Forward Head Posture – How To Fix Text Neck

Do you have a forward head brought on by being on your cell phone continuously? This is a pandemic in modern civilization and it is wreaking havoc on people’s structural integrity.

Sitting in front of a computer used to be the biggest problem I tried to tackle.

The text neck I am finding to be much more damaging. Position wise, holding a cell phone combined with the emotional stress that people get while being on a cell phone is the truly damaging aspect of this activity.

Instead of this activity being a passive and non emotional, it has become a haven for most and muscle associations are coming along for the ride.

Remember, you anxieties (we all have them) cannot escape your neuromuscular system.

If this emotional charge is present all day while you are constantly on your phone, and you are in a cervical protraction with a spine flexion, odds are you will feel the effects of a text neck.

Even if you don’t show external signs of a text neck, the tension is there.

Here is a video to help you with just that. Apply the techniques here lightly before really attempting to dig into your deeper restrictions.

Live intentionally, not habitually,

Naudi Aguilar


Hello this is Naudi Aguilar of Functional Patterns, and for today’s video, I’m gonna show you guys how to address a text neck. As many of you are probably doing right now, you’re watching me on your cell phone. People spend a lot optime on their cell phones, and it’s wreaking havoc on their posture, specifically their cervical spine, and today what I’m gonna focus on is showing you some techniques, some strategies that you can employ to help undo the deficiencies brought on by a text neck.

Now the main things that I want you guys to watch are gonna really be happening from the waist above. There’s other things that happen at the legs that are gonna influence a text neck, but I’m not gonna be covering that today. The main points we’re gonna be addressing, for the most part are going to be the lower abdominals, the lower pecs, and then we’re gonna then move on into the sternocleidomastoid. Really what these muscles all represent are the chains of tissues, it’s gonna be the superficial anterior chain that’s going to pull you into that forward head posture that you will typically find yourself with on a cell phone.

Now many of you could maybe make adjustments in terms of maybe bringing your hands up with the cell phone in your hand or whatnot, but that’s really not gonna help. At the end of the day, what we wanna do is change your intrinsic functions in your body and your muscles so that when you are off the phone, or even if you are on the phone, your body doesn’t have this wired into its nervous system. Most of you have made an association to this. All we have to do is just break the association and we have to induce a little bit of trauma to do so. So the myofascial release points that we’re gonna use right now are gonna be fairly traumatic. I want you guys to be really, really careful with these points, and really try going light on each one of these. The pecs, maybe not so much, but the other ones I do want you guys taking it very, very slow when you approach each one of these places on your body.

Okay, so to start, I’m gonna be aiming at the lower abdominals. So if you can locate your bellybutton, what I’m gonna have you do, and my bellybutton’s about right here, you’re gonna go at about a 45 degree angle off to the side here into the lower abdominals. These tissues from … If they’re anchored from the bottom as for many of you they are anchored from the bottom, they are actually going to pull down your breastbone in this fashion, and if that pulls the breastbone down, then guess what the T-spine’s gonna shift backwards, and then guess what the head does to compensate for the T-spine moving backwards? The head comes forward in this fashion and you end up with this cervical protraction. Okay?

So what we’re gonna do right now is get in there on top of those tissues like so, and you’re gonna lay over the top of that. Very light pressure, and what I want you guys to do is just kinda rock back and forth over the surface of that lower rectus abdominis. You’re gonna isolate one side of the rectus abdominis, and then hit another side of the rectus abdominis. So right now, I’m getting on my left side … I would advise you to probably breathe into your thoracic spine. I know it sounds kinda weird, but usually when you breathe into your T-spine, that facilitates more extension, and if you get more extension, that would be more inclined to release that adhesion right there on the lower abdominals. You get in there, you do your work, again go light, don’t go heavy. If you start feeling like a heartbeat, that means you’re going too hard. For some people, when they start getting into these spots, the might start feeling almost like a blood vessel that’s pumping blood there, try staying away from that area, just try going light.

Okay? After you get done doing that point, you’re gonna do it on both sides, you can spend a couple minutes on each end, you can spend up to even 10 to 15 minutes. If you have like, digestive blockages, this is gonna be another really, really good place for you guys to hit.

Okay, the next point that we’re going to attack will be with my Thera Cane here, you guys have seen this on many other videos, you can find these on Amazon, they’re pretty cheap. Very effective tool, couldn’t recommend it enough, and what we’re gonna do now is affect the tensions on the lower pec major. The pec major is going, at the lower spectrum is gonna be responsible for pulling the humerus this way, and that oftentimes on the backside will then pull up the T-spine, right, based upon the connections from the scapula to the T-spine from the rhomboids, and that’s gonna create even more of a posterior shift in the thoracic spine, and eventually what does that lead to? More text neck. You end up with more of this cervical protraction.

So what we’re gonna do right now is actually just focus on releasing this lower portion of the pecs, this lower part is right, pretty much at your sternum, just slightly beside that, and that’s gonna help eliminate that potential of pulling that, dragging that humerus anteriorly and internally in the way that you guys see it happening right now. I can do this laying down, I can do this sitting up, whatever you prefer. All we’re gonna do is just bring both hands over the top of the Thera Cane here and we’re gonna just start to pry into these spots right here on that lower pec major. Okay?

These are unusual places that people don’t typically target, but I’m kinda just giving you guys … I’m giving you guys some perspective on what’s likely going on with your posture, and this should actually really help with that cervical protraction. So you’re just gonna get in there, very light, this is probably gonna be really sensitive on most of you guys anyway. Just dig in there, within time you should feel the tissues kind of … Seemingly melt off. Should be like a softening of the tissues. Once you do that you can move slightly upward, the key point is to stay close to the breastbone, as close to the breastbone as possible, and that’s gonna help with that anterior shift of that humerus, okay?

The next point that we’re going to attack is going to be specific, it will be right here on the front portions of the neck, this is gonna be called the sternocleidomastoid, okay? SCM, if you just type in SCM or sternocleidomastoid, it’s a long word, you guys should be able to find it online, just look up for any anterior neck muscles. What that sternocleidomastoid is going to do when it gets tight is it’s going to also pull you this way into that forward head position. And so what I’m gonna show you guys how to do is release the lower spectrums, because that’s how the tissues are gonna get dragged forward, it’s gonna be from the lower spectrums.

This is gonna, again, be another one where I want you guys to go very light on the pressure. What you’re gonna then do is just kinda look for a thick spot. So you have a clavicular head, and you have a sternal head. The sternal head is gonna be closer to the sternum, the clavicular head is gonna be on the clavicle, right? So the clavicular head will be right here, the sternal head will be right here. You can focus on releasing one or the other. Odds are you’re gonna have one sternal head that’s gonna be tight, and then this clavicular head will be weak, and then that will switch off to the other side. So if this one was gonna be weak, then this one would end up being strong. This is typically how it works for people based upon how they rotate their cervical spine and which side the neck tends to wanna protract to. I’m not gonna get into the nitty gritties about that kinda stuff, I just want you guys to focus on the basics of it. I want you guys just to really think about palpating each one of ’em. But you gotta go super, super light here. It’s gonna be a little bit dangerous because there are some nerves that cross here, you have some arteries that are around here, and you gotta be really, really careful about that.

Okay, so what you’re gonna do is just apply the pressure, very, very light pressure. We’re not gonna be going into anything too crazy, til you kinda feel a spot there. You should feel like a trigger point, should feel like a dull, achy sensation, it shouldn’t take a lot of pressure, and as you slowly work your way in, then you can add a little more pressure, but just make sure that you’re not getting any numbness or tingling down your arm. Try staying away from that kind of sensation. If you do, just take this Thera Cane off and then reset. You come back onto that point, until you feel that sensation. And again, a big part of doing myofascial release, you guys may have heard my neck pop on that, it might get picked up on the mic here, but you’ll actually … Let’s see if I can get a little pop here. Just got one there, that might’ve gotten picked up by the mic. That’s about the only one, so my C-spine’s actually pretty good right now, there’s not a lot of misalignments in it but the more your cervical spine is misaligned, the more you’re gonna tend to feel those places.

Be sure that you get both sides, do them in the sequence that I showed you, start from the lower chains because that’s where the … Believe it or not, your text neck does not orient from your neck, it actually orients from the structures below, and potentially above if you wanna go far enough, but it doesn’t actually happen at the neck. Most of the time it’s happening somewhere below, because there’s bigger muscles that influence the neck and you can’t disconnect the neck from the other aspects of the body, right? Your foot’s actually connected to your cervical spine through myofascial chains, so we have to consider that you’re never gonna fix this problem in isolation. So that’s why I say, hit the lower abdominals, lower pecs, then work into your sternocleidomastoid region on the lower spectrums, and that should actually help substantially with that text neck issue that many people in our culture are suffering from today.

I do hope that you guys found this video to be informative, please like it and share it with anybody who may need this, that’s suffering with the same problem. Many people who have headaches, neck pains, anything that deals with shoulder impingements, oftentime it can be related to this heavy forward head that’s going on, and I think if you can share that to somebody that they would probably be appreciative, and I would also be appreciative of that. I hope to see you guys soon. This is Naudi Aguilar reminding you to train intentionally and not habitually.