All Exercises: 1) Stretching 2:22 Stretch Chestmuscles using a resistance band/towel 2:45 another strech exercise 3:06 last strech exercsie using the door frame 2) Strengthen the muscle 3:51 pull ellbows behind you, hold position for 2 second, 10 reps 4:15 using resistance band, hold postion for a couple seconds after each rep 3)Form a habit 4:40 remind yourself multiple times a day to correct your posture
Thanks for the breakdown!! I"m a physio starting a channel on fitness, mobility and rehab - have a look if you've got a spare minute, any feedback would be gratefully appreciated!
THANK YOU!!!!! I've seen a lot of videos on YT about this subject, and yours is by far the best one. It is exactly what i needed. You helped me a lot, so THANK YOU VERY MUCH
I'm with you! I'm doing this exercises since the begining of the year and my psture changes a lot! Not significant for others, but I see an feel the difference. Less pain and mre stability. Great content!
Great reminder! Im actually gonna try and see if I can be more conscious of my posture now. And in turn be more confident and attractive thanks to you lol 😊😊
no doubts about it, i've been working for 8 years in desk jobs and it is incredibly dentrimental for one's posture. your shoulders get rounded, hips tight, abs elongated, your lower back tights aswell, goodbye glutes *sigh*
I've been jumping rope recently and have found that it helps my posture immensely. Proper form enforces good posture and strengthens your back muscles.
This works really well, as you're retracting your shoulder blades, you're activating your lower trapezius which is a key muscle for posture! Btw I'm a physio starting a channel on fitness, mobility and rehab - have a look if you've got a spare minute, any feedback would be gratefully appreciated!
Joes Physio I'm so glad to hear this! I just started jumping rope for fitness because I'm limited after a rotator cuff surgery a year ago that isn't going well. Now my other shoulder is trying to dislocate. I haven't had major injuries... But Severe rounded shoulders ally life.
@@fabiors10 working out (including face pulls) fixed my posture in like 3 months. it wasn't that bad to begin with but it wasnt great, I'm shocked how quick of a change it was.
Greatly informative video, I love that you gave examples too and made it straight forward,thus making it easy to understand . Thank you so much,now I have much better control after a few weeks of doing it and it really shows!!
I agree with most of your points except for the statement that the elderly have hunchbacks due to bad posture. Kyphosis or forward leaning curvature of the spine is inevitable for some people as they lose bone density.
Hey, great content. I'd like to share one important thing from my own life. I'm a singer, and for many years I didn't care about my posture, getting rounded shoulders. It appeard that it was so bad, it was hard to me to even properly breath for singing becouse of how tied my chest muscles were. I had to learn how to breath from the scratch - how to breath with not creating tension in chest and neck - and I did it with practice of mindfulnes meditation - and I started to excersice and strech my whole body - especially my arms, back and chest of course. Effects are simply priceless. I can breath slowly and relaxingly now, I have a better posture and much more strong voice. So thank you for sharing your thoughts, I appreciete it very much! Greetings from Poland!
Straightening my rounded shoulders hurts so bad. It’s like fire running up my spine. I’ve always had rounded shoulders but feel it got worse when I was working Uber. If there was a surgery to correct the posture and alleviate the pain, I would do it in a heartbeat.
Okay I am impressed just with the flexing part......believe it or not I've never thought to do that. I love feeling swollen/pumped in a muscle group (no I'm not a bodybuilder, don't really work out either), this is awesome sensation that I have never thought of doing.
For your first set of exercises, try taking the forearms and elbows out of it. Instead become aware of the lower tip of your scapulas and practise moving these toward each other, not your elbows. However, be careful not to pop the chest out either. The idea is that by clamping the lower tip of your scapula to your torso and moving them towards each other you not only align your shoulders but create extra length in the upper back.
I just want to add if you grew up with this posture your discs have formed into place. Take it easy and do half the amount of work you'd think you need, consistently and slowly re adjust your posture. i've pulled my back out a few times over working myself at random days later even. So bad that i needed perscription strength muscle relaxants from a hospital. So change your posture slowly but consistently, it works. Cheers...
Great video, Dave. I found that mobilising my thoracic spine, doing a ton of horizontal pulling, and forming good posture habits were the biggest game changers for me. This is certainly a video everyone can benefit from! 💪
One thing that I suspect has a huge impact on our posture is the ankle. Would be nice if you could make a video on this subject! Thanks for your videos!
Great video! but i would like some more information about: How often should i do these exercises? How long does it take before the shoulders are fixed?
Doing Yoga helps like CRAZY.... The more you do and like Yoga, the more aware of your posture, you become. It's much easier than just deciding, 'I'm going to change my posture'...
Completely agree, considering how it much focus's on keeping the core tight and supporting your back. Its almost automatic now, sitting i still slouch but i can't slouch and walk anymore, just doesnt feel right.
I fixed my shoulder forward posture by lifting a lot of heavy shit which mostly involves my upper back and biceps in the lift. It made the muscles automatically pull my shoulders back which actually fixed my posture real good
another good scapula exercise is scapula push ups. where you only do the very top bit of the push up. but that is pushing with your scapula and not pulling so don't know if it'll help with posture as much.
4:06 one problem pal, don't bend your head downwards while trying to fix your shoulders, it even adds to the problem even more. Otherwise, an awesome video. I have horrible posture as well. In other words, pull your head back as well so that center of your chest gets stretched and bend vertically as well as horizontally.
Like the "Mental Hooks" idea if yours,,,as an ex gym instructor I'd get those who Wernt that commited to fitness to do similar,,,I'd say okay you watch TV,so why not do sit ups,side bends during the adverts thus habit changing,,,it takes 21 days to change a habit and before you know it all the small changes add up,,for sure even in my mid 50s I'm doing the same,,,for me it's learning a language and certain times of day I practice and for sure I'm happy with the progress,,,hope your training and life in general are all good,,,Health is Wealth,,,
The way you train also affect to your posture, like the planche will give you the round shoulder look, that's why we should also train for the front lever
Mental Hooks worked like a charm! It's an amazing tip! But somehow I picked up your mental hook of visiting the toilet. In addition to that as I watched afterwards the video about breathing, I have come to the unfortunate point where whenever I enter a bathroom I correct my posture and take a big breath from the nose -.- (thanks though :D)
I don't think the shoulders are the issue. You can't naturally hold the shoulders forward, it's just not a relaxed position. They go forward too much when you hunch your back, which you joke about early in the video. That's the main thing to focus on. A neutral spine has a positive effect on multiple areas of your body.
I wish fixing rounded shoulders is as simple as stretching pecks and strengthening rhomboids and traps. For most people stuck in that posture for years, It's an entire body issue, from toes to head.
Be careful when fixing your posture (especially when sitting at a desk) that you don't go into anterior pelvic tilt. (Keep that core tight!) This will cause a load of problems, especially if you lift. - Google this if you don't know what I'm talking about. Also, to combat moving your neck forward while placing your shoulders up>back>down, use your tongue on the roof of your mouth as a sort brace to keep your chin up. (google mewing). Bad posture is a bitch.... I'm still trying to fix mine from years of neglect. Cheers
Hey buddy. I have a question for you and since I don't have any social media I thought I'd just ask here in the comments and hope you see it and can give your opinion. So recently I've started traning again but I'm no longer at the gym training, mostly just at home so I have very limited options for traning but I've started doing calisthenics, and also I have a few home made weights/dumbells and a barbell but not with much weight on them.. I've looked into what program would be best for building muscle and the common advice I see is the "push pull legs" program. It's said one should be traning 5 days a week for best result in a way of; Day 1: push Day 2: pull Day 3: legs Day 4: resting Day 5: push Day 6: pull Day 7: resting And then in week 2 it rotates starting with legs on day 1 and so on.. Okay so here's my question. Since I don't really have any heavy weights and I won't be doing heavy weight training should I still have those 2 days of resting, or is it better to train every day and instead just rotate the push pull legs every 3 days? Or.. is it best to still have those 2 days of rest even if I'm not really doing heavy weight training, but more body weight traning.. Although I do add weights to things like squats and dips as I have a backpack filled with bricks 😎😅 I'm just curious about what would be optimal for me building muscle.. Thanks and great videos btw 👍 I've learned alot of new ways to train from your videos. Keep it up💪
Keep the 2rest days but up the intensity. Do pistol squats, Bulgarian split squats, one arm pushup training. Work on the next progression. If body weight is too easy then you're not doing it right.
how should my posture be when i’m sitting down and laying down. when i’m on my phone how should i be in it without hurting my back/shoulders. should i strengthen then arms ? ALSO what about when writing and typing. it’s so hard not to slouch
the pec stretch with elastic band is gold !! i've been massaging and stretch the pec minor without success but this is a posture fixer but when i do it my thumbs/ top forearms feel very numb and tingling !! is it normal ?
This is probably due to some blood flow obstruction caused by the weird arm placement. It's not a problem if you don't hold this position for a long time. The feeling should go away gradually as you get more flexible.
@moz_boxing hey brother you're right it's the nerve and artery that are pinched. it's no longer an issue since i stretch my shoulders internal rotators right before this one. could be a muscle of the rotator cuff, rhomboid or a neck muscle like you said like sternomastoid or scalene that putting your shoulders in wrong position. be careful go slow figure what's tight and stretch it before doing this one peace
I had good posture, then I got really frustrated and got bad posture. Especially my neck is forward like to keep it in line it such a big deal for me, shoulders alright.
In my opinion training the muscle is enough and stretching them and doing your reps very very slow like 10 sec in and 10 sec out when you do back exercises, if you can’t I think his video is good enough to inform new habit to you
