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welcome everyone dr mandel here i have an amazing technique that you can do every day at home particularly in your bed to help the curve within your neck as well as strengthening the core muscles to help stabilize the entire spine you look at the majority of people today spending hundreds and hundreds of hours looking down at their smartphone in this forward head position that curve in our neck starts to change starts to become straightened and even reversed so from this forward head posture the curve starts to reverse giving us this hunching appearance causing forward rounded shoulders causing lots of potential problems on the discs and the nerves although thank god for the miracle of a t-shirt this little shirt rolled up like this can do wonders to help correct this condition so you can use a rolled up towel or even better a rolled up t-shirt because itamp;#39;s more narrower allowing us to be able to get that shirt into the middle of the neck area and really get that middle of that