Fix Bad Posture in 22 Days (BETTER POSTURE GUARANTEED!)

If you want to fix bad posture in 22 days (better posture guaranteed!), then you will want to watch this step by step video for exactly how to make these improvements. The key to perfect posture is to address the issues specifically and consistently. Here, I show you a series of six tests that you can easily perform at home to determine where your specific posture issues are and then I tell you the exact stretches and exercises you can do to correct the problem.

In just 22 days, you can learn how to fix bad posture by first testing on yourself to identify the causes of your noticeable slump and then get a gameplan for fixing these one by one.

How to fix bad posture:

It starts on day one with the posture test. Now, as a physical therapist, I am definitely one to advocate seeing a professional in your area to give you a thorough evaluation to determine not just what postural issues you may have but the severity of them and how they may differ from one side to the other. That said, the six areas addressed here are usually so prominent that they benefit from working on them to improve posture.

These areas of muscle tightness and posture problems are the thoracic spine being too rounded, the hamstrings being too tight, calf tightness, inflexible abs, tight hip flexors and hip rotators that often get neglected. Through a series of tests, you will be able to quickly assess these areas on yourself and determine whether you need to focus on them as part of your specific 22 day plan.

Each of the tests are presented in a pass or fail method. If you pass the posture exam for that area you do not need to focus on the stretches or exercise corrections for this problem. You can simply skip it. If you fail any postural test however you will need to be sure to include the specified exercises and stretches for this area over your next 3 weeks.

After testing day, you then perform an alternating series of stretch days and exercise or strengthening days for the next 20 days. Any stretches or exercises for bad posture that correspond to your failed tests are to be performed as instructed in the video for their recommended hold times, sets and reps. The final day is once again your chance to evaluate and see how much you have improved your posture.

For instance, when it comes to your thoracic spine, you likely have allowed it to become too rounded and lost the ability to extend back from all the sitting and texting we do. The stretch to fix rounded shoulders and a forward head is to kneel down and place your elbows on a surface in front of you. Drop your chest down and arch your upper back as much as you can to increase your thoracic extension.

You can strengthen this area of weakness by performing a face pull to work the muscles of the upper back more. These muscles often times get weak from being in a prolonged state of stretch due to the tightness on the opposite side of the body.

Bad posture is something that can not only make you look bad but feel bad. If you want to fix your posture however you have to be willing to put in the effort and adopt a posture routine. It didn’t take you one day to develop the way you slump right now so it’s not going to take you one day to undo it. That said, with a consistent attention to doing the right things day by day, you will be able to fix your posture and stand tall much faster than you might think.

To get better posture, you also don’t want to overdo it. This means, not trying to overstretch or push more than you are comfortable with when you do stretch. What happens is your body winds up rejecting your aggressiveness to the approach and only keeps the amount of flexibility improvements you will see from this to a minimum.

The perfect balance between stretches for better posture and exercises for better posture is where you want to land when it comes to creatine a routine. Fixing muscle tightness and joint immobility is going to go a long way towards freeing the movement of the kinetic chain to produce a more fluid body.

One thing you can't do is overlook the need to fix your posture. Too many people ignore the problem and it only gets worse over time. It is actually possible to fix bad posture in 22 days if you dedicate just a small portion of your day to the cause.

For more videos on how to get good posture and the fastest way to improve posture, be sure to subscribe to our channel via the link below and remember to turn on your notifications so you never miss a new video when it’s published.

[billwilkins]

I am a 73-year-old man, diagnosed with Parkinson 10 years ago (fortunately I don’t have the shakes, just have problems with balance, coordination, posture and walking). I watch all the videos you put out and I was struck by this one ”fix bad posture in 22 days“ because my posture was terrible.
I did all the tests and failed every one, so I thought I’d have a go at it. I started on 1 September and finished on 22nd September so that I could remember which day I was on. I went for it in earnest doing all the stretches and exercises alternatively on all the days. Instead of it getting easier over the days some of them actually got harder, I think it was the accumulation affect. I retested on the 22nd day and I’m pleased to say just about past everything except for push-ups for the tight ABS . I’ll put that down to not having a pull up bar or a large ball. So I will continue with that exercise using the push-up test as the stretch and Superman the opposite exercise. My neck is now only slightly forward so I will continue with the elbows on bench stretches and the face-pulls for another two weeks.
Thanks very much Jeff, this proves that you know what you’re talking about. My posture is now fantastic compared to 22 days ago.
Do you think you can do another similar video on how to MAINTAIN a good posture once achieved?

[farazheravi]

Reminder for myself
Plan 1:25
Spine test 2:05
Spine stretch 2:54
Spine strength 3:33, 3:56
Hamstring test 4:29
Hamstring stretch 4:55
Hamstring strength 5:32
Calves test 6:10
Calves stretch 6:40
Calves strength 7:38
Abdominal test 8:08
Abdominal stretch 8:36, 9:06
Abdominal strength 9:22
Hips test 9:49
Hips stretch 10:22
Hips strength 10:55
Hips test 2 11:22
Hips stretch 2 11:52
Hips strength 2 12:16

[eternalshadows]

I had surgery on my spine at 16. Spent the next 24 years in agony, isolated at home and missed out on way too much. This video saved my life. I had gotten to a point where no doctors could give me any answers. But then I found Jeff Cavalier. Thank you doesn’t cut it dude. If you are wondering if what he’s saying will work, it definitely will. But you have to be willing to put the time in without skipping exercises and doing it every day. Thank you for making these videos available like this

[Perrotormenta]

STRETCH


Thoraxic Spine Test (2:06) Exercises : (2:55) Kneeling T-Spine Stretch (3-4 x 45s)
Hamstring Test (4:30) Exercises : (5:13) Hamstring Wall Stretch (3-4 x 45s)
Calves Test (6:30) Exercises : (6:52) Ankle Drop Stretch (2x 45s Straight Legs, 2x 45s Bent Legs)
Abs Test (8:08) Exercises : (8:44) Bow Stretch (3-4x 45s) OR (9:06) (Physio ball)
Hip Flexors Test (9:45) Exercises : (10:28) Lunge and Reach Stretch (3-4x 45s, On Tight Side/s)
Hip Internal Rotator Test (11:20) Exercises : (11:54) Pretzel Stretch (3-4x 45s, On Tight Side/s)


STRENGTHEN

Thoraxic Spine Exercises : (3:43) Banded or BW Face Pulls, hell yea jeff (3-4x 12-15 reps)
Hamstring Exercises : (5:50) Box High Hip Lifts (3-4x 10-12 reps both legs)
Calves Exercises : (7:33) Banded Toe Pulls (3-4x 12-15 reps) (Do this every SECOND strengthen day, or you might get shin splints) (borh legs)
Abs Exercises : (9:25) Supermans (3-4x 12-15 reps)
Hip Flexors Exercises : (10:59) Glute Bridge Heel Tap (3-4x 10-12 reps EACH leg) (The video has a bit of a mistake where the exercise is titled "Supermans")
Hip Internal Rotator Exercises : (12:18 Frog Glute Presses (3-4x 12-15 reps)

[bobballinho]

I’m hunched over just watching, I’ll do this- cheers Jeff

[narekatsyy]

Me: Wait, it's all face pulls?
Jeff: Always has been

[tcc]

Fun fact I just found out I don’t have a blank wall in my entire house

[riverdale]

I’m 52 and have always had bad posture, but feel so much better after doing this 22 day program! I retested myself today and still failed the thoracic spine and hamstring tests. I’ll keep at it and will be more mindful about how I’m sitting at my desk for work. Looking forward to retesting myself in another 22 days!

[hamzaplaysguitar]

If you ever see this Jeff, thank you from the bottom of my heart for putting this kind of content out for free. A lot of us don't know where to look to improve our health and it's made all the more harder by people trying to sell you answers which a lot of the time don't even work.

Genuinely, your content makes a huge difference to us.

Ok all these feelings have caused internal rotation, gonna go do some face pulls now

[ProdLIEFY]

Talk about a god send. I literally was just complaining about my posture then I get a notification 😂😂

[testtests]

The spine stretch almost made me cry! It's such a relief! My back started cracking and popping. Better breathing and gone the back pain already. It's just the beginning...
Thank you so much you are doing a fantastic job!

[Joe-imgs]

sees Jeff posted
me: retracts shoulder blades,
straightens lower back, pushes
chest forward, sits up straight on the toilet, then click.

[MarkToast]

I'm watching this while curled up in a ball on my desk chair

[venusmeetsmarz]

Jeff, thank you for going into so much detail! This is extremely helpful for an aging man and father like myself. My goal is to keep up with my kids and your videos are helping me with that.

[RomanticSlob]

My body hates high box lifts so much that I cleaned my entire room after the second set. One way or another, you will achieve SOMETHING with this workout.

[danieldomingues]

Jeff, unless you tell us otherwise, we all assume that face pulls are needed every time.

[pallios]

"But Jeff, why in 22 days?"

Jeff: Because the number is symmetrical

[pascaldubois]

Today, January 15, was my final test day. Everyone, this program works! After day two, I already felt the difference. Thank you, Athlean-X, for improving my posture forever, and ever.

[caiusscipio]

I’ve just completed this 22 day plan to better posture. On Day 1, I failed 4 tests and proceeded through the plan as prescribed. On Day 22, 3 of the 4 failed tests are now passes. The remaining test saw a noticeable progress to the standard. I think it’ll take more than 22 days to fix this one that has been this way for 30 years.

Jeff, if you happen to read this I wanted to say thank you for not only this video and the wonderful content, but also for all that you continue to do.

[jamiemorell]

Just re-tested on day 22. I went from failing all 6 to passing 4 and ALMOST passing the other 2. I've noticed a huge change. I find it easier to maintain good posture and this eliminated the neck and shoulder pain I felt most days. Thank you so much!!!