A 20-Minute Call with My Posture Coach 

A snappy 5 minute version for you here: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-in9ubCilsT8.html

My mom is my posture coach

I had a spinal issue from poor posture and I've been learning about it ever since (as a hobby, not professionally) so I always share my experiences and findings where possible! My entry point to posture was when I started experiencing pain in my left arm, chest and upper back. It would come in waves and at its worst I was waking up in the night every 30 minutes from the pain and nodding off again from pure exhaustion. I had an MRI and I discovered I had a couple of bulging disks in my neck. Most of the physios I had gave me generic advice, but here are the gems I've taken away over the last 5 years (the advice is mostly applicable to people who have desk jobs, as I do): - You need to move well and move often. If you sit all day (e.g. driver or desk job), the muscles that are in short positions will adapt to be short. Aim to move around every 20-30 minutes. This lines up nicely with the theory of being productive where concentration and focus is at its best in 25 minute chunks (the pomodoro technique) so use this time to give your brain a rest and get moving. - When sitting, keep your spine straight (your hips, ribcage and head should all stack directly on top of each other). Disk issues in the lower back and neck often happen because the weight of your torso isn't distributed through your entire spine. Either your butt is too far forward underneath you and the spine curves forward at the bottom, so a few discs at the bottom, on the curved junction are taking too much weight, or your head is too far forward and the same thing is happening on one or more disks in your neck, where they're taking too much of the weight of your head, which was my issue. Note: every extra inch forward your head is adds another 10lbs of pressure to those disks! - Don't use a back rest or all this ergonomic gear, like postural braces, soft chairs that mould around you etc. You need to learn good habits and adopting a healthy posture. Sit on a hard chair (ideally you would be standing and perched against something like a bar stool, this is detailed more in one of the books I mention below) but for a seated setup, your hamstrings aren't meant to be sat on all day. Different muscles do different things, some are movers (hamstrings, quads etc) some are stabilisers (rotator cuff etc). If you sit on a hard chair, your hamstrings will let you know when you need to move. A lot like sitting down driving all day and your lower back starts to hurt. Sitting on something soft disguises this. - Do daily maintenance to prevent muscle stiffness. You muscles will adapt to whatever you put them through. So if you sit all day, your muscles in the front of your hips will get short and stiff, pulling your hips down and making you stuck your butt out. Stretching alone is not enough to fix this, neither is yoga (though it is better than just stretching). Getting rid of muscle stiffness can be in the form of sports massages, or you can do it yourself with things like foam rollers, lacrosse balls, bands etc. This is called myofascial release and it can be painful but in essence you apply pressure to a muscle by sinking on to an object like a hard lacrosse ball until your nervous system realises that it's OK to relax that muscle. There are various things you do here, like controlling deep breathing and tensing and relaxing the muscle. This is not the place to go into all that, do your research. I talk about experts whose books and content I read along the way below: Two stars of mobility: 1) Dr Kelly Starrett, who has written books for both the general public and athletes on performing daily maintenance on their bodies to undo the negative effects of sitting down all day. He has a great book for the general public called Deskbound and another for Athletes called Becoming a Supple Leopard. He's also got a mobile app called The Ready State (which is also the name of his podcast). 2) Dr Aaron Horschig of Squat University. He has amazing free content on his youtube channel and insta/tiktok, as well as a book called Rebuilding Milo, which is about recovering or building a strong preventative body. He's more focussed on testing for mobility issues and performing exercises correctly to avoid injury and lift more efficiently and effectively, whereas Kelly has a lot more content on daily maintenance, muscle stiffness and moving well day to day outside of the gym (as well as inside it). Bonus star: if you really want to know the nitty gritty mechanics of the back and spine, check out Dr Stu Mcgill, who the above two specialists base a lot of their work on. He is the foremost expert in the area, but not as effective a communicator as the other two, IMO. Incidentally, all three of the above experts talk about trying to sit on the ground, instead of in a chair whenever possible and also sitting in a deep squat for at least 10 minutes a day, to reclaim some spinal mobility. Stu Mcgill is well known for recommending "the big three" which are three exercises to do daily to keep your spine healthy (curl up, side plank, bird dog) - Google them, they are simple exercises that only take a few minutes and you can do them from anywhere. As for issues with the upper spine (cervical) if your upper back is curved, a great exercise to do is the 'wall stand' - like Kjetil says in the video, you have to focus on lengthening the spine. Stand with your back to the wall and try to get your entire back to touch the wall, from lower back all the way up to your traps, without a gap between your middle back and the wall. Now try to stand as tall as possible and tuck your chin to your chest. Imagine someone is pulling your head up to the ceiling with a piece of string. Try to stand here for 20-30 seconds at a time. Repeat 2-3 times daily. You can also try wall angels, which involve sitting with your lower back flat against the wall, legs out straight in front of you, arms up at shoulder height, elbows bent at 90 degrees, palms facing forward, hands pointing to the ceiling, backs of hands touching the wall (like a "hands up" position); try and get all of your back and arms flat against the wall, as in your entire back from lower to middle to upper and traps, as well as the backs of your arms, elbows, forearms and backs of your hands. Now you have to try and straighten your arms over head whilst keeping everything flat to the wall and back down again. These two exercises will be fantastic for straightening out your thoracic spine. I really hope this helps someone and if you're experiencing issues like I was, it WILL get better, with patience and dedication.

I love how this guy isn't trying to sell you his products or courses. He's simply enlightening people on how to improve their health.

This is definitely a treat! It's not often you get this quality of advice for free!! Loving the content Bryan!

Be aware that physical posture also translates into mental and emotional posture. Good posture, chest out, chin inward, back of the head up to the sky means open heart, more drive, less resistance, more flow, less brain fog, more joy 👍 Mental and physical always go together

I truly value how Bryan always aim for the least invasive treatments, that really shows how we can be better selves mostly with better habits ! Thanks again and congrats

You can tell bryan is such a nice and humble guy. Thanks for these videos !

I've been waiting to see this longer video ever since the 5 minute one released. Thank you both for sharing this helpful information with us all! Combining both videos gives us the following recommendations: **Sub-occipital Exercise:** (Neck) Start with ~5lbs of pressure (both hands on forehead) Do 1 set to fatigue 2x/week **Levator Scapulae Exercise:** (Shoulder) Start with 8-10lbs Do 1 set to fatigue 2x/week Again, you are really doing the world a solid by putting in so much effort and documenting the results. Much love.

Bryan, THANK YOU for sharing all the knowledge and documenting your progress! You’re a true inspiration!!!

Needed this! Love your project and the health mindset you are trying to spread! Thank you so much!😄

Dear Bryan, please more content like this. Thank you so much❤

Bryan, thank you so much for sharing your session with Kjetil! I just love your content, it's a life changer!

Thanks for sharing this amazing explanation from Kjetil, also thanks so much to Kjetil for willingly helping everyone by sharing his knowledge, very well done Sr. All my respect 💪👍

Thank you for sharing valuable information Brian and Kjetil.

This is such a common problem nowadays with people working so many hours in front of the computer. Thank you so much for going into detail about the subject and sharing it with the world for free.

Big fan of yours Bryan. It’s very kind and generous of you to share all this information for free. Plus you seem so happy doing this. Thank you!!

Thank you I will add these movement exercises into gym routine. Finding out new information that can make such a difference is great.

It's amazing that you share all this stuff for free. Truly improving humanity.

Love the way the exercises were explained by this posture coach.

Lots of value here. Thank you both!

My teens have terrible posture & when I’m on my cell phone my posture is bad too. This detail description is going to help us. Thanks!

Post more content, Bryan!!! Long form informative videos are great and very helpful! Thank uuu!!

Pure gold🙏 thank you for this!

Kjeyil is an amazing human! Thank you both

Pure pure gold! I have neck pain for 15 years. I have figured I had the same problem explained, but finally the ultimate solution is here. Can’t thank you and the specialist in the video enough!

Bryan is a good human being. I thank you Bryan helping so many of us to take our healthy.

A life saving video, I have this problem too and I didn't realize it until I watched this video! thanks so much for sharing

Thank you both so much for willing to share such important information 🙌🏻

It's amazing how we have access to this incredible knowledge for free. Thanks for this Bryan, you are the man.

Amazing, I definitely have the same problem. Now I know what to do and I will definitely follow the advice stated here, Thank you.

i like that the coach is honest when somethings not entirely as he would suggest it and does not fake anything for the video

This guy is a Legend. I have been following his diet for a month now and I have so much more energy less fat and more strength. Thanks for sharing all your data and information

Oh nice to see you are back! Thank you for this helpful video

This will save lives. Thanks for posting.

Awesomeeeee! Thank you so much for another great video and lots of useful information ❤

This is so helpful, thank you so much and I appreciate him going into details!

Such an amazing coach

Great video Bryan. Thank you so much!

Hey Brian, thank you so much. Recently started facing the same issue , i was getting headaches while lifting and could feel the blood vessels in my head dilating . The suggested exercises helped me alot

This video has straightened me out immediately!

Thanks to Bryan and Kjetil for sharing your call and describe in detail this kind of posture issue and the suggested exercises, I really appreciate it! I've major "foward neck" issues ( but as Kjetil explained in another video forward is not the correct term) to a level that in those last two years is affecting me physically and neurologically in everyday life and often limiting my sport activites. It took me a lot of time to pinpoint what caused it (mostly years of bad posture in front of the pc) and what are my postural dysfunctions. For me the neck is the most affected part but this also come from multifactorial causes, expecially the pelvis and thorax. In any case this video was for me one of the missing pieces, I started to introduce those posture exercises along my workout daily routine ( which by the way I alternate with the rest of Bryan workout), I will also start to monitor my posture behaviours during the day and try to correct myself, and hopefully having some good result in few weeks or months!

I really enjoyed this, thank you❗️🙏

big generosity , Bryan! Thanks !

Bryan your the best man ever for sharing your journey with the world. Stay Kind and Stay Strong 💪

Thank you both so much.

Brian doesn’t need the RU-vid money, he’s providing all this for the betterment of mankind ❤

Very good cure. Thank you for sharing your insights and experience gentlemen.

Thank you Bryan and coach Kjetil. Will be working on it

Wow! Thank you for this! I have a desk job and I realized something is not right but this makes so much sense!

Excellent video!!!! As soon as I saw it I understood where the sudden dizziness that has been occurring sporadically for two years and causing me anxiety attacks has been coming from! Thanks for the very helpful video! The coach gave excellent analysis!

Thank you Bryan! The first time in my life I'm trying to improve my posture sustainable. Your video found me in the right moment.

Awesome content and so needed by me and most of the world right now, posture is critical to how we feel and move

Thank you so much! Great video, very helpful!

in every video i've seen you featured in, my first thought is always "His posture is AMAZING!" thank you for what you do! you're teaching soo many things to me that I would have never even considered! Love the content Bryan!! 💕

This is so good and helped me so much! TY all

I was waiting for this, thank you!!

This is what we need. Someone who speaks to specialists and those leaders get to educate us.

Thank you so much for this, Brian and Kjetil. I've hit 30 this year and started strength training for the first time, but recently, I've had this case of migraines and throbbing headaches. Being a programmer, I strongly suspected all the sitting and postural problems (even my standing desk doesn't help because it's postural! ) I started some occipital exercises and neck elongation earlier this week, and the headaches are gone. Now I'll be introducing these exercises too. I will share this knowledge with friends and colleagues, too, but thanks again for making this vital information public in an accessible way.

Did this just while watching and oh wow... thanks so much!

Wow, we learned alot of you guys, thank you for sharing.

Perfect timing, this confirms the error my Physiotherapist found with my neck posture. She correct my neck posture for me and I immediately understood how bad my old posture was. I had been going to see her for problems I was having with my jaw muscles and even that has been resolving with the new neck posture. I've been concentrating on the upwards neck position ever since, I can feel how weak those muscles are but the soreness has helped drill into me how to properly support my head with my neck. Will add these exercises to the one she gave me. Thank you, for sharing this with everyone, I hope many others can benefit from this information!

This is INVALUABLE INFORMATION. Thank you for giving us this private consultation. I was working on my posture before I started following you, but I don't think I was getting the best results.

Thank you for sharing Bryan

I have definitely been suffering with posture related headaches , thanks so much for this advise.

Beautiful. Thank you for sharing. ❤

Thank you so much for this. I’ve had horrible posture all my life and have had a neck hump since 2-4th grade. I now can hardly notice it.

thank you for sharing, Bryan!

Fantastic! Thank you so much❤

What a gem of content, this will benefit my life

thank you I needed this

Thanks for sharing Bryan!

Amazing guy just trying to make the world a better place through his example. Sharing us the lessons he’s learned from the pain and mistakes of his life so we don’t do the same. You may get a lot of hate but you’ve helped many people like me immensely, thanks a lot for everything!! Keep going!

Bravo to both of you.

Thanks for sharing, Bryan.

What a great video. Thank you!

I suffered from IJVs and recently had bilateral styloidectomy. I had a great improvement in my symptoms but I then improved my posture over the course of a few months and I noticed even more positive results.

Thanks for this, I've been trying to improve my posture for 8 years and this is the first video I felt actually had good advice other than wall raises.

I actually knew about Kjetil Larsen before from his channel MSK Neurology. Cool to see him on your channel!

1. String pulling head straight. No clenching 2. Suboccipital, hand on forehead pushing down 5lb pressure look 30 degrees up. 3. Levator scapula, elbows back scap tilted forward, shoulder go up and forward. no traps. 5-10lb. Dont go back and down or collarbone hit brachial plexus.

Really cool to do man. You’re changing people. Every man / woman can fix his home before trying to fix the world! Congrats dude. As a tech founder who sold, it’s hard to find your passion. I’m onto mine now - I think. And you clearly are!

Thanks for this Bryan!

Thank you this is extremely helpful

What an amazing video! I thought I would never have better posture

I love your way of speech, Brian. So adorable.

Thanks for posting this!

I discovered a posture exercise for hunched over back and neck, and found it improved my confidence immediately, which I did not expect. Stand flat against the wall, then inch out your feet til your heels are at about 3-5 inches away from the wall. Push the back of your head gently into the wall, leaving your shoulders to relax, straight back. Stay here for a minute or two, then notice. I did this before public speaking and it helped a lot. Unexpected, neat trick.

Thank you, Bryan. You inspired me to take care of my sleep. I'm no rich-man, but that change nothing. Greetings from Poland.

Thank you for your advice! 👍

Thank you Bryan and coach

this is facinating

Thanks for the content Bryan

Nice stuff man I'll have to start doing these 👌👌👌

I wish I could’ve seen this video years ago! Thank you ❤

Thanks for the information!

I love this, and am already sitting and standing straighter. Trying to use the rear long muscles at the back of my neck to softly pull upwards, and lifting my chest up a little as I do so. I'm also mesmerised by Bryan's magical hair tie that appears at 15:46!!!

Heck yeah thanks for this video!

Thank you Bryan!

BRYAN, my MAN, thank you!~

I do lean forward and am afraid I’ll get a hunchback when I get older, this is amazing and insightful