Thank you so much Kate. In the past I have seen physio's who only give neck stretches and chin tucks for my forward head problem. Your video is enlightening! I am so grateful to you Kate. Thank you for looking deeper into this common problem and putting out this video for us all. Your very kind!!!
Wow this video is awsome ... I will do these exercises and i will let you know the result once i finish the first month .. thanks kate and keep up the good work .
gosh, thanks, I did half of them without knowing it part of some program, just because i felt better, 3 year i struggle to find a right pillow when it was so simple answer. subscribed thumb up
Thank you Kate. This video is very educational. I have this problem and going to start this work out right away to relieve the muscle between the The scapula and spine that is inflamed and very painful….Blessings
Most videos target the neck and not the scapular area which is where my problem is. Thank you! I will try these exercises. I have already started to try and return to sleeping on my back. I started sleeping on my right side had pain in my left shoulder.
Hmmm. When you sleep on your back your brain can’t effectively clear out waste products apparently. It’s correlated with Alzheimer’s or maybe it was Parkinson’s. Or maybe both. Research it yourself.
this upper cross syndrome is ruining me in deppression from chronic everyday neck pain tight scalenes and affection to my brachial plexus ... i wish this help me forever
Thank you Ma'am .After watching this video I learn that my shoulder blade is not straight have a little hunchback may be through genetics and addition to that after I shook my neck my head forward posture has become bad and I feel tight throat during Summer hot days.
But I would also add auto masagges with a ball. I did what you said before seing this video, and It helped me a lot, but when I really notice the diference was when doing pectoral and other tight muscles release with a ball
You are Great! I will try some of this with my mother.but she is 84,so I can't get her on exercise ball,physio advised get her to roll on front on the bed but I failed this too!
Hello, thank you for these useful instructions. If you allow me, I have a question about my daughter. She has been suffering from pain in her knees for years. The doctor told her that her hip is not normal. Is there any advice from you that will help her? Thank you. Regards.
Always had a feeling those chin tuck would never work. Glad to have found something that make more sense. T'would be nice to have a more detailed explanation of the exercises. For Instance in abduction angles I,II and III do you try to contract your muscles in the middle of the back? or just contract the arms down towards the floor? Thanks so much for the video, I'll certainly give it a go!!.. and provide some feedback on eventual progress.
So far I have tried to stretch my hunched back by hanging my body on a gymnastic bar, but it didn't help much. I started to feel pain in my shoulders. The recommendations indicated in the video convinced me to diametrically change the exercises.
Hangs, especially dead hangs put a huge stress even on healthy shoulder joints. And if your posture is kyphotic and you have forward shoulders - muscle tone around your shoulder joint is disturbed. So when you start to traumatize such an unbalanced joint with dead hangs - it hurts. That is why you felt pain. Restoring the correct scapular positioning is definitely much better idea.
I have scapular problems and forward head posture, i will try these exercise for scapula but i think 2 weeks is nothing and i need at least 3 months exerciseing every day
I have reflux and can't sleep flat like that. Otherwise I have acid coming up and nearly choking on it in my sleep, waking up trying to catch my breath. It's horrible. But thank you so much for these exercises. I really don't want to get into that head forward posture 😊.
A very well structured video that describes in detail the biomechanics of the problem and then sets out the exercises so you know why you are doing each one and what you are working on . Thanks
Could you show how to do each of the exercises? For example - I googled military press and see people doing shoulder press with dumbbells…. So I’m not sure if I’m doing the exercises correctly
Hi, during initial phase we stay in each position performing isometric tension of muscles that are responsible for the retraction and depression of the scapula. Isometric tension means that you have your muscles tensed, but you do not move, you just keep this position. So start in a military press position and than you should try to lower both of your scapulae and keep them as close to the spine as you can. And than you stay in this position for 10 seconds. During this 10 seconds you should keep the muscle tensed, but without performing any movements. Don't use dumbells in the initial phase.
Regarding abduction angles - yes, I am using a small foam roller, but it's also ok to use bigger one, to support also your pelvis (articles that I mentioned are using bigger rollers). And again, you start with abduction angle position and try to lower both shoulder blades and keep them both very close to the roller. Stay in this tension for 10 seconds.
Can I clarify, after this complex sometimes there is pain in these areas, but if I do fewer repetitions there is no pain. And after sitting for a long time or after sleeping, the muscles are still in spasm, what can I do?
I tell my pupils, “think of the turtle” who keeps it's head inside it's shell. Just TUCK in your chin as you assume an upright posture. Keep the thought and imagery easy and simple!
Thanks for your video! i have a question : i have a snapping scapula, this can be linked to a bad posture ? does the exercices can help with the snapping scapula too?
Hi Kate, I can't buy the ball and the weights, can I just do the exercises without them like on the sofa? Bearing in mind from my MRI scan, I have mild scoliosis and lordosis, 6 lumbar type vertebrae counted. I have posterior osteophytes slight disc bulge at C3/4, C4/5 towards the right. there are disc protrusion at L4/5 and L5/lumbarised S1 (L5/6); would it be safe for me to do these exercises? Thanks for your reply in advance!
Hello - and thank you for very good instructions! I think there is a tiny mistake from one of the exercises number 3. (1. abduction angle) which I think shall be pressing down to the floor instead of holding arms up. Wouldn't that make more sense as to get the wings in instead of out - as demonstrated in the CCEP research picture as well? Regards, Niclas
Hello Niclas, you have a keen eye, great! :) Yes, if you look at the exercises I show you will rightly notice that I have modified them a bit. This is due to my practice. For example, in training I do not use sitting on a rehabilitation ball and balancing on a board, which you will find in the script (numbers 11 and 13) : www.nature.com/articles/s41598-020-77571-4 Why? Because especially in elderly Patients, this exercises pose a risk of falls, and Patients with balance deficits focus so much on maintaining it that they do not perform the original exercise. Similarly in the abduction exercise you are writing about (A). In the script, we have a long roller that goes under the pelvis and the Patient rests his hands on the floor. Unfortunately, many Patients, in order to maintain their balance, press their hands to the floor and thus push their shoulders forward, compensating. I use rather short rollers with the pelvis on the floor, and the hands in line with the torso so that the Patient can focus on guiding the shoulder blades down to the spine. It was then that I noticed that the risk of compensation was lower. But of course, if you have a Patient who performs the exercise correctly without compensation, you can do it in the original. I always try to adjust the level to a specific case, that's why I never actually use zero-one method in practice. What matters here is the effect, i.e. the activation of the lowering and adducting muscles of the lower angle of the scapula. I hope I explained why I work this way and again, thank you for the great question! Have a nice day! Kate :)
I currently do not have a firm mattress but I have been starting to sleep on my back for the past week. Do you think a medium firm mattress will be ok? Also a really thin pillow?
It's extremely easy for someone like you to talk about this topic when you're not have trouble with your head forward posture... But for someone like me who really wants to correct his posture with the necessary exercises and the evil inside doesn't allow it... I think this is much more painful than the pain in the neck because the posture is wrong... I don't know how long it will be before I conquer this inner evil as I can slowly start to take care of myself...
Mam I'm from pakistan as you know our country is going to bankrupt and I have no finance for my father medication can you help me financially as you can please help for humanity you can understand the pain of a patient being a doctor please reply.
While standing upright: Lots of people have their heads and necks jut forwards by 4 inches or so for a reason: Some people use multiple pillows while sleeping on their backs. This may be why people like Cristiano Ronaldo of soccer fame have their heads jut forwards by 4 inches. Ronaldo is way too fit and so won't become hunched if he keeps using multiple pillows while sleeping on his back. If an unfit man or non - athletic man with a woman's build sleeps regularly on his back with multiple pillows, his head will jut forwards or he will become slightly hunched. Part of the blame for forward neck (and forward head) syndrome goes to the laptop computer. For others, they may have been using big pillows for way too long while sleeping on their backs
Hi, i Ave fhp since last 8yrs and now it's gone worst, meri showed that my c5c6 has now herniation, loss of lordosis also, pain, stiffness and cracking popping, xhin tucks and other neck stretches haven't help at all in these yrs will this , video help my condition,please suggest
Great video and completely different but very thorough and structured approach. Do you have this programme in pdf or video format to follow along? Thank you 🙏
Would love to see this exercise circuit done in full length/real time, so as to follow aong. TY!
Thank you so much Kate. In the past I have seen physio's who only give neck stretches and chin tucks for my forward head problem. Your video is enlightening! I am so grateful to you Kate. Thank you for looking deeper into this common problem and putting out this video for us all. Your very kind!!!
Excellent
It is clear that you have good knowledge about the issue. Thank you for sharing it with the world.
Wow this video is awsome ... I will do these exercises and i will let you know the result once i finish the first month .. thanks kate and keep up the good work .
Thank you for the comment, it's empowering :) I'm waiting for your feedback
how did it go? :)
Best video about forward head. on YT thanks! 🌞
This was my CASE study during my Massage Therapy degree! My daughter, after a car accident!
so far this is the best video that gives solution for this problem. thank you
Excellent video and exercises for Upper Crossed Syndrome. Thank you for posting!
Glad you like them, enjoy! :)
gosh, thanks, I did half of them without knowing it part of some program, just because i felt better, 3 year i struggle to find a right pillow when it was so simple answer. subscribed thumb up
Thank you Kate. This video is very educational. I have this problem and going to start this work out right away to relieve the muscle between the The scapula and spine that is inflamed and very painful….Blessings
Most videos target the neck and not the scapular area which is where my problem is. Thank you! I will try these exercises. I have already started to try and return to sleeping on my back. I started sleeping on my right side had pain in my left shoulder.
Hmmm. When you sleep on your back your brain can’t effectively clear out waste products apparently. It’s correlated with Alzheimer’s or maybe it was Parkinson’s. Or maybe both. Research it yourself.
I knew ill find finally something helpful!!
Thanks for sharing this helpful information Kate hope you have a great day ❤
Many thanks for such a comprehensive program. Will start perfuming and recommending!
Wonderful! Have a great day! :)
this upper cross syndrome is ruining me in deppression from chronic everyday neck pain tight scalenes and affection to my brachial plexus ... i wish this help me forever
I’m so excited to try these exercises as I’ve noticed my head posture is what you are talking about!!! Thankyou!
thanks a lot
a lot of these are actually really good for lifters and athletes in general with shoulder pain
Great information thank you 👍👍
Thank you Ma'am .After watching this video I learn that my shoulder blade is not straight have a little hunchback may be through genetics and addition to that after I shook my neck my head forward posture has become bad and I feel tight throat during Summer hot days.
Благодарю.
за урок
❤❤❤
Отличная информация! Спасибо! Мне , вначале, придётся сделать конспект).
❤😂👍******* Thankyou. Much Appreciared. I Will Share this informationeirh my friend!!!
But I would also add auto masagges with a ball. I did what you said before seing this video, and It helped me a lot, but when I really notice the diference was when doing pectoral and other tight muscles release with a ball
'The' and 'a' are useful
Thank you for this excellent video! But what to do when you snore while sleeping on your back?
Great video. You've earned a subscriber!
You are Great!
I will try some of this with my mother.but she is 84,so I can't get her on exercise ball,physio advised get her to roll on front on the bed but I failed this too!
More detail on the exercises would be helpful. Follow along video would be even better. Thank you.
Hello, thank you for these useful instructions. If you allow me, I have a question about my daughter. She has been suffering from pain in her knees for years. The doctor told her that her hip is not normal. Is there any advice from you that will help her? Thank you. Regards.
Makes so much sense! Thank you ❤
Love your video
I'm so glad, thanks! :)
More explaining on the exercises!
Always had a feeling those chin tuck would never work. Glad to have found something that make more sense.
T'would be nice to have a more detailed explanation of the exercises. For Instance in abduction angles I,II and III do you try to contract your muscles in the middle of the back? or just contract the arms down towards the floor? Thanks so much for the video, I'll certainly give it a go!!.. and provide some feedback on eventual progress.
Those chin tucks (some call them “neck glides”) are very beneficial to your neck, though.
Thanks for the tips, will try! :)
Have fun! :)
Do you have pictures from one of your patient who made improvements
Great explanation, thanks Kate! 👍
You're so welcome!
So far I have tried to stretch my hunched back by hanging my body on a gymnastic bar, but it didn't help much. I started to feel pain in my shoulders. The recommendations indicated in the video convinced me to diametrically change the exercises.
Hangs, especially dead hangs put a huge stress even on healthy shoulder joints. And if your posture is kyphotic and you have forward shoulders - muscle tone around your shoulder joint is disturbed. So when you start to traumatize such an unbalanced joint with dead hangs - it hurts. That is why you felt pain. Restoring the correct scapular positioning is definitely much better idea.
I've been trying so so manny videos by experts 1 time tried just one exercise of yours finally! Got some relief
@@katephysiotherapistwithbraid s⁶
This is great 👍 I'm so glad I found this video.
Glad you enjoyed it!
keep up the good work
I have scapular problems and forward head posture, i will try these exercise for scapula but i think 2 weeks is nothing and i need at least 3 months exerciseing every day
Thanks
You are so right
I love to fellow your messages
Great video😊
Wish you could show the exercises
Being performed
I have reflux and can't sleep flat like that. Otherwise I have acid coming up and nearly choking on it in my sleep, waking up trying to catch my breath. It's horrible. But thank you so much for these exercises. I really don't want to get into that head forward posture 😊.
Can you please send video on ccep exercise mentioned in detail so that I can do.
Thanks!!
Can we do rowing exercises in the gym? Or do we have to wait until we done with rehab exercises?
Can you help me miss kate? I have muscle pain and neck pain and physiotherapist told that forward head prob also.
A very well structured video that describes in detail the biomechanics of the problem and then sets out the exercises so you know why you are doing each one and what you are working on . Thanks
Can this cause occular migraine thank you
If i have reverse neck curve can i do these exercises
Could you show how to do each of the exercises? For example - I googled military press and see people doing shoulder press with dumbbells…. So I’m not sure if I’m doing the exercises correctly
And for abduction angle one and two - are you lying on a foam roller?
Hi, during initial phase we stay in each position performing isometric tension of muscles that are responsible for the retraction and depression of the scapula. Isometric tension means that you have your muscles tensed, but you do not move, you just keep this position. So start in a military press position and than you should try to lower both of your scapulae and keep them as close to the spine as you can. And than you stay in this position for 10 seconds. During this 10 seconds you should keep the muscle tensed, but without performing any movements. Don't use dumbells in the initial phase.
Regarding abduction angles - yes, I am using a small foam roller, but it's also ok to use bigger one, to support also your pelvis (articles that I mentioned are using bigger rollers).
And again, you start with abduction angle position and try to lower both shoulder blades and keep them both very close to the roller. Stay in this tension for 10 seconds.
Why sleeping on rolled towel doesn't work for me? It gives me pain and dizziness :(
These are mostly back and shoulder exercises. Good luck fixing your posture with those.
Would this also hurt my upper back , between shoulders , have agony and wonder If it's because hunched over and head down on phone for ages each day
Can I clarify, after this complex sometimes there is pain in these areas, but if I do fewer repetitions there is no pain. And after sitting for a long time or after sleeping, the muscles are still in spasm, what can I do?
Hello can you help me in my cervical issue
I tell my pupils, “think of the turtle” who keeps it's head inside it's shell. Just TUCK in your chin as you assume an upright posture. Keep the thought and imagery easy and simple!
Thank you but I expected to see eccersises explained and performed.
Unfortunately sleeping on one's back is not recommended for patients suffering with sleep apnea. Doing so increases the number of apnea events.
Thanks for your video! i have a question : i have a snapping scapula, this can be linked to a bad posture ? does the exercices can help with the snapping scapula too?
How do I view your videos
When u lay on the foam roller doing isometric dont you think it will create lordosis on your lower back
Hi Kate, I can't buy the ball and the weights, can I just do the exercises without them like on the sofa? Bearing in mind from my MRI scan, I have mild scoliosis and lordosis, 6 lumbar type vertebrae counted. I have posterior osteophytes slight disc bulge at C3/4, C4/5 towards the right. there are disc protrusion at L4/5 and L5/lumbarised S1 (L5/6); would it be safe for me to do these exercises?
Thanks for your reply in advance!
Hello - and thank you for very good instructions! I think there is a tiny mistake from one of the exercises number 3. (1. abduction angle) which I think shall be pressing down to the floor instead of holding arms up. Wouldn't that make more sense as to get the wings in instead of out - as demonstrated in the CCEP research picture as well?
Regards, Niclas
Hello Niclas, you have a keen eye, great! :)
Yes, if you look at the exercises I show you will rightly notice that I have modified them a bit. This is due to my practice. For example, in training I do not use sitting on a rehabilitation ball and balancing on a board, which you will find in the script (numbers 11 and 13) : www.nature.com/articles/s41598-020-77571-4
Why? Because especially in elderly Patients, this exercises pose a risk of falls, and Patients with balance deficits focus so much on maintaining it that they do not perform the original exercise. Similarly in the abduction exercise you are writing about (A). In the script, we have a long roller that goes under the pelvis and the Patient rests his hands on the floor. Unfortunately, many Patients, in order to maintain their balance, press their hands to the floor and thus push their shoulders forward, compensating. I use rather short rollers with the pelvis on the floor, and the hands in line with the torso so that the Patient can focus on guiding the shoulder blades down to the spine. It was then that I noticed that the risk of compensation was lower. But of course, if you have a Patient who performs the exercise correctly without compensation, you can do it in the original. I always try to adjust the level to a specific case, that's why I never actually use zero-one method in practice. What matters here is the effect, i.e. the activation of the lowering and adducting muscles of the lower angle of the scapula.
I hope I explained why I work this way and again, thank you for the great question! Have a nice day! Kate :)
I currently do not have a firm mattress but I have been starting to sleep on my back for the past week. Do you think a medium firm mattress will be ok? Also a really thin pillow?
Could you explain the exercises more and do the exercises slower?
Do you think there are certain foods that trigger to tighten the muscle in the occipital area?sometimes after i eat i feel it tight in that area.
Gallbladder issues do
It's extremely easy for someone like you to talk about this topic when you're not have trouble with your head forward posture...
But for someone like me who really wants to correct his posture with the necessary exercises and the evil inside doesn't allow it...
I think this is much more painful than the pain in the neck because the posture is wrong...
I don't know how long it will be before I conquer this inner evil as I can slowly start to take care of myself...
Must be nice...but the subtitles are on the view...
I cannot relax my shoulders so they drop. I always feel like a football player. 😓
From physiotherapists hi for you
Hi for you too!
Mam I'm from pakistan as you know our country is going to bankrupt and I have no finance for my father medication can you help me financially as you can please help for humanity you can understand the pain of a patient being a doctor please reply.
While standing upright: Lots of people have their heads and necks jut forwards by 4 inches or so for a reason: Some people use multiple pillows while sleeping on their backs. This may be why people like Cristiano Ronaldo of soccer fame have their heads jut forwards by 4 inches. Ronaldo is way too fit and so won't become hunched if he keeps using multiple pillows while sleeping on his back. If an unfit man or non - athletic man with a woman's build sleeps regularly on his back with multiple pillows, his head will jut forwards or he will become slightly hunched. Part of the blame for forward neck (and forward head) syndrome goes to the laptop computer. For others, they may have been using big pillows for way too long while sleeping on their backs
How long we to take to do exercise probebly?
Wonderful! Thanks so much, Kate!
Great exercises in front of my nose. Doing them now there is more space between😮 thankfull hug Aljo by
Hi, i Ave fhp since last 8yrs and now it's gone worst, meri showed that my c5c6 has now herniation, loss of lordosis also, pain, stiffness and cracking popping, xhin tucks and other neck stretches haven't help at all in these yrs will this , video help my condition,please suggest
Thanks madam. Your way of communicating is wonderful
These people should fix their atlas (first vertabrae).
Great video and completely different but very thorough and structured approach. Do you have this programme in pdf or video format to follow along? Thank you 🙏