Forward Head Posture Correction And The Best Way To Do A Push Up (Chaturanga Style)



Since the most common error when doing push ups is poking the head forward toward the ground and allowing the shoulders to shrug toward the ears….

Correcting forward head posture (FHP) 
and doing a push up correctly go hand in hand!

These 2 video tutorials below were taken from inside the Core Wellness Institute, but I decided to post them publicly here on the blog because I haven’t seen anyone effectively addressing the key links to reverse this epidemic!

FHP can create a host of problems like (but not limited to) headaches, neck pain, shouder pain, mid back pain, low back pain, jaw pain and clicking, carpal tunnel, thoracic outlet syndrome, and numbness and tingling in arms and hands

Most, but not all of the corrective exercises I recommend in the videos below are available in the fundamental exercise series you receive when you sign up for the mailing list here on the blog.  

So make sure you do that now if you haven’t already!


Enjoy the free training and leave your comments and questions below! 


  1. Hi Dr. Steve ,

    Thank you for the beneficial videos you post! I appreciate that you are allowing us to view this valuable information. It saddens me that some do not understand that this is a business and we all need to make a living. However, don't get me wrong I still like getting free stuff.

    Keep up the great work!



  2. Thanks,
    But get over it. You should have expected to have to explain this. Your explanation need not be defensive or even accusative. Expect to again next time as well. Actually, it makes me realize that you do give out some free info plus sell a service. Most sites like yours do similar things.

    • Thanks Jeff,  I am over it…it had just been a while since I'd posted free content so the response was extra sensitive.  I will keep doing what I'm doing.

  3. Hi Dr. Steve,

    Sorry to hear this Dr. Steve…please know that I appreciate and thank you for all the valuable info you have and continue to share with us. The info you have so freely shared with us has made a difference in my own life and I believe is doing so in many other lives as well.

    Quote for today: Courage does not always roar. Sometimes courage is the quiet voice at the end of the day saying, "I will try again tomorrow"! (Mary anne Radmacher)

    The Lord bless you and keep up the excellent work!

    – Rebecca Weaver

  4. Hi Dr.Steve.

    I tried very carefully twice not to make a mistake.

    I think that your video are very useful to diagnose CPS.

    Your video  are useful for people suffering from pain.

    In result I think that I have not CPS.

    Thank you!


    • Thanks Ronchan…I will be refining the definition away from the gross/major situations that are causing pain to pick up the more subtle cases of CPS and how pain has very little to do with the reason for correcting it.

      It's all about "centrating" joints and muscles so the nervous system can function optimally verses simply surviving.

      • Hi Dr. Steve

        I was surprised to  so many video which you contributed.
        I am not sure how much time take, but I  wants to know about the good posture which Human originally has.

  5. Thanks so much for posting the simple corrective steps for  FHP.

    It is the bain of my existance and everthing I was doing to try and correct it was wrong! Thanks so much for posting this simple corrective action, after one round my upper thoracic spine and neck feel better.

    Also I never posted my appreciation for your video( months ago ) on using a 36 inch foam roller for opening up the chest. What a revelation that was, do it every day and sometimes twice a day. Amazing exercise.



  6. Hi, Dr. Steve!

    I, too, want to thank you for all of the free videos you have made available to us over the years. I am disabled and living on a fixed income, so I can't afford the rest of what you have to offer, but I am deeply grateful for what you do offer to everyone! I can't even use all of the exercises you have taught us, but your videos are peaceful, and so uplifting, and I use what I can from them.  Sometimes just your positive and kind attitude will make my day! I, too, wish you success with your practice, and I hope that those who can afford to pay for your services realize the value and the time you have put in to creating your videos and your practice. Yours is not an easy endeavor in our economical climate and I know this from having a sister who is in the same line of work. Good luck to you and your Core Institute!


    Beth G.

    • Made my day, Beth…Peace is the way and I am teaching the way to peace through the body, mind, and nutirtion and will keep doing it.  Thanks for your kind words.

  7. Hello Dr. Steve….I have a question….I have issues with vertigo (BPPV/benign paroxysmal positional vertigo) so many positions are out of the question for me.  In the video you sell would someone like myself be able to do them without triggering off a vertigo attack?

    Also I understand you call this issue with the thoracic spine upper crossed syndrome but per my doctors they tell me it's still considered Kyphosis of the spine.  Seeing my x-ray at Chiro's office it is abit curved…and it inhibits proper movement of my shoulders/arms.  I did all your tests to be sure.  Just wondering why there is a "name" difference in diagnosis.  My chiro said my case can be corrected as it is due to poor posture but has given me no program to fix it…just stand up straight….4yrs later I still have this problem.

    Thank you


    • Be sure you have had successful sessions with a practitioner skilled in the Eply's maneuver.  I'm always suprised at how many people have been to EENT's and other docs and no one has ever done it with them.

      But until you get the vertigo taken care of…a lot of the moves in the training course will give you trouble.

      "Kyphosis of the spine" just says you have a curve in your spine flexing forward…often the curve can be reversed or at least improved through proper training as given in the free series here on the blog and even more in-depth in the full training course.

      Call around to PT's and DC's who work with vertigo and be sure you have undergone the Eply's maneuver and related exercises.

      Also research cervicogenic vertigo if the Eply's has no result for you.  

      Best of luck… there is an answer.

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