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Perfect Posture in 5 Steps (BAD POSTURE BUSTER)

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Rating: 4.0; Vote: 1

Bad posture is so common, it-s a rarity whenever you see someone that has perfect posture. That said, I think a lot of this has to do with the fact that the postural advice and tips we are being given to try and help straighten us out are doing more harm than good. Learning how to get good posture can be downright confusing. In this video, I-m going to show you 5 simple steps to perfect posture that you can actually implement by the time you are done watching. Going to throw in a drill that you can do that will help to keep the posture for the long term as well. In order to achieve perfect posture you must have a respect for how important it is in the first place. When you are lifting weights, you should always be sure to try and lift from a position of biomechanical strength. When you have bad posture, you are asking your body to try and produce force out of a compromised position. You not only end up being far weaker from this position but you are begging for an injury as well. You can start to fix bad posture by starting from the top down. Here, we want to first focus on the neck. Now many people will tell you that you have to focus on the chin and on tucking it back or standing against a wall and retracting it into the wall. This is not only awkward but hard to tell when you are even doing it right. Instead, you can get your neck into a vertical position in the middle cervical segments by simply standing sideways in a mirror and correcting the forward angle of the neck. Next you want to work on those shoulders. Again, here you are told to pinch your shoulder blades together. This becomes a problem because when you don-t do this correctly you wind up looking like a chicken. Instead, you can accomplish both the back and down movements of the shoulders by focusing on the sternum or breast bone instead. Make sure that the top of it is not angled downwards at all, but rather completely level (as if a glass of water. Next you want to be sure that you engage your abs. I-m not talking about flexing them but rather contracting them so that you can support your spine from below. This simply requires you to tighten your midsection and hold it without holding your breath. Next we control the position of the hips and pelvis. Due to all of the sitting we do throughout the day, we have a high tendency to have tightened hip flexors that pull our pelvis into anterior tilt. You can quickly counteract this with a squeeze of the glutes. This activation of the posterior chain muscles will pull your pelvis into a posterior tilt. If you are already anteriorly rotated this will most likely get you back to neutral, which is good. Finally, the knees always have a tendency to give in and flex a bit. This causes you to sag and hang on your pelvic ligaments. Instead, actively contract your quads and this will straighten you up and lock in your posture. Perform the exercise shown at the end a couple times per day to train these dormant postural muscles how to engage when you are not thinking about it. If you want to complete system that trains you like an athlete and helps you to build bigger muscles while staying ripped and lean (to show off your new perfect posture) head to and get the ATHLEAN-X Training System
Date: 2022-04-22

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Comments and reviews: 10

Rusty
I am in my early 60's and had what I thought were neck problems. After a car accident 12 years ago the pain went to strong and too many Frankenstein doctors wanted to do neck surgery. After escaping that frenzy with a chiropractor I was able to maintain but my posture continued to weaken and I decided this time to not go the pill route except for vitamin C. I am about 2 months into physical therapy videos this one gives the most and the most solid way to get your old dude body back to life. I have a military/martial arts background and all the push ups and sit ups deformed me. The martial arts helped counter that but there was some muscle over development in my rib cage structure that has never been corrected until about now. After 2 months of stretching and studying muscle anatomy today became my first very low pain day without pills. A week ago was when I got this exercise going. I realized a few weeks ago this issue is a head to toe problem and this video validates it with the solution. Thank you very much!
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Marek
Jeff, literally this is my first day of addressing my posture issues (anterior pelvic tilt, kyphosis, scapular wings. I'm just watching all of your videos on this topic and I just tried out the superman exercise and I am not kidding - after first repetition I noticed that the pelvis stayed forward and my mid-back kept straight. Thanks so much, you are amazing.
P. S. I am also working on my IT band with the help of yours. It's been two weeks since I've been doing your exercises combined with stretches from other videos which work for me because with yours, I don't feel any stretching. I do the exercises two times a week and the stretches daily and I already feel the difference. The pain is gone but I am still skipping my leg and cycling workouts just to give the band more time to recover and its connected muscles to strengthen.
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Stephanie
I really appreciate all your videos so thanks! I have a question I-m in physical therapy I supposedly had costochondritis I-m not quite sure if that-s true. I-m working on correcting my posture with both physical therapy and chiropractic work for the first time ever in my life. I asked my physical therapist why my right clavicle is a little higher than my left one and she said -some people are just made that way- but I don-t think that-s correct. What information do you have about this if any? My right clavicle, where it connects to my SCM is higher than my left. My right shoulder blade also -thunks- often when doing certain workouts-
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GuruOnNet
1) neck: 1: 00 straighten neck towards ceiling
2) shoulders: 2: 06 balance glass of water at sternum
3) Engage core: contract abs
4) glutes: tighten glutes to reduce anterior pelvic tilt
5) knees: straighten knees
Posture Exercise: Superman abs crossover external rotate with resistance tube at 5: 25
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Fred
My opinion is that this method alone will never correct posture if there are -knotted- muscles in the upper back towards the shoulders. Myofascial release must occur before trying this exercise. Is anyone in agreement with me or does anyone think a release of the -knotted- muscles is possible with this exercise?
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Rehab
Sorry Jeff. You can not achive optimal posture by strengthening fascial muscels only. waist of time. The most evidens based training for kyphosis extending and maintain optimal posture is strenght exersises for the postoral muscels for ex. Semispinalis, multifidus, and rotatores. right or wrong?
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Jesus
This actually helps breath n flex ur abs that's putting ur spine in a neutral spot the more u do it the straighter ur shoulder will get plus you will breath better bc the chest is holding ur shoulder from going up when we breath. tense on shoulder will make your breathing a Lil heavy
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Leo
Mother of god, I realized that contracting my abs felt kind of good, but I though I would look ridiculous and forced, like -this little skinny guy is trying to look muscular-. turns out it's the right thing to do! can I give more than one thumbs up to the video?
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Matthew
Last one is controversial. Strengthening our quads is good, but if we mindlessly lock our knees it's a sign of our hips being unstable/weak/tilted.
Ps - I know he address our pelvis in a previous step, but I still find it to be controversial
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Colin
Yeah real good Jeff. If only I could have found this before two torn Supraspinatus. Then if I could have avoided a bit of depression too that would have helped. No point lifting in the gym if the frame is faulty. I found that out the hard way.
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