Strengthen your back and you'll naturally assume a better posture without having to think about it. You do not need to place any mental energy into your posture, when you are strong enough it will actually take effort to assume a bad one
also people saying it's psychological are 90% correct, though i suspect there's some bone alignments which can change over the course of years, which we know from shit like chinese foot binding and tooth alignment. would be interested to see a study on this since i'm not actually sure about it.
yoga also helped me, particularly feels like positions where you face the floor on your belly and do a plane/superman (try it, it's like planking for your glutes + quads, it hurts)
pic related is like 3 months of weekly yoga + a proper lifting routine, last time i posted it someone says 'you're just holding your neck differently' but the thread died before i could say 'yeah, no shit sherlock, that's how you fix it'. muscle memory and whatnot. it's why they make you balance books on your head to learn correct posture.
I think there's a small difference in the actual structure of his neck. 20 years of hunching won't get fixed in 3 months or we'd be flopping all over the place.
It would be good to get a anon with good posture to post for comparison.
this is the classic result of someone who doesn't understand why forward head position happens and they think "just stand up straighter bro" is the solution. your cervical posture is still poor (as well as your rounded shoulders), you have simply extended at the thoracic spine enough to compensate. look at how tight your cervical extensors still are (pulling from your lower cervical vertebra to the base of your skull) which is why your head is perpetually in this "chin in the air" position.
you need to move your ENTIRE HEAD POSTERIORLY. bring your chin towards your chest then move your head STRAIGHT BACKWARDS. think about aligning your ears with your shoulders.
unironically OHP, also stop playing video games you manchild
Adjust your monitor to be higher
I tend to catch myself looking down at my phone, then lift it to eyesight.
Probably best to sit with your head level to the screen or even raise the screen so you're looking up.
>ITT: people that have zero idea as to what they're talking about
forward head position ("gamer neck") is a result of WEAK cervical flexors and TIGHT cervical extensors. you must STRENGTHEN what is weak and STRETCH what is tight. chin tucks are the classic exercise prescribed for forward head position because they stretch your extensors slightly and teach you to move/translate your head POSTERIORLY (backwards) into a proper position. look at where the EARS of the model are in relation to their SHOULDERS. from a side-view, you should be able to draw a straight line through the middle of your ear down to the middle of your delts (and then down to your hip, knee, ankle). his ears are ANTERIOR (forward) to his shoulders because of muscular imbalances and a lack of awareness. chin tucks will teach you to move your head BACKWARDS and hold that position. when you're doing a chin tuck think about where your EARS are and try to align them with your SHOULDERS. do neck curls for general cervical flexor strength.
also, you DO NOT want a screen that is higher than eye-level because it causes you to have to EXTEND at the cervical spine to look up. screens at eye-level or BELOW.
secondary posture dysfunctions that go hand-in-hand with "gamer neck" are a kyphotic thoracic spine. the principles still apply: somethings are WEAK, somethings are TIGHT. in the situation of a kyphotic thoracic spine, the general muscular of your upper-back and scapula are WEAK and cannot hold an upright position while your pectorals (and assorted internal rotators of the shoulder) are TIGHT and are pulling you into a more compact, rounded position. external rotation of the shoulder, retraction of the scapula, extension of the shoulder, extension at the thoracic spine need to be performed and eventually vs resistance.
muscular imbalances AND awareness. you need to maintain these corrected positions consciously until the positions become more habitual.
Videogames are as adult a thing to do as watching tv or movies. And they are similarly a good way of seeing who is the autistic elitist trying to denigrate and knock them.
>projecting this hard
What room temperature IQ do you have to get addicted to video games? If it was trash like LOL, DOTA, or CS then you are never going to make it.
I tend to catch myself looking down at my phone, then lift it to eyesight.
Probably best to sit with your head level to the screen or even raise the screen so you're looking up.
lean back, check posture constantly.
Wrong
Strengthen your back and you'll naturally assume a better posture without having to think about it. You do not need to place any mental energy into your posture, when you are strong enough it will actually take effort to assume a bad one
this (back exercise)
also people saying it's psychological are 90% correct, though i suspect there's some bone alignments which can change over the course of years, which we know from shit like chinese foot binding and tooth alignment. would be interested to see a study on this since i'm not actually sure about it.
yoga also helped me, particularly feels like positions where you face the floor on your belly and do a plane/superman (try it, it's like planking for your glutes + quads, it hurts)
pic related is like 3 months of weekly yoga + a proper lifting routine, last time i posted it someone says 'you're just holding your neck differently' but the thread died before i could say 'yeah, no shit sherlock, that's how you fix it'. muscle memory and whatnot. it's why they make you balance books on your head to learn correct posture.
How to yoga?
his neck is still forward in the image on the right, he's just tilting his whole body backwards.
I think there's a small difference in the actual structure of his neck. 20 years of hunching won't get fixed in 3 months or we'd be flopping all over the place.
It would be good to get a anon with good posture to post for comparison.
this is the classic result of someone who doesn't understand why forward head position happens and they think "just stand up straighter bro" is the solution. your cervical posture is still poor (as well as your rounded shoulders), you have simply extended at the thoracic spine enough to compensate. look at how tight your cervical extensors still are (pulling from your lower cervical vertebra to the base of your skull) which is why your head is perpetually in this "chin in the air" position.
you need to move your ENTIRE HEAD POSTERIORLY. bring your chin towards your chest then move your head STRAIGHT BACKWARDS. think about aligning your ears with your shoulders.
Imagine your nipples are lasers and constantly try to shoot them at people's faces when you walk
Pushups between games. Punish failure with planking and predict success with pull-ups
>ITT: people that have zero idea as to what they're talking about
forward head position ("gamer neck") is a result of WEAK cervical flexors and TIGHT cervical extensors. you must STRENGTHEN what is weak and STRETCH what is tight. chin tucks are the classic exercise prescribed for forward head position because they stretch your extensors slightly and teach you to move/translate your head POSTERIORLY (backwards) into a proper position. look at where the EARS of the model are in relation to their SHOULDERS. from a side-view, you should be able to draw a straight line through the middle of your ear down to the middle of your delts (and then down to your hip, knee, ankle). his ears are ANTERIOR (forward) to his shoulders because of muscular imbalances and a lack of awareness. chin tucks will teach you to move your head BACKWARDS and hold that position. when you're doing a chin tuck think about where your EARS are and try to align them with your SHOULDERS. do neck curls for general cervical flexor strength.
also, you DO NOT want a screen that is higher than eye-level because it causes you to have to EXTEND at the cervical spine to look up. screens at eye-level or BELOW.
secondary posture dysfunctions that go hand-in-hand with "gamer neck" are a kyphotic thoracic spine. the principles still apply: somethings are WEAK, somethings are TIGHT. in the situation of a kyphotic thoracic spine, the general muscular of your upper-back and scapula are WEAK and cannot hold an upright position while your pectorals (and assorted internal rotators of the shoulder) are TIGHT and are pulling you into a more compact, rounded position. external rotation of the shoulder, retraction of the scapula, extension of the shoulder, extension at the thoracic spine need to be performed and eventually vs resistance.
muscular imbalances AND awareness. you need to maintain these corrected positions consciously until the positions become more habitual.
What the frick is WRONG with your capslock
i know my audience. you moronS need all the help you can get to better understand what you're reading.
the head naturally rests past the shoulders, even if it's ever so slightly
are you tarded?
>guy that has forward head posture
>ACKSHUALLY IT'S NATURAL
have a nice day.
unironically OHP, also stop playing video games you manchild
Videogames are as adult a thing to do as watching tv or movies. And they are similarly a good way of seeing who is the autistic elitist trying to denigrate and knock them.
redditgay dettected
I hate reddit, but I also hate this site even more. have a nice day.
>I heccin LOVE mario and pikachu and world of Warcraft!!!! Just because I play 12 hours a day does NOT mean I’m addicted you CHUD
>projecting this hard
What room temperature IQ do you have to get addicted to video games? If it was trash like LOL, DOTA, or CS then you are never going to make it.
bahahaha
>Videogames are as adult a thing to do as watching tv or movies.
TV, movies and video games are litterally for brain dead children.
Grow the frick up and stop wasting your fricking life.
He says as he's on Ganker. Come on man.
Technically correct, although it depends heavily on the genre, but the way you said this makes it seem very soiful and numale.
Adjust your monitor to be higher
I tend to catch myself looking down at my phone, then lift it to eyesight.
Probably best to sit with your head level to the screen or even raise the screen so you're looking up.
sleep without a pillow or roll a towel and put it under the neck. also fix your posture and do chin tucks 3x a day
>not having a superior candy cane chad gamer spine
It's psychological and reflects you being a beta. Work on your insecurities and fears.
whiplash therapy. get into a car, go find a nice quiet parking lot, and repeatedly accelerate to 40mph and slam the brakes until your neck readjusts.
Stop using a "gaming" racer chair
Pendlay rows worked well for me
>how to fix forward head caused by sitting down too much
move your head backwards and stop sitting down too much, hope this helps :^)
Deadlifts, OHP, rows, and vinyasa flow yoga