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 • 2 727

    ATHLEAN-X™   7 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 months 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 months 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 months back


    • Balaji L
      Balaji L  5 months back

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

  • Keith Jagger
    Keith Jagger  6 hours back

    Jesse freaks me out when he stares at us.

    • Travis Sakowski
      Travis Sakowski  1 days back

      Amazing how much muscle he made since back in March. Keeping it is the hard part. Great work!!!
      Love the patience you had with that woman.

      • Caleb Brown
        Caleb Brown  2 days back

        Very helpful J & J. Many thanks!!

        • Professional Amateur
          Professional Amateur  2 days back

          The 2 guys in this video have this problem to... thats why i dont even gonna try it.

          • Shashwat Roy
            Shashwat Roy  2 days back

            Very helpful dude. I truly respect the amount of knowledge that you put out for free. Keep going.. I am definitely heading to your website for more!

            • shut up
              shut up  3 days back

              emale violence is accepted by society more.. which is kinda messed up

              • Mikey Moo
                Mikey Moo  3 days back

                Will this work using a foam roller? Also with face pulls can I use a resistance band?

                • אורי אפרתי
                  אורי אפרתי  4 days back

                  Thank you your videos really help!😁❤️

                  • Oskar winters
                    Oskar winters  4 days back

                    i hope he pressed charges if the genders were flipped this would have gone viral.

                    • Oskar winters
                      Oskar winters  4 days back

                      or just do 20-30 mins of yoga a day straightened me right our in 2 weeks

                      • Christopher Stewart
                        Christopher Stewart  4 days back

                        Ok, this is awesome—I have carried shame around my neck (LITERALLY) with kyphosis/scoop neck since my pre-teen years. I’m 36.5 now!😑That said, I’ve ALMOST committed to corrective surgery for this issue and related spinal/nerve complications.

                        Question: Can this same exercise be done with a foam roller on the floor/lifting up from a yoga mat? Or does it need to be a couch arm/bench scenario? I see height is important for really dropping the pelvis on this one.

                        THANK YOU GUYS! I’ve never come across this particular method or series of videos for this specific posture issue.

                        • Victoria
                          Victoria  4 days back

                          How can I do facepulla if I have no equipment for it?

                          • Dart Maciel
                            Dart Maciel  4 days back

                            Wow awesome video. I for one need to correct my posture, which in itself is a workout lol. When you first start the correction you think oh this is easy, then my body starts to get tired after staying in the correct way for too long lol.

                            • Christine Bacon
                              Christine Bacon  6 days back

                              Love you , thank you so much!!!

                              • Cmarthet
                                Cmarthet  1 weeks back

                                I am going to try this ASAP. My problem is so severe if I lay on my back on the floor I can’t put my head down. Rolled shoulders too.

                                • Carlos Arreola Jr
                                  Carlos Arreola Jr  1 weeks back

                                  This was a amazing video

                                  • Chris M
                                    Chris M  1 weeks back

                                    Dont u mean nerd neck

                                    • Erik Riley
                                      Erik Riley  2 weeks back

                                      More core vids please

                                      • Kabir Kumar
                                        Kabir Kumar  2 weeks back

                                        0:40 is my new wallpaper (not really, but it's a funny image)

                                        • Kumar Jonnalagadda
                                          Kumar Jonnalagadda  2 weeks back

                                          I had, continue to have this issue with posture. I constantly remind myself to sit up straight and focus on how my posture is when I'm standing or sitting at work. I lay on a foam roller with my spine directly on it to help push out my chest and it has helped. I'm going to be taking this advice and working on my posture using your tips from this video. I also notice that when I do back and chest exercises, I feel like I stand up straighter afterwards.

                                          Big shout out to Jesse! Concussion related injuries need to be taken seriously and I'm glad that Jesse is a voice for what could happen but also a voice and a figure for overcoming the effects.

                                          • edgarpickle1
                                            edgarpickle1  2 weeks back

                                            Am I incorrect in thinking that Jesse is doing the face pulls poorly? If you watch Jeff's video on doing them right, it looks like Jesse's elbows get there first and his arms are too low. I'm not criticizing; I want to make sure I am doing them right.

                                            • TheManlyBeard
                                              TheManlyBeard  2 weeks back

                                              If I didn't know any better the whole "looking bellow" thing makes jeff sound like a bullshit artest...but I do and my posture is fixed, thanks Jeff.

                                              • Laine Lavalley
                                                Laine Lavalley  2 weeks back

                                                Im going to give this a shot im tired of being called the hunch back of Notre dam thank you for the advice

                                                • Laine Lavalley
                                                  Laine Lavalley  6 days back

                                                  A little actually i feel better

                                                • kas
                                                  kas  6 days back

                                                  Any changes yet?

                                              • Ann Wycoff
                                                Ann Wycoff  2 weeks back

                                                Great stuff, thank you.

                                                • skullcollector29
                                                  skullcollector29  2 weeks back

                                                  Jessie is cool....!

                                                  • skullcollector29
                                                    skullcollector29  2 weeks back

                                                    Amazing ..Thank's a lot

                                                    • Gino
                                                      Gino  2 weeks back

                                                      I hope you sued her

                                                      • TheLicktySplitz
                                                        TheLicktySplitz  2 weeks back

                                                        That chick was out of line I know you want to protect your kid and you don't want no one to say anything bad about your kid but you can't put hands on people. Thank you for this video very helpful

                                                        • Jenni Jones
                                                          Jenni Jones  2 weeks back

                                                          Yep. We want MORE JESSEEEEE!

                                                          • charles Garcia
                                                            charles Garcia  2 weeks back

                                                            You guys rock I’ve already lost 30 lb and counting thanks guys !!

                                                            • Kostas Pantazis
                                                              Kostas Pantazis  2 weeks back

                                                              You can also use a tool named “spine corrector”. Every Pilates studio has one and its more convenient than the bench.

                                                              • Timothy De Vita
                                                                Timothy De Vita  2 weeks back

                                                                The first few reminds me of crunches and dumb bell pull overs. I like the over head extension after the face pull too.

                                                                • Millie
                                                                  Millie  2 weeks back

                                                                  omg i thought it was a joke that it was you

                                                                  • Nikhil Ravishankar
                                                                    Nikhil Ravishankar  2 weeks back

                                                                    Is Jeff gonna be left alone if Jesse starts bulking up?

                                                                    • Who Said That
                                                                      Who Said That  2 weeks back

                                                                      Jeff, I'm asking for a friend, I have pretty bad forward head posture and trying to correct it now my friend wants to know if it's okay to suck dick still. Thanks brother.

                                                                      • jrs
                                                                        jrs  2 weeks back

                                                                        My shoulder clicks while doing facepulls, feels like it's my collar bone hitting another bone. That shoulder is also impinged but improving. How can I fix this?

                                                                      • Thunderz productions
                                                                        Thunderz productions  3 weeks back

                                                                        this video helped so much i was always wondering why my head slouched forward so much and the exercise at the end are the answer.

                                                                        • Lubomir Kopriva
                                                                          Lubomir Kopriva  3 weeks back

                                                                          Is it possible to use gymball beside bench? I haven't bench :-), Thanx! Great movie by the way!

                                                                          • Tahkeem Shah
                                                                            Tahkeem Shah  3 weeks back

                                                                            hara rang jisse tum bohat acha samajhte ho sirf jhoot hi jhoot hay jhoot ke siea aur kuch bhi nhi hay .

                                                                            • S2Xbit iX
                                                                              S2Xbit iX  3 weeks back

                                                                              Dumbbell Pull Overs & Face Pulls plesse for the love of god include them in your workout plan...

                                                                              • LoreZyra . TV
                                                                                LoreZyra . TV  3 weeks back

                                                                                Glad I found this. Now I need to get my fat-ass trained up to ski the slopes like a master. I know that a weak core won't carry me through the double-blacks. Just started researching exercises to prepare for skiing and understand that I will probably be working these exercises for the next couple of years. It really helps to correct my posture before getting too deep in my ski exercises on the trampoline.

                                                                                • Miguel RODRIGUEZ HERNANDEZ

                                                                                  3 minutes a day is not gonna fix hours of slumped posture.. Just deadlift and train your back in general and you won't have this issue..

                                                                                  • Cape Mom
                                                                                    Cape Mom  3 weeks back

                                                                                    This should help get rid of jowls, right?

                                                                                    • braf zachland
                                                                                      braf zachland  3 weeks back

                                                                                      Jeff for president!!!!

                                                                                      how will he solves our national debt...face pulls
                                                                                      how will he secure our borders....more face pulls
                                                                                      how will he solve our healthcare crisis...face pulls of course
                                                                                      how will he raise the value of the u.s replacing the gold standard with the standard face pull
                                                                                      VOTE FACE PULL 2020!!! VOTE JEFF CAVALIER!!!!

                                                                                      • Manish K
                                                                                        Manish K  3 weeks back

                                                                                        THANKS JEFF AND JESSIE!!
                                                                                        Athlean-X is so damn reliable!!

                                                                                        • English Dave
                                                                                          English Dave  3 weeks back

                                                                                          I wish someone would look at me the way Jessie looks at Jeff.

                                                                                          • Udood Kenny
                                                                                            Udood Kenny  3 weeks back

                                                                                            HI jeff, quick question, if i do that for a minute 3x a day religiously, how long would it take for me to see results? Mine is moderate damage. Thanks Jeff.