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The Best Posture Workout At Home (FIX YOUR HUNCHBACK)

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Rating: 4.5; Vote: 2

I'm going to show you how to fix your posture with 5 simple yet effective exercises. Well cover a few causes, go through some posture correction exercises, and combine this all into a 10-minute posture workout routine with instructions. By the end of this video you should feel immediate relief from your rounded shoulders posture and will have a 10 minute go-to routine packed with posture exercises to keep these improvements for life. First, we need to cover where this rounded shoulders posture came from. Your body is an adaptation machine. In as little as 3 months of prolonged sitting and standing in hunched over positions, your body will adapt to become more efficient at being in that position all day. Combine this with the fact that we tend to worsen the problem when we workout. We focus on training the muscles we can see in the mirror while neglecting the ones we cant (backside muscles. This leads to a really tight front side that pulls our back forward and a really weak backside that cant straighten it out. To fix this, well use a method proven effective in multiple papers: a 10 minute corrective routine that involves 2-parts. Part 1 of the posture correction exercises will focus on mobility to loosen up the back. The first exercise will extend the back upright, the second will rotate the back, and the third exercise will teach your body how to move in its new upright position. Then in part 2, to maintain this new posture long term, immediately after the mobility well use two exercises to activate and strengthen the weakened muscles in our back. This is what your posture workout routine will look like: Mobility: Prayers Stretch: 2 sets of 10 reps Quadruped Reach: 2 sets of 6 reps Shoulder Dislocations: 1 set of 10 reps Strengthening: Pull Aparts: 2 sets of 10 reps YWTs: 3 sets of 6 reps The routine works either on its own if done consistently at least 2-3 times a week or even as a warm up right before your upper body workouts, as long as you implement it while making an effort to get up and move frequently the rest of the day. So. The first of the posture exercises well do is one focused on mobility. Itll help extend your back upright. And its none other than the prayer stretch. Avoid cheating by bending the lower back instead of the upper back when you perform these. You should feel a deep stretch in your upper back and lats. Next, well use a rotation exercise to loosen the back even more with the quadruped reach. Grab a pillow or foam roller, get on all fours with your knees under your hips and hands under your shoulders, and squeeze the pillow or foam roller between your legs. This will help prevent you from cheating. Breathing throughout each rep is essential for fully opening up your upper back, so make sure to inhale on the way down and exhale on the way up rather than holding your breath. Now that our upper back is in a better position from the last 2 exercises, we then want to re-teach it how to stay, and move, in this new upright posture. The exercise well use is called shoulder dislocations. If you dont have a band, you can use a bed sheet instead with an overhand grip. From there, bring your arms over head and down towards your butt, and then back overhead to the starting position to complete a rep. You should feel a deep stretch in your chest and your upper back muscles working to stabilize your arms. Remember to avoid arching your lower back and sticking out your gut as you perform this particular exercise. When it comes to how to fix your posture, the key to long-term success lies in activating and then strengthening the back muscles that are weak. The first exercise well use is the pull aparts. Avoid arching the lower back or shrugging your shoulders up as pull the band apart. If you dont have a band, you can perform the scarecrow instead. Now well add a little more difficulty with the YWTs. Try not to allow your arms and hands to touch the ground throughout.
Date: 2022-01-03

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Comments and reviews: 7

Plastic
hey jeremy, i have been watching your videos and learning a lot from them, so thanks for being on YT!
i have a very specific life regime which involves lots of cycling (for work) and i would like to get your advice. i wanted to email your company and be advised but i cannot find an email address. just wanted to know if i could get a personalised program. ciao!
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Project
I just finally got a cable crossover and I've been doing some exercises that work the muscle similarly and it's been helping with my posture but some of these look like they might help even better so thank you for the tools.
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Ral
At what moment during the day would you recommend doing these exercices? In the morning before going to the office? Or after working at the gym prior to a workout? After the workout? Thank you!
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The
Exercise 1- doesnt stretch my lats. It hurts my neck & right arm. Also, the top of my head extends beyond my elbows so I cant lower my head below the bench. Thumb down on his exercise.
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Preddae
Does he say for the last exercise to not let arms and hands to touch the ground or arms and head? Should we keep the head on the ground or a bit above?
Thank you
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YASH
I was searching for this video cauz I got the exactly same back u should in the beginning. Thnku for this video time to rebuild ma back
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Henrik
How does this compare to your previous video on the matter The PERFECT 10 Minute Daily Posture Routine (FIX YOUR SIT?
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