@drjoedamiani: 🔥 Forward head posture? Fix these 3 areas! Getting your head back is only one piece of fixing forward head posture. Your neck, upper back, and hips all have to work together to keep your entire body upright. 💡 Here’s what’s happening: When your head stays forward for long periods, your body can adapt to that position and develop various soft tissue and joint restrictions that make it more difficult to move back out of it. These are the “glue-like restrictions” I mention—not literal glue, but a simple way of describing the stiffness and restrictions that can limit your movement. But even if you restore that mobility, you still need enough strength and control to maintain the new position. That’s why we use the same strategy at all 3 levels: MOBILIZE → STRENGTHEN → MAINTAIN 🛠️ STEP 1: Fix the neck Use the towels (AS SHOWN IN VIDEO) to gently work your head back toward a more neutral position. Then progress to the all-fours exercise to strengthen the deep neck flexors and improve control of your head. 🛠️ STEP 2: Fix the upper back Work on thoracic rotation and side-bending mobility so your upper back can move into a more upright position. Then add the row + rotation to strengthen that newfound range. 🛠️ STEP 3: Fix the hips Stretch the front of the hip to improve your ability to get your hips underneath you. Then use the resisted hip-hinge exercise to strengthen the posterior chain that helps keep you upright. 🔥 Why this matters: Your head sits on your upper back, and your upper back sits over your pelvis. If you only work on the neck while everything underneath it keeps falling forward, maintaining that head position becomes much harder. The goal isn't to force yourself into “perfect posture” all day. It’s to build the mobility + strength + control that gives you more comfortable options for how you hold your body. #ForwardHeadPosture #NeckPain #Posture #PhysicalTherapy #Mobility

Dr. Joe Damiani, DPT

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Sunday 30 August 2026 23:00:00 GMT