Weekend Challenge: Targeted Forward Head Posture Eliminator - Save Our Bones

Forward head posture (FHP) paves the way for weak, tight, and strained neck muscles. They become part of the poor posture cycle, with weakened muscles failing to hold the head in the right position.

The Targeted Forward Head Posture Eliminator breaks that cycle by targeting the neck flexor muscles. Though seldom mentioned, this muscle group is pivotal in proper head positioning and alignment. And this weekend’s challenge is done lying down, making it accessible for just about everyone.

Let’s get started!


In the front of the neck are two deep neck flexor muscles called the longus capitis and the longus colli.

The longus capitis is connected to the occipital bone, which is the bone at the very base of the skull. It attaches to the third, fourth, fifth, and sixth cervical vertebrae. It’s responsible for lateral flexion (bringing the ear toward the shoulder).

The longus colli is composed of three portions: the superior oblique, inferior oblique, and the vertical. The first portion, the superior oblique, attaches to the third, fourth, ad fifth cervical vertebrae and connects to the atlas, which is the topmost cervical vertebra.

The inferior oblique is the smallest portion of the longus colli, running from the first two thoracic vertebrae to the fifth and sixth cervical vertebrae.

The vertical portion attaches to the top three thoracic vertebrae and inserts into the second, third, and fourth cervical vertebrae.

Despite the fact that these muscles and muscle groups are often ignored, they are of great importance when it comes to neck and head positioning.

Why Neck Flexors Matter

Spinal alignment and posture begin with your head. Toned, strong neck muscles bring your head and neck into optimal position for balance and strength, and this has a “ripple effect” down your body.

The neck flexors, as mentioned earlier, are located in the front of your neck. They are often neglected in cases of poor posture or head and neck pain, with most of the focus going to muscles in the back of the neck. But the ones in the front play a significant role.

The neck flexors provide all-important stability in the neck. Stability is essential for alignment; misaligned cervical joints tend to jostle together uncontrollably when you move, wearing the vertebrae down and causing pain. Additionally, bones and joints need to be aligned in order to respond to exercise by building up, not wearing down.

One way to visualize this is to picture a stack of small, wooden blocks. Now picture a hole drilled down through all of them, and a bundle of strings running down through the hole. If only one of the blocks gets out of position, even slightly, then the strings are bent and pushed to one side. If you picture the strings as your spinal cord and the blocks as your cervical vertebrae, then you can better understand how misaligned vertebrae can cause nerve pain.

Tight neck flexors can cause this misalignment by pulling these “blocks” out of their proper position. Weak flexors are also a problem, because they aren’t able to hold your head up and their weakness forces other muscles to compensate, thus skewing alignment even more.

Because of their role in aligning the head and vertebrae, the deep flexors in the neck are associated more with headaches than other neck muscles. Strengthening can help decrease headache severity and frequency, and also guards against injury.

Given the important roles of these muscles, it’s remarkable how such a simple exercise as the Targeted Forward Head Posture Eliminator can be so effective. But rest assured –it is!


You’ll need an ordinary towel for this exercise, such as a small bath towel or large hand towel. Fold it into a pad that fits under your neck and under the bottom portion of the back of your head.

  1. Lie on your back with your head and neck supported by the towel. Lie with your face and head in a “neutral” position, with your nose pointing at the ceiling and all muscles relaxed.
  2. Without turning your head to the side or lifting your head, slowly bring your chin down toward the front of your neck.
  3. Bring your chin back up to the starting position and repeat.
  4. Do this “nodding” motion eight to 10 times, or whatever fits your comfort level.

As you can see, this motion is in direct opposition to FHP, a common but detrimental posture error. There are all sorts of counteractive moves you can do to bring your head and neck into alignment, flatten your upper back, and correct FHP. You’ll find many such moves in the Densercise™ Epidensity Training System, the perfect companion to the Osteoporosis Reversal Program.

Densercise™ addresses the entire skeletal system, including the upper back and neck, and has its basis in Wolff’s Law – the principle that stress on bones from exercise actually stimulates bone growth. This law has been demonstrated again and again, affirming the importance of exercise in a bone-building program. And for bones to respond to the stress from muscles and gravity, they need to be in proper alignment. Densercise™ takes this into account, including stretches and warm-ups that help the bones “get ready” for a workout.

While the Densercise™ manual is very thorough and includes clear illustrations, if you have any doubts as to the moves or need to see a live person perform the “Densercises,” then you’ll be glad to know that Densercise™ includes an online video collection that you can refer to in order to clarify the moves.

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.

Learn More Now →

The Weekend Challenges are the perfect way to round out your Densercise™ routine. And as usual, I love hearing from our community, so let me know how today’s challenge went for you by leaving a comment below.

Enjoy the weekend!

The Top 14 Things You’re Doing That Are Damaging Your Bones... And More!

  • Stop The Bone Thieves! report
  • Email course on how to prevent and reverse bone loss
  • Free vital osteoporosis news and updates.
Get It Free Now

Comments on this article are closed.

  1. Meg Widmer

    I have been following your site for years…I don’t even know how many. I have really appreciated the suggestions/information given. I don’t check the site as often as I used to, so today when I checked it I was disappointed to see the old dated entry. Maybe it was just a computer problem that brought up old dates …I am hoping that is the case. I am not a person to ‘religiously’ practice a schedule of exercise, but once I have learned them, I can and do repeat them even when, in some cases, I am doing something else at the same time.

    I am almost 79 and am very active and have been all my life. The doctor says it’s “nervous energy”….whatever, I don’t sit down for long and I get a lot accomplished. Because of some of your exercises, I have been able to continue to be active and incorporate your exercises into my days.

    Thank you for your allegiance to your belief in strengthening the bones and thus the body. Next time I tune in, I hope I see more recent entries, indicating ‘new’ people are finding you and following you, as well. meg

  2. Ita

    Thank you, Ita.

  3. Topaz

    I used to take 500 mg calcium 3x a day, as I was advised, for good bone health. Recently I read that calcium is actually bad for bone health, so I continued it completely several months ago. Since then, I have noticed that my nails are not as healthy as they used to be. I eat lots of leafy green vegetables, but have cut down on dairy products, due to a chronic cough. I have osteoporosis. How can I get more calcium from other sources? Thank you.

    • Topaz

      discontinued, not continued.

  4. Martie Schoeman

    Hi Vivian.
    Iam from south africa.
    Multple Scclerosis Osteopenie and Fibromialgie is part of my live.
    In remission for several years.Thank God.Cant tell you how much
    your program and exercises help me and mean to me.Thank you very very much.
    God Bless!

    • Vivian Goldschmidt, MA

      You are welcome, Martie. Hang in there, and keep up your great attitude!

  5. Helen Salo

    Hi Vivian,
    I have had many falls during my life and each time have injured my neck. Now in my 80’s I am suffering with chronic neck pain and do not like to take drugs. I also have
    osteoarthritis. Any suggestions would be appreciated.
    Thank you.

    • Vivian Goldschmidt, MA

      Hi Helen,

      I am sorry to hear that you’re in pain! Since you have a history of neck injuries, I suggest you discuss appropriate exercises with your doctor and/or physical therapist. The latter can design a series of therapeutic exercises for your head and neck that will be tailored to your individual needs.

  6. Pat

    I would like to know this also. Vivian?

  7. renny2

    Hi, these exercises are so helpful. I have osteoarthritis in my spine & was in a lot of pain, particularly, this weekend. I am grsteful for the relief I found with them. Thank you.
    Also, could you please refer me to the information you had on what type of water we should be drinking? I can’t find that email. I plan to buy/start your program out of my next check. What do you suggest for the basic starters., for diet & exercises?
    Thank you.

  8. Louise Young

    Vivian, I have received 6 weekend challenges since I bought your materials. In the 7 weeks since then, I have gained not only strength but also motivation to overcome the mistake I made allowing my MD to talk me into taking Reclast. It will take a year, but I can meet the challenge a day at a time.
    Thank you again and again.

    • Vivian Goldschmidt, MA

      I love your determined spirit, Louise. Thanks for inspiring others by sharing your vision for your bone=health future!

  9. Kimberly Heimerl

    Wow! How many times a day do I self-correct my shoulder/neck posture? This is valuable. You did it again, Vivian!

    • Vivian Goldschmidt, MA

      Hi Kimberly,

      You can do this and other postural exercises throughout the day as needed. 🙂

  10. Eatedal Almuhanna

    Thaks and gratefullnes I tried the mentioned exercise and no body can have the feeling that i experienced

  11. Eva

    Catherine.What is Kombucha,please explane,I never herd about it.

  12. Betty

    Thank you Vivian and this is one that I need to take seriously.

    • Vivian Goldschmidt, MA

      You are welcome, Betty!

  13. Carol

    Thank you Vivian, this one is wonderful. I’ve tried it now while sitting in a chair and can feel how this will be a big help to me. I also like the chin tuck exercise and want to remember to do that one daily. I occasionally do some exercises where I try to tighten the skin at my neck and jaw line. This has caused me to jut my chin up and forward which I think is bad for my head posture so I’m going to stop doing them until I find a safer way. Thanks again for your help!

    • Vivian Goldschmidt, MA

      That’s a good idea, Carol, to counteract the chin-up-and-forward posture! 🙂 I am glad this exercise works for you.

  14. Mary Kay

    Do any of the Savers have information of whether kombucha is an appropriate beverage for supporting bone density?

    • catherine

      When I first read about kombucha over 20 years ago, I had to make it at home. I could barely get up for 2 years because I had CFIDS. It was the only thing that got me back up on my feet again. I don’t know how it effects the bones, but am certain how it helps with health!

Get Started With Your FREE
Natural Bone Building Kit.

Get a free copy of our ‘Stop The Bone Thieves’ eBook, exclusive content that you can’t find anywhere else, plus vital osteoporosis news and updates.

Get It Free

Get Your Free Bone-Building Kit


‘Stop The Bone Thieves’ guide, exclusive info, plus vital osteoporosis news and updates.