BEST sleeping position to FIX Neck Hump, Hunchback, or Forward Head Posture | Dr. Jon Saunders

Dr. Jon Saunders

18 Apr 202110:40

EducationalLearning

32 Likes 10 Comments

TLDRIn this informative video, Dr. Jon Saunders addresses the common issue of neck humps and poor posture, particularly forward head posture and hunched shoulders. He emphasizes the importance of correcting these issues not only during the day but also while sleeping. Saunders suggests that the best sleeping position for correcting posture is lying on one's back, and he recommends using a thin pillow placed strategically to support the thoracic spine and reduce the neck hump. He also advises on the importance of a firm mattress to maintain proper spinal alignment. To complement the sleeping posture, Saunders provides two simple thoracic extension stretches that can be performed before bedtime to further improve posture and reduce the hump. He cautions viewers with neck or mid-back pain to consult a chiropractor for professional advice. The video concludes with an encouragement to be patient and consistent with these practices for noticeable improvements in posture over time.

Takeaways

🛌 Sleeping on your back is the only acceptable position to help reduce a neck hump and correct forward head posture.
👍 Show support for the content by liking and subscribing to the channel for future videos.
🧘 Proper posture involves a smooth curve in the neck and an opposite curve in the mid back known as kyphosis, followed by lordosis in the lower back.
📉 Poor lifestyle habits lead to a hunched forward posture, causing bones to move and get stuck, resulting in a neck hump and hyper kyphosis.
💪 Weakened endurance muscles from a lack of movement can contribute to poor posture over time.
🛏️ A firm mattress is essential for supporting proper spinal alignment while sleeping.
🚫 Avoid using multiple fluffy pillows that only support and worsen bad posture.
🔄 Use a thin pillow lengthwise to help align the spine and reduce the neck hump by utilizing gravity to pull the posture back into place.
📹 There's another video available that provides an exercise to strengthen weaker muscles and correct posture.
🚿 Be patient when adjusting to the new sleeping position; it may take time to get used to.
🤸‍♂️ Perform thoracic extension stretches before going to bed to further reduce the neck hump and improve posture.
⚖️ If experiencing pain, consult a chiropractor for expert spinal care and to address any stuck or improperly moving joints.

Q & A

What is the main issue addressed in Dr. Jon Saunders' video?
-The video addresses the issue of neck hump, forward head posture, and hunched forward posture, particularly during sleep.
What is the recommended sleeping position to help reduce a neck hump and correct posture?
-The recommended sleeping position is on your back.
Why is the choice of pillow important when trying to correct posture while sleeping?
-The choice of pillow is important because it can either support or exacerbate poor posture. A thin pillow placed incorrectly can promote a forward head posture and neck hump.
How should a thin pillow be used to improve posture while sleeping?
-A thin pillow should be placed lengthwise under the thoracic spine, not under the head, to help pull the head and body back into proper alignment.
What is the role of the mattress in maintaining proper spinal alignment during sleep?
-A mattress that is too soft can cause the chest to sink in, leading to a poor spinal alignment. A fairly firm mattress is recommended to support proper posture.
What are the two simple thoracic extension stretches suggested in the video?
-The two stretches suggested are: 1) Leaning on a chair with elbows and extending the head up while sitting down, and 2) The cow of the cat-cow yoga pose, which involves extending the head up while driving the belly down.
Why is it important to stretch the thoracic spine into extension before going to sleep?
-Stretching the thoracic spine into extension helps to open up the rib cage, get the head back over the shoulders, and counteract the effects of a day's worth of flexion.
What is the effect of sleeping with a thin pillow lengthwise on the thoracic spine?
-Sleeping with a thin pillow lengthwise under the thoracic spine can help to reduce the neck hump and correct the forward head posture by using gravity to pull the spine out of a flexed position.
What should one do if they find the recommended sleeping position uncomfortable or impossible due to a significant forward head posture?
-One should gradually transition to a more suitable position, possibly by reducing the number of pillows used, adjusting the pillow thickness, or even trying no pillow at all.
What is the expected outcome of consistently following the advice given in the video?
-Consistently following the advice should lead to an improvement in posture over time, a reduction in the neck hump, and potentially other benefits such as easier breathing and reduced snoring.
Why is it advised to seek help from a chiropractor if experiencing pain in the neck or mid back?
-A chiropractor can address spinal needs and help correct any improper joint movements in the neck or between the shoulder blades, which can be crucial for improving posture and reducing pain.

Outlines

00:00

📖 Introduction to Correcting Neck Hump and Forward Head Posture

In this video, Dr. Jon Saunders explains how to correct a neck hump and forward head posture while sleeping. He emphasizes the importance of proper posture, describes the anatomical issues that cause these problems, and introduces an easy stretch to reduce the hump. He also encourages viewers to support the channel by liking and subscribing.

05:02

🔍 Anatomy Lesson and Lifestyle Impact on Posture

Dr. Saunders provides an anatomy lesson, explaining the normal curvature of a healthy spine. He discusses how lifestyle choices, such as prolonged sitting and lack of movement, lead to a hunched posture and neck hump. He mentions an exercise video for strengthening endurance muscles to help correct posture and stresses the need to address sleeping positions to aid in posture correction.

10:04

🛌 Ideal Sleeping Position for Posture Correction

Dr. Saunders highlights the importance of sleeping on your back to correct neck and back posture. He advises on selecting the right mattress and pillow to avoid reinforcing bad posture. He explains how using a thin pillow lengthwise under the thoracic spine can help realign the body and reduce the neck hump while sleeping.

🛏️ Proper Pillow Placement for Posture Correction

Dr. Saunders elaborates on the correct way to place a thin pillow under the thoracic spine to aid in posture correction while sleeping. He warns against using fluffy pillows that support bad posture and explains how gravity can help realign the spine if the pillow is placed correctly.

💤 Adapting to New Sleeping Posture

Adapting to a new sleeping posture may take time. Dr. Saunders advises gradually transitioning from multiple pillows to fewer or none, depending on individual needs. He also discusses the impact of mattress firmness on posture and offers tips on maintaining the new sleeping position for best results.

🤸 Thoracic Extension Stretches for Better Posture

Dr. Saunders introduces two thoracic extension stretches to improve posture before bed. The first involves using a chair or bench to stretch the thoracic spine, while the second is a modified yoga cat-cow pose. These stretches aim to open up the chest, reduce the neck hump, and improve overall posture.

📅 Consistency and Patience in Posture Improvement

Dr. Saunders emphasizes the importance of consistency and patience in correcting posture. He suggests using the thoracic extension stretches along with proper sleeping posture to see gradual improvement. He concludes by encouraging viewers to seek chiropractic care if they experience pain, and reminds them to stay diligent in their efforts to improve posture.

Mindmap

Keywords

💡Neck Hump

A neck hump, also known as a dowager's hump, is a condition where the neck and upper back curve excessively forward, creating a hump-like appearance. In the video, Dr. Jon Saunders discusses how to reduce or eliminate this hump through proper sleep posture and exercises.

💡Forward Head Posture

Forward head posture is a common postural problem where the head extends forward from the spine, often due to poor ergonomics or habits like looking down at devices. The video emphasizes correcting this posture to improve overall spinal health.

💡Hunched Forward Posture

Hunched forward posture refers to the rounding of the upper back and shoulders, which can lead to discomfort and long-term musculoskeletal issues. The video script explains how this posture is connected to the development of a neck hump and how to address it through sleep habits.

💡Thoracic Kyphosis

Thoracic kyphosis is the natural inward curve of the upper back. However, an excessive curve, referred to as hyperkyphosis, can contribute to the formation of a neck hump. The video discusses how to restore proper thoracic kyphosis through specific sleeping positions.

💡Ligaments

Ligaments are the tissues that connect bones to each other, providing stability to joints. The video mentions stretching the ligaments in the opposite direction of the hump to help reduce it, indicating the importance of flexibility in correcting postural issues.

💡Sleeping Position

The video emphasizes the importance of sleeping on one's back as the only acceptable position to help fix a neck hump and forward head posture. It suggests that this position, combined with the right pillow and mattress, can help restore proper spinal alignment.

💡Mattress Firmness

The firmness of a mattress is crucial for maintaining proper spinal alignment while sleeping. A too-soft mattress can cause the chest to sink, exacerbating the issues of forward head posture and neck hump. The video recommends a fairly firm mattress for better support.

💡Pillow Height

The height of the pillow used while sleeping on one's back is highlighted as a critical factor in correcting postural issues. The video suggests using a thin pillow or no pillow at all to avoid promoting a flexed posture and to facilitate the extension of the neck and upper back.

💡Thoracic Extension Stretches

Thoracic extension stretches are exercises aimed at opening up the rib cage and extending the mid-back to counteract the effects of a hunched posture. The video provides two specific stretches to be done before sleeping to help with posture correction.

💡Chiropractor

A chiropractor is a healthcare professional specializing in the diagnosis and treatment of neuromuscular disorders, particularly through manual adjustment or manipulation of the spine. The video advises seeking help from a chiropractor if there is pain in the neck or mid-back, indicating the role of professional care in addressing spinal issues.

💡Posture Correction

Posture correction is the process of improving one's body alignment to reduce strain on the muscles and skeletal system. The video's main theme revolves around posture correction through targeted exercises and sleep posture adjustments to alleviate a neck hump and forward head posture.

Highlights

Dr. Jon Saunders demonstrates how to eliminate a neck hump, forward head posture, and hunched forward posture while sleeping.

A simple stretch is provided to help reduce the neck hump.

The importance of proper sleeping position to correct posture is emphasized.

Sleeping on the back is the only acceptable position to reduce the neck hump and forward posture.

The role of mattress firmness and pillow height in maintaining proper spinal alignment during sleep is discussed.

A detailed explanation of how to use a thin pillow lengthwise to correct thoracic kyphosis is provided.

The video suggests transitioning pillow usage from two pillows to none for significant forward head posture.

The necessity of a firm mattress to support proper posture and prevent sinking of the thoracic spine is highlighted.

Two simple thoracic extension stretches are introduced to be performed before sleeping to improve posture.

The video advises patience and consistency in adopting the new sleeping posture for noticeable results.

The potential benefits of the new sleeping posture include reduced snoring and easier breathing.

The importance of addressing faulty movement and postural patterns due to lifestyle habits is discussed.

Weakened endurance muscles due to insufficient movement are identified as a cause of poor posture.

An additional video resource is mentioned for an exercise to strengthen weaker muscles and correct posture.

The video emphasizes the need for diligence and effort in correcting posture through sleep positioning.

Dr. Saunders advises seeking help from a chiropractor for spinal issues that may be contributing to poor posture.

The video concludes with encouragement and well wishes for viewers to improve their posture and reduce the neck hump.

Transcripts

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