Hello Pilates Lovers! Nerd Neck? or mom's posture? This is The Best Pilates Daily Routine To Fix Upper Crossed Syndrome

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*** https://anniepilatesphysicaltherapy.p... This journey of Pilates is a slow progression for 30 days , great for beginners to slowly guide , easy to follow and learning the fundamentals and basic of Pilates.

0:00 Introduction
0:32 warm up (proper sitting position)
1:11 core engagement
1: 48 shoulder rolls backward
3:29 scapular squeeze
4:00 wrist and shoulder overhead stretch
5:00 cat and camel stretch
5:35 thoracic spine stretch
7:24 bird dog with trunk twist
8:41 Bird DOG
9:30 Bird Dog Progression and reach
11:09 Cool Down

This is a follow along for Forward head posture (also known as “text neck”) and rounded shoulders posture that could be done at work or at home. , if you are very busy you could put an alarm on your phone to remind yourself to get up from your chair. It is 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 upper crossed syndrome before starting the routine, and after a week or two in order to track your progress.

Here is my previous videos
⏩    • Follow Along Exercises For Forward He...  
⏩ *** Fix Forward Head and Shoulder posture : Pilates and Yoga Daily Corrective Routine    • Fix Forward Head and Rounded Shoulder...   to check out
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.

Strength training is key for success and gentle stretching and to add strength training utilizing your body weight if you don't have a gym membership or if you don't have any equipment is to try one of my Pilates and Yoga exercises for Upper back and shoulders pilates and yoga based treatment plan to keep your posture strong and healthy.

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.


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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.