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 • 2 596

    ATHLEAN-X™   5 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  2 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  2 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  2 months back


    • Balaji L
      Balaji L  3 months back

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

  • Robert S
    Robert S  41 minutes back

    Playing with his hair lol

    • Dev
      Dev  12 hours back

      Jeff: *Stop doing facepulls*
      After 1 Year
      Jeff: *Dont forget to do fucking facepulls*

      • Tammy Beaudry
        Tammy Beaudry  13 hours back

        I imagine you could use a stability ball in lieu of a bench which is easier to obtain for those at home. Not as stable but will help work those stabilizer muscles too!

        • Andrew Riscart
          Andrew Riscart  1 days back

          Iodine helps so much with brain fog and depression along with magnesium.

          • A
            A  7 hours back

            Try praying

        • Bull Durham
          Bull Durham  2 days back

          The best way is to ditch the damned cell phone and stand upright!

          • mohmed design
            mohmed design  3 days back

            V good good

            • Muffin
              Muffin  4 days back


              • Stomper
                Stomper  4 days back

                Jesse is a robot

                • Jas B
                  Jas B  4 days back

                  great video will give it a go. Jesse great job lets see more.

                  • Katalin Mysteryforce
                    Katalin Mysteryforce  5 days back

                    I dont know u, i dont even watch u but i just wanted to tell u that u absolutely saved me. I have an awful posture, my head is so much forward and it looks terrible. I didnt know u can actually do something about it, and that excercises actually help. After all, spine is a bone, u cant change it just like that.
                    I did ur excercise, ONCE. took a photo before and after and believe me, the difference was huge. Im so happy. I'll do it everyday till the end of my life.
                    I finally felt these muscles. They must have been inactive for half my lifetime. xD
                    Thank u so much ❤

                    • S R
                      S R  6 days back


                      • Bin Beany
                        Bin Beany  6 days back

                        You know all these muscly guys have a big weakness there veins are easy pickings

                        • Mr. Mayhem
                          Mr. Mayhem  6 days back

                          I hope you had that stupid cunt prosecuted, that’s not ok whether you were heckling her child or not.

                          • Lorenzo Maldonado
                            Lorenzo Maldonado  6 days back

                            Idk about the premise.. whenever the lumbar spine is in extension due to APT the t spine goes in to flexion to counter the APT, then the cervical goes into extension to counter the t spine flexion.. in summer kyphotic posture or rounding of the mid back is due to APT not PPT.

                            • nonya biz
                              nonya biz  6 days back

                              Never let anyone come into arms length of you during a confrontation

                              • Bear Knight
                                Bear Knight  1 weeks back

                                If men can't defend themselves, why can't all women attack men every day, all the time?
                                If fist are ok, why not brass knuckles? how about a billy club?

                                • mybluesky1539
                                  mybluesky1539  1 weeks back

                                  Can I do this by laying on my bed with just my head over the edge?

                                  • Einsamer
                                    Einsamer  1 weeks back

                                    Thanks a lot. It has started working.

                                    • Clown World News
                                      Clown World News  2 weeks back

                                      Put your cell phone on the ceiling ☝️

                                      • mukesh joshi
                                        mukesh joshi  2 weeks back

                                        Thank you for take a Indian man for Demo 😂

                                        • Luca Julius
                                          Luca Julius  2 weeks back

                                          Jesse got bigger

                                          • Shut da hell up
                                            Shut da hell up  2 weeks back

                                            "A skeleton with a lil bit of meat on him" LMFAO

                                            • 1Me
                                              1Me  2 weeks back

                                              That lady is probably going end up in a bad situation one day with this kind of behaviour. Sad.

                                              • 1Me
                                                1Me  2 weeks back

                                                Good, good, good. I can now reach the leaves at the top of the tree :-)

                                                • Hector Lewis
                                                  Hector Lewis  2 weeks back

                                                  Amazing, thank you. This is helping me and my wife with neck pain.

                                                  • L M
                                                    L M  2 weeks back

                                                    Good video!
                                                    I want to know; it is the age important here? It's the age depend?

                                                    • truerthanyouknow
                                                      truerthanyouknow  2 weeks back

                                                      More Jessie please.

                                                      • MILO BROWN
                                                        MILO BROWN  2 weeks back

                                                        Great video. But, if a bitch steps into a mans shoes with me, shes going to get a mans response. I'd shove that coke cup down her throat.

                                                        • Bayeraful
                                                          Bayeraful  2 weeks back

                                                          These posture videos are really helpful. I always have shoulder aches doing my classes and workouts and am sure it's because of my rounded shoulders.

                                                          And Jesse is a great presence in your videos 😊

                                                          • asuke100
                                                            asuke100  2 weeks back

                                                            ATHLEAN-X my gym doesn't have the necessary equipment for the face pull (I tryed), it doesn't have that longer version so I can actually bring my hands back (they are forced to stay near my head and that's barely) nor do I have those.... Sorry for not knowing the name but you did show in one video of you grabbing two of those "worm" (yeah I know, bad name...) to get the same result, sadly my gym still only has one of those. Anything I can do so I can do face pulls?

                                                            • Matt aubin
                                                              Matt aubin  2 weeks back

                                                              I did none of this I Just forced my self to stand right and It worked perfectly too I just leaned back and my shoulders naturally went back

                                                              • lolmakeify
                                                                lolmakeify  3 weeks back

                                                                Hey, it would be nice if you showed us how to do it with a foam roll, can you do it the same way you do on the bench, or do you have to adjust anything? :)

                                                                • John Frank
                                                                  John Frank  3 weeks back

                                                                  These females be living on recruit difficulty. Let me catch my son getting assaulted by a woman and not fighting back.

                                                                  • Kaushal Parmar
                                                                    Kaushal Parmar  3 weeks back

                                                                    Plz help ... my shoulder blades are curved inside and everyone thinks that i have a very poor posture. Although i have some forward head posture on which i am working but very disappointed with my shoulders whenever i see myself in d mirror. Also due to inward curved shoulder blades my chest appears inwards. Plz help me.

                                                                    • Nelson Williamsen
                                                                      Nelson Williamsen  3 weeks back

                                                                      thank you for making this ive been doing this for two weeks and am already seeing huge results! my hunched back and neck where a source of anxiety and self loathing. my confidence and general performance has improved a lot!

                                                                      • Namrata Singh
                                                                        Namrata Singh  3 weeks back

                                                                        When I sit straight my back started paining

                                                                        • Lava Rez
                                                                          Lava Rez  3 weeks back

                                                                          "We'll explain that at the end!"

                                                                          This isnt TV.
                                                                          I control time here.

                                                                          • Mark Patino
                                                                            Mark Patino  3 days back

                                                                            N word, my man Jeff needs the view time and you're not helping

                                                                          • Bryan F
                                                                            Bryan F  2 weeks back

                                                                            Right? As soon as he said that I skipped to the end, then researched from the beginning

                                                                        • asfdfasfa fasfafas
                                                                          asfdfasfa fasfafas  3 weeks back

                                                                          podrian pasar este video al español por favor?

                                                                          • Ronny Little
                                                                            Ronny Little  3 weeks back

                                                                            Thanks AX. Yeah Give us more of Jessy. Good content. Keep it up.

                                                                            • David Batista
                                                                              David Batista  3 weeks back

                                                                              Jesses symptoms of post concussions are also symptoms of over-masturbation

                                                                              • Mauro Cabrera
                                                                                Mauro Cabrera  3 weeks back

                                                                                the hat on the skelleton lmao

                                                                                • Евгений Батиевский

                                                                                  That's good for healthy people. But how to deal with the scheuermann's disease? I've been doing workouts since 18 years old. Now I'm 33 years old but nothing changes with my problem. And I can't change my spine bends in a chest and neck part. Nothing helps but delays a problem. Do you have some ideas?

                                                                                  • Your moms HITACHI
                                                                                    Your moms HITACHI  3 weeks back

                                                                                    But you can force yourself to sit upright every day all day like he literally told you over the course of the last 9 minutes here

                                                                                • CRISTIANO RONALDO
                                                                                  CRISTIANO RONALDO  3 weeks back

                                                                                  Mewing is also effective too

                                                                                  • Azizah S.
                                                                                    Azizah S.  3 weeks back

                                                                                    2:45 for the fix

                                                                                    • swastik jain
                                                                                      swastik jain  3 weeks back

                                                                                      After doing this i got cervical problem thanks jeff

                                                                                      • Declan O'Sullivan
                                                                                        Declan O'Sullivan  4 weeks back

                                                                                        Why do you need the pelvic tilt ? Is there a real reason ?

                                                                                        • ArthurKirklandBritannia

                                                                                          Okay this is useful but how do you fix anterior pelvis tilt and rounded shoulders?? I gotta pick one and only one it seems...