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

  • 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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    ATHLEAN-X™  Vor year +822

    *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…

    • Rose Osei Bonsu
      Rose Osei Bonsu Vor 22 Tage


    • carlos espinoza
      carlos espinoza Vor Monat

      Almost... just a little late🥺

    • Pablo David Sandoval
      Pablo David Sandoval Vor 2 Monate

      interesting points ,if anyone else wants to uncover how to correct neck posture try Neck Mender Blueprint (do a search on google ) ? Ive heard some great things about it and my m8 got cool results with it.

    • Mihăiță Boss
      Mihăiță Boss Vor 2 Monate

      Man, no ofense, but this is No. 1 bullshit. It's not gonna work with someone who really has spin problems. Your guy is 100% procent healthy. PUT someone with real problems and real pain to do what you show here. You'll see is not that easy. Try to find someone and put him on the floor on his back, if the head doesn't touch the floor, that's a guy with spin problems. Try to fix that.
      It's all about breathing, chin and shoulders.

    • Stephanie Me
      Stephanie Me Vor 3 Monate

      DAMN you sound like a jerk!

  • Patricia Fonseca
    Patricia Fonseca Vor 3 Stunden

    Jesse is a funny cute assistant ☺️1of the main reason I like these😂😋keep it up , boys! ✊🏼😉

  • Downtime Media
    Downtime Media Vor 21 Stunde

    Jesse totally looks like the young man that would have head injuries from hockey/lacrosse/general tomfoolery

  • Annie Lau
    Annie Lau Vor Tag

    How can I do it at home not in the gym?

  • Amazing Vipul
    Amazing Vipul Vor 2 Tage

    Jessie is such a sport

  • Tyron James Combate
    Tyron James Combate Vor 2 Tage

    Good, very nice video..

  • Sushanta Banerjee
    Sushanta Banerjee Vor 3 Tage

    I am 72. Have tried various exercises. This is my first visit to Athlean. This video looks like just what i need, surely will follow,hope it works. God bless.

  • Dylan Phillips
    Dylan Phillips Vor 7 Tage

    Do you need to feel a stretch in the thoracic spine? I don't feel anything except in my neck

  • cheeming Boey
    cheeming Boey Vor 9 Tage

    is jessie and david blaine parody guy the same person?

  • Mohammed Alshoaibi
    Mohammed Alshoaibi Vor 10 Tage

    Wait wait wait... so we just gonna finesse why that women smacked Jesse in the face!

  • Walpha
    Walpha Vor 10 Tage

    I wouldn’t say my neck looks like this, my shoulder blades just seem to be pushed out farther, and I don’t know how to fix it

    • Dylan Phillips
      Dylan Phillips Vor 7 Tage

      Winged scapula which can be caused by rounded shoulders which can be caused by poor posture= you may very well have this same problem too

  • Four Boys Productions FBP

    Damn how am I gonna do facepulls now without a gym
    Btw due to coronavirus

  • Papa Kim
    Papa Kim Vor 11 Tage

    Hope Jesse sued that woman

  • Kepler -22b
    Kepler -22b Vor 11 Tage

    The name's jeff

  • Sam Suit
    Sam Suit Vor 13 Tage

    Can anybody tell me the correct name for that face pull attachment and where to buy that

  • Dan Tetreault
    Dan Tetreault Vor 14 Tage

    Jesse. That woman assaulted you! Press charges! It's important that everyone in our society starts acknowledging female violence towards men.

  • Flenif2247
    Flenif2247 Vor 14 Tage +1

    Jessie looks like a hot Scott Baio.

  • Taha Alhindi
    Taha Alhindi Vor 15 Tage

    Thank you for your efforts and I hope Jessie's recovering well.
    My question is what would you recommend for people in their 60s and 70s (that are not athletic ) to fix their postures? To get in the position you mentioned even if it is against a sofa can he challenging for some of them.
    Thank you in advance.

  • mcowboys1
    mcowboys1 Vor 15 Tage

    what is it name? of tools which Jess is using when he is doing pull ups?

  • ryan petra
    ryan petra Vor 21 Tag +99

    And use this afterwards as a retainer for your body

  • Adrienne Huffman
    Adrienne Huffman Vor 21 Tag

    I just want someone to look at me the way Jesse looks at Jeff when he's describing the importance of face pulls

  • Fabian Tarantino
    Fabian Tarantino Vor 22 Tage

    I hope that woman ends up with severe thoracic flexion.

  • 刘瑜樱
    刘瑜樱 Vor 25 Tage

    Am I supposed to feel super sore in the neck?

  • eqnawr sayaṃ
    eqnawr sayaṃ Vor 25 Tage


  • Bharath Kumar Mekala
    Bharath Kumar Mekala Vor 28 Tage

    What if i have an anterior tilt problem. should i make my pelvis straight?

  • Scott Springer
    Scott Springer Vor 29 Tage

    Thanks Guys, this is a service to humanity, with all the Txt Neck I see daily in my Chiropractic practice this communicates solution in an easy and understandable form for most everyone. Keep doing your thing, I thank you and so do our people. 🙏🙏🙏.
    Scott Springer
    Island Chiropractic

  • a p
    a p Vor Monat

    Wow I can't believe how great you are

  • sherrill dean
    sherrill dean Vor Monat +1

    More Jesse..More Jesse !!!

  • les Venola
    les Venola Vor Monat

    As usual very informative Jeff. Just want to say to Jesse all the best with your recovery and I hope all goes well for you 👍💪🥊

  • Lavernius Tucker
    Lavernius Tucker Vor Monat

    A bit late but just here to say we love you Jesse

  • tim bekli
    tim bekli Vor Monat


  • Gavin Hamilton
    Gavin Hamilton Vor Monat

    Great vid. So what do I do if I already have an anterior tilt? Do everything the same but do a posterior tilt instead while on the bench?

  • Jan Zeman
    Jan Zeman Vor Monat

    Jeff, that is excellent ! Many thanks! Plus, Jessie rocks!!!

  • rejvaik
    rejvaik Vor Monat

    Sue that woman, she shouldn't EVER fell like she can get away with assault!

  • Topnikko
    Topnikko Vor Monat

    Who makes the sled rope in this video? I can't read it.

  • Kai Metaev
    Kai Metaev Vor Monat

    Nice hairs btw

  • Nick Sewell
    Nick Sewell Vor Monat

    This material is what makes this channel great. It's not what you went looking for, but what you needed to see.

  • Lenny Leonardson
    Lenny Leonardson Vor Monat


  • La vie en rose —-

    Smh. That old lady shouldn’t have done that without a proof.

  • Jacob Levine
    Jacob Levine Vor Monat

    I have a problem with actually holding my neck in that position for more than 15 seconds, my neck starts shaking slightly. What should I do?

  • Clara Bartha
    Clara Bartha Vor Monat

    Ya, more Jesse!

  • Cameron Gengan
    Cameron Gengan Vor Monat

    Any ideas on how to fix muscle pain and inflammation on the shoulder blades and traps?

  • Ali_ReBORN
    Ali_ReBORN Vor Monat

    Jesse, u take care bro! I can relate to brain/skull injury.

  • Ryan Hays
    Ryan Hays Vor Monat

    Trying this, brother. I've worked at a desk for years and really need this. Quick question - 3 times a day at various times? Or like 3 sets at 1 minute back to back after rest?

  • Kay Flugelman
    Kay Flugelman Vor Monat

    Thank you

  • Anna T
    Anna T Vor Monat

    This has definitely started to help. Thank you!

  • Dah Tengok TV
    Dah Tengok TV Vor Monat

    Do these corrective moves and wear a back brace after. You will quickly see the difference.
    Tried it for month and a half and so far it has been working well.

  • Seth Ward
    Seth Ward Vor Monat

    Dude you need to work on your little skinny forearms and underdeveloped triceps lay off the biceps dude you're looking deformed

  • Melisa Lima
    Melisa Lima Vor Monat

    Awesome videos, more fun when you two are together ¡thank you! I hope it works for me 💪❣ poor Jesse 😕 ¡I fall a lot too! (talking about concussions) 🤭

  • Elias Dehina
    Elias Dehina Vor Monat

    Thanks for this video. One thing to make all your videos more helpful would be to spend more time on the actual exercise rather than the very long intro and explanation part, which is very repetitive. So rather than repeating the cause of the problem repeat the exercise. Show it from different angles, how to do it on different objects, or how to check if one has the right body position. The main exercise in this video is explained from 4:15-5:00. All that follows is just how to make it harder and another exercise. But thanks again for the effort! Much appreciated.

  • Salt-Lion OST
    Salt-Lion OST Vor Monat

    Thank will try it I keep complaining about that great video

  • tiggersrevenge
    tiggersrevenge Vor Monat

    that lady should be RKOed through a table

  • RandyRandom
    RandyRandom Vor Monat

    I see Jesse in a thumbnail, I click

  • ashutosh gupta
    ashutosh gupta Vor Monat


  • Mitchell Lally
    Mitchell Lally Vor 2 Monate

    Jacked Ross from Friends

  • Angelo
    Angelo Vor 2 Monate

    Awesome advice something’s I learnt the long hard way.

  • Thee Potato
    Thee Potato Vor 2 Monate


  • Suzanne Faye
    Suzanne Faye Vor 2 Monate

    Aww poor Jesse, so proud that he's raising awareness and leading a positive lifestyle

  • Vikas Kumar
    Vikas Kumar Vor 2 Monate

    Thanks sir

  • Giusepxx88
    Giusepxx88 Vor 2 Monate

    Thank god I bought from, best one out there!

  • jean thuault
    jean thuault Vor 2 Monate

    Just get from, and thank me later

  • Frank Lacey
    Frank Lacey Vor 2 Monate

    Why don’t you guys just buy from ??? I got it last month and works cool

  • CS Drip Drip
    CS Drip Drip Vor 2 Monate

    Lower Back Pelvic Tilt

  • Phillip Morgan
    Phillip Morgan Vor 2 Monate

    I could tell Jessie has been dropped on his head a bit.

  • Jesse Griffin
    Jesse Griffin Vor 2 Monate

    YEEEEEEESSSSS!!!! Omg yes!!!
    Following your advice I was able to fix my lower back pain! Soooooo glad you made a video tackling this issue too!

  • wiz khalifa
    wiz khalifa Vor 2 Monate

    Este vídeo en español por favor

  • ネセソトナニツキノハコスモ

    I used to slouch real bad, the way I fixed it was, at my gym they have big mirrored windows along the track, so I would do laps and every time around I would make sure I'm standing up straight. Same at home anytime I would think about it. And I would continue to think about it more and more until it eventually became natural. Just keep working at it, it's fixable within a week or 2 if you really try.

  • Penis
    Penis Vor 2 Monate +336

    This worked. I used to be paralyzed and now I can fly. Thanks Jeff!

    • James F
      James F Vor Monat +1

      Then you might want to consider this
      It act as a support for your back

    • Penis
      Penis Vor Monat

      @James F im broke :(

    • James F
      James F Vor 2 Monate +3

      IF you're a gamer or you sit long hours in front of your pcs you should really invest in a gaming chair. Else you're gonna be crippled like penis 🤣

    • 360 Degree No Scope
      360 Degree No Scope Vor 2 Monate +1

      Fuck off lmafo. Are you Penis from 5e? you have the same avatar.

    • Emma Lin
      Emma Lin Vor 2 Monate


  • Scott Lucas
    Scott Lucas Vor 2 Monate

    Awesome videos they have been so helpful!!

  • Azul Bonito
    Azul Bonito Vor 2 Monate

    Starts at 3:52

  • The Real Jebus
    The Real Jebus Vor 2 Monate +1

    If that had been a man hitting a woman this video would have been taken down long ago. Women’s rights have gone too far😂😂😂

  • Jeton Hoxha
    Jeton Hoxha Vor 2 Monate

    How should I implement this with chronic APT? Also any face pull substitutes for at home work?

  • Clip Flicks
    Clip Flicks Vor 2 Monate

    How long will it take to correct 😪 i waant better posture now

  • Clip Flicks
    Clip Flicks Vor 2 Monate

    @4:17 thank you

  • Weston Fb
    Weston Fb Vor 2 Monate

    I was thinking about this today wtf how tf please tell meee

  • Fleisch Berg
    Fleisch Berg Vor 2 Monate

    Simply focusing on "tuning" the air intake, opening it up to make breathing easier, from the nose down the throat all the way to the butt, rapidly started helping me a lot recently to correct my posture and movement, not just the neck position. It starts with the breath, as long as that doesn't work within desirable parameters, everything else is just more compensation! The Wim Hof Method completely turned around my mind on this in just the last couple of days, and unlike every other advice I've ever been given, it got me to a point where I can reasonably start thinking about training and health improvement, in less than a week. It's a true diamond. The other thing that's really made a difference with me lately, being as untrained as one can be, is unilateral movement and focus on proper torso rotation when walking and punching, these are really functional movements that help to deal with imbalances, tensions, spinal health, proper chest position, glute engagement, overall balance, stability, and thus confidence which results in increased mobility.
    Conditioning of breath and of the most basic, primal movement skills, in order to even reconnect yourself enough to feel comfortable and confident in a neutral position, and control the tension of the movers and stabilizers consciously, proactively, not anxiously and mindlessly, I can imagine that many pro trainers may tend to overlook the significance of these foundations, when dealing with people who, unlike them, have lived a sedentary lifestyle for decades and are now trying to make up for the problems. Thats why I love the youtube channel "Functional Patterns" by Naudi Agular, it's a goldmine for mind-body-connection and correction of habitual dysfunctionality.

  • itsSkippy641
    itsSkippy641 Vor 2 Monate

    What if you just stand straight?

  • Fred Gardner
    Fred Gardner Vor 2 Monate

    Jeff has sex... ends with a face pull

  • philarmstrong
    philarmstrong Vor 2 Monate +233

    Or you could try this thing that makes you stick your chest out

    • Rohayu sharkawi
      Rohayu sharkawi Vor 2 Monate

      It is sturdy enough. It feels like wearing a backpack with tight straps but without the weight.

    • Envy
      Envy Vor 2 Monate

      Rohayu sharkawi does thid work i mean is it strong enough to pull ur shoulders back?

    • Rohayu sharkawi
      Rohayu sharkawi Vor 2 Monate

      @Jeff S Me and my husband have one of these. IMO, it really depends on your condition. For us, it has been working great so far, our posture got better and lower back pain are relieved. But you may want to check with your physician first for advice.

    • Jeff S
      Jeff S Vor 2 Monate

      Can you confirm that it works? I am intrigued

  • Moj Moj
    Moj Moj Vor 2 Monate

    Thanks Jeff