Weight Lifting, Weight Training, Bench Press & Bodybuilding
Autoresponder Sequence: Forward Head Posture FIX

Done For Your eMails: Passive Income Rules!

This is my secret weapon which is exactly why this is the very first promotional tool I'm going to tell you about.

I literally doubled my income when I started emailing my list more often. Previously I used to think that I had to give my list a break. Like a lot of newbies I used to think that if I emailed my list too often or made too many offers that they would unsubscribe or get burnt out.

After listening to a Tellman Knudson course I realized that you have to train your list from the get go what they should expect from you.

Email them often and make constant offers. When you start out this way, they are used to it and don't get upset. On the other hand if you spent month's just giving away free stuff, never asking for a purchase and only email your list once every other week it's not surprise they get upset if you get aggressive with them. They just aren't used to it from you.

Here's a metaphor you might like. When you get in a new relationship you have to set some boundaries at the beginning right? It's hard to change the rules after you get really serious. The relationship has already been established. It's much easier to set the tone right from the start.

2nd Biggest Affiliate Mistake

Below you'll find an email sequence promoting the Unlock Your Hip Flexors Program that you can mail out to your list. The cash will be great the week you're promoting but what happens the week after that?

I don't know about you but I'm a huge fan of Passive Income. Do the work once and benefit over and over. Set and forget.

Follow Up sequences or autoresponder sequences are the best for this!

Here's how I load up my autoresponder and I suggest you do it the same way because it works big time.

Let us assume you have 5-emails to use. These four emails will be sent 4-days in a row. After the last email take a four day break and then start the next 4-day promo for the next Critical Bench Product you want to promote.

Message Interval Email Subject

Email 1

1 #1 Muscle That FIXES Ugly Forward Head Posture, Trouble Sleeping, Text Neck & Back Pain

Email 2

1 Posture

Email 3

1 What is the Best Stretch To Do if You Text a Lot?

Email 4

1 #1 Stretch That Makes You Look a Decade Younger (pop quiz)

Email 5

1 How much does your head weigh? (not what you think)

Email 6

1 Office Guy Syndrome (makes you look old)

Email 7

1 sternocleidomastoid (SCM)

Email 8

1 The "Hidden" Cause of Low Back Pain

Email 9

1 Top 10 Reasons to Get Forward Head Posture FIX

Email 10

1 Still up?

Cut And Paste eMail Templates

Here's how I load up my autoresponder and I suggest you do it the same way because it works big time.


Subject: #1 Muscle That FIXES Ugly Forward Head Posture, Trouble Sleeping, Text Neck & Back Pain

Subject: #1 Muscle That FIXES Trouble Sleeping, Brain Fog, Back Pain, Headaches & Text Neck

Image URL 1: https://exercisesforinjuries.com/wp-content/uploads/2014/11/Sternocleidomastoid-1.jpg

Image URL Option 2: https://exercisesforinjuries.com/wp-content/uploads/2014/11/Sternocleidomastoid-2.jpg

Image URL Option 3: https://forwardheadposturefix.com/images/self-massage.jpg

Email Body:

Are you aware of the potential dangers associated with working at a computer all day and being glued to your phone too often?

Unfortunately, our obsession with these devices may be damaging our health. These are surefire ways to tense up your neck and back muscles.

Although there are a number of major muscles in the neck and back, there is one “vital” muscle at the front of your neck which does all the lifting…

Is it…

  1. Sternocleidomastoid

  2. Trapezius

  3. Clavicle

  4. Splenius

Take the quiz above and see if you got the correct answer!

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P.S. Make sure to check out the 10 simple exercises that will instantly restore balance to your posture making you physically stronger, mentally sharper and achieve peak performance.

==>The answer can be found on this page.


Donated by Dr. K – Thank you!

Subject: Posture
Subject: Need a neck massage?

Email Body:

If you're neck is tight, or you feel you could use an upper body massage, this is for you.

We're living in an awesome time in history, where you can do just about anything with a few swipes of your finger. Improvements in technology come at a cost though...

Countless hours each day sitting in front of a computer, or looking down at a phone, can destroy your posture and lead to neck and back pain, as well as cause headaches.

If your in pain now, or you've noticed that your head and shoulders seem to be further forward than they used to be, make sure to check out these 10 simple exercises that will instantly restore balance to your posture making you physically stronger, mentally sharper and able to achieve peak performance.

10 Simple Exercises to Restore Balance and Eliminate Neck and Back Pain

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Subject: What is the Best Stretch To Do if You Text a Lot?

Image url 1: https://www.criticalbench.com/wp-content/uploads/2016/03/fhp.jpg

Image url 2: https://www.criticalbench.com/wp-content/uploads/2016/03/beckyabc.jpg

Email Body:

For a long time we’ve known about the twin problems of texting and using a computer.

But no-one realized just how far the damage could go.

Regardless of how much you hit the gym, how well you eat or how much you look after your body, hours spent sitting at a desk with your neck craned over a keyboard or constantly arching your head down to look at your smart phone eats away at your health in ways you could never predict.

Every minute you spend in these positions contributes to even more long-term pain and damage to your body.

Now that you know you can do something about it.

You’ve probably tried a number of exercises before and found yourself wasting hours of your time stretching only to find that it only provide minimal effect.

There are several specific movements beyond simple static stretching that you can use to correct Ugly Forward Head Posture or text neck as it's called.

Take a look at the pictures below. Which do you think is the best stretch?

Is it....

Stretch A

Stretch B

Stretch C

Take a guess above and check if you are correct.

Plus, on the next page, you will discover the 3 ways that texting is killing your physical and emotional health.

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P.S.  Were you able to guess right?

Answer.  All three exercises are included in Injury Specialists Rick Kaselj's "sequential flow" that help unravel the neck muscles in order to instantly improve head posture for greater strength, better health & energy....in less than 15-minutes per day.

Unravel your neck for greater strength, posture, brain health & energy




Subject: #1 Stretch That Makes You Look a Decade Younger (pop quiz)

Image URL: https://exercisesforinjuries.com/wp-content/uploads/2016/03/misc125-4.png

Email Body:

Forward Head Posture or FHP affects nearly everybody, yet hardly anyone understands the serious long term physical and mental damage it can cause.

But how would you know if you have FHP?

When you look at yourself in the mirror from the side, your ear, your shoulder and your hips should all be in a straight line down to the floor. If it is unaligned and your ear is in front of your shoulders, it's a sure sign of forward head posture.

The curve on your neck and back will make you look 10 lbs heavier, 2 inches shorter and a lot older than you are.

However, it is never too late to start improving your posture. With a better, more balanced posture, the chance of developing a hunch as you get older rapidly decreases.

Take a look at the pictures below. Which of these exercises do you think is the #1 stretch that will make you look 10 years younger?

Is it...

a) Neck rotation
b) 45 degree neck stretch

c) Chin tuck movement

Take a guess above and check if you got it right.

Plus, on the next page, you will discover the 4 ways that forward head posture is destroying your health.

=> Find out the most vital muscles in your body here...

Were you able to guess correctly?

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Subject: How much does your head weigh? (not what you think)
Subject: Fix the #1 Muscle That Makes You Look 10-Years Older
Subject: Get Your Head on Straight

Image url: https://forwardheadposturefix.com/images/forward-head-posture2.gif

Email Body:

Despite what you may have heard in the movie Jerry McGuire, the human head does not weigh 8 lbs.

The average human head weighs 10 to 12 pounds.

When your head sits perfectly upon your neck and shoulders, the body naturally adapts to holding this weight.

But if your head is constantly pulled forward from texting a lot or sitting at a computer all day, the weight of your head pulls on your neck and puts pressure on your spine.

When your head is pulled forward the additional pressure on your neck, shoulders and back rises dramatically causing serious tissue damage.

In fact, every inch your head is thrust forward from its natural position adds another 10 lbs of stress & pressure on the neck, shoulders, back and spine.

Fix the #1 Muscle That Makes You Look 10-Years Older Than You Actually Are

It’s why you may have developed that ugly ‘hump’ below your neck; to combat the stress of holding your head up, the body’s reaction has been to build-up bone and fat tissue to compensate and protect the spine at the C7 vertebrae.

Forward head posture doesn’t just leave you looking awkward and older than you really are it also causes much deeper, serious problems including:

  • Constant fatigue and lack of energy

  • Pain in your neck, shoulders or upper, lower and middle back

  • Permanent damage to your joints, muscles & ligaments

  • Headaches and migraines

  • Poor sleep or insomnia

  • Arthritis

  • Impaired athletic performance

  • Loss of height by 2 inches

  • Looking 10 lbs fatter than you actually are

  • Affects your hormonal health

  • Noisy mouth breathing, snoring & sleep apnea

  • Early degeneration of your spine

  • Pinched and trapped nerves

  • Decreased range of motion

  • Lack of confidence

  • Blood Flow to the Brain

  • Asthma

  • Decreased lung capacity by up to 30%

  • Harmful affects to vision and hearing

  • Jaw pain and sinus issues

  • Dizziness, vertigo and balance issues

  • Burdens your digestive system

If you’ve suffered any of these without realizing the root problem was Forward Head Posture also known as Text Neck, you’re in luck because you can....

Get Your Head on Straight With These 10-Movements

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Subject: Office Guy Syndrome (makes you look old)
Subject 2: 10 Exercises to Look 10 lbs Lighter & 2 Inches Taller

Image Url: https://forwardheadposturefix.com/images/office-guy-syndrome.jpg

Email Body:

Regardless of how much you hit the gym, how well you eat or how much you look after your body, hours spent sitting at a desk with your neck craned over a keyboard or constantly arching your head down to look at your smart phone eats away at your health in ways you could never predict.

Take a look at the picture below.  I catch myself sitting like this sometimes and this picture reminds me how every minute spent in this position contributes to pain and damage to the body.

The position picture above is referred to as Office Guy Syndrome.

It's like the old man's hunch curving your body forward with your shoulders dropped making you look weak, submissive and shorter than you really are.

The curve of your neck and back means you may drop height by a couple of inches and look a lot older than you are.

If you're like me and don't want to look like you have Office Guy Syndrome, click the link below.

10 Exercises to Look 10 lbs Lighter & 1-2 Inches Taller

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Subject: sternocleidomastoid (SCM)

Image Url: https://exercisesforinjuries.com/wp-content/uploads/2014/11/Sternocleidomastoid-1.jpg


Email Body:

Today's email is about one of the body's most vital muscles that you've probably never heard of (let alone trained).

Your neck is literally the BRIDGE between your head and your body. It’s the balance beam from which good posture flows.

Although there are a number of major muscles in the neck and back, there is one “vital” muscle at the front of your neck which does all the lifting

… that muscle is: the sternocleidomastoid.

The sternocleidomastoid originates at the breastplate (sternum) and collar bone (clavicle) and inserts at the mastoid process of the temporal bone of the skull.


When your sternocleidomastoid is strong and supple, your head sits perfectly upon your neck. The body follows the head.

When your head is properly aligned as it should be the rest of the spine falls into place.

By holding your head in place it maintains your spine in a healthy, lengthened position and removes stress and tension from your upper, middle and lower back muscles.

Your upper torso is optimally lengthened, keeping your windpipe clear and allowing maximum intake of breath into your lungs, increasing oxygen levels and improving brain function.

When you eliminate forward head posture, you…

… achieve peak performance with greater lung capacity and optimized hormones.

… appear to be 10 lbs lighter and 2 inches taller.

… train harder, heavier and gain strength faster than you thought possible.

… are more focused and clear-thinking.

… protect your spine from wear and tear.

… breathe and sleep better without snoring.

… increase your confidence so you're not self-conscious.

This muscle is the key to your postural health. But any imbalance or weakness in this vital connection between your head and torso sends shockwaves through your body.

Click Here for the #1 cause of this imbalance creating weakness in your sternocleidomastoid muscle

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Donated by Dr. K – Thank you!

email subject: The "Hidden" Cause of Low Back Pain

email subject 2:  Back Pain -- ever consider your neck?  

email subject 3: Back Pain Relief (without touching your back)

image url:

Email Body

Take a look at the shape of your spine -- notice the curves -- and see that your neck ("cervical spine") and low back ("lumbar spine") have the same shaped-curve; but, your mid-back ("thoracic spine") has the opposite curve:


This means when you move a segment in the lower spine, the mid-back compensates with an equal and opposite movement, forcing your cervical spine to imitate your lower spine.  Basically, if one segment rotates in your lower spine (i.e. L3), it's a good bet the same segment (i.e. C3) in your neck has rotated, as well.  

Most people miss this.  They don't realize they are causing small rotations and mal-alignments in their necks by sitting with improper posture, working on a computer all day, texting or emailing friends from a smartphone, or putting the phone to their ears while having a conversation.

Yet, it's these neck imbalances that often make someone susceptible to a back injury to begin with... or slow to heal.  It's always a good rule to consider checking out your neck if you have low back pain.  

More often than not, if you haven't had success with other therapies, look for what others may have missed...

Make simple adjustments to your work habits, talking on the phone, and the strain you place on your neck to improve function.  I suspect you'll be surprised by how much your neck and mid-back affect your low back, as so many others have been...

If you take the time to improve the health of your entire spine -- instead of just your back -- you'll notice improved flexibility all over your body, less or no back pain, and more energy.  

If you think you might be placing strain on your neck, tipping your chin up, rounding your shoulders, or spending a lot of time on a computer, I'd highly encourage you to check this out:

The "Hidden" Cause of Low Back Pain (click here)

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Subject: Top 10 Reasons to Get Forward Head Posture FIX

Image 1:
Image 2: https://www.criticalbench.com/wp-content/uploads/2016/03/fhpfcollage.jpg
Image 3:
Image 4: https://www.criticalbench.com/wp-content/uploads/2016/03/fhpfbonuses.jpg
Image 5:

Email Body:

Over the last few days, I have been talking about Forward Head Posture FIX program.

This is the simplest program you can use to instantly improve your posture for greater strength, better health and energy in less than 15 minutes a day.

I just wanted to highlight the 10 Reasons Why You Should Get Forward Head Posture FIX program - TODAY!

#10 - It is Awesome!

Decrease Pain, Look Younger & Stand Taller

"Working with female clients, I am always looking for new exercises to help with posture.

Living in the digital age I see more issues with the head and neck posture than any other area. Clients with dysfunctional posture of the head and neck experience chronic pain and discomfort. Besides that it is not attractive as a woman to have neck posture that makes us look like old ladies.

Rick's "Head Forward Posture FIX" is the perfect tool for any lady or man wanting to decrease pain, look younger, and stand taller. It is a great tool for me to use with my female clients ranging from age 10 - 83 with excellent results.

The exercises are easy to learn and follow – and getting your clients looking and feeling their best is why we do what we do. Thanks Rick for helping me to help other ladies!

Alli Kerr
Women's Fitness Expert
Creator, 14DayPerfectBooty.com

#9 - Get Instant Access to the Program

You can get instant access to download the book and videos. You get it right away! The printed book and DVD set will be shipped to you anywhere in the world too!

You will get these:

#8 - Exercises That Will Help You Right Away

Taking only 15 minutes a day, you find the program really easy to incorporate into your daily routine and within a week you notice the little aches and pains in your shoulders, back and neck have disappeared.

==> Forward Head Posture FIX Sale

#7 - Convenient Resource

You can download the Forward Head Posture FIX program to your computer, laptop, iPad or smartphone.  How cool is that?! You can take the program wherever you want!

#6 - Save More Than $300 Consultation Fee

Rick has local clients where he charges $300 per hour to get personal consultation. It would cost you more than $300 to learn from the level of expertise he shared in the Forward Head Posture FIX program.

#5 - "Go-To" Resource For Fixing Ugly Forward Head Posture

There is no other forward head posture program on the market today which offers a more effective fix for just 15 minutes of movement.

#4 - Take Advantage of the “Sequential Flow” Method

Rick has pulled together all his knowledge and expertise to deliver a targeted, effective program with a “sequential flow” of 10 exercises selected for their simplicity and effectiveness.

==> Forward Head Posture FIX Sale

These techniques that unravel the neck include: Muscle Re-Education Drills, Breathing Exercises, Mobility Exercises, Deep Cervical Flexor Training, Self Massage, Static Stretching and Postural Strengthening.

#3 – 2 Sets of FREE Bonuses

With the Forward Head Posture FIX program, you will get these bonuses:

You get the “Lower Back Pain Lifestyle Audit " program. This is a fact-packed video presentation that helps you instantly identify those factors at home or at work causing the problem.

You will also get hold of the “10 Best Natural Sleep Solutions". This is a practical guide to having your best night’s sleep ever — giving you more energy and greater vitality — without medication.

#2 - Guaranteed

You will not only be satisfied, I guarantee you will be thrilled and amazed with the Forward Head Posture FIX program. If you are unsatisfied, you can simply email me and ask for a prompt and courteous, no hassles, no questions asked, 100% refund.

And the #1 Reason to grab Forward Head Posture FIX program TODAY:

#1 - EVERYTHING goes back up to regular price, tomorrow.

The ONLY way you can get all this stuff on sale, is to get it today.

The total cost of the entire system, including the surprise bonuses are way less than the cost a physical therapy session!

==> Forward Head Posture FIX Launch Sale Ends Tonight!

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P.S. I just can't stop myself. Here are more bonus reasons!

Walk taller - correcting your posture may add up to two inches to your height as your body naturally lengthens and your curved back and shoulders straighten, bringing with it greater confidence and impact when you walk in the room

Maximum performance - confidently work out to your maximum and strive to hit peak performance without fear of injury

Sleep better – wake up feeling refreshed, energized and ready to take on the day when you get the best night’s sleep of your life

Boost testosterone — moving into correct posture for two minutes can instantly increase testosterone by 20% and decrease cortisol by 25% which is the hormone that inhibits weight loss and keeps you fat.

Greater confidence - People with slumped shoulders display a lack of self confidence. According to a study, 92% of people were able to generate positive thoughts by adopting a better posture. If you have good posture, you’ll make a positive impression on others and instantly feel more confident and empowered.

Look and feel slimmer - correct your posture and you’ll automatically look slimmer, when you lose the ugly turtle neck that squashes your belly outwards. As you start fixing your posture, you’ll notice your clothes start to fit a little better. You’ll also notice more and more comments from colleagues and friends that you look like you’ve lost weight, even turning heads in the office.

Slow down the aging process — as your joints degraded faster due to Forward Head Posture, so its elimination will roll back the process. With a better, more balanced posture, the chance of developing a hunch as you get older rapidly decreases.

Break free from neck, back and shoulder pain — without the stress on your neck, shoulder and back muscles the pain will dissipate along with the tension headaches.

Breathe easier — once the body is correctly aligned suddenly your respiratory function begins to improve. There is a direct link between improved lung capacity and better posture.

Focus more effectively — with a more balanced posture comes greater blood flow to the brain, more oxygen from being able to breathe more easily and less “brain fog”, allowing you to think and act more clearly.

Last Chance to Rid Yourself Of Ugly Forward Head Posture – Ends Tonight



Subject: Still up?

Email Body:

Are you still up?

If you are, there might still be time to get in on this.

You'll like it and it should really help you out.

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BONUS EMAILS. Fire at Will

Great for all Health & Fitness Lists

Subject: Top 3 Celebrities With Horrible Posture

Image URL:https://exercisesforinjuries.com/wp-content/uploads/2014/11/misc121-2.png

Email Body:

Can you figure out who are these top 3 celebrities with horrible posture?

According to new research, people spend about 5 hours each day on their smartphones, tablet or computer. This has a big toll on your body!

I bet you are looking down at your device reading this email — back slumped, head forward and shoulders rounded, right? Did you know that you are putting yourself at risk by doing this?

I know there’s no way you’re ditching your devices. The good news is that it’s pretty simple to correct your poor posture — whatever your age, gender or health condition may be.

====> If you like one of the celebrities on the image above, then make sure to check this out to fix your poor posture.

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P.S. The celebrities in the image above are Justin Beiber, Bill Gates and Taylor Swift.


Great for all Health & Fitness Lists

Subject: Ugly Forward Head Posture
Subject: Text Neck
Subject: On Your Phone?

Image url:

Email Body:

We've been talking about Ugly Forward Head Posture all week and what you can do to fix it in less than 15-minutes.

Sometimes it's called, Text Neck, Tech Neck, Giraffe Neck, Chicken Head and even Turtle Neck.

Do you have a neck like one of the animals in the picture below from texting too much?  

If you do, you're not alone.  Close to 90% of the population has this condition.

I was one of them too until I started using this.....

15-minute routine get rid of ugly text neck

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Great for Strength, Muscle, Performance Lists

Subject: Elevate Testosterone By 20% With THIS Morning Movement (Takes

Image URL 1: https://forwardheadposturefix.com/images/shorter-fatter-forwardneck.jpg

Email Body:

If you act strong and think strong, you will most likely ‘feel’ strong.

When it comes to improved posture there is real science proving a positive chemical reaction in the body.

A study by graduate students at Harvard and Columbia University concluded that displaying a ‘power-pose’ absolutely had effects on how the body functions. 

Basically Form = Function.

It was found that High-power posers experienced elevations in their testosterone levels with decreases in cortisol levels.

This also increased their feelings of power and tolerance for risk while low-power posers exhibited the opposite pattern. 

In other words, if you’re slouching with your head down and arms closed off, chances are your feelings of self-confidence and power are at rock bottom.  You don’t feel like a winner and therefore you won’t be a winner.

Holding a power-pose will boost muscle building testosterone levels, lower your stress causing and fat storing cortisol levels and increase your feelings of power and risk.  

All of those traits sound vital to achieving peak physical and mental performance as I’m sure you would agree.

This is why if you’re an athlete looking to perform at a high level, you always maintain a strong posture showing your opponent or onlookers that you’re ready and up to the challenge.  This is not just for show, there are real hormonal implications involved.

So how do you ‘carry’ yourself?

When you walk into a room, into the gym or on the field, do you stand tall and confident with your head held high, shoulders back and chest forward?  

Or do you look down at the ground with your neck bent forward, back rounded and arms crossed?

Maybe you never gave it much thought before but now that you know how critical this ‘power-pose’ is, it’s time to act.

The study actually found that by holding a strong, powerful posture for just 2-minutes that it had tremendous impact on the subject’s physiological, psychological and behavioral state.  

Here’s How to do the Movement and Quickly Get Yourself into a Position of Power:

NOTE: You can do this movement from a standing or seated position. Example below based on seated.

•    From a seated position, first tilt the pelvis forward creating a slight arch in the lower back which immediately helps to raise the chest.  

•    Then pull the shoulders down and back with your arms at your side.

•    Next, lift the head and slightly tuck the chin making yourself as tall as possible.

•    From this position you should now feel your back, glute and abdominal muscles working to hold you in this strong alignment.

•    Begin by just holding this position for 5-10 seconds at a time and progress to holding it up to 2-minutes.  


Want to increase your testosterone even more?

Use this Morning Routine of 10-exercises to boost confidence, improve breathing and increase your energy & T levels.

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Great for Strength, Muscle, Performance Lists

Subject: Quick Tip to Increase Your Deadlift (Pain Free)

Image 1 URL: https://www.unlockyourhipflexors.com/img/testimonials/chris.jpg

Image 2 URL: https://www.forwardheadposturefix.com/images/texting.jpg

Email Body:

Have you ever seen yourself do a deadlift?  

I don’t mean looking forward into a mirror since that doesn’t reveal much about your form.  It’s from the side that you can really see what’s going on with your spine while pulling some weight.

So that you have a good understanding about what I’m going to discuss, do yourself a favor next time you deadlift and set up a camera (or have a friend take a video) and record yourself doing a deadlift from the side.  Get a couple of reps and watch yourself a few times.  

What did you see?  What did your head and neck look like from start to finish?  Were you looking forward?

Regardless of techniques like conventional or sumo deadlift one thing must remain the same and that’s having a neutral spine.  The spine of course is essential in all that we do and to maximize our performance, we need to be in optimal position as often as we can.

FHP or Forward Head Posture is a problem affecting approximately 90% of people in America.  We look down so much at our cell phones, personal computers, tablets and don’t even realize the damage we are causing our cervical spine.  It can also be found while driving since many people sit without ever using their head support.  You are driving with forward head position.

With all of this ugly forward head position in our lives we create an imbalance in the muscles supporting the head.  I think we can all agree that the head is fairly important in our lives so fixing this issue is imperative for not only improving performance but overall quality of life.

So now we go from this ugly forward head position or “texting neck” all day to the other extreme while executing the deadlift.  Let me explain.

The nasty habit that is found in gyms across the world is that ‘head up looking at the horizon’ approach to deadlifting.  As athletes, we are always told to ‘look ahead’ and ‘don’t drop your head’ and that is usually good advice in most sports but NOT when it comes to the deadlift.

When the body hinges at the hips in preparation to pull weight from the floor, the spine is no longer vertical but angled forward.  The angle can vary from person to person but all things considered, the body is somewhere near a 30-45 degree angle just before the lift begins.

So why lift the head to look straight ahead?  Because it just “feels” right and you’re so used to looking into the mirror or at the wall you don’t even realize you’re doing it.
But don’t be fooled, sometimes we let our eyes have too much influence over our bodies.  

In this stationary exercise, it is MUCH more advantageous to maintain proper spinal alignment which means our head lines up perfectly with our mid and lower back down to our hips.

There is a very simple test you can perform in minutes to FIX this technique problem. You will have to grab a friend to assist with this.  

Place a foam roller or wooden dowel against your head, back and butt and have your buddy hold that in place as you go through a rep.  The key is to keep all 3 points touching the stick or roller the entire rep.  If the head, mid-back or glutes pull away from the object then that is what you need to fix.  In most cases, it’s the head that’s the issue.

Here is why this is a problem.

Cranking the neck and lifting the head puts unnecessary pressure on the cervical spine and wastes energy that should be in the back, shoulders and hips.  This ugly bending of the head to focus your vision on the horizon can lead to neck pain and a decrease in performance.

Since our neck holds our head on our body, I would say that placing it in uncompromising positions especially while performing maximal lifts is a very wise choice.  

Avoiding ugly head position ensures proper breathing (unrestricted airway), better nerve messaging from the brain to the body and helps to avoid unwanted strains and pains that may occur in the muscles supporting your head like your traps, scalene and sternocleidomastoid muscles.

Your chin should stay tucked in the entire movement.  The thing to remember is that you cannot have any leaks of energy.  If your head is raised and your cervical spine is bent, that is a leak.  You wouldn’t twist or rotate your head while doing a squat or bench press, would you?  No.

The chin tuck from beginning to end helps your spine brace itself against the load and perform the deadlift in optimal spinal position.  If the deadlift is important to you and you do it repeatedly, this simple correction could mean the difference in a new PR or a few extra reps on a heavy set.

This proper spinal alignment should become habit in all phases of your life.  

Tuck your chin and sit tall when working at your desk, driving your car or sending a text.  Bring some balance back to your abused and damaged neck muscles and FIX your ugly forward head posture.

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Great for Health & Fitness Lists

Subject: What Justin Beiber Taught Me In 2016
Subject 2: Very Troubling Justin Beiber Pic

Image 1 URL: https://www.criticalbench.com/wp-content/uploads/2016/03/Beibs.jpg
Image 2 URL: https://www.criticalbench.com/wp-content/uploads/2016/03/3-headed-monster500.jpg

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Are you a Belieber?  I certainly am.  But not in the way you might think.

I “beliebe” Justin has horrible forward head posture after seeing that police profile picture that became famous not that long ago due to his accentuated head position and his childish behavior.  

I did realize something very troublesome about that photo.

Unfortunately, Justin Beiber’s profile image is not unique.  

His extreme forward head position is a very common and very scary problem plaguing millions of people around the world. 

In fact when you look up the term "Forward Head Posture" on Wikpedia they show Beiber's picture as an example.  Screenshot below.

In today’s tech crazy world, people are attached to their cell phones, tablets, kindles and laptops nonstop.

It’s unlikely this will change anytime soon, in fact it will only worsen.  Go just about anywhere and you will see at least half the people communicating on one of these gadgets even when in the company of others.

It doesn’t even stop there since this poor head position is commonplace when driving a car or sitting in front of our home computers.

I’m no different, my cell phone goes everywhere with me and I drive several miles per day in my car.

So why is technology quickly destroying our posture, namely our head posture?

The answer is that a majority of us use poor body position while engaging in cell phone or computer activities and while driving.  Our head is typically in a forward leaning position or on many occasions looking downward.

This is commonly known as Forward Head Posture or FHP.

This position all by itself isn’t necessarily bad since our body is designed to move in many different positions but we begin to cause some serious trouble when this is repeated and sustained for hours per day. 

With repetition, this head movement is rapidly hurting our neck muscles and cervical spines.  Without getting too technical, we have created a huge imbalance in the muscles that support the head.  The muscles on the anterior or front of the neck called the sternocleidomastoid and scalene muscles have become over used.  Because of this dominance, they have tightened up.

In contrast, the posterior muscles of the neck (like the upper trapezius) have weakened from inactivity.  Since everything is connected in the body, you can imagine the kind of domino effect this has on other things like the shoulders, pectorals and mid-back.

The good news is that you are in good company since 99% of America either uses a cell phone, drives a car or sits for hours at a computer every day.  We are in this fight together.

Usually I ask people if they are a 1%er.  That means are they willing to do what others aren't in order to create their legacy of strength.

But today I'm going to ask you are a 99%er?  If you answered yes, click the link below asap.

If you think you might have Forward Head Posture (Text Neck) please click here to find out what to do about it right now.

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