How To Fix The Root Cause Of Thoracic Kyphosis & Upper Crossed Syndrome (Hunchback Posture)
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- เผยแพร่เมื่อ 4 พ.ค. 2024
- New mobility program out now! www.conorharris.com/mastering...
Website: www.conorharris.com/
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Twitter: / conor_harris_
Overview: 0:00
How Spine Curves Change Shape: 0:18
Low Back Influneces: 1:25
Common Misconceptions: 3:45
Ribcage Influneces: 4:27
Strategies for Improving Thoracic Kyphosis: 6:59
Example Exercise & Position Selection: 10:15
Assessments to Measure Progress: 15:32
Who is this guy and why, after watching dozens of posture videos, is he the only one mentioning the ribcage involvement?! It seems so incredibly important to our posture. I have chronic pain in my left hip since 8 years. After watching some of his videos, and doing his exercises, I felt the pain relief for the first time. You can tell he's incredibly knowledgeable and also very good at explaining. Somebody give this man a noble price please.
Functional Patterns too, I see overlap with what this dude is doing. he's a bit easier to understand but I have done FP for years and they both make more sense than most.
A Chiropractor or Physiotherapist are the practitioners who can assist with posture alignment and exercises.
He really cares❤
@@m.e.5171 yes thats what it feels like
Because it’s complicated and most practitioners just follow text book
We need more Doc & Chiro's that are as knowledgeable as Conor. I feel like doctors now a days are like fast food; giving you a quick fix rather than getting to the root of the problem.
You are literally saving me from 20 years of dysfunction that has made me borderline disabled. I've been watching posture videos for years and you're the first person to finally describe the kinetic relationship in a way that explains the complicated situation I found myself in. If I manage to recover, I will send big thanks your way.
Do you also suffer from debilitating headaches?
@@cantseeshadow I discovered my issues were from a near death experience in my life that my body was stuck firing into my muscles to try and replay back to me. I suspect millions of people have this same problem and don't realize it. It fucks up all your muscles until you let them do their thing until that energy is gone.
hwo do you do that?
@@PabloEdvardowait what
Has your kyphosis improved?
I have spent the last 2 1/2 years expressing my symptoms and insistence that I’m experiencing improper/inability to both fully exhale AND INHALE to many PTs. I’m shocked this set of issues and clinical picture is not common knowledge in among physical therapists. Thank you for creating videos that address all of these related issues.
You are actually invested in the solution and not making content for content's sake. Bravo, amazing job
I'm suffering with every thing you make a video of lol.
I've this along with anterior pelvic tilt..
Thanks a lot man. I was so clueless until I found this.
Could you please make a compilation video that’s like a walk through of all the stretches/exercises to help with this? I watch these individual videos and think “ooh I need to do that” but since it’s just an exercise buried in a video it’s pretty hard to actually come back and find all the ones I wanna do. I would love like a 15 min video of these exercises almost like a workout video guide so I could just go through them all on a regular basis. Pleeeease!
You're a genius and what you've presented here is the explanation ive been waiting my entire life to hear. I can't thank you enough.
i'm a genius, thank you
I've been dying for years now, and have been trying to fix everything in my back but its never a long term fix, hopefully this will help me
@@jordandrumming694 how did it go??
@@jordandrumming694 how did it go
Is connor a doctor? A physical therapist? there's nothing about his credentials! Seems like a snake oil salesman
Very well explained. I had an orthopedic surgeon blame my kyphosis on my scoliosis without even addressing my anterior pelvic tilt. Thank you for this...
Orthopedic surgeons have been idiots in my experience. They only want surgery and don’t actually care if you get better because they get paid either way.
You're a life changer..that's all I can say brother
The best explanation so far with all considerations.
Makes so much sense. For the first time I saw some one actively addressing simultaneously forward head posture, tilted hip and the problems associated with them. Well done!
This is fascinating, the first exercise felt great. Thank you.
I am a nurse with a ACSM personal trainer certification. Your channel is outstanding! Kudos!
You're steps ahead of your colleagues !!! Thank you !
Thank you for all your videos, it gives a sense of what I’m facing and suggest me how to improve
Your presentations are the best I’ve ever seen. You are just incredible.
Thank you. This was a very well explained video.
Conor youre nothing less than extraordinary at what you do. You’re an inspiration truly.
Similarly to many people on here, I have watched a ton of videos on this subject. This is by far the most superior with unique exercises addressing the problems. Excellent channel. Subscribed and thank you
One of the best fundamental corrective exercises I have seen 👍
I love your work Connor. It has helped me to understand so much. I wish I could afford you.
It's maximum beneficial that you have a this demonstration Skeleton and actually manipulate it in space. Your videos never tire to be the most top notch source of information on this subject on youtube. It's like getting a Phd in understanding the body. On top of that, none of the judgemental attitude that keeps you from actually wanting to work on that stuff. You are great. Bless you
Beautiful video!!! Definitely using your videos for HEPs and education.
Wow, I really feel and see the difference after the exercises. I usually need to go to the chiropractor to feel the pressure come off my back and have my neck in a neutral position. Thanks a bunch.
Oh my goodness THANK YOU. I've been to both physical therapists and personal trainers, who doesn't understand that I really can't find my proper back and should placements for exercise because my pelvis is still forward.
I’m just new to your channel and am loving your content. I’m in the final stages of recovery from long Covid where I can now implement some exercise. I wasn’t a good breather before I caught Covid, but ever since it’s like I’ve forgotten how to breathe. My nervous system really went haywire with autonomic functions. I’ve been trying to get back to Hypopressive breathing but it has been more difficult than I expected. These exercises I feel hit the spot as they seem to be a more broken down form of Hypopressive breathing. Thank you so much!! ❤
Omg 😱 I have done a lot and I mean a lot of research on my upper cross issues, but I have never heard anything about the breathing mechanism. This is going to be very helpful when implementing my own strengthening and stretching modalities. Ty!!!
Very good explanation
On how to do a
Posterior pelvic tilt in detail! Roper for is so important.
I wouldn't likely pay for a personal trainer because I reckon I know more about fitness than most of them but I would pay you. Your in-depth understanding of human movement is genuinely inspiring.
Do it or work with anyone from the postural restoration Institute. They will blow your mind
@@michaelrasley exactly! People thinks they know more than professionals because they have watched couple of videos?
The quadruped position exercise is beneficial for me - I just started two days ago and for the first time in a while I can feel my side abs actually move with breathing . I didn't realize just how blocked my front chest was .. I have been doing the full rounding flexion version for a while and couldn't get results and I see why. Gaining more knowledge on my personal situation I can begin to understand whats going on. Thank you for this.. this is the first step to get proper breathing
Thank you for brilliant explanation..
Conor is the man
Thank you very informative I have tried exercises that have not worked. I suffer from asthma and with your explanation I do see how my body is out of kilt. Noticed a difference straight away with your floor exercise
What a wonderful vision!
This îs amaizing. Thank you 😊
Like how you explained the science behind it.
Thank you Connor.
Life changing!
Thanks alot comprehensive video on kyphosis
Dam Connor. Big G energy right here. Thanks for dropping the Knowledge Bomb on us poor dummies 💯
Thank you sir very knowledgeable man
I was always thinking of improving outer rotation! I will have to overthink this many times, do the exercises and come back to your video to get this out of my mind!😅
❤️❤️❤️ your channel is awesome! ❤️❤️❤️ thank you for all of your videos!
Thank you for the support!
Great content
I take the occasion to thank you for your contents and to ask you about how I can be more aware of my sides abs which I tend to engage I think in an unsatisfactory manner. Bests from Italy.
Love your explanations of posture imperfections, wish all our body workers, worked through the same methods
I hope you know that we learned a lot of this in Osteopathic Medical School during Osteopathic Manipulative / NeuroMusculoSkeletal Medicine. Very important atuff
Smart stuff, keep talking
You are a genius!! This is exactly the problem I have been facing for years. It affected my breathing and digestion. Thank you so much for sharing this 🙏🏼🙏🏼
I’m going through the same, it’s affected my sleep as well and I needed a cpap to help me.
Did it cause GERD too? It does for me.
I believe its causing GERD case
Wow, you are wild! 😙 thank you ❤
That last stretch is the best last stretch and I have searched for an effective last stretch online since forever! Thank you
Awesome to hear that!
Your are the first person I've seen that explains bad posture as a consequence of trying to breathe better.
And I can relate so much to this.
I will try your excercices and if they work, I'll buy your courses.
Let's hope so 🫶
I also don't want to look like a banana anymore 😅
wow lat stretch is amazing!
Thank you so much
I LOVE YOUR CHANNEL!!!
Thanks for watching :)
Thank you
Thanks
Mine forward head posture was caused by posterior pelvic tilt and tight calves+hamstrings. So I personally had to start at my lower legs and work my way up to my head to fix it. Daily stretching, strength exercises, etc. Took 2 years.
5:29 so helpful 🤯 THANK YOU
Thank you so so much sir you are only one TH-cam who explain everything, actually sir 5 years ago I got a anterior pelvic tailt he increase my lordosis curve I avoid this some time then today I have kyphosis curve neck curve and lordosis curve anterior pelvic tailt.... Thank you so much sir giving me knowledge... I hope I will make my spine perfect ...
Thank you so so so much sir.. It will change my life... I am suffering so much pain full life not physically pain mindly pain that give around people....
I hope I look good in my future.....
Can you update us on your progress so far, please?
How did it go? Got the same problem
@Conor Harris your content is amazing!. I'm about to start shoulder no BS program. I have an issue with my elbow snapping and crunching when I rotate my forearm. It is definitely tied to a shoulder issue and spine as I have a limited external rotation and a lot of click when I do scap circles from protraction to retraction. Also my neck and trap muscles on those sides seem really tight. Any suggestions, do you think the shoulder program will address this? I'm also will be doing your anterior pelvic tilt program. Thanks!
i have indent abdomen, rounded shoulders and a bit of a hunch back so imma try these exercises starting tomorrow, just for like 10minute in the morning and 10minutes at night for 30 days and see how i feel. thanks for the tips, they are very detailed and well explained.
Let us know your progress!
Yes genius again very pro as always gg
The principles expounded at the beginning about gravity and energy conservation is Structural Integrations_ Dr Rolf? ROLFING? Still, I'm glad to hear it incorporated here
🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥 interview
Hi! Would you advice some specific exercices for scoliosis please? Thank you! :)
Awesome video!
Why do we need to activate the adductors in the first exercise?
Thx in advance!
knowledge
How are you NOT more popular wowwowowowoww
Great video,such a common issue ! Ty
Thanks for watching!
Hi Conor. After doing swayback exercises, should I then do thoracic kyphosis or am I neutral?
Is what you're saying about breathing and work on thorax applicable for people with pectus excavatum or some adjustments must be made?
Would a yoga block work instead of a book or is it too high?❤️
Hi,
I thought we weren't supposed to breath into the chest? I thought we were supposed to only do belly breathing? Please someone explain
Have you seen a cervical radiculopathy create similar sensory problems to a torsion where someone can’t feel the correct muscles during pri exercises?
how many times should one be doing the first excercise? like for how many minutes or for how many breaths?
@6:37 THIS is exactly what happens to me. But i didnt understand your explanation. When we have kyphosis and front ribs depressed down, isnt the spine moving parallel and compensating? Why would diaphram be stucked? I get lower rib pains where u showed. Plz help me understand.
All his information is good, I just don’t understand the stretches.
If you have this posture please find out if you have Bertolotti syndrome. I have had this posture since I was a child. I have had severe back pain off and on since i was 10 years old. No one ever took my back pain seriously. Doctors wouldn't help and thought it was muscular. It wasn't. At 27, I had a fully ruptured L4-5 disc. It was horrendous pain and sciatic nerve damage. Fast forward 2 decades, I got a functional mri done for another reason, and the doctor told me I had Bartolotti syndrome! It explains everything. The childhood back pain, the ruptured disc, the swayback posture. Bertolotti's is congenital, meaning you're born with it. Please make sure you find a doctor who knows about this syndrome and get scanned for it if you have chronic back pain, swayback posture. I developed severe bacterial pneumonia 4 months ago and dant take full breaths. I thimk the pneumonia is related to not being able to breathe in fully.
But then what do I do if I have a nice big ribcage but then notice i only have a few degrees of shoulder internal rotation, do you have a good internaal shoulder rotation strenhtening exercise?
Ok, these exercises are great, but how can one do the particular motions mentioned here with a stiff knee replacement, with a shoulder injury on one shoulder and a torn biceps tendon on the other? Asking for a friend 😅
I look like a banana I wanna change it
Can you update us on your progress so far, please?
@@moatazbillah5443 tbh I haven't done any of the exercises but u will start soon
@@st3zyy good luck man. I wish you the best!
This is one of the funniest things I've ever read lol. I suffer too my friend
😂 Cute! 🍌🍌🍌 Sadly, I just look like a hunchback.
This is gold conor....it explains literally every thing I have....now I know what to target, also conor during the hooklying tilt with low reach for pump handle....my ribs do flare a little is that okay? Or should I exhale more?
A little rib flare while standing is usually not the end of the world, but it can indicate poor breathing. I would work on longer exhales during ground-based exercises like I described in this video
@@conorharris got you.....yeah I gotta focus on my exhales....thanks alot you've nooo idea this makes it so clear what I have, I can now tackle it properly
@@mayazeppy6322 Can you update us on your progress so far, please?
I have both hyperkyphosis and lordosis ....are these exercices helpful for me? Pleeeaaase reply plllz
Ankolosing spondylitis patient treatment
Hi Connor, Do you think this can apply if only my right side( traps, upper pec) is in pain? Im a righty and on a computer 10 hours a day.
Connor my right side is tight, my right humeral is forward, can I try the mat stretch on the right
Fantastic video! I have significant anterior pelvic tilt and upper crossed syndrome. My question is why would it be that my right shoulder is chronically internally rotated in comparisons to my left. Doesn’t matter how many lower trap, rhomboid or external shoulder rotator muscles exercises I do. My right pec always stays extremely knotted with my right shoulder forward and not my left so much. What would this indicated about potentially my hips or any other fundamental issue. Any advice whatsoever would be hugely appreciated as I can’t seem to find a posture expert to help me out of my pain that hasn’t gone away well over half a decade!
I can’t explain it over text, but what you’re saying makes sense. I would really recommend you go to see a PRI doctor, if you’re in the Chicago area Dan Houglum is great.
PRI
Stop being on your phone so much and do yoga. These guys over complicate everything.
You’re right handed
I hope you find the help you need! PRI is the key, however, I would say in my experience with my local PT’s who are PRI certified is that we been doing the same thing, seeing them once a week for over a year and I’m still in the same boat. I am planning on going to see the source in Lincoln, NB, unless you are blessed to have someone like Connor or Neal in your area! So for me, thats what I plan on doing, but in addition to that, I’m realizing I might have to really figure this out for myself by learning as much as I can from the PRI institute and channels like this, if it weren’t for these videos I may have NEVER figured out what was wrong with me. Please go see a PRI specialist, or educate yourself or both! Blessings! D.C.
Awesome Vid. Quality is really good!
I tried the elbow childpose position described in the video. When I press into the ground and try to move my shoulder my Elbow just turns inside like a lot. Im probably mega tight. Is there a fix? I also always had trouble front squating as its difficult to get my elbows up. I played lots of Basketball in the past.
Thanks for watching! Your shoulder flexion is probably quite limited then. I am pretty sure I can help a lot with this - check out my videos on shoulder assessments as well as exercises on the @progressposture IG page that discuss improving shoulder flexion
@@conorharris will try! Thx a lot! Huge fan of your programs and all the stuff you post! Thumbs up!
Hey Conor, you talk about turning your head towards the same side as the lat that is being stretched. My head massively wants to turn the other way (left) in almost all these activities. Even after I’m done w exercises and my torso more naturally rotates left, it’s difficult to turn my head right. Do you think this is a muscle issue or is this a more complicated cervical issue? Massive kyphosis on my right side, less on my left
You most likely damaged something on your right side (vertebrae, knee, shoulder) and it put you into a state of right avoidance. The left side overcompensated for the movements thus the musculature is more developed. Suitcase carry in good posture should help. ❣️
I am wondering how many reps of these breathing exercises should I do per Day. I mean minimum?
So bascially do more yoga and stretching, got it
My hamstrings really hurt when I do first exercise should I continue?
Does the first exercise go against diagrammatic breathing?
You won't read this but this is first time I've seen any reasonable mechanical explanation that didn't involve "you have weak x muscles you just need to exercise your back" so called experts are completely unable to think about this issue because they don't realistically care about it.
Question: what are your thoughts on the trigger/ catalyst for this being a structural weakness in one or more of the vertebrae in childhood, causing the body to compensate in the different ways? I have noticed a point in my spine that appears to be able to bend more than the rest of the spine. And body attempts to use muscles elsewhere to stay upright, over time it fails to stay upright impacting other areas
What do you do when this happens in the upper neck? Can it come from this problem as the source of it ?
Hey Conor, Can you tell me what i'm supposed to be feeling after a few days of doing this? I can definitely feel my side abs after doing this a few times the next day
Yes that’s great! Which drill are you referring to?
@@conorharris The very first one with the foam roller
How do we contact you, email you? Your website has no email?
I used to have anterior pelvic tilt, then I trained my glute Marius and Maximus and now it seems like I have kyphosis