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The PERFECT Daily Posture Routine (UNDO SITTING)

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Rating: 4.0; Vote: 1

m going to break down a simple to follow daily posture routine that you can do to fix your posture at home. It isn-t a long drawn out posture workout at home that is going to take you hours to do. In fact, this is an easy posture workout with no equipment to help undo the damage being done to your body by sitting too much. So the first step in learning how to fix your posture is to do a simple bar hang first thing in the morning. I shared this tip in a previous video where I spoke of the benefits of decompressing your spine by hanging from a doorway pullup bar for just 60 seconds can have on your body. If you don-t have a pull-up bar you can easily do this by pushing your hands down onto a countertop in your kitchen and lifting your body a bit. Be sure in both cases to keep your toes in contact with the floor to prevent the core muscles from tightening and getting in the way of the spinal effects you are after. At that point, the game plan shifts to how to incorporate posture correction exercises into the normal daily work flow to fix your posture. I understand that here, more than ever, people are often asked to do too much which gets in the way of their consistency and ever fixing this problem once and for all. I like to abbreviate this system with the letters G, B and S. These stand for Grab, Bridge and Squat. To make these posture exercises work all you have to do is set a timer on your phone for 30 minutes. When the timer goes off you are simply going to stand up and perform one of these moves. None of them will take you longer than a minute. When you are done, sit back down and resume working and reset your timer. The next time it goes off just stand up again and perform the next one in line. Keep rotating the posture correction exercises throughout the day ever 30 minutes. If you happen to forget one or two, don-t worry. The key to your long term improved posture is to get in the habit of not just sitting without doing anything. The Grab consists of placing your hands on your own butt. Heels of your palms on the top of your pelvis with the fingers running down the cheeks. Push forward to create extension of the hips while opening up your tight shoulders and allowing your hips flexors and chest to loosen up. Hold for just 15-20 seconds. Repeat one more time, this time actively contracting your glutes and scapular muscles to get into the position even easier. 20 seconds is all it takes here and then sit back down and resume working. The next time you will quickly lay on the floor to perform 5 reps to each side of the glute bridge and reach over. This powerful posture correction exercise is one that will awaken the glute muscles and allow you to reinforce hip flexor flexibility and thoracic spine mobility. Complete your reps and get right back to work once again. Finally, the squat is the last exercise in the sequence in learning how to improve posture while at work. Instead of performing reps of squats however, you are actually going to be just sitting into a deep squat position. This opens the hips and helps to retain deep hip flexion capability, which is something that often times gets sacrificed in arthritic hips. Reach your arms up overhead and press them into the wall. See if you can eventually touch your hands together while keeping them pressed on the wall. 4-6 reps is enough here whether you can or cannot. If you are working out right now that isn-t enough to undo the damage and get better posture. Even an hour and a half a day of training isn-t going to cut it. If you are sitting too much, exercises are needed to specifically help undo the damage. That said, face pulls are always something that could and should be added to your workouts in order to strengthen the postural muscles that are often too weak to work properly. If you-re looking for a complete workout program that will fix your posture but also help you to build a ripped athletic body, be sure to head to athleanx. com and
Date: 2022-04-22

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Comments and reviews: 10

Andr-s
copied from another comment for personal use
1. Morning hang 60 secs-
2. GBS every 30 mins of sitting down-
3. add face pulls to your workout routine-
1. Morning hang 60 secs - toes in contact with ground-
(either hanging down on a bar or just pushing up on a counter corner) -
(what it does: keep toes touching the ground for your pelvis to be able to drop, to decompress your spine)-
2. GBS - every 30 mins of sitting down - Grab / Bridge / Squat-
Set a 30 min timer whenever you sit down, to interrupt the sitting every 30 mins, with GBS. -
(after your first 30 mins of sitting down)-
G - Grab: stand up and grab your butt cheeks 4: 45-
(what it does: hip extension, knee extension (no tight hamstrings, open up shoulders and chest, increase thoracic extension)-
15-20 sec hold, then 30 sec active hold (squeeze glutes, contract shoulder blades together)-
(sit down for another 30 mins)-
B - Bridge: bridge + reach up and over to the opposite side with your hand; 5 reps each side 6: 06-
(what it does: active contraction of glutes, additional effect on the thoracic spine by reaching over towards the opposite side)-
(sit down for another 30 mins)-
S - Squat: wall-sit, but deep squat, wide 6: 44-
(for hip mobility, additional plus: ankle flexibility)-
reach arms up back behind you, slide them up (your hands may or may not be able to touch up there) 4-6 reps (or 3) -
(thoracic extension, activates rotator cuff ( internal rotation sitting)-
+ sit in deep squat 30 seconds additionally-
(sit down for another 30 mins)-
REPEAT GBS-
3. add this to your workout routine: (you know it)-
Face pulls (gym version or doorway version)-
(what it does: strengthen upper scap, upper back muscles, and rotator cuff)
reply

Piya
Jeff I want to thank you for helping me correct my posture. I had bad posture for 12-13 years. But your videos helped me a lot to correct it. I have corrected my slouchy back, shoulder, pelvis. Right now I am dealing with my abdominal strengthening because even though my spine is straight I cant lift my rib cage from pelvic. Please make video on it. Because i have corrected everything else but I can't correct this one. I tried searching for particular video for it but I couldn't find it. It's really disheartening cause i have corrected everything but my abdomen is too weak to support my rib cage or it's problem of weak chest? I don't know. Thanks in advance.
Ps. Also it would be great if you made videos for girls too regarding losing fat on hands and legs etc because I bet I am not only girl who watches it. It would be really helpful.
reply

Captain
-Poor circulation- could be far worse than most would expect. A Deep Vein Thrombosis (DVT) blood clot in either leg could lead to a fatal Pulmonary Embolism when said blood clot breaks free and clogs up the capillaries in your lungs.
Even if caught relatively early, the treatment for DVT can be expensive, around $500 a month for six months or more if you don't have decent insurance (in the US, at least. It's probably much more affordable anywhere else in the world. If it goes as far as the embolism, then you'll likely be coughing up blood and need to be rushed to the hospital. -If- you survive, there will be huge medical bills. If not, then there will still be huge medical bills. and a funeral.
reply

Marcotonio
Can anyone help? All the stuff related to posture I find mentions an anterior pelvic rotation, but I believe I have the opposite issue.
My back is slouched and all, but I sit with my pelvis tilted backwards, almost as if trying to put my lower back on the chair seat. So when I stand up I have my pelvis always forwards, while the slouched back makes it so my head stays in the right spot relative to my legs. I look like a question mark, the dot being my pelvis.
I don't know what to search for or what to work on to fix it. It gives me a sore lower back and even sacrum, I believe.
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TheGhostkick
A few years ago I rolled my ankle, I went straight to the urgent care and they took X rays nothing was broken but my ankle was swollen like a soft ball and I was unable to walk. As time went on the pain almost disappeared but I still feel it a bit and I don-t have mobility like my other ankle. I-ve been to multiple chiropractors and doctors and no one has any advice. Is there anything I can do to increase mobility and make it feel right?
reply

Daniel
What about a truck driver? I do make a point to do calisthenics at the end of every day to help combat the problems that come with sitting but Is there anything I can do at the beginning or end of the day in terms of overall stretching for posture? It-s fairly normal for a driver to be in the seat anywhere from 10-14 hours a day and we really don-t have time or the places to park that often lol
reply

sport
Thank you for these videos, I learn so very much from them. I had spinal fusion 9 months ago, and I utilize your videos to help strengthen my back (and the rest of my body. I want to avoid more surgery! I have to say though, your educating me is only %50 of why I watch, Jesse is the other %50. He's such a hoot to watch, and makes the videos fun. Don't ever let him quit! Thank you both.
reply

NYB_Kicks
Great tips! One question. I have degenerative L4, L5 and two bulging discs in the zone as well. I am reading the McGill Back Mechanics book and it says it is best to always keep the spine in a neutral position. I am wondering if it is ok to do these 30min timer stretches as it pushes the spine in a non neutral position. Thanks so much for your tips and help! :)
reply

sarah
Great video, i think every American needs to see. this is reason I ve avoided desk jobs my whole life and live in walkable area. Cant stand sitting: ) my inner intuit knew this and i guess i am glad i listened to it because I think i saved me some years, although i probably would have made more money sitting)
reply

Fredrik
Is there a way of doing the bridge part in another way so that I can get the same results even if I am working in an office. As I am wearing a shirt and blazer and have regular meetings I am not the most keen on laying on the floor multiple times of the day (I don't know how often they clean it)
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