Fix Your Posture Fast! 6-Minute Foam Roller Routine

6-minute exercise routine to relieve aches and pains in your neck and back, straighten up your spine, and correct your posture! All you need is a foam roller as you follow along with these effective posture exercises.

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SIT UP STRAIGHT
You’ve heard your whole life that you need to “sit up straight” and “stand up tall”, but how much does that really matter?

Over time, sitting or standing in a “poor posture” position can start to lead to tight muscles, weak muscles, and spine misalignments. Consequently, these problems can be a contributing factor to lots of different health conditions including neck pain, shoulder tightness, tension headaches, and more.

HOW TO FIX POOR POSTURE
If we notice our posture is suffering or start to experience any of these aches and pains, what should we do about it? What are the best exercises to straighten up our backs and alleviate these aches and pains?

That’s exactly what I wanted to share with you in this video today! This is one of my favorite series of exercises I give to my physical therapy patients all the time to help improve their posture and alleviate neck tension, shoulder tightness, headache pain, and more!

EQUIPMENT REQUIRED
All you’re going to need is one foam roller. I prefer the “medium density” foam roller (it has a little give to it; it’s not quite as firm as the high-density rollers and is a little more comfortable). It’s 6 inches in diameter and 36” in length. For these exercises you must have the 36” so it can support your entire spine (it should go from your head to your tailbone).

Before we get started you have to do one thing for me real quick so I can show you how effective this series of exercises is.

Lay down flat on your back and pay attention to how it feels? Where are the areas of highest pressure? Where are the areas that there is minimal pressure? Make a mental note of how that feels because we’re about to change it completely.

6 MINUTE FOAM ROLLER POSTURE ROUTINE
(0:00) INTRODUCTION
(1:24) EXPERIMENT
(2:06) ARMS OVERHEAD
(4:46) JACKS/SNOW ANGELS
(6:55) ALTERNATING OVERHEAD
(9:07) THE BIG A-HA MOMENT

Once you’re done with the routine, lay down flat on your back again. Notice any difference? You should feel much more even pressure distribution with less points of high pressure. Pretty amazing, am I right?

THE IMPORTANCE OF STRENGTHENING
One more thing - it’s one thing to PUT your back/spine into this proper alignment, but our goal should be to KEEP it there. This is only accomplished if you follow up this routine with the proper strength training exercises.

You MUST follow this routine up with one of these great videos in order to see maximum benefit and alleviate your aches and pains long-term…

➡️ Be sure to LIKE, SUBSCRIBE, and COMMENT if you found this video useful! Thanks so much for watching here on Tone and Tighten!!

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

[juliea.]

Dr Beckstrand, I just wanted to tell you thank you, thank you, thank you, for this video. I have had forward-head posture issues for years causing severe trap and shoulder pain, neck pain and migraines. This video has almost completely gotten rid of my chronic upper back pain. I so appreciate you sharing your knowledge and I now plan on trying the 10 minute video you posted in the comments as well. Have a blessed day!

[Ramyapad]

Perfect timing for this my neck and back been paining everyday at home while i work on the computer and phone hope your foot feels better soon love your channel much love your exercises much

[petrawhitney]

This was my first time performing these exercises. The before and after comparison and the mat was amazing. Definitely will add these exercise to my daily routine. Thank you so much!!!

[diannhall]

Thank you! I drove for seventeen hours 2 weeks ago. And my upper back on one side was so painful for a few days. Yesterday I drove for nine hours. My back hurts, but I plan to do these exercises often so I won't have to pop ibuprofen every few hours for days. The same thing happened in 2017 and the pain never really went away completely. I was able to get rid of my neck hump following one of your videos (and doing the exercises often). So I trust this set of exercises, too. Thank you so much.

[kathleenreyes]

Your original post on these exercises was, I think about 8-12 months ago?? Regardless, I did these the first time you put it out and what GREAT results I get from doing this as an add-on to my daily/weekly routine!! Thank you so much!!

[ShilpaGautam]

Great exercises। Just watched couple of yr videos and found so helpful 👍

[chloeann]

New subscriber! LOVING all these videos, it's like having my own personal PT at home!!!

[brianwilliams]

A game-changer!!! My posture improved after the first time.

[mmjfhrl]

Dr. Beckstrand, Thank YOU! I've only done this once, but yes, at the end, when I laid on the floor after the routine, the difference was amazing. This is an excellent session, I can't recommend it enough.

[Darya]

Wow my back feels so good relaxed n relieved 😌 amazing work thank you so much for sharing

[eeyexgr]

when I laid down at the end of the exercise, i was like what? the most effective and instant posture exercise i have ever seen. works like magic😮in the beginning i only felt my bladebones on the floor and after the exercise, i felt it touching up to my neck....thank you so much this is what i look for🤩

[hugoestrada]

I haven't had my back this flat against the floor since I was a teenager. First exercise. Thanks

[stephenlee]

Hi Jared, the audio again sounds muffled. Your earlier videos did not have this audio distortion. Not sure if you can fix this but it would help alot going forward in your future videos. Thank you for all of your hard work in providing us these types of videos!

[johnw]

Honestly, I thought I wasted $30 on the foam roller as I was doing the exercises, thinking it wasn’t doing anything. But I laid on the ground afterwards and you are right, what an amazing difference!

[ruthkubeer]

Love your videos ….because of them no more podiatrist visits .Thank you .

[karlosmora]

One question; might these exercises work to get rid of the upperback hump?

[missgurlll]

I’m 16 with a bad posture. I’m really trying to get it fixed, and during the second exercise I could literally hear my bones and muscles dislocating/rearranging.
When finished with the exercises, I laid down again, and I felt both my shoulder blades touching the floor. The pressure was gone. It felt so good I actually cried 😭😭
Tysm for this. Appreciated!!!

[nishants]

Thanks Alot !! Sir i was having severe pain in my hands 3 months ago, was even unable to wear a shirt and had gone through various physio sessions and medicine but none of them worked. But when i started these exercises in 15 -20 days i felt huge difference. Now i am perfectly fine. Really greatfull to you. 🙏 Kindly also suggest some specific exercise for tail bone pain. Thanks.

[linnylins]

Great video! Will this help to correct rounded shoulders and forward head posture as well??

[adawang.]

Amazing! Thanks! My foam roller is too hard and lying on it is a bit uncomfortable, but still useful