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Dr. Jon Saunders - How To FIX Forward Head Posture (Hunched Forward) with 3 EASY Exercises

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Author: Dr. Jon Saunders
Categories: Fitness
Tags: fitness
Views: 1 · Last viewed: 2026-10-13 11:24 UTC

Short Summary

Main recommendation: Correct forward head posture with three combined exercises (a wall-based mirror-image hold, a prone scapular exercise emphasizing the middle back, and a thoracic traction stretch) rather than any single stretch, because the posture starts with a hunched thoracic spine and the neck compensates. The speaker says that, done daily along with posture habits, these should produce a noticeable difference within about 30 days.

Key Points

  • The three promised exercises are: (1) the wall-based mirror-image posture hold with a chin tuck, (2) the prone scapular "Exercise #1 (The BEST)" focusing on the middle back, and (3) the thoracic traction stretch using a pool noodle, rolled towel, or foam roller.
  • The speaker explains that the usual cause is in the mid-back: a forward-hunched thoracic spine pushes the head forward, the neck hyperextends to compensate, and the pelvis can tilt backward, losing the lower back curve.
  • Ligaments tighten around a misaligned position, so the speaker says they need slow, sustained stretching, since ligament "creep" takes at least five minutes to begin and 15 to 20 minutes to reach full length.
  • The speaker says a single stretch or a single muscle group will not fix the posture, because the movements must involve many muscles, joints, and ligaments.
  • He notes that people with symptoms such as pinched nerves, dizziness, or headaches should consult a professional for testing and more specific care.

Details Worth Noting

  • Concrete instructions:
    • Wall hold: Use a small towel or face cloth for padding against the wall. Pull the shoulders back, tuck the chin into the cloth, and keep the chest up. Step the body out from the wall as needed to get the head into position. Pull the chin toward the wall, keeping the head over the shoulders and hips. Hold 2 to 3 minutes, or start with 5, 10, or 15 seconds. Also extend the glutes slightly and tuck to counter a posterior pelvic tilt, keeping the spine aligned.
    • Prone scapular exercise (Exercise #1): Lie face down, hands behind you. Tuck the chin and feel the middle traps engage. Lift the shoulders off the floor or table with the chin tucked, pull them down, and hold 10 to 15 seconds, then rest. Do 10 sets per day.
    • Thoracic traction (Exercise #3): Place a pool noodle, rolled towel, or foam roller between the shoulder blades, bend the knees, and lie back over it. Let the shoulders roll out, optionally keeping the arms out to the sides. Stay a minimum of 5 minutes, up to 15 to 20 minutes per day. For a neck curve, place a small towel under the neck or edge the head back off a bed edge.
    • Daily routine: The speaker says to do the two exercises and the thoracic traction stretch every day, and expects a noticeable difference within 30 days.
    • Habits: Breathe through the belly rather than the chest. If sitting 8 to 10 hours a day, set a phone reminder every 30 minutes to stand, drink water, and move. While walking, running, or exercising, keep the sternum pointing up.
  • The speaker says these movements should also help breathing and energy, and make the day feel better.
  • The speaker frames this as general educational content and says symptomatic people should see a professional before relying on the exercises alone.

Bottom Line

Fixing forward head posture takes a combined, daily routine that targets the mid-back, the neck, the pelvis, and the ligaments, paired with regular movement breaks and chest-up habits during the day.