Dr. Jon Saunders shares tips on how to get rid of a neck hump, forward head posture, or a hunched forward posture while sleeping. To achieve this, he recommends sleeping on your back with a thin pillow placed lengthwise under your upper back, rather than your head. This position allows gravity to pull your head back over your shoulders, reducing the hump and improving posture.
Additionally, Dr. Saunders suggests two simple stretches to help reduce the neck hump and improve posture:
1. Lean your elbows on a chair and place your fingers on the back of your neck. Slowly extend your head up and sit down, opening up your thoracic spine.
2. Use the "cow" pose from cat-cow yoga, extending your head up and driving your belly down, while keeping your shoulders locked in place.
He also emphasizes the importance of having a firm mattress and being patient, as it may take time to get used to the new sleeping position. By combining these tips, Dr. Saunders believes that you can improve your posture and reduce the neck hump over time.
1. The video is about getting rid of a neck hump, forward head posture, or a hunched forward posture while sleeping.
2. The presenter, Dr. Jon Saunders, is going to show the best and easiest way to passively get rid of the neck hump and correct the forward head posture while sleeping.
3. The video also includes an easy stretch to help reduce the hump.
4. The video explains that our lifestyle tends to move the bones in our neck and mid-back, leading to a hunched forward posture.
5. The video suggests that we can impact certain structures directly while sleeping to restore the proper posture and reduce the hump.
6. The video recommends an exercise to work on the weaker endurance muscles, to help get rid of the hump and hold the shoulders back.
7. The video suggests that you can improve your posture while you sleep.
8. The video advises that the only acceptable sleeping position to restore or fix the hump while sleeping is on your back.
9. The video advises considering your mattress and the height of your pillow when you truly desire to pull your head back over your shoulders, reduce the neck hump, and restore the proper thoracic kyphosis.
10. The video explains that the best way to help reduce the hump while sleeping is to get the weight of your upper body and head to pull your posture back into the ideal alignment.
11. The video suggests that the sleeping posture is the best way to do this and it will take some time to get used to.
12. The video suggests that for some people that have significant forward head posture, this position won't be possible and they will still be above the pillow.
13. The video suggests transitioning from 2 pillows to one and a half pillows, to a thicker pillow, to a thinner pillow for some people.
14. The video suggests that if your mattress is too soft, your chest will sink in. So you need to address your mattress and have a fairly firm mattress to help support your proper posture.
15. The video suggests two simple thoracic extension stretches that you can do right before you go to bed to help reduce the neck hump and improve your posture while you sleep.
16. The video suggests that if you have any pain in your neck or mid back, you should seek the help of a chiropractor.