Fix “Buzzard Neck” The Easy Way

Dr. Amy Konvalin shows us how:

It’s about posture:

Sitting or standing for long periods leads to “buzzard neck”, where your head moves forwards from your shoulders and increases neck and shoulder tension.

This is more than just an aesthetic concern—it can cause huge problems for your spinal health as a whole, and by extension, your breathing, circulation, and brain. Further slouching limits diaphragm movement too and causes shallower breathing, tight shoulders, and neck stiffness, as well as gradually compressing your organs. It’s not good.

If you’re going to sit, then:

1. Sit on a firm chair, and rock on your “sitbones” until your shoulders stack over your hips and your head balances over your shoulders
2. Set your hips slightly higher than your knees to encourage a light anterior pelvic tilt and easier upright posture

You can then also do some other posture-improving exercises while you’re there:

• Chin tuck: glide your chin straight back to lengthen your neck
• Scapular retraction: gently squeeze your shoulder blades together and release
• Shoulder shrug: lift your shoulders towards your ears, then press them down lightly
• Diaphragmatic breathing: inhale through your nose and exhale through your mouth like blowing out a candle

Best, of course, is to sit as little as reasonably possible, and include frequent movement breaks whenever you reasonably can.

For more on all of this, enjoy:

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Want to learn more?

You might also like:

The Pains That Good Posture Now Can Help You Avoid Later

Take care!