Perfect Posture in 5 Steps (BAD POSTURE BUSTER!)

Build the perfect muscular posture that demands attention here…

Bad posture is so common, it’s a rarity whenever you see someone that has perfect posture. That said, I think a lot of this has to do with the fact that the postural advice and tips we are being given to try and help straighten us out are doing more harm than good. Learning how to get good posture can be downright confusing. In this video, I’m going to show you 5 simple steps to perfect posture that you can actually implement by the time you are done watching. Going to throw in a drill that you can do that will help to keep the posture for the long term as well.

In order to achieve perfect posture you must have a respect for how important it is in the first place. When you are lifting weights, you should always be sure to try and lift from a position of biomechanical strength. When you have bad posture, you are asking your body to try and produce force out of a compromised position. You not only end up being far weaker from this position but you are begging for an injury as well.

You can start to fix bad posture by starting from the top down. Here, we want to first focus on the neck. Now many people will tell you that you have to focus on the chin and on tucking it back or standing against a wall and retracting it into the wall. This is not only awkward but hard to tell when you are even doing it right. Instead, you can get your neck into a vertical position in the middle cervical segments by simply standing sideways in a mirror and correcting the forward angle of the neck.

Next you want to work on those shoulders. Again, here you are told to pinch your shoulder blades together. This becomes a problem because when you don’t do this correctly you wind up looking like a chicken. Instead, you can accomplish both the back and down movements of the shoulders by focusing on the sternum or breast bone instead. Make sure that the top of it is not angled downwards at all, but rather completely level (as if a glass of water).

Next you want to be sure that you engage your abs. I’m not talking about flexing them but rather contracting them so that you can support your spine from below. This simply requires you to tighten your midsection and hold it without holding your breath.

Next we control the position of the hips and pelvis. Due to all of the sitting we do throughout the day, we have a high tendency to have tightened hip flexors that pull our pelvis into anterior tilt. You can quickly counteract this with a squeeze of the glutes. This activation of the posterior chain muscles will pull your pelvis into a posterior tilt. If you are already anteriorly rotated this will most likely get you back to neutral, which is good.

Finally, the knees always have a tendency to give in and flex a bit. This causes you to sag and hang on your pelvic ligaments. Instead, actively contract your quads and this will straighten you up and lock in your posture. Perform the exercise shown at the end a couple times per day to train these dormant postural muscles how to engage when you are not thinking about it.

[crucifixmegabuster]

dude your a fucking hero. I see all these people on tv instagram etc they don't know shit.

[jpdm]

cues in this 8 min vid helped more than a few months worth of googling for posture fixes, thank you!

[buckycore]

Dude!!! This is why Jeff's vids are the best. Simple, clear step by step instructions to correct a problem that others don't explain well at all

[ThatWalkingGuy]

Bro tip: Girls will notice you alot more if you have a good posture and stand up nice and tall. Try it, it shows confidence.

[DiLLZGFX]

i love how he uses antomy terminology like anterior and posterior

[adnanahmed]

I was just worrying about my posture few hours back and then boom hey guys Jeff caveliere here :'D

[laurajase]

This video completely fixed my lower back issues I’ve been suffering from since my teens. All the chiropractors and physios never helped (some actually made it worse) . So I just want to say thanks 😀

[SinnfullDuck]

I've had issues with this for awhile and randomly came across this. I've done it just a few times and I already feel the difference. Thank you Jeff!

[ghostwolf]

great, i can finally posture up and look my crush in the eye AS she rejects me - great vid by the way

[unikraze]

Of all the athlean videos I've seen, this one has helped me out the most. Great upload!

[mumbus]

I love how Jeff talks about always using impeccable form and if it is compromised take a break and rest and don't force it...my whole misserble life has been ice skating up hill forcing and it has made me very injured physically and mentally...time to as Jeff says...leave my ego at the door and become teachable at 41... Thanks Jeff.. inspiration

[buranopeach]

I have been in pain for five weeks now from constant back and neck pain. I am a 20 year old girl! Perfect weight and all! So thank you for your help.

[lolvonlolipopp]

Can you do a video on sitting posture and walking posture?

[quienyooo]

This is the best thorough video on posture ever lol. thanks! God bless

[daniellepower]

OMG! This is exactly what I need in a nutshell. I have the forward neck, rounded shoulders, sway back, all of it and it has been a struggle to line everything up. Thanks a bunch, will go out and buy the band and will do these daily. I'm so grateful to you as you are also saving me time :-)
Danielle Power

[rexcowen]

Jeff is the best around on youtube for sure 10 out of 10 on technical information that works and is zero fluff. GREAT JOB MAN!

[stevens]

This video deserves a super like button

[uprnva]

oh my word just stumbled upon this video this will change my life.

[pault]

I love how you explain what the problem is before the exercise. Your videos have really helped me fix my posture, strengthen my back, and alleviate lower back pain.... Thank you!

[glennsvensson]

Love how U both simplify it and at the same time talk about what the real keys are (not always the obvious ones). And also explain the connection between the parts of the body. U are a quality guy 👍🏻