Get Rid Of Forward Head Posture For Good - STOP DOING CHIN TUCKS (Comprehensive Guide)
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- čas přidán 11. 07. 2024
- Get Rid Of Forward Head Posture For Good - STOP DOING CHIN TUCKS (Comprehensive Guide)
Forward Head Posture is something that most of us in the 21st century struggle with to some extent.
And while there is nothing inherently wrong with a forward head posture, it can be indicative of a body that is out of balance and if often associated with a number of other health and wellness related concerns.
The biggest problem when it comes to correcting a forward head posture is that most of the advice does not take into consideration the relationships between the rest of the body and the head/neck.
In fact, I once remember being in a room with a patient in significant neck pain who was hiding her forward head posture with an extreme thoracic spine compensation.
Once we got her into a better thoracic position, which revealed her forward head posture, it became apparent the degree to which the head and neck were forward and the symptoms she was experiencing in her back became much more understandable.
In this video, we discuss how the body compensates for a forward head position and why common neck exercises that seemingly every physical therapist recommends, such as the chin tuck, can so frequently miss the mark.
Remember that no part of the body is ever acting in isolation, but rather is interconnected to the rest of the body.
When we take a more holistic approach, simple activities that help us reposition the body and feel new positions can alleviate neck discomfort and make a real long-lasting change with forward head posture.
With these activities, we take into account things such as:
1. Weight distribution
2. Rib cage position
3. Pelvis position
4. Breathing strategy
5. Tongue/Jaw Movement
6. Visual Behavior
Those other youtube stretches you've been doing everyday with no results don't even scratch the surface compared to these.
If you need help with posture, movement and mindset, head over to www.chaplinperformance.com
00:00 - Intro
01:02 - Forward Head Posture Body Relationships
02:38 - Why Haven't You Made Progress In The Past?
03:10 - Why Chin Tucks Don't Work
03:42 - Exercise 1 - Hook-lying Chin Lift
07:18 - Exercise 2 - Hook-lying Chin Lift with Arm and Jaw Reach
9:40 - Exercise 3 - All Fours Inverted Position
11:15 - Exercise 4 - Standing Supported Chin Lift with Jaw Protrusion
13:41 - Exercise 5 - Standing Staggered Stance Alternating Reciprocal Reach
15:36 - Exercise 6 - Standing Staggered Single Arm Resisted Reach
17:28 - Exercise 7 - Standing Staggered Deadlift
19:41 - Considerations for Daily Activities
21:55 - Recap/Program Options
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Man, I originally thought Conor Harris was the epitome of rehabilitation, but now I genuinely believe that your explanation surpasses even his.
Thanks.. I appreciate that. Conor is really good at explaining complex concepts despite his lack of formal rehab education.
Finding your channel feels like I struck gold. I've been riding horses since I was six and was instructed in this method of tilting my pelvis forward, hollowing my back, and wrenching my shoulder blades back and together to puff out my chest... ended up with flat feet, crippled knees , back pain and neck pain, have done stints of physical therapy every few years but nothing helped long term . Just the first exercise wore me out like a whole body workout... but I feel great in a way that's hard to explain. A deep sense of well being. I feel like my body recognizes this is the way it needs to go, and it's like a glass of water on a hot day. Thank you!
So glad you were able to get some value from the exercises! Thank for watching!
Greg’s methods are golden. I highly recommend a consult.
So helpful to hear your integration cues. I focused on sitting position instead of standing because stress &/or intense concentration cause me to default to the head forward with slumped/collapsed lower ribs into abdomen. Everyone talks about expanding breathing into lower rib area but you are one of the few to address the actual physiological process. Thank you.
Really nice video
Very helpful video! This one made a huge difference, thank you! Great stuff! 🙏
So happy this was helpful!! Thanks for watching
By you sharing your wisdom and time with everyone, it only shows your true passion for helping others, rather than helping others only when paid. Blessed be your business, home, and family. Thank you. 🙏🏼
Thank you so much!!
Exercises+ laptop at a higher level made a huge difference. Thank you so much!
That is awesome thanks for watching!!
Great stuff Greg, haven't seen these PRI based exercises variations before 👍 one thing that is keeping my head forward, and may be overlooked, is stiff thoracic aka hump (t4-t8) formed due to years of adaptation, that is preventing upper back with neck to shift back
Thanks for watching!! The T4-8 area is tricky because as you have mentioned there can be some adaptation over time.
The reaching activities, especially #2 will be good for that
Awesome video.. I am a farrier ( horseshoer). My vision is constantly focused downward whether it is towards the horses hooves or at the anvil..When my eyes lost the near sightedness I would subconsciously be over extending and flexing my neck to achieve better focus.. This I believe affected my jaw and then tounge which affected my breathing pattern to the point I felt I had to suck in air through my mouth than inhale through my nose... I assume all these postural changing in my body right down to my feet where all due to my vision.. I now take time doing eye exercises .. I did do the chin tuck thing and believe me they made thing much worse. Thanks so much for this informative video .. It makes so much sense to me now..I can't wait to do these exercises.
This is awesome. I am a musician and had a very similar experience following some issues with vision. It is crazy how it is all connected and like you said, chin tucks can definitely reinforce these patterns!!
well for me it helped to do chin tuck i had years ago i still had forward head posture and hunchback before i started and after about 3 months it was gone i had made a plan of certain exercises to stretch the whole body and I used to do chin tuck all the time, everywhere
and I myself only ever had the feeling when I did chin tuck that it had become standard for me to have a good head position and posture I've started paying attention to my posture every second and After a few months where I did that, I also went to the chiopractor and asked him how my neck looked and he said at the time that everything was normal
Glad you found something that worked for you!
🙏🙏🙏🙏🙏💥💥💥💥Thanks for helping people
Thanks so much for watching!
These are VERY helpful techniques, thank you, especially with the daily-life suggestions, and the superimposed blue arrows are very helpful.
In my opinion, chin tucks should be banned from the universe. Like so many other "therapies," they just induce more tension. And on that subject, as a child, I had a pronounced overbite and tongue thrust. I had countless hours of speech therapy (not to mention dental procedures) all before the age of 10, which caused me so many physical and emotional problems because of further induced tension (I later realized). I can even go so far as to say that the whole mess caused relationship problems between my parents and me. Once I stopped the speech therapy, my muscles began to relax, and over time, I began to intuitively "feel" how to correct my jaw/tongue/speech problems, and by the time I was in high school, I overcame most of the problems myself. Now I still have small remnants of these issues, but hardly noticeable. Again, everything returns to a metaphysical perspective of how to stop fighting and attacking "problems" and just relax and let them fade away.
I often think about dental procedures as a kid in these terms too, as I think many who see through this lens do.
Like you said, it is odd to realize that letting go and allowing the body and mind to operate from a more fundamental level is ultimately what helps to restore some of these relationships.
Thanks great video - with the exercises where you have 1 hand in front of the other or the deadlift with the kettlebell, should you do both sides in the same manner? Or just the one as shown? Cheers.
Both sides is usually good!
Thanks, Greg!
I get a lot of chest activation when doing forward reaching in supine - would it be better for me to use a prone position instead?
Also, any experience with supine/prone swallowing? I heard Bill mention it on one of his videos, but can't find much more information.
Cheers
I would just say reduce effort and try to use an ERd position of the shoulder
For swallowing, either could work. If prone, actively keep the head back… if supine, put a towel roll under the neck and keep the front of the neck open
I've been reviewing PRI content for quite awhile and found this compilation extremely helpful, particularly the anatomy review. I would really appreciate if you had any suggestions for pillows to use for sleeping? I suspect most pillows promote some of that thoracic kyphosis and fail to encourage that eternal elevation.
Just a pillow that feels good and works well with your mattress and that you aren’t allergic to. Any sort of special pillow is usually garbage. Also, you really shouldn’t be concerned about optimizing pillows for any reason besides getting better sleep.
With the stagger deadlift, can we load the ipsilateral side with the weight and still get the desirable effect regarding forward head posture?
Is there ever a point where its to late adress these things? Im trying to be mindful and not stress myself out when its tough so would appreciate an answer. Thank you
Sir, what is your recommendation for sleeping positions? Specifically for cervical issues. Would it be a similar position as the first excercise?
No I like side-lying with a comfortable pillow. Don’t both with any special pillows. Just one that you like
I don’t know if I’m doing these exercises wrong but it doesn’t feel like anything is happening
With the initial exercise, should the occiput actually come off the table? Also, could you please comment on reps and frequency of this program in order to correct FWD? Thanks very much!
Occipital stays on the table. In terms of reps and frequency that is going to be dependent on the individual.
Just making sure, during the inhale do we maintain the oblique tension as to keep the bottom ribs from flaring during inhalation?
It’s more that we allow the outward movement without lifting the rib cage back… ribs should move out
Would any of these exercises specifically help occipital neuralgia or upper cervical?
Number 2 would be your best bet for occipital neuralgia because of the jaw movement, however only caveat is that if you’ve got an anterior position of the head that already compresses upper cervical, you just have to be careful to get the cervical extension component from the mid cervical region rather than from the upper cervical spine..
Hi Dr. Chaplin. Do you have any experience/expertise with pectus excavatum in this context?
Yes I've seen folks with pectus excavatum... It doesn't change the relationships but it is a factor to consider
Thanks for this. I'm having trouble understanding the mechanism of these exercises though. You say they "restore relationships" but that's extremely vague. What is exactly is happening when we do these? Am I actively /consciously trying to improve certain habits, tendencies, or postures? Am I strengthening something? Mobilizing something? Creating more space somewhere? I just don't understand how doing some drills for a couple minutes per day is going to override my body's bad habits for the other 23.75 hours of the day. Thanks.
Mainly they will help you build awareness of how you are holding your body in space. This can then help you identify tension patterns and learn to relax them. It’s like meditation. You learn the skill to become aware of what you are doing with your mind. Then you take that skill and apply it with daily mindfulness.
TLDR; do these to improve awareness of habits, then incorporate into daily life so you aren’t doing the “bad” habits 23.75 hours a day
@@ChaplinPerformance Thanks. That's good to know. Some constructive feedback for future vids would be to not only explain that, but also explain specifically which patterns, tensions, and habits we should be focusing on so as to be aware of them throughout the day.
I say that because these drills are like learning a golf swing. There are so many elements that it's difficult to know what to focus on, and they're so unlike what my body is doing the rest of the day that it's hard to see how they translate into more typical daily movements and postures.
For instance, while lying on the floor with a towel under my neck, my feet on a platform, a ball between my knees, and trying to focus on pushing into my feet into the ground, arching my neck, and breathing into a certain part of my lungs, it's very difficult to see how anything I do in this position is going to translate to when I'm walking, standing at my desk, or sitting in my car.
Moreover, can I even accomplish throughout the day what I accomplish in these highly specific positions? I'm not so sure.
All that to say that if I had one suggestion it would be to be more specific about how we go from doing these drills to actually incorporating the important elements into our habitual postures and movements throughout the day.
Cheers
The forward head posture is really a backward head posture since it creates a cervical hinge to look forward
It's really a forward head posture because the neck and head are legitimately forward in space with respect to the rib cage and pelvis.
So I think you said 'exhale' at one point where you meant to say 'inhale'. If you could add a note at that point to claify, it would help. Thanks.
Good find! Unfortunately I’m not aware of a way to do that
@@ChaplinPerformance I have no clue how, either... but I think I've seen it done. Add a message overlay to the troublesome spot. I think it's about 6 minutes in. Anyway, I really want to resolve my issue. I have a buzzing sensation in one shoulderblade and a chiro told me it was text neck..... but there's nothing a chiro can do. So, I'm trying your video as you seem to know what you're talking about.
I didn't understand the arching up of the neck in the first exercise. It makes the muscles at the back of my skull very tight. It's very unpleasant feeling. Can you please help on this?
I’m not exactly sure how you are doing it. It should be a gentle lift of the chin and allowing the towel roll rest under the mid neck
Thanks for the reply. While lying down, I felt that my back was arched and very stiff. So I tried to put it flat on the ground and then tried arching the neck during the exercise. This time it was much better. Seems like the neck has something to do with my arched back. And i feel it is very hard for me get rid of the arched back as I have to sit for long hours in front of the laptop. It becomes stiff as well. Any suggestions for the arched back? :)
My issue is im a fireman so not only has my posture declined but I also have a 10 lb helmet on everyday and a 40 lb pack pulling don on my shoulders. Im in so much pain these exercises feel like a joke. 😰
Fireman is a really tough gig on the body. Also high pressure. All of which can contribute to increased likelihood of pain. Keep managing it and gain some momentum!
when there is an extension of the cervical lordosis, can the anterior projection of the head be corrected??
Extension of the lordosis? I’m not sure I follow what you mean by that. Increased or decreased lordosis?
@@ChaplinPerformance the MRI showed me an increase in the cervical lordosis...my head tilts forward and downward...how can this be corrected???
I dont know how to be strait or how move my spin correctly i dont know what is suppose to feel strait 😔
You don’t need it to be straight, just to be able to move into different positions
what if you have tmj disorder and it hurts to push the jaw forward ?
You likely need some assistance from a professional. Often manual therapy to the upper cervical spine and anterior neck or other basic cervical ROM exercises can be useful. Also, it’s good to improve your overall knowledge of pain and be able to consider to what extent pain in the TMJ is a result of sensitized pain pathways.
How did u figure this out
Decade of working with people one on one
Would effectiveness of these exercises be affected by a severe tongue-tie?
Funny you should ask about this… I didn’t include the cue put your tongue on the roof of your mouth for this very reason.
Sometimes folks with a tongue tie will orient the cranium down when trying to get the tongue into the roof of the mouth.
So if you can, put it there, if not, just get the head and jaw in a good position and let your tongue go up and back as you bring your jaw back but without forcing the issue to bring the tongue into the roof of the mouth
Many thanks.
The distortions tongue-ties and dental extractions can do is just becoming clear to me!
When I walk on rocky surface my back is in so much pain my arms don’t want to move while walking...what’s uo
This is really hard to say without assessing you! But arm swing is super important for walking. It sounds like a protective response, possibly due to not feeling stable/or being afraid of falling
@@ChaplinPerformance if I start looking up more and doing these exercises without pain and the next day it hurts to look down is that a protective mechanism due to healing
@@ChaplinPerformance do u think the arm swing is psychological or a protection from a herniated disk
how much reps? how many times a day?
Depends on the individual
@@ChaplinPerformance Thanks so much for responding! I've had such a bad experience with trying to fix forward head posture, there is so much conflicting information! People saying to do visual therapy.. pepole saying do PRI stuff.. People saying chintucks aren't bad.. people aganist chintucks and people who do something else alltogether, I'm only 14 y/o and I don't think it's healthy to worry about stuff like this all-day and I just want the solution,
Is it alright if I can only do excercise 1 and 2?
Everything is great. Traditional exercices ruin my life. But ı feel like this breathing thing can save my kypho lordosis. Just one thing i cant really understanda where i need to inhale??
If you extend the duration of your inhale or change your position/exercise, you’ll bias expansion in different areas
@@ChaplinPerformance so the key about inhaling is inhale slowly, dont make rib flare and dont feel neck. Just expand the whole chest. Am ı right?
Tldw.
Thanks for watching!
Yo hell with chin tucks
AGREED!!
I don’t understand how breathing exercises are supposed to get your spine back in alignment..
Think about everything inside of the body.
@@ChaplinPerformance I am a family nurse practitioner, so I know the body decently. Is it just diaphragmatic breathing?
do u like britney spears
Who doesn't
I think I will witness the day that republicans and democrates will see eye to eye before doctors agreeing on anything. I don't know which doctor should I follow, what side effects I'm going to face and whether if it’s effective or not.
Complex systems require debate. The truth it always somewhere in the middle!
@@ChaplinPerformance I'm sorry If I came of rude to you and I apologize for my previous comment. I'm just desperate to fix my posture, I've spend a lot of time thinking and researching about it, to the point of dreaming about it. Mr.Chapling you have to understand that looking like a camel will weigh on you n2m the constant pain. I will trust because at this moment I have no choice but following my intuition, I will do the exercise but I have one last question … Is laying down on my back while having two large pillows below the neck/head while watching TV a bad habit?
Thank you for your patience. I'm sorry for my bad English and for talking about myself a lot. All the best 🙏🏻.