Forward Head Posture Fix
Reverse years of screen time damage and bring your head back over your shoulders, where it belongs.
For every inch your head sits forward of your shoulders, your spine bears an extra 10 lbs of load. At 2–3 inches forward, which is average for a smartphone user, that's 20–30 extra pounds pressing down on your neck and upper back all day. This 20-video program uses this corrective method to retrain the muscles that have switched off and release the ones that are chronically overworked, restoring your head to its natural position over your spine.
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Your Program Guide
12 weeks
Program duration
5x per week
Recommended frequency
~20 min
Per session
How to follow this program
Do one session 5 days a week. Each session takes about 17 to 20 minutes. You never do every video in one session. Each phase is its own short routine, and Today's Plan shows exactly which exercises to do for the week you are in. Weeks 1-4: 6 exercises, about 17 minutes. Weeks 5-8: 9 exercises, about 20 minutes. 6 new exercises come in, 3 drop off. Weeks 9-12: 8 exercises, about 20 minutes. 6 new exercises come in, 7 drop off. If an exercise causes sharp pain (not normal stretching discomfort), skip it and try again next week.
Program phases
Each phase is one short routine you repeat every session. When a new phase starts, some exercises swap out for new ones. Today's Plan always shows the right list for your week.
Phase 1FoundationDo these 6 exercises each session, about 17 minutes. Focus on learning good form.
Weeks 1-4
6 exercises
about 17 min
Do these 6 exercises each session, about 17 minutes. Focus on learning good form.
Weeks 1-4
6 exercises
about 17 min
Your routine each session
- 1Static Back Neck Release
- 2Cervical Retraction
- 3Suboccipital Release (Head on Ball)
- 4Ear to Shoulder Stretch
- 5Upper Trap Release
- 6Levator Scapulae Stretch
Short on time? Do just Static Back Neck Release, Cervical Retraction, Ear to Shoulder Stretch, Levator Scapulae Stretch (about 8 min).
Phase 2ProgressionDo these 9 exercises each session, about 20 minutes. 6 new exercises come in, and 3 you have already learned drop off your list.
Weeks 5-8
9 exercises
about 20 min
Do these 9 exercises each session, about 20 minutes. 6 new exercises come in, and 3 you have already learned drop off your list.
Weeks 5-8
9 exercises
about 20 min
Your routine each session
- 1Static Back Neck Release
- 2Cervical Retraction
- 3Ear to Shoulder Stretch
- 4Doorway Neck Stretch New
- 5Thoracic Extension (Foam Roller) New
- 6T-Spine Rotation New
- 7Pec Minor Stretch New
- 8Doorway Chest Stretch New
- 9Wall Angels New
No longer in your routine: Suboccipital Release (Head on Ball), Upper Trap Release, Levator Scapulae Stretch. You have learned these, so keep them for days you want extra work.
Short on time? Do just Static Back Neck Release, Cervical Retraction, T-Spine Rotation, Wall Angels (about 8 min).
Phase 3StrengthDo these 8 exercises each session, about 20 minutes. 6 new exercises come in, and 7 you have already learned drop off your list. This phase has the most challenging moves in the program.
Weeks 9-12
8 exercises
about 20 min
Do these 8 exercises each session, about 20 minutes. 6 new exercises come in, and 7 you have already learned drop off your list. This phase has the most challenging moves in the program.
Weeks 9-12
8 exercises
about 20 min
Your routine each session
- 1Cervical Retraction
- 2T-Spine Rotation
- 3Scapular Wall Slides New
- 4Prone Y Raise New
- 5Band Pull-Apart New
- 6Static Back New
- 7Cat-Cow New
- 8Standing Arm Circles New
No longer in your routine: Static Back Neck Release, Ear to Shoulder Stretch, Doorway Neck Stretch, Thoracic Extension (Foam Roller), Pec Minor Stretch, Doorway Chest Stretch, Wall Angels. You have learned these, so keep them for days you want extra work.
Short on time? Do just Cervical Retraction, T-Spine Rotation, Prone Y Raise, Band Pull-Apart (about 8 min).
Do any of these sound familiar?
- Head and neck feel heavy by midday
- Chronic tension headaches at the base of the skull
- Tight traps and upper back that never seem to release
- Rounded shoulders that come with the forward head
- Difficulty looking up without neck pain
Why this happens
The root causes behind forward head posture fix.
- Hours of daily screen time pulling the head forward
- Weak deep neck flexors that can no longer hold the head upright
- Tight pectoral muscles collapsing the chest and rounding the shoulders
- Prolonged sitting with no postural reset
Why this works
Every inch your head drifts forward adds 10 lbs of stress to your spine. This creates a chain reaction, neck tension, headaches, upper back tightness, and even jaw pain. This program targets the deep cervical flexors and thoracic extensors that have switched off from years of looking down at screens, and retrains your body to stack your head directly over your shoulders where it belongs.
Why not just watch free videos?
Free YouTube videos
- ✗Random exercises with no sequence
- ✗No explanation of root cause
- ✗No progression structure
- ✗Hope something works
This program
- ✓Specific sequence that targets your root cause
- ✓Mike explains the why behind every movement
- ✓Progressive structure over 4+ weeks
- ✓Designed for your exact issue
Start free, watch these now
Two full videos from the program, on us. No account required.
All program videos
16 more videos included with purchase.
Unlock all 18 exercises
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Unlock all exercises, $97Key exercises in this program
Learn about each individual exercise in detail, with instructions, common mistakes, and variations.
Frequently asked questions
How long does it take to fix forward head posture?
Most people notice meaningful improvement within 4–6 weeks of consistent daily practice. The exercises take 10–20 minutes per day. Full correction for severe cases can take 3–6 months, but you'll feel the difference well before then.
Can forward head posture be corrected naturally without a chiropractor?
Yes. Forward head posture is a muscular imbalance, some muscles are too tight, others have switched off. Targeted corrective exercises address both sides of that equation. No cracking or manipulation required.
Do I need any equipment?
Most exercises are bodyweight only. A few use a foam roller or resistance band, which are optional. Mike always shows a modification without equipment.
Is this safe if I already have neck pain?
Yes, this program was designed for people with existing neck pain. This corrective method is gentle and decompressive, not aggressive. If you have a recent injury or surgical hardware, check with your doctor first.
Will my neck hump go away too?
Forward head posture and neck hump often come together. This program will help both, but if your primary concern is the hump at the base of your neck, also check out the Neck Hump Correction program.
How is this different from just doing YouTube neck stretches?
Most neck stretches treat symptoms. This program treats the structural root cause, the specific muscles that are offline and the compensations your body has built around them. It's a progressive system, not a collection of random exercises.
Let pain be your guide. This program is for general wellness and education — it is not medical advice, diagnosis, or treatment, and Posture Guy Mike is not a physician or physical therapist. Always consult your doctor before starting a new exercise program, especially if you have a pre-existing condition, injury, or chronic pain. Stop immediately if you feel sharp, shooting, or worsening pain.
Take your program anywhere.
The free Posture Guy Mike app brings your entire program to your phone. Stream your exercises at home, at the gym, or on the road, and pick up right where you left off on any device.
- Full access to your purchased programs
- Stream every exercise from your phone
- Track your progress on any device
- Free on iPhone and Android
Free on iPhone and Android.
What's included
- 18 corrective exercise videos
- Mike explains the why behind each exercise
- Emily demonstrates every movement clearly
- Lifetime access, watch on any device, anytime
- Printable exercise guide PDF
- 30-day money-back guarantee
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