Neck Upper Back Thoracic Spine Yoga Release Forward Head and Rounded Shoulders Posture
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Forward head posture (also known as “text neck”) and rounded shoulders posture that could be done at work or at home. If you work being on his desk at least 8 to 12 hours a day or looking down on your phone.
My recommendation is to stop your work every 30 minutes and find a wall to stretch or do some gentle stretching even for 5 minutes , if you are very busy you could put an alarm on your phone to remind yourself to get up from your chair. It is a lifestyle changes to see a change. I discussed the anatomy and function of the muscles that gets tight and weak and result to forward head and rounded shoulders posture. These are not something you should just ignore as it can have a major impact on your aesthetic, longterm health, posture, neck pain, shoulder pain. 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. Here is my previous video

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. 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.
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 butterfly, cross legged, long sitting or mermaid position, or you could do it in your work chair with arm rests as 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.

Please leave a comment for any specific question with this video.
#forwardheadposture #roundedshoulders #postureexercises

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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