Fix Forward Head Posture by releasing your tight SCM, by PostureFlow on YouTube. 1 min 39 s.
- Video length
- 1 min 39 s
- Time to do it
- 5 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Sit tall in a chair. Turn your head about 45 degrees to the left and look slightly up. You should see a ridge stand out on the right side of your neck. That is the SCM.
Turn back to face front. Pinch the muscle gently between your thumb and fingers just below and behind your right earlobe. Use light pressure only.
Hold that light pinch for 20 to 30 seconds and breathe slowly. Keep the pressure soft enough that you can still swallow comfortably.
Move your fingers down the muscle in small steps toward the collarbone, holding each spot for 20 to 30 seconds. Skip the front of the throat.
While holding a tender spot, slowly turn your head a few centimetres left and right. Then repeat the whole sequence on the left side of your neck.
Stretch it: tilt your head back and to the left, looking up over your left shoulder. Hold 20 to 30 seconds, then swap sides.
Do 10 chin tucks. Sit tall, pull your chin straight back to make a double chin, hold 5 seconds, then relax. Keep your eyes level.
Set your screen so the top edge is at eye level and sit an arm's length away. Repeat the release and chin tucks once a day.
Tips and common mistakes
Never press hard on the front of the throat or on the pulse in your neck, as that area holds the carotid artery.
Stop and rest if you feel dizzy, lightheaded or sick, and keep the pressure light rather than digging in.
The SCM often tightens because the deep neck muscles are weak, so pair the release with daily chin tucks.
Check your desk setup too, since a low screen or a laptop on your lap keeps pulling your head forward.
Questions
How often should I do this?
Once a day is enough for most people, and you can repeat the release in the afternoon if your neck feels tight again. Give a sore spot a day off if it feels tender.
How long before my posture changes?
The release gives quick relief, but posture change comes from daily chin tucks and a better screen height over several weeks. Take a photo from the side every two weeks to track it.
Can I do this if my neck hurts?
Skip it and see a doctor or physiotherapist if you have sharp pain, numbness, tingling in the arm, or a recent neck injury. Gentle stretching should feel like mild tension, not pain.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
