Fix Your Upper Back Posture In 6 Minutes With A Foam Roller

How to correct your posture, decrease neck pain, and relieve upper back discomfort in just six minutes a day! You will love these foam roller exercises you can do at home to improve your posture and decrease your pain. (Keep reading below for the link to my favorite foam roller)

(6 inch diameter and 36 inches in length)

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Poor posture can be a root cause for many issues we experience every day. Tension headaches, neck stiffness/pain, limited shoulder mobility and pain, and upper back pain are just a few of the common side effects resulting from poor posture.

WHAT IS GOOD POSTURE AND WHAT IS BAD POSTURE?
In its simplest terms – when I talk about “good posture“ I mean that if I were to look at your profile (look at you from the side) your ear should be straight over the tip of your shoulder. “Bad posture“ is when your head sticks forward, your neck starts to round, and your shoulders start to slump forward. Most of the time this is due to gravity, tight muscles in the front of the chest and shoulders, and weak muscles in the back and between the shoulder blades.

HOW DO I GET POOR POSTURE? WHAT ARE THE CAUSES?
As human beings, our whole world is in front of us. Think about it - from working on a laptop and checking your phone to prepping meals reading a book - most of what we do is in front of us and slightly lower than our head. This causes our shoulders to round forward, our necks to round forward, and our ear to come way out in front of our shoulder.

BEST STRETCHES AND EXERCISES FOR POOR POSTURE
The best stretches are those whose primary purpose is to reverse the posture listed above. That means we need to get our heads back over our shoulders and stretch the area that gets tight (through the front of our chests and shoulders). This is the purpose of the foam roller exercises demonstrated in this video.

ONE MORE IMPORTANT NOTE
Postural issues take A LONG TIME to develop. You're not going to develop these problems overnight. It takes months and even years for functional and structural changes to occur. That said, it takes a long time to correct the problem as well. It takes consistency. It takes patience. Focus on performing these regularly and don't be disappointed if you don't see long-term results immediately. Just stick with it, trust the process, and I promise you'll get better.

THE BEST FOAM ROLLER EXERCISES TO CORRECT YOUR POSTURE
All exercises are performed laying on the foam roller with the roller running from the bas of your skull to your tailbone. They are performed for 2 minutes each according to the directions indicated in this video.

ALL EXERCISE SHOULD BE PERFORMED PAIN FREE! If you experience any shoulder pain with these please stop them immediately and consult you local doctor or physical therapist for an individualized treatment plan that's right for you.

0:00 Introduction
1:32 Start Here
2:54 Overhead Reaches
5:58 Jacks
8:08 Alternating Overhead
10:41 The "Ah Ha" Moment

Poor posture can be a contributing cause to other pain symptoms and discomfort. But it doesn't have to be! There's a lot that the right stretches and exercises can do to correct this problem and help minimize your discomfort.

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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 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 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.

[jahe]

You weren’t kidding. My body felt so much relief from this. I’m so glad to add this to my tool kit.

[Whatsacody]

Holy shit man. That was an insane difference. I wasn't feeling the stretch that much in the chest and shoulders but when I laid down after it was an insane difference.

[waltercalderon]

Unbelievable! I injured my L3 and L4 about 15 years ago and always have back pain. It comes and goes, but when it does hit me, it’s very painful and difficult to walk or do anything. This is an amazing exercise. When you said to lay flat after the exercises, I immediately felt the difference! My beautiful wife sent me this video! Thank you for sharing your experience and expertise! 10:51 Ah Ha moment is real!

[CCatCupcake]

3:35 Both hands overhead (2min)
6:03 Jumping Jacks (2')
8:28 Alternating Arms Overhead (2')

[jennysmith]

I have been doing these exercises along with using my posture pump for about a week now and it has made a HUGE difference for me. I was having severe headaches, neck pain, vertigo and other problems. My back feels so much better now and it’s only been a week and I am looking forward to having my life back again. Thank you so much for this video!! I don’t think I can express enough how much it helped me.

[WarriorPocky]

I hate laying down flat with my knees straight because I feel my lower back arch too far forward when I do. After the exercise, it was more comfortable to do so. I was really baffled and did this exercise without expectation, but it worked for me. Thank you for having this kind of content available online.

[DC-wpcr]

Wow...! My lower back totally had more contact with the floor after foam roller exercises. Heading to other videos to help strengthen now

[LaurelRobbins]

I can't believe the difference. My neck was very strained before the exercises and after doing them was almost aligned. Very helpful. Thank you.

[daviddean]

At the gym today I asked for a good video to watch with the foam roller, and the guy there recommended YOURS! It was great and I did it at the gym and now tonight doing it at home.


Thank you so VERY much! I also think you are the best thing since sliced bread!

[mymiki]

I just did these exercises, and I can't believe how much of a difference I feel right away.

[pierredaigle]

Thank you so much for these exercises, I have Herniated C4, C5 from hockey and have living neck and headaches for 6 years. Almost pain free for the last 2 weeks !

[theresabrown]

Wow! Didn't expect to feel a difference. It felt like back was absolutely flat and my legs were elevated once off the roller. Definitely plan to do daily because my posture is awful. Shoulder, hips and lower back pain for a very long time. Thanks!

[kendrab.]

These videos have helped me so much! I bought a foam roller off Amazon and man had it been a game changer for my back! Thank you so much for posting!!

[kbhetter]

Great "aha" moment at end. What a difference, thank you. Will continue to do.

[eileenmiller]

This is great, simple and very effective. I'm sharing it with my family and patients as a physical therapist myself. Thanks!!!

[CraigDG]

So glad i found you. I had a persistent cough and sinus cold recently, lasted for about 6 weeks. During that period i pulled a muscle in my right breast region and i also tore a rib cartledge. So for around 8 weeks i was favouring the RHS of my.body around my chest and rib cage area. Well the cough and cold finally abated, and the rib cartledge tear has healed back up, but during this process of tightening and holding my RHS chest and ribs i also pinched a nerve in my neck. Now, for the past week i have excruciating nerve pain in my scapular, my deltoid my shoulder joint and it radiates down my right arm. I know there is a famous philosophical quote that says..."this too shall pass"... but i am really struggling in pain here, and basic pain meds such as panadol and an anti inflammatory med such as Voltaren arent doing anything at all to alleviate this incredible discomfort and pain i am experiencing. So i will try your regime protocol as well as your other video on Pinched Nerve remedy and see how it goes. Thankyou for your video and for affirming that many people experience such injuries around the neck and shoulder, and that it can be very debilitating. Thanks again

[gaugepolymonkeygang]

I saw a neck strectching video before this routine....I FELT AMAZING AFTER...

[arpitaatriwal]

Thanks from my bottom of heart .I m suffering from pain since 2 months not relieved by anything. But by this foam rolle exercise I get relieved in 1 day

[katievanbeek]

First time my lower back has shown such a dramatic result when finishing stretches and laying flat. Between your exercises and my regular visits to my chiropractor things are starting to finally change for the better! Thank you!

[joannelee]

Wow my upper body felt so grounded into the floor after doing these 6 minutes, off to do some strengthening exercises now!Thank you for all your videos, they help sooo much!👍🏼