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The Easiest Way To Fix Your Posture At Home (Just 3 Exercises)

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Rating: 4.0; Vote: 1

Although I have made past videos that work on this how to fix bad posture and how to fix hunched posture issue, I understand that many of you just wont be consistent when presented with a ton of different posture exercises. I get it, corrective exercises for posture are not fun for most people. So, in this video I thought Id create a routine that shows you how to potentially achieve a proper posture with the least amount of effort. So, when it comes to how to fix your posture, there are just 3 moves. Its important that we first understand the reasoning behind posture exercises. As a result of sitting hunched over, your mid-back has lost some of its ability to extend upright and leads you to a kyphosis and a hunchback posture. As a result, certain mid-back muscles (e. g. lower traps, get weakened and their activation actually become inhibited. Whats the solution? Well, first were going to work on mobilizing our mid-back. Then, after we mobilize the thoracic spine well work on a lower traps exercise to work on activating and strengthening them. First, when it comes to how to fix bad posture, were going to work on some thoracic mobilization. To set up, lay on your back with your knees bent and place the foam roller around the level of your shoulder blades. Then, place your hands behind your head to support your neck. From here, contract your abs and then leading with your head, slowly arch your upper back over the foam roller. Return back to the starting position and then repeat that for a few more reps. Make sure that as you do so, you arent letting your ribs flare up and lower back arch. After you do a few more reps in that position, continue moving the foam roller further down each segment of your back and repeat until you reach the end of your mid-back region. Next, we want to use an exercise thatll help our body engrain that mindful awareness of how to actually extend at the mid-back. To do so, well use thoracic cat cows. Next, once weve successfully mobilized our mid-back with the previous 2 exercises for posture, were now going to temporarily be in a much better position to be able to activate and strengthen our lower traps for long term results. Well use something called the modified prone cobra. Practice this daily, and once youre able to activate your lower traps quite well here without compensating with your upper traps, we want to then swap your lower traps exercise for more difficult progressions. But the main goal of this is to gradually move through these each of these exercises over time as you master each progression. So, if you want proper posture, take your time and dont rush through these. To summarize the daily routine, heres the action plan: Spend 10 minutes to cycle through each move in order: Move 1: Thoracic Extension ( 1 minute) Move 2: Thoracic Cat Cows (10 reps) Move 3: Lower Traps Exercise (10 reps with 5-10 second holds at top position) Level 1 = Modified Prone Cobra Level 2 = Behind Head Raise Level 3 = W Raise Level 4 = Y Raise Perform this routine 1-3x/day to break up long periods of sitting/standing. Overtime, by consistently devoting at least just 5-10 minutes a day to work through this how to fix your posture routine, you should notice a significant improvement in your ability to activate your lower traps and other important mid-back muscles that have been weakened. This will then enable you to actually use these muscles more not only when you stand and sit throughout the day, but also in the gym with movements like the pull-up, lat pulldown, and rows that normally should be strengthening these muscles. And as a result of this, youll be able to see long lasting visual improvements in your hunched over posture which can in turn creates a lot more relief upstream in your upper traps, neck, shoulders, and potentially even downstream in your lower back and other areas. And for a step-by-step program that shows you exactly how to properly train these often overlooked muscles, and combines it with a weekly weights routine so that you can build lean muscle while improving your posture and various imbalances in the process, then simply take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below: LINK TO FOAM ROLLER: : Music by Ryan Little - Body Language
Date: 2022-01-03

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Comments and reviews: 10

sport
You will need:
5: 13 - Thoracic Extension Mobilization
5: 44 - Thoracic Cat Cows
- Lower Traps Strengthening (Over time move to higher levels)
Level 1: 7: 27 (Modified Prone Cobra)
Level 2: 8: 29 (Behind Head Raise)
Level 3: 8: 45 (W Raise)
Level 4: 9: 01 (Y Raise)
(Copied it to find this easier)
reply

Kanad
You are definitely accelerating, your videos and material are getting better every time I see them. Your videos are life changing, scientifically backed, and straight up reliable. Youre the trainer we need, not the trainer we deserve, and if I ever meet you Im buying you a drink
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sport
Many physios recommend rowing-type movements (e. g. with a stretch band) - are these not as effective? Btw, I liked the modified cobra exercise (and having watched the video again in more detail, I really appreciated all the theoretical framework that's gone into this)
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TheMizzt
Where do you stand with back braces that you wear to hold your shoulders back as you go about your day? So many times I get recommended to wear them, but I'm worried they will have the opposite effect and actually weaken my muscles further.
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Scott
Move 1: 5: 13 (Thoracic Extension Mobilization) - without Equipment
Move 2: 5: 44 (Thoracic Cat Cows) - without Equipment
Move 3: 7: 26 (Lower Traps Strengthening - Modified Prone Cobra) - without Equipment
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lukashenko
what about spinal compression limit you mentioned in other video, does modifed prone cobra exercise exceeds it's limit?
i have a lower back problem too so i don't want to aggravate.
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William
This video hits the nail on the head! I have all of these symptoms and even shooting pain in my right upper traps from sitting at a desk all day. Thank you for your work
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Jeremy
How many of you did I catch with that intro; )? Hope you enjoyed this one! Comment below what other topics youd like to see me cover and Ill get on it!
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tommy
What happens to me is when is put my elbows together forward like a boxing guard, my back seems awkwardly curved suddenly fom te side like a 7
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Liz
3: 40 would it be the Same doing this while Standing with the Back to a wall, pushing away from the wall by moving shoulders Backward?
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