Hello Pilates Lovers!!! This is a Fix Forward Head and Rounded Shoulders Posture | Pilates and Yoga exercises.
I made a video a daily corrective exercises Pilates and Yoga based treatment plan targeting forward head and rounded shoulders posture or upper crossed syndrome

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Forward head posture (also known as “text neck”) and rounded shoulder posture are not something you should just ignore as it can have a major impact on your aesthetic, longterm health, posture, neck pain, shoulder pain and even affect certain lifts your performance in the gym. Forward head posture and rounded shoulder correction is simple given that you perform the proper exercises and stretches. When it comes to the forward head posture “fix”, you need to focus on two things; stretching/massaging the muscles that have become shortened and using exercises to strengthen the muscles that have become weakened. Although I wouldn’t call it a quick fix to forward head posture, given that you perform what is shown in this video daily and stick to the stretches/exercises consistently you’ll see major improvements pretty quickly. I suggest taking a picture of your forward head posture before starting the routine, and after a week or two in order to track your progress.
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. SO engaging you core and strengthening the foundation is important as well with your breaths.
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.
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 few seconds to slowly progress to holding it to at least 10 seconds to 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.

Finally, by standing on a wall to remind your postural awareness.

*** Here is my latest updated version Follow Along Exercises for Forward head and Rounded Shoulders Posture at work or home    • Follow Along Exercises For Forward He...  
Annie uses her experience as a physical therapist and Pilates instructor to guide a Pilates specific routine with a program to target difficult to treat diagnosis such as neck and low back pain with nerve involvement.
#pilates #forwardheadposture #roundedshouldersposture #spinehealth #backpainrelief

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Annie Pilates Physical therapist , recommend you consult with a physician before starting any exercise program. The exercises give here are not meant to treat, diagnose medical condition. Please stop if you have any increasing pain or discomfort. You understand that any physical activity can pose a risk and this channel you assume all risk and injury, you are voluntarily participating in these activities, assume all risk of injury to yourself.