How to Fix Forward Head | Slumped Posture (PERMANENTLY!)

  • Published: 31 March 2019
  • Do you have a forward head or slumped posture that you wish you could fix? If so, you will definitely want to watch this video. I’m going to show you how to fix a forward head and rounded shoulders the right way by focusing on what is really causing these problems. Here’s a hint. If you followed other posture correction videos for a forward head you likely never fixed the root of the issue and only did a temporary solution.

    When trying to correct any issue in the body, it is good practice to not focus on the site of the issues when looking for the solution. Instead, you need to look for the source. For instance, when it comes to fixing the position of the head and neck you cannot just look at the muscles that surround the area for the answer to your problems.

    This is especially true if you realize that the neck is just a portion of the spine. The spine is an incredibly long structure that has elements in the neck, mid back and lower back. Doing anything to a region of the spine down below is going to have repercussions on the levels above by virtue of the fact that it is one big interconnected chain.

    That said, the positioning of the neck into a craned position is often the result of a compensation of the eyes to make sure we are looking straight ahead. When the thoracic spine is excessively curved below we wind up rounding forward, with our head following. This takes our eyesight line down towards the ground. The craning of the neck back to horizontal is simply a reaction to the position of the thoracic rounding and not necessarily something in need of fixing directly.

    The same can be said of the lumbar spine and pelvis. If you place your pelvis into posterior tilt, you will affect the position of the thoracic spine as well. This is once again due to the connectedness of the entire spine as a whole. The key is to try and break this pattern up. You want to reverse the excessive posterior tilt and restore lost extension into the thoracic spine. When this happens, the cervical spine will often times correct itself.

    To work on doing this you will want to do the exercises shown here. First, to mobilize the area of the thoracic spine that is most restricted while at the same time establishing proper pelvic position you would do the bench mobility combo demonstrated. From here, you want to hold the position for a minute which is going to provide not just mobility to the tight areas but an isometric challenge to the deep flexors of the neck which tend to get weak over time from adaptations of the faulty posture.

    If you’re just beginning, one minute three times per day of the first variation is enough. If you are more advanced you can place the arms overhead for more of a thoracic mobility challenge. Finally, the most advanced can add a weight plate to the front of the head for additional neck flexor strengthening.

    Finally, you want to reinforce the corrections you make with the use of a face pull overhead raise. The addition of the overhead raise helps to hit the lower traps which will restore normal positioning of the shoulders and correct the forward rounding that promotes the neck adapatations in the first place.

    For a complete program that puts the science back in strength, head to the link below and check out the ATHLEAN-X Training Programs. Train like an athlete and overlook nothing in your workouts and nutrition.

    For more videos on how to fix anterior pelvic tilts and the best way to get perfect posture, be sure to subscribe to our channel below and turn on your notifications so you never miss a new video when it’s published.

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Comments • 2 492

    ATHLEAN-X™   4 months back

    *NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected WITHIN the first hour the video is published. So don't b*tch if you're not one of them :) Just try next time. Click the link to see if you’ve won. Good luck!

    If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

    • Mary C
      Mary C  4 weeks back

      Would this also help my rotator cuff problem? I am 68 and have degenerative disc disease. Some lower vertebrae have fused on their own but I am still flexible. I am rebuilding the discs with supplements just as I did my knees. This seems to be helping the pinched sciatic nerve as I can feel some disc repair.

      ANDY RIVERA  4 weeks back

      I noticed my lower spine feels squishy and gives me pain. Do you know anything to straighten or add more strength to my lower mid-section back. Thank you for sharing this awesome video

    • Noreen Freeman
      Noreen Freeman  4 weeks back


    • Balaji L
      Balaji L  1 months back

      How to do this exercise with resistance band? Does it have the same effect?

    • Raneen Dbaieh
      Raneen Dbaieh  2 months back

      What you think about sleeping without a pillow to improve the posture?

  • nani seferovic
    nani seferovic  12 hours back


    • Pumpkin Pie
      Pumpkin Pie  18 hours back

      A curvy spine is the devil's rollercoaster

      • ryan timmer
        ryan timmer  18 hours back

        Holy shit! Is that Jacob from Trailer Park Boys?!

        • future youths
          future youths  23 hours back

          All people watching this video have poor postures?

          • Jeff Brown
            Jeff Brown  1 days back

            I have Forward head from watching too many of your videos on my phone. Quite the predicament I’m in 🤔

            • cara bistouille
              cara bistouille  1 days back

              i would fuck the shit out of her face

              • Luis Trejo
                Luis Trejo  1 days back

                Rip the beard

                • cougar gnw
                  cougar gnw  2 days back

                  I’m so glad I found this video! This is the video for people who work and spend too much time in front of a computer

                  • Cenker Erkan
                    Cenker Erkan  3 days back

                    Main point is serratus anterior muscle exercise for fixing posture?

                    • Mavourneein Baloch
                      Mavourneein Baloch  3 days back

                      Is this exercise good for disc bulging problem l5 and l4

                      • Alan Minne
                        Alan Minne  3 days back

                        3:33 LMAO 😆😆😆

                        • August 94
                          August 94  3 days back

                          Jeff is really making a change in my life:) Thank you! Also I would love to see more of Jessie

                          • M.G. AnnAd
                            M.G. AnnAd  3 days back

                            Everybody who works long hours in front of a desk or has pain in the neck and upper back or has developed rounded back, this video is for you. DONT MISS IT. IT WORKED MIRACLES FOR MY CHRONIC PAIN in my neck/upper back !!!!

                            Words of wisdom: neck pain usually means problem in the upper or lower back !!! Your 1 min workout, worked wonderfully for me. I will try doing the extended exercise i.e. adding weight and then slightly extending the neck backwards. Dear Athlean-X, I am thankful and grateful to you for sharing this video with all of us. May almighty bless you.

                            • Barrie Marshall
                              Barrie Marshall  4 days back

                              What a load of crap, you can fix your posture quickly without all that work, it’s all about the position of your tongue, tongue thrust, breath with the nose, lips shut, the tongue naturally goes to the roof of your mouth and that great muscle the tongue does what it should do.

                              • TheKidOfPoker
                                TheKidOfPoker  5 days back

                                Thank you so much, sir, you helped me (heart)

                                • Aladinn Drake
                                  Aladinn Drake  6 days back


                                  • Michael White
                                    Michael White  1 weeks back

                                    Can you please advise where I can purchase the double pulley strap that Jesse uses?

                                    • There is no Spoon
                                      There is no Spoon  1 weeks back

                                      That’s why you don’t go around punching random people in the head kids!

                                      • garen kalloghlian
                                        garen kalloghlian  1 weeks back

                                        Who else realized their posture after seeing the thumbnail

                                        • Antoine Groot
                                          Antoine Groot  1 weeks back

                                          Have a good revalidation Jesse!! Gutted to hear about this incident

                                          • Sara ghezelbashan
                                            Sara ghezelbashan  1 weeks back

                                            Thank you. It was helpful

                                            • Kat G
                                              Kat G  2 weeks back

                                              Your videos R more helpful than anything PT ever taught me, TY🏆

                                              • mathskart By BPS Chauhan

                                                You Really Work Scientifically........ Great works towards HEALTH and Well Being.

                                                • Chris Leung
                                                  Chris Leung  2 weeks back

                                                  I sit all day in front of computer screens that cause me having such issue. It is so nice to see that my Forward Head issue can be fix, in such a simple way and only 3 times a day. Thank you!

                                                  • Pam Madarieta
                                                    Pam Madarieta  2 weeks back


                                                    • Mariel Kraus
                                                      Mariel Kraus  2 weeks back

                                                      @Athlean-X, Thanks Jeff! I get great therapeutic exercise ideas from you when I need to refresh my program.
                                                      I'm a neuro OT in private practice and treat nerve impingements, postural conditions and CONCUSSIONS😊. I can help Jesse - well, if he lived in Western Washington!😔
                                                      Thanks again for your great videos!

                                                      • Ibrahim Ally
                                                        Ibrahim Ally  2 weeks back

                                                        Jeff, try DMT.

                                                        • Claudiu Argeseanu
                                                          Claudiu Argeseanu  2 weeks back

                                                          My overall posture is like Jessie's at 3:40 when he straightens his back. Is it ok or do I still need to work on it?

                                                          • flum
                                                            flum  5 days back

                                                            Nah bro your good

                                                        • Claudiu Argeseanu
                                                          Claudiu Argeseanu  2 weeks back

                                                          Jessie seems like a nice fella to drink a beer with

                                                          • Adriana Velho Pacheco
                                                            Adriana Velho Pacheco  2 weeks back

                                                            posturecorrector.infothis is actually the best invent ever otherwise I would still have a very bad posture lol!

                                                            • Lucielle Lucielle
                                                              Lucielle Lucielle  2 weeks back

                                                              fixposture.prothis is actually the best invent ever otherwise I would still have a very bad posture lol!

                                                              • Ulysses Charles
                                                                Ulysses Charles  2 weeks back

                                                                Just get, and thank me later

                                                                • Niels Kyeon
                                                                  Niels Kyeon  2 weeks back

                                                                  I have always had bad posture as an adult and back pain as was searching for something to wear that would make me stand up straighter and hopefully help my back pain, too and this was the solution

                                                                  • Hollis Edison
                                                                    Hollis Edison  2 weeks back

                                                                    I wish you guys could understand how I love this thing that I got last month, best creation ever

                                                                    • Earleen Laverdiere
                                                                      Earleen Laverdiere  2 weeks back

                                                                      Thank god I bought, fixed this problem within a few weeks!

                                                                      • joshrockwellchem
                                                                        joshrockwellchem  2 weeks back

                                                                        Thank you. I'm going to start these exercises today to fix my posture. I've never heard of the face pulls before. Good add! It would have been nice if Jesse didn't have a shirt or had a form fitting shirt and had his hair tied to see the exact form a bit better.

                                                                        • Bzh W
                                                                          Bzh W  2 weeks back

                                                                          the ending is hilarious !!

                                                                          • Horacio Trujillo Jr
                                                                            Horacio Trujillo Jr  3 weeks back

                                                                            I'm gonna try this,I have Scoliosis.This should help.

                                                                            • Kim Grandy
                                                                              Kim Grandy  3 weeks back

                                                                              I am rather tall woman who always tried to be shorter because I was uncomfortable being the tallest in the room. I had this issue in the extreme. Thank you for this. I did what you said and my posture was so much better instantly. I'm going to use this video until it becomes second nature.

                                                                              • Gabe White
                                                                                Gabe White  3 weeks back

                                                                                Ewe are the kings choice for practicing physician, the dope dealers sold out and practice medicine because they dont know what they are doing. A 40 day water ( clean life giving) only fast cleans the mucus system and disease dies. Viral bacterial, poision or otherwise. Clean mucus puts disease in the toilet. Thats living water. As for the 33 emergency surgeries eye need, eye would rather roll the dice with what eye have left and use your advice to repair fallen Gabriel. Much love. Be in service to humanity in this grave ity with our king.

                                                                                • blade navarro
                                                                                  blade navarro  3 weeks back

                                                                                  I love it! This has been my problem for yeeeeears

                                                                                  • RockSClone
                                                                                    RockSClone  3 weeks back

                                                                                    Jessie, I’m glad you’re okay and happy (although envious) that you have access to the best training in the world. Much love guys! 👍💪

                                                                                    • James Blackmore
                                                                                      James Blackmore  3 weeks back

                                                                                      Been looking for something like this fo aaaaaages
                                                                                      Thanks so much for help bro

                                                                                      • Angie
                                                                                        Angie  3 weeks back

                                                                                        I fucking hate this. Can’t find a single exercise I can do on my own in my room to fix this. I’m just gonna die ugly.

                                                                                        • Dutch Standard Events
                                                                                          Dutch Standard Events  3 weeks back

                                                                                          Had to put this on our soundsystem in the club to hear what he was saying. SPEAK LOUDER JEFF!

                                                                                          • not in service
                                                                                            not in service  3 weeks back

                                                                                            great info, wish you could have taught at my schools to keep young sports people fixed up, thanks for the info

                                                                                            • J knell
                                                                                              J knell  3 weeks back

                                                                                              Great video! My wife and I suffer from poor posture exactly like this. Going to the gym isn’t an option for us right now so I’m interested to know if there is a way to do a face pull type exercise at home with little or no equipment. ?