How To Grow Taller: Fixing FHP (forward head posture)

welcome in today's video we're going over how to fix bad FP or forward head posture as a little side note I have recently created a Discord there's over 150 people in there talking about looks maxing and height maxing feel free to join first link down below with that let's get into the intro so how do we grow taller if you're still in puberty you'll be growing at the growth plates HGH will stimulate the production of Contra sites or cartilage cells at the ends of your long bones that cartilage gets turned into bone through endochondrial ossification if you pass puberty like me will be targeting posture such as forward head posture Fuller spinal discs and we'll be trying to heal cracks within the bone matrix this last one is bone remodeling and it will take several months or even years to see good results however posture is the fastest so that's what we'll be focusing on today now what causes bad FHP the first one is staring down for prolonged periods of time maybe you're reading a book maybe you're on your phone maybe you're using a laptop this can happen in class on the toilet at the gym Etc we look down a lot more than we realize soon lack of muscular support this will be a weak neck right our head I think it's like 8 plus pounds and if we've got a weak neck we can't support our head so that causes kind of this drooping effect or craning effect also our upper back and our ABS to stabilize the spine and keep it upright with the correct curvature three bad posture this will be tight muscles that cause slouching AKA kyphosis now how much height do we lose about 1 to 2 in but we can fix this with a consistent routine within 6 months the main thing is awareness which leads to the proper habits when using your phone when sitting down when stretching Etc one you'll want to use your device at IE level so this will mainly be your laptops and your monitors you'll want stands for these it can be with books or a stand you can get one for like 10 20 bucks on Amazon and if you're using your phone try and hold it up and take breaks frequently and if you can't do that try lying down on your bed where your spine is nice and flat and using your phone then soon there's something called the 20202 rule every 20 minutes you should take 20 seconds to kind of rest your eyes and Reign your posture as you're waiting you should stare at something that's roughly 20 ft away to recalibrate your eyes so you should set a tiny little timer on your phone every 20 minutes or so try and do this three the best thing is just to avoid prolonged device usage this one it's hard for a lot of people to do so focusing on the first two will be crucial Solutions two muscular support primarily the neck as well as the upper back so you want to build that neck and your upper back you want to do those neck curls both forwards as well as backwards to build up the Deep cervical flexors which are at the front of your neck they taper down to the middle here and then we've also got the upper traps as you can see trapezius which will also help support the neck now the mid traps will deal with how rounded the shoulders are I'll talk about that in a second and your lower traps help stabilize the spine as well so it's really important to train your back and your neck also chin tucks are worthy mention just because you can never strengthen your deep cervical muscles too much so chin tucks you'll be sitting upright and then tuck your chin in hold and then come back so that not only trains the Deep cervical muscles here the Deep cervical flexors here but it also helps stretch out the back which means your neck won't be too tight but I'll get into stretching the neck in just a moment now Rose barbell or dumbbell to hit the rhomboids and mid traps like I just said earlier extra you may want to Target your core with hanging leg raises and even planks if you have time to maintain proper spine curvature fun fact here if your spine were completely straight flat as a board you would lose height because your spinal discs wouldn't be used to it you need proper spinal curvature so a little bit of curve in your spine in order to keep those spinal discs happy and inflated three bad posture AKA kyphosis so this will mainly be the rounding of

the shoulders a tight chest pulling everything in and it's that rounded upper back that we're going to be targeting because it leads right into that bad FHP so tight muscles they pull unfavorably on the body add to bad FHP you'll want to Target your chest and shoulders with a PVC pipe pass through so you grab a PVC pipe you bring it all the way up around and then you'll come back and that'll hit your back your shoulders your chest it'll just loosen up your entire upper body pretty much then you'll want to do neck circles you can also look up sideways and you'll want to hold some of these in order to get a really good stretch and make sure that nothing is too tight and pulling unfavorably now I know these are kind of hard to fit into your daily routines just because there's so much going on but if you can dedicate a few rest periods while you're at the gym to some of these stretches that would be perfect see your upper back this one would require a foam roller you'll kind of roll back and forth targeting that little rounded portion on your upper back and if you hold you'll be able to Target that deep tissue more effectively now with all that said thank you so much for hanging out like and up for more peace