At the Save Institute we often get requests for exercises to correct the hunchbacked appearance that can occur after years of poor posture (particularly forward head posture, or FHP), and that’s what this weekend’s challenge addresses. FHP also increases your chance of losing your balance and falling, a fact that’s been scientifically proven.
To overcome FHP and the poor posture it causes, the vertebrae need to be strengthened and positioned correctly. That involves working the muscles of the neck and upper back, and that’s just what the Easy Forward Head Posture Corrector And Preventer does.
In addition to the exercise to help correct and prevent this unnatural curvature of the thoracic vertebrae, this weekend we’ll also look at the scientific data on FHP and its effect on balance.
Let’s get started!
Why:
Poor posture, rounded shoulders, and FHP are generally considered cosmetic aggravations that can also cause pain and stiffness. But what is often overlooked is the fact that these and other posture mistakes can increase your chances of sustaining a fracture caused by a fall. That’s because incorrect posture – particularly FHP – throws off your center of gravity, and therefore your balance.
Noting prior research that condemns FHP as “the most common postural deformity1,” researchers wished to look more closely at this condition and evaluate specifically how FHP affects balance, something previous studies had neglected to do.
Volunteers were assessed in several key ways: on a spongy surface, on a hard surface, while standing still (static balance), while moving (dynamic balance control), and with eyes opened or closed. Half the volunteers had FHP; the other half did not.
Researchers found that FHP was particularly detrimental to static balance, and “static balance training may help patients overcome problems associated with FHP.”1
More Reasons To Perform Postural Exercises
It’s certainly true that balance exercises are indicated when it comes to fall prevention. There are additional benefits to such exercises, too, for bone health and the whole body. Here are some of them:
- Relief from joint, back, and neck pain
- Relaxation
- Stress relief
- Enhanced breathing
- Better digestion
- Stronger muscles
- Greater confidence
With that said, let’s take a look at how to do this weekend’s move, the Easy Forward Head Posture Corrector And Preventer.
How:
- Lie on your tummy on the floor. An exercise mat makes this more comfortable, especially if you do not have carpet.
- Fold your arms in front of you on the floor, and rest your forehead on the backs of your hands.
- Slowly lift your head up, keeping your chin tucked and your forehead facing down.
- Hold for a few seconds, and then bring your forehead back down to your hands.
- Repeat 10 times, or as many as you comfortably can.
Anywhere, Anytime Exercises
If you prefer not to lie down on the floor, you can practice similar exercises while seated or standing, such as these previous weekend challenges:
As you can see, you can correct and prevent FHP without any special equipment. And that’s precisely one of the most appealing aspects of the Densercise™ Epidensity Training System.
None of the 52 moves in Densercise™ require costly exercise machines or equipment, and they can be done just about anywhere. Yet they are highly effective at building bone density and provide you with other benefits of exercise, such as improved mood, more energy, better balance, and so much more.
Take Exercising For Your Bones to the Next Level!
Learn the 52 exercise moves that jumpstart bone-building – all backed by the latest in epigenetics research.
What are your thoughts about this weekend’s challenge? I’d love to hear from you – please leave a comment below to discuss today’s topic.
Have a great weekend!
References:
1 Lee, Joon-Hee. “Effects of forward head posture on static and dynamic balance control.”J Phys Ther Sci. 28. 1. (2016): 274-277. Web. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4756019/
Dear Viivian, I am doing the exercises which are real helpful. However! I have a question, just recently my bones especially my neck is cracking. Is this lack of something in my diet.. Thanks in advance.
Hi Paulette,
I’m glad to hear you find the exercises helpful! Have you talked to your doctor about the cracking in your neck? A chiropractor or physical therapist could provide some insights as to the cause as well.
I enjoy reading your e-mails,for a long time already, and have learned a lot, over time, I also follow your exercises, especially for the neck,and also my back. Keep up the good work.
Vivian, would you advise having a bone cement injection for a compression fracture? I have also changed my eating habits.
You can read up on the Save Institute’s take on cement injections in these posts, Nancy:
https://saveourbones.com/breakthrough-technology-a-big-boost-for-bone-drugs-injectable-bone-cement-and-more/
https://saveourbones.com/save-our-bones-bulletin-city-officials-caught-lying-about-lead-in-water-supply-new-injectable-cement-to-treat-osteoporosis-just-published-research-reveals-a-protein-that-regenerat/
Thanks for the info. I guess I will continue with diet and exercise. I just wish the pain would go away. It has been a year of pain everyday.
I have a badly fractured back that I am slowly recovering from but my forward leaning posture is terrible and also my head is leading my body which makes me look terrible as well. I am also leaning from the waist as well. Do you have any additional recommendations? Thanks a million!
Warm regards, Dr. Paul
This exercise is vey good, but not for me. No dowager’s hump, but leaning forward more or less from waist. Due to spinal stenosis Have you go anything for that?
Keep up the good work.
Roma
I am sorry you’re dealing with spinal stenosis, Roma! I suggest getting in contact with a competent physical therapist who is familiar with your situation and health history, and he or she can design an exercise regimen to address the stenosis specifically.
I have a compression fracture in my back. What would you advise?
See a good doctor and get a bone cement injection. I did this and it rrepaired the fracture immediately..
A friend sent me your email this morning. I have tried the neck exercises and also the one lying on the floor and raising one’s head. I plan to continue these and add more as I progress. I have noticed my unattractive posture lately and wish to work to restore a more youthful look. Would you be kind enough to add my email address to your distribution list. Thank you.
Good for you, Daphne! Good posture does indeed make you look and feel more youthful. Please check your inbox for a message from Customer Support to guide you through the process of signing up for our e-mails! 🙂
I like that neck exercise – I am poor posture – habit of slumping over
I am constantly checking my posture – when I realize I am humping over I immediately correct myself. However, a few minutes later I find myself in the same forward posture.
Hi Esther,
Yes, poor posture can become a habit; but the good news is, good posture can also be a habit! The key is to practice. 🙂
This exercise is perfect for me! I tried it this morning, and I really feel it aligning my neck. I’m a seamstress an spend long hours sitting down in the same position. at the end of the day I feel my neck hurts. I also notice my posture is getting worse with the head. Thanks so much Vivian!
This exercise sounds perfect for you, Marci!
You continue to be the best health adviser concerning bone structure. I will do this FHP corrector/ preventive exercise in order to continue aging gracefully. Thanks.
You are most welcome, Luis! I am very glad that these exercises help you in your goal to “age gracefully.”