Do this exercise to fix Hunchback Posture and forward head posture

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got hunchback and Ford head posture

let's look at a simple exercise to help

you fix it i'm matt shoe from upright

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future videos if you have hunchback

posture you probably also have forward

head posture to go with it the curvature

of your upper back influences the way

your head and neck sit so you definitely

want to be dealing with exercises that

help you strain out the upper back and

also reposition the head and neck over

the spine now in this video I'm going to

show you a simple exercise that you can

do anywhere with no equipment to help

you reposition your head and neck and

train those muscles to stabilize that

better position and if you watch to the

end I'm gonna show you a way to progress

the exercise to strengthen your neck

muscles even more and all it requires is

an inexpensive piece of equipment that

you can fit in your pocket to do this

exercise you're gonna take your hands

and interlace your fingers you're gonna

put your head and neck in as neutral

position as you can and it may feel a

little awkward because you're used to

being here so you're just gonna try to

tuck your chin keep your eyes on the

horizon and pull your head and neck back

a little bit then you're gonna take your

hands and put your interlace fingers

together behind your head so I've got my

hands like this right here locked behind

my head and then I'm just gonna pull

back into my hands my hands are gonna

provide a resistance point so I'm not

allowing my head and neck to move right

I'm contracting the muscles around my

neck but I'm not actually moving

anywhere and then I can relax it so I'm

counting to about three when you first

start you don't need to go hard you just

want to feel like you're pushing back

this way so it's similar to the chin

tuck that you may have seen in other

videos but we're adding resistance to

this to make these muscles work so the

hands create a blocking force and then

we're just pushing back into the hands

now as you get better

at feeling these muscles working you can

hold the contractions for longer than

three just a just based on what you can

handle probably like a count of 10 is

probably more than enough and then you

can go ahead and relax now as you get

better and better at controlling these

different positions you're gonna be able

to get further and further back into

that really stacked align position and

that's your goal so you just want to

keep working towards getting to that

aligned position over time and not force

it and like try to get as far back as

you can you just want to gradually go in

stages if you're here this week maybe

next week you'll be back just a little

bit further and maybe the week after

that you'll be back even further I

generally have my clients use this

exercise for two to three sets of five

to ten and as you get more and more

comfortable with it you can keep doing

it throughout the day to help counteract

the effect of sitting at the computer or

looking at your smartphone and playing

video games or whatever it is you're

doing one thing you want to watch out

for doing this exercise is compensation

in the muscles of your low back so

sometimes people will take their hands

put them behind their head and then pull

their head back and while they're doing

that the low back muscles are also

creating extension down here so they're

getting anterior tilt they're getting

into this lordosis because they're using

these muscles and pairing that with

activity here so it's hard sometimes to

get the coordination to separate neck

muscles in extension and lower back

muscles and extension so to trick your

muscles to separate their functions

you're going to take your feet and just

separate them out so you have a wider

stance or a longer stance anyway so you

have one foot forward one foot back and

then you just keep your abs engaged and

then pull your head and neck back into

your hands that way your pelvis has

already put in a more neutral locked

position so your low back is not going

to be able to pull as much and your abs

can help keep that pelvis stabilized as

you keep that contraction going if you

want to get even more stable in your

head and neck position then you can also

change the directions of

the contractions you're using so as I've

shown you already we're doing this

posterior lis directed contraction right

we're just trying to bring the head and

neck back once you've started to get

your head and neck into a pretty neutral

position you can then start using

contractions to the side so you can put

your hand on the side of your head and

then work on shifting your head into the

hand again not actually letting it get

anywhere so you're building control in

this neutral position shifting laterally

so then you start using muscles along

the side of your neck you can do it to

the right side and I'm gonna push that

way the same kind of rules apply I'm

just building control here now over time

as I get better and better at building

control I can maybe experiment with

building control in positions that

aren't neutral and natural because

sometimes you know I need to turn my

head and twist my head and look around

and I want my neck to be strong enough

to handle that when I need to do that so

first we want to start with getting head

and neck in neutral strengthening those

positions and then we can start playing

with other positions once your head and

neck is in neutral and you can start

going sideways you can go diagonally

back diagonally back sideways I can even

go forward if I want to just getting the

muscles all around the neck used to

firing in different directions with the

head and neck in a neutral position for

all these different directions the same

rules for sets and reps apply you've got

to listen to your body and just adjust

based on how it feels but starting off

with 2 to 3 reps of five to ten for

three-second contractions and gradually

building up should work out pretty well

for most people but again pay attention

see what your body says see how it

responds and adjust accordingly if you

can handle more go for it just gradually

increase how many times you're doing it

as long as you feel like it is helping

you now you have a quick and easy

antidote to hunchback posture and

forward head posture that you can use

throughout the day if you have forward

head posture or hunchback posture you

probably already saw this head and neck

retraction exercises chin tuck exercise

that everybody talks about for trying to

correct for it head posture now maybe

you Sode in

chiropractor's office or a PT or trainer

showed it to you or maybe you read about

it in a comic book or something about

forehead posture but in any case if

you've tried it was probably kind of

frustrating because you noticed that

like yeah I can do this but then it

requires so much mental effort

throughout the day this doesn't really

seem to stick and it's not really

holding so how is this exercise with the

hands behind our head any different the

chin tuck exercise isn't bad it's just

that it's not good enough to accomplish

what most people are looking for it's

really good to just help you

re-establish that control and get that

coordination of these muscles so that

you know what direction you're trying to

go but because there's no resistance to

the motion those muscles don't really

get much stronger than just being able

to do this when you ask for it so

imagine for example if I wanted to

strengthen my arm muscle here my biceps

and I just started doing bicep curls

like this and I just took my hand

through this range of motion and I kept

bending the elbow extending the elbow I

wouldn't really build much muscle mass

and muscle strength because I'm not

fighting against resistance I'm just

using bodyweight that's the same thing

here I'm just positioning my head but

that's not really challenging those

muscles to get stronger in order to get

the arm to get stronger this bicep

muscle has to be fighting yet some kind

of resistance so that it realizes that

hey I need to get better at this and get

much stronger at this because for some

reason somebody keeps applying

resistance to me so that's why we need

to have something behind our head and

neck so that we can push into it and

generate force with the muscles of the

back of the neck now that you understand

the importance of resistance in building

strength in muscles let's make the

exercise a little bit more challenging

so we can grab a training band some sort

of a rubber band or one of those PT

elastic bands I'm using a pull-up band

I'll leave a link in the description and

you can put it just behind your head

like this so you just have it grasped in

your hands but the band behind your

and then you're just pulling forward and

you're not letting your head get

slingshot in forward right so you have

the band behind your head you're pulling

forward and then your head and neck is

pulling back right so we've got

resistance now we have this force that's

actually actively trying to pull your

head forward and you are fighting with

that now you can adjust the resistance

by choking up or choking down on the

band so if I go wider grip the band

isn't pulling quite as hard so I can

make sure that my head and neck is

capable of handling whatever level of

resistance that the band is providing as

I wanted to get harder and harder I can

get even narrower the band starts

pulling harder and I got up really

worked to get there now I wouldn't

suggest trying to do a maximum effort

thing with the band here you want to

just use a tolerable manageable amount

of resistance here and just pull into it

I actually prefer to have a little bit

more distance so that the band has more

stretch and more available stretching

distance so that it doesn't feel like I

max out the band's elasticity right so

if I go super narrow it's almost like

I'm gonna be running into a wall of

course depends on you if you're like an

NFL linebacker and you're doing stuff to

really build up your neck a ton you do

what you got to do but if you're just

starting out with this go easy on

yourself just get yourself a little bit

of resistance here and then how would

you go you can of course modify this as

you wish you could go sideways like so

you could go diagonally like so you

could wrap this around your head and

then you've got yourself a really cheap

easy Halloween costume all right guys

that's gonna do it for this video I hope

you found it useful and educational be

sure to scroll down to the description

box for helpful links that help you with

your posture while you're down there

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