Fix Bad Posture in 5 Minutes (FOREVER!)

If you are looking for a posture routine to help you fix bad posture in 5 minutes and all the things that come with it like rounded shoulders, a forward head, craned neck and anterior pelvic tilt, then you are going to want to watch. Here I'm giving you a series of posture correction exercises that can be done at home in as little as 5 minutes that can fix your posture forever if you remain consistent with them.

This posture workout is most effective if you determine what is causing your bad posture in the first place. You are most likely slouching with rounded shoulders due to a weakness and lack of mobility in your upper back, specifically the thoracic spine. Not only is it causing your shoulders to round forward, but it is also affecting the posterior pelvic tilt that you are likely suffering from as well.

While some may argue that your posture doesn’t matter, as a physical therapist, I disagree. I find that posture can affect everyone both inside and out of the gym. If you don’t believe me, try this out; slump forward, slump forward and allow your shoulders to round. Then, try raising your arm up overhead. You won’t be able to get it all the way up. Your humerus will actually get blocked within the shoulder joint, preventing you from being able to raise it all the way overhead as an effective stretching exercise.

If you are someone who works out, that means that with this bad posture you will run into difficulty to effectively press weight overhead, such as with dumbbells or a barbell. In everyday life, you might find it difficult to put something away above you because of the difficulty in getting your arms up.

Now, to feel what it would be like to stand with good posture, stand in front of a straight line and turn your toes out. Contract your quads and squeeze your glutes together. From here, make fist and place it against your chest with your thumb resting on your sternum. You should notice a slight downward tilt of your knuckles. Now, retract your shoulder blades and raise your chest upwards, bringing those knuckles to parallel to the ceiling.

Since you know what it feels like to stop slouching and to stand in good posture, it’s time to implement the routine for how to fix bad posture, which is a daily 5 minute routine consisting of just 5 simple exercises. Two exercises to strengthen and mobilize the thoracic spine and two exercises to work on the strength-endurance of the glutes. It’s not just about having a glutes that are strong, but having the ability to hold them in the right position for an extended period of time. There is also a combination exercise that will target both the thoracic spine and the glutes all in one move.

Perform the posture routine as follows:

A. Supermans x 30 sec
B. Glute Bridge Marches x 30 sec
A. Supermans x 30 sec
B. Glute Bridge Marches x 30 sec
E. Bridge and Reach Overs x 30 sec

C. Kneeling Thoracic Drops x 30 sec
D. Wall DL’s x 30 sec (right leg)
C. Kneeling Thoracic Drops x 30 sec
D. Wall DL’s x 30 sec (left leg)
E. Bridge and Reach Overs x 30 sec

The Superman exercise is a thoracic strengthening exercise and back posture exercise that will help target the muscles of the upper back and in-between the shoulder blades. Weakness in these muscles allows for the upper back to round forward, taking with it the shoulders, causing them to round as well. To have good posture, you need to make sure these muscles are strong enough to keep you upright.

The Glute Bridge Marches will work on the strength endurance of the glutes. It is important to note here that you want to avoid any dropping of the hips / pelvis at any point, whether than be sagging down or tilting to one side in order to raise the other leg off the ground.

Kneeling Thoracic Drops will work on mobilizing the thoracic spine and as an added bonus, will help stretch the lats, which we know are an internal rotator of the shoulders. If these muscles are too tight, they will actually assist in pulling your shoulders forward.

One of my favorite exercises to help correct bad posture and to feel amazing every single day is the Bridge and Reach Over. This posture exercise not only targets mobility of the thoracic spine with the reach over to each side, but doubles as a glute strengthening exercise.

For more videos on how to fix your posture and a daily posture routine that you can follow, be sure to subscribe to our youtube channel via the link below and remember to turn on your notifications so you never miss a new video when it’s published.

[athleanx]

“FAST ACTION” Q&A* - Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (AS A SEPARATE COMMENT!!) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!

[Littlebpaulmuller-Owner]

0:00 How to Stand
1:55 Supermans (Thoracic)
2:50 Glute Bridge Marches (Glutes)
3:35 Bridge and Reach Overs (Thoracic, Glutes)
4:00 Kneeling Thoracic Drops (Thoracic)
5:00 Wall DL’s (Glutes)
5:55 Screenshot

Your 5 mins routine:
Supermans x 30 sec
Glute Bridge Marches x 30 sec
Supermans x 30 sec
Glute Bridge Marches x 30 sec
Bridge and Reach Overs x 30 sec

(Optional)
Kneeling Thoracic Drops x 30 sec
Wall DL’s x 30 sec (right leg)
Kneeling Thoracic Drops x 30 sec
Wall DL’s x 30 sec (left leg)
Bridge and Reach Overs x 30 sec

[jockorogers]

Thanks, Jeff. It's this kind of attention to detail and science that makes your stuff so great. My wife and I were at the gym today (76 and 70 yrs respectively), and while she has been doing great over the past couple of years with her strength and conditioning, she was explaining how her posture (shoulders slumped forward) has been bothering her. She knows it matters as much as the reps and sets for real health. I get home and voila. "How to Fix Slumped Posture." I've been a gym rat my whole life, but your approach to training feels so solid. Thrilled to have found you a couple of years ago. Best, J.

[arubanjames]

Learning to “build consistency with a task that is not daunting” I discovered by accident, and necessity 2 years ago when I shuffled into the gym at the age of 44, a construction worker my whole life, and previous not so good high school athlete, I had a history of going too hard too soon. To the point where I couldn’t keep up the consistency. This quote “build consistency with a task that is not daunting” perfectly verbalizes what I have been trying to tell people who I can see have the same misinformation I grew up with! Thank you for all your videos!

[rockofloveusa]

no one can talk about fixing posture two much. we all need it. it should be on top of list..

[keysplay]

Jeff always seems to read my mind and puts up the exact video I need every time

[itstoasty]

Hey Jeff! Just wanted to say thanks for all you do. Thank you so much for the helpful info. I’m 7 months in with your PPL split alongside the ab workout and the knowledge I was able to equip from you and I feel like a Roman soilder. Thanks man, keep it up!!!

[illcareify]

In the recent months, I was diagnosed with rotator cuff syndrome first and then mild thoracic disc protrusion. Since your strectches etc. matches with my physical thrapy doctor's instructions, I also started using your videos when I returned to gym after a long time. Even though it is irritating going back to starters' exercises because everything around my shoulders really weakened obviously. Anyways, everything goes smoothly as of now, and as you have a part in this, thank you very much mate.

[GRestores]

I used to weigh 300 pounds, I now weight 210 needless to say I had back pain and my posture was shit. Actively focusing on posture has eased my back pain upper and lower back pain. Good video Jeff, thanks for the important stuff as always

[bjredc]

Bravo, , Jeff! This is excellent for all generations. My 92 year old father has created the spectrum of postural issues that you presented from bad postural habits and will benefit tremendously when we add in your recommendations to his weekly PT regimen. I don’t have postural issues and incorporating what you shared will keep it that way. Thank you for hitting the target once again.

[swingingmonk]

Simple, informing and concise. I'd like to see more videos like these please, as have hip and back trouble, and want to be doing what I love and strengthening as well, sometimes it's difficult to do what you want to do.

[JordanPeverelli]

Awesome video Jeff, putting this info out for free for anyone to see makes it even better.

[HeatherD]

These are absolutely easy and doable exercises! My teenage son is battling scoliosis, along with extremely poor posture. As a fitpro myself, he is reluctant to assume any regime I give him, but am so thrilled to be able to have him watch (and hopefully implement) this video on his own! Thank you!!!

[V.V.]

Thank you 'Guru' for suggesting a short and effective workout which is a need of many people around the world to handle poor posture. I almost always hit the like button every time for your videos and this time I could not stop commenting on this. On a side note, the line " When it comes to creating meaningful change, the only way we can get there is through consistency." is superb and fitting well like your fitness lessons. I wish you all the best in your life and in all your endeavors. once again zillion thanks to you from India.

[MrJay]

Jeff is the best at what he does. I never skip ads when I watch Jeff's videos. It is the least I can do for his community.

[blissweb]

This is gold. Most of these exercises I've never seen before. Gonna take them and get that posture fixed once and for all. Thanks a lot !!

[pashaboss]

Thank you so much Jeff...we all really needed this video 🙌🏻👍🏼

[Panzer_]

I always find myself saying "thanks Jeff" at the end of these videos. Easy to do and nicely explained 👍

[melissaevans]

I've been to 2 physical therapists for occipital neuralgia and forward head posture and both have given me exercises that squeeze between the shoulder blades. Makes a LOT of sense now

[FerrariKing]

I had bad posture until I watch Athleanx videos. His videos have been so helpful.