Fix Bad Posture in 22 Days (WORKS EVERY TIME)
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Date: 2022-04-22
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Comments and reviews: 10
Khvostov
Thoraxic Spine Test (2: 06) Exercises: (2: 55) Kneeling T-Spine Stretch (3-4 x 45s)-
Hamstring Test (4: 30) Exercises: (5: 13) Hamstring Wall Stretch (3-4 x 45s)-
Calves Test (6: 30) Exercises: (6: 52) Ankle Drop Stretch (2x 45s Straight Legs, 2x 45s Bent Legs)-
Abs Test (8: 08) Exercises: (8: 44) Bow Stretch (3-4x 45s) OR (9: 06) (Physio ball)-
Hip Flexors Test (9: 45) Exercises: (10: 28) Lunge and Reach Stretch (3-4x 45s, On Tight Side/s)-
Hip Internal Rotator Test (11: 20) Exercises: (11: 54) Pretzel Stretch (3-4x 45s, On Tight Side/s)-
STRENGTHEN-
Thoraxic Spine Exercises: (3: 43) Banded or BW Face Pulls, hell yea jeff (3-4x 12-15 reps)-
Hamstring Exercises: (5: 50) Box High Hip Lifts (3-4x 10-12 reps both legs)-
Calves Exercises: (7: 33) Banded Toe Pulls (3-4x 12-15 reps) (Do this every SECOND strengthen day, or you might get shin splints) (borh legs)-
Abs Exercises: (9: 25) Supermans (3-4x 12-15 reps)-
Hip Flexors Exercises: (10: 59) Glute Bridge Heel Tap (3-4x 10-12 reps EACH leg) (The video has a bit of a mistake where the exercise is titled -Supermans-)-
Hip Internal Rotator Exercises: (12: 18 Frog Glute Presses (3-4x 12-15 reps)
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Thoraxic Spine Test (2: 06) Exercises: (2: 55) Kneeling T-Spine Stretch (3-4 x 45s)-
Hamstring Test (4: 30) Exercises: (5: 13) Hamstring Wall Stretch (3-4 x 45s)-
Calves Test (6: 30) Exercises: (6: 52) Ankle Drop Stretch (2x 45s Straight Legs, 2x 45s Bent Legs)-
Abs Test (8: 08) Exercises: (8: 44) Bow Stretch (3-4x 45s) OR (9: 06) (Physio ball)-
Hip Flexors Test (9: 45) Exercises: (10: 28) Lunge and Reach Stretch (3-4x 45s, On Tight Side/s)-
Hip Internal Rotator Test (11: 20) Exercises: (11: 54) Pretzel Stretch (3-4x 45s, On Tight Side/s)-
STRENGTHEN-
Thoraxic Spine Exercises: (3: 43) Banded or BW Face Pulls, hell yea jeff (3-4x 12-15 reps)-
Hamstring Exercises: (5: 50) Box High Hip Lifts (3-4x 10-12 reps both legs)-
Calves Exercises: (7: 33) Banded Toe Pulls (3-4x 12-15 reps) (Do this every SECOND strengthen day, or you might get shin splints) (borh legs)-
Abs Exercises: (9: 25) Supermans (3-4x 12-15 reps)-
Hip Flexors Exercises: (10: 59) Glute Bridge Heel Tap (3-4x 10-12 reps EACH leg) (The video has a bit of a mistake where the exercise is titled -Supermans-)-
Hip Internal Rotator Exercises: (12: 18 Frog Glute Presses (3-4x 12-15 reps)
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Succ3200
I-ve been having some pretty bad lower back pain, initially thought it was due to my really tight hamstrings and therefore stretched them out a ton for a few days with minor success. I now know my pain is most likely due to my hard earned -gamer- postures, so I will come back to this comment to track my progress as a form of self motivation.
Day 1: failed tests 1-4, passed 5, failed 6. I have all the necessary equipment available for stretching and strengthening.
Day 2: first stretching day complete, some were pretty difficult for me to do, however I was able to complete all for 45 seconds at a time. Afterwards I noticed some immediate back pain relief. Looking good so far.
Day 3: strength day complete, definitely hit some problem areas very well. Some exercises were difficult, but worth it.
Day 4: good stretching day, some exercise still difficult but definitely possible, I-m already noticing a lot of improvement and my back pain caused by my insanely tight hamstrings is almost completely gone.
reply
I-ve been having some pretty bad lower back pain, initially thought it was due to my really tight hamstrings and therefore stretched them out a ton for a few days with minor success. I now know my pain is most likely due to my hard earned -gamer- postures, so I will come back to this comment to track my progress as a form of self motivation.
Day 1: failed tests 1-4, passed 5, failed 6. I have all the necessary equipment available for stretching and strengthening.
Day 2: first stretching day complete, some were pretty difficult for me to do, however I was able to complete all for 45 seconds at a time. Afterwards I noticed some immediate back pain relief. Looking good so far.
Day 3: strength day complete, definitely hit some problem areas very well. Some exercises were difficult, but worth it.
Day 4: good stretching day, some exercise still difficult but definitely possible, I-m already noticing a lot of improvement and my back pain caused by my insanely tight hamstrings is almost completely gone.
reply
Lava
dont mind me.
1: 24 22 Days
2: 05 Thoracic Spine Test
2: 54 Thoracic Spine Stretch
3: 32 Thoracic Spine Exercise (3: 56 Alternate)
4: 12 Hamstring Test
4: 54 Hamstring Stretch
5: 31 Hamstring Exercise
6: 09 Calf Test
6: 40 Gastroc Stretch (7: 00 Soleus Stretch)
7: 33 Anterior Tib Exercise (Every other strength day)
8: 07 Ab Test
8: 38 Ab Bar Stretch (9: 05 Ab Ball Stretch)
9: 22 Ab Exercise
9: 45 Hip Flexor Test
10: 21 Hip Flexor Stretch
10: 56 Hip Flexor Exercise
11: 20 Hip Test
11: 51 Hip Stretch
12: 16 Hip Exercise
reply
dont mind me.
1: 24 22 Days
2: 05 Thoracic Spine Test
2: 54 Thoracic Spine Stretch
3: 32 Thoracic Spine Exercise (3: 56 Alternate)
4: 12 Hamstring Test
4: 54 Hamstring Stretch
5: 31 Hamstring Exercise
6: 09 Calf Test
6: 40 Gastroc Stretch (7: 00 Soleus Stretch)
7: 33 Anterior Tib Exercise (Every other strength day)
8: 07 Ab Test
8: 38 Ab Bar Stretch (9: 05 Ab Ball Stretch)
9: 22 Ab Exercise
9: 45 Hip Flexor Test
10: 21 Hip Flexor Stretch
10: 56 Hip Flexor Exercise
11: 20 Hip Test
11: 51 Hip Stretch
12: 16 Hip Exercise
reply
Keileb
Thanks for the video Jeff! I am kind obsessed with posture and form so I like videos like these. I will say though that a lot (if not all) of these stretches and exercises should be done barefoot or in completely zero-drop shoes because any kind of heel elevation gives a false level of dorsiflexion and postural change. So if you want an accurate depiction of ones flexibility you have to do it without altering your heel elevation, but don't just take my word for it. You can find a lot of stuff on this. (Nike Metcons are not truly zero-drop, contrary to popular belief)
reply
Thanks for the video Jeff! I am kind obsessed with posture and form so I like videos like these. I will say though that a lot (if not all) of these stretches and exercises should be done barefoot or in completely zero-drop shoes because any kind of heel elevation gives a false level of dorsiflexion and postural change. So if you want an accurate depiction of ones flexibility you have to do it without altering your heel elevation, but don't just take my word for it. You can find a lot of stuff on this. (Nike Metcons are not truly zero-drop, contrary to popular belief)
reply
Danielle
Well that was cool. I passed the last test from the start showing the hip internal rotators aren't tight which as he mentioned can signify weak glutes (that people tend to tell me personally at least. I actually have good external rotation. I think the internal rotators are tight they're weak because that range of motion is rather hard. What does too much external rotation with the glutes mean? Posterior pelvic tilt as my issue. :P At least it makes me feel a bit better than the glutes may not be totally weak. lol
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Well that was cool. I passed the last test from the start showing the hip internal rotators aren't tight which as he mentioned can signify weak glutes (that people tend to tell me personally at least. I actually have good external rotation. I think the internal rotators are tight they're weak because that range of motion is rather hard. What does too much external rotation with the glutes mean? Posterior pelvic tilt as my issue. :P At least it makes me feel a bit better than the glutes may not be totally weak. lol
reply
Miluraw
Reminder for myself
Plan 1: 25
Tests
Spine test 2: 05
Hamstring test 4: 29
Calves test 6: 10
Abdominal test 8: 08
Hips test 9: 49
Hips test 2 11: 22
Stretches
Spine stretch 2: 54
Hamstring stretch 4: 55
Calves stretch 6: 40
Abdominal stretch 8: 36, 9: 06
Hips stretch 10: 22
Hips stretch 2 11: 52
Strength
Spine strength 3: 33, 3: 56
Hamstring strength 5: 32
Calves strength 7: 38
Abdominal strength 9: 22
Hips strength 10: 55
Hips strength 2 12: 16
reply
Reminder for myself
Plan 1: 25
Tests
Spine test 2: 05
Hamstring test 4: 29
Calves test 6: 10
Abdominal test 8: 08
Hips test 9: 49
Hips test 2 11: 22
Stretches
Spine stretch 2: 54
Hamstring stretch 4: 55
Calves stretch 6: 40
Abdominal stretch 8: 36, 9: 06
Hips stretch 10: 22
Hips stretch 2 11: 52
Strength
Spine strength 3: 33, 3: 56
Hamstring strength 5: 32
Calves strength 7: 38
Abdominal strength 9: 22
Hips strength 10: 55
Hips strength 2 12: 16
reply
Sansa
Reminder for myself
Plan 1: 25
Tests
Spine test 2: 05
Hamstring test 4: 29
Calves test 6: 10
Abdominal test 8: 08
Hips test 9: 49
Hips test 2 11: 22
Stretches
Spine stretch 2: 54
Hamstring stretch 4: 55
Calves stretch 6: 40
Abdominal stretch 8: 36, 9: 06
Hips stretch 10: 22
Hips stretch 2 11: 52
Strength
Spine strength 3: 33, 3: 56
Hamstring strength 5: 32
Calves strength 7: 38
Abdominal strength 9: 22
Hips strength 10: 55
Hips strength 2 12: 16
reply
Reminder for myself
Plan 1: 25
Tests
Spine test 2: 05
Hamstring test 4: 29
Calves test 6: 10
Abdominal test 8: 08
Hips test 9: 49
Hips test 2 11: 22
Stretches
Spine stretch 2: 54
Hamstring stretch 4: 55
Calves stretch 6: 40
Abdominal stretch 8: 36, 9: 06
Hips stretch 10: 22
Hips stretch 2 11: 52
Strength
Spine strength 3: 33, 3: 56
Hamstring strength 5: 32
Calves strength 7: 38
Abdominal strength 9: 22
Hips strength 10: 55
Hips strength 2 12: 16
reply
Harshit
Reminder for myself-
Plan 1: 25-
Spine test 2: 05-
Spine stretch 2: 54-
Spine strength 3: 33, 3: 56-
Hamstring test 4: 29-
Hamstring stretch 4: 55-
Hamstring strength 5: 32-
Calves test 6: 10-
Calves stretch 6: 40-
Calves strength 7: 38-
Abdominal test 8: 08-
Abdominal stretch 8: 36, 9: 06-
Abdominal strength 9: 22-
Hips test 9: 49-
Hips stretch 10: 22-
Hips strength 10: 55-
Hips test 2 11: 22-
Hips stretch 2 11: 52-
Hips strength 2 12: 16
reply
Reminder for myself-
Plan 1: 25-
Spine test 2: 05-
Spine stretch 2: 54-
Spine strength 3: 33, 3: 56-
Hamstring test 4: 29-
Hamstring stretch 4: 55-
Hamstring strength 5: 32-
Calves test 6: 10-
Calves stretch 6: 40-
Calves strength 7: 38-
Abdominal test 8: 08-
Abdominal stretch 8: 36, 9: 06-
Abdominal strength 9: 22-
Hips test 9: 49-
Hips stretch 10: 22-
Hips strength 10: 55-
Hips test 2 11: 22-
Hips stretch 2 11: 52-
Hips strength 2 12: 16
reply
BLAZE
Reminder for myself-
Plan 1: 25-
Spine test 2: 05-
Spine stretch 2: 54-
Spine strength 3: 33, 3: 56-
Hamstring test 4: 29-
Hamstring stretch 4: 55-
Hamstring strength 5: 32-
Calves test 6: 10-
Calves stretch 6: 40-
Calves strength 7: 38-
Abdominal test 8: 08-
Abdominal stretch 8: 36, 9: 06-
Abdominal strength 9: 22-
Hips test 9: 49-
Hips stretch 10: 22-
Hips strength 10: 55-
Hips test 2 11: 22-
Hips stretch 2 11: 52-
Hips strength 2 12: 16
reply
Reminder for myself-
Plan 1: 25-
Spine test 2: 05-
Spine stretch 2: 54-
Spine strength 3: 33, 3: 56-
Hamstring test 4: 29-
Hamstring stretch 4: 55-
Hamstring strength 5: 32-
Calves test 6: 10-
Calves stretch 6: 40-
Calves strength 7: 38-
Abdominal test 8: 08-
Abdominal stretch 8: 36, 9: 06-
Abdominal strength 9: 22-
Hips test 9: 49-
Hips stretch 10: 22-
Hips strength 10: 55-
Hips test 2 11: 22-
Hips stretch 2 11: 52-
Hips strength 2 12: 16
reply
Matthew
I-ve been doing my exercises for about 9 weeks straight and I-ve seen a major difference. In the beginning while stretching i could feel that my neck was tight and my chest was tight but over time it went away. I had forward head posture and rounded shoulders. Im not sure how long i should be doing these exercises or if i should stop and start doing a regular workout. Thanks for this life changing free information Jeff!
reply
I-ve been doing my exercises for about 9 weeks straight and I-ve seen a major difference. In the beginning while stretching i could feel that my neck was tight and my chest was tight but over time it went away. I had forward head posture and rounded shoulders. Im not sure how long i should be doing these exercises or if i should stop and start doing a regular workout. Thanks for this life changing free information Jeff!
reply
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