided. As soon as I corrected my pelvis to be neutral and upright, everything else naturally adjusted without me even thinking about it! The problem was my chair (it's a $500+ chair) wasn't set up to accommodate this position (my fault)! My lumbar support was too curved pushing my chest out and closing my airway, so I had to move my pelvis forward causing rotating, making me stick out my chest more, this leaned me back so far I had to push my shoulders forward to reach the keyboard and mouse. Also my head pillow was causing my head to lean down, so I couldn't see the screen. I also have screens stacked on each other so I do frequently have to look up to see it, but I cannot do that because the pillow wont allow my neck to rotate up. So the "fix" is that I have my neck extended forward almost all day.
The pain and discomfort all day i've had using this setup has led to a pinched nerve in my neck and migraines for 3 years (off and on). I've had to go through acupuncture, pain meds, medical prescriptions, adjustments, messages ect ect... The real simple fix was to retract almost all the lumbar support in my chair and push my pelvis back and sit straight (I do have a slight lean for comfort but am still vertically stacked). I literally, instantly, could breathe better, was more relaxed in my joints, muscles, and bones. My body is adjusting and popping like crazy now that it's relaxed (in a good way). This also led to less stress in general and less fidgeting trying to get comfortable, my digestion improved (yes really), and I can focus better. I'm sure my pinched nerve will resolve pretty quickly now after a few massages. Thank you for this video!
It sounds like the forward head posture likely was causing straightening of your cervical curve that was pinching/compressing your vagus nerve. That would explain why you’re feeling less stress, can actually focus and your digestion improved. This is becoming so much more common with the rise of computers and smartphones and can progress to a completely disabling extent with a WIDE variety of severe, dangerous health issues like it so it brings me so much joy to see someone catch it early and find a solution that works for them❤
(PS cervical spine adjustments are super dangerous especially when you have any amount of cervical instability so I highly advice you stay far away from those. Individualized cervical spine weights to help restore the cervical curve, prolotherapy to strengthen/heal the ligaments in the neck, and a PT knowledgeable in treating this specifically, are the way to go if you start having problems in the future
Brilliant 👏
Thank u so much ❤😘
Thanks so much!
This was super informative (love your flexible skeleton! I haveAsthma and I contort my posture a LOT. Maybe you can do a post on Asthma.
Great advice
Incredible. I was wondering how the neck posture would probably have affect on breathing
I totally get what you're saying. But if I'm in the gym doing squats, then the most common problem seems to be not enough lumbar arch down at the bottom (the so called butt wink) . Would you say that back squats are counterproductive, that they train too much lumbar arch and contribute to forward head posture ? I suppose front squats would be better then ...
thanks, good video
Do you have any additional tips for reversed curvature of the neck, or would these exercises be enough?
I went to physical therapy for a year for a pinched nerve. The first thing they had me so every single day before stretches and bandwork, was chin tucks. I had difficulty keeping things relaxed, and everything tensed up on me.