The PERFECT 10 Minute Daily Posture Routine (FIX YOUR SIT!)

Sitting for the majority of the day can lead to the development of the posture where the head protrudes forward, the mid back and shoulders round forward and the lower back arches excessively with an anterior tilt of the pelvis. Which can then lead to tightness and aches and pains in the neck, shoulders, lower back, and other areas. To reverse the adverse effects of sitting too much, I’ll be showing you two quick and easy 5-minute corrective routines with 8 exercises for posture that you can do anywhere, that are designed to mobilize these tightened areas (fix rounded shoulders), strengthen the weakened muscles (fix hunchback posture) , and work on correcting any asymmetries. Let’s get straight to covering the exercises for better posture.

The first routine will focus primarily on the upper body. The first exercise is over and backs. This exercise is used to open up and stretch the shortened chest and shoulder muscles, which will help fix hunchback posture. Next, we’re going to move onto the cobra pose. This is arguably one of the single best exercises for better posture because if you go joint by joint, the entire body is almost completely reversed in this stretch position compared to a typical sitting posture. The next exercise is the stand and reach, which will be used to help correct some of the asymmetries developed from slouching one way when sitting. Next, we’re going to move onto wall slides and chin nods that’ll help strengthen the weakened lower traps that contribute to that hunched over posture, and the weakened neck flexors that contribute to that forward head posture.

Next, we’ll move onto the second routine, which focuses on exercises for posture for the lower body. First, we’ll use quadruped thoracic extensions to work on “mid-back” mobility that gets stiffened from sitting and not only promotes that hunched over posture but can also cause problems and compensations in the lower back and lower body. Next, we’re going to move onto stretching out the hip flexors which have become tightened over time and are pulling the pelvis into that anterior pelvic tilt with the kneeling hip flexor stretch. Then, we’re going to move onto the pigeon stretch, that not only further lengthens the tightened hip flexors, but also helps open up the hips with external rotation and addresses any asymmetries present there to best set us up for success in the strengthening exercise we’ll do next. Lastly, we’ll move onto glute bridges to help awaken and strengthen the glutes that tend to become inactive and weakened as a result of prolonged sitting, and are now pulling the pelvis into that anterior pelvic tilt.

So, here are the two routines all summarized with rep range and timing guidance for each of the exercises that’ll help you fix that hunchback posture and reverse the effects of sitting too much.

Routine 1 (Upper Body Focus)

Exercise 1: Over-And-Backs (~10-15 slow reps)
Exercise 2: Cobra Pose (~5-10 slow reps with pause at top)
Exercise 3: Stand And Reach (~5-10 reaches each side, pause at end position)
Exercise 4: Wall Slides With Chin Nod (2 sets of 10-15 reps)

Routine 2 (Lower Body Focus)

Exercise 1: Quadruped Thoracic Rotations (~10 reps each side with pause at top)
Exercise 2: Kneeling Hip Flexor Stretch (~30-45 second holds each side)
Exercise 3: Pigeon Stretch (~30-45 second holds each side)
Exercise 4: Glute Bridges (2 sets of 10-15 reps with pause at top position)

I’d suggest aiming to perform both of these routines at the very least once a day, and ideally each twice a day if you do sit quite a bit. As it’s the consistency and frequency with these routines that’s key. But, keep in mind as well though guys, that sitting is just part of the problem. I mean we see similar postural imbalances in those who stand all day as well. The real problem is not taking regular breaks, not being aware of your posture throughout the day, and just not moving enough in general. So focus on improving those aspects, while incorporating the exercises for better posture mentioned in this video, and you’ll be able to create positive long lasting changes and as a result look, feel, and perform that much better. And for a step-by-step holistic program that shows you exactly how to train and eat to build muscle and lean down without overlooking key muscles like the ones shown in this video, then simply take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below:

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Filmed by: Bruno Martin Del Campo

MUSIC:

GLUTE BRIDGE

[ROBLOX-cqmb]

you never realise you have bad posture till someone takes a picture of you

[alex-vukov]

I've been doing these exercises once daily for about 2 months and I am now taller by 3cm and my upper back looks significantly straighter. Thank you for everything! You are amazing!

[daniel]

This video fixed my posture by 80% in 2 months and I plan to continue doing this daily. My pelvic tilt was horrible and now is almost fixed, I am close. Thank you man, you saved me from my insecurities :) <3

[rigbymama]

Routine 1 (Upper Body Focus)
2:14 Exercise 1: Over-And-Backs (~10-15 slow reps)
2:49 Exercise 2: Cobra Pose (~5-10 slow reps with pause at top)
3:47 Exercise 3: Stand And Reach (~5-10 reaches each side, pause at end position)
4:33 Exercise 4: Wall Slides With Chin Nod (2 sets of 10-15 reps)
Routine 2 (Lower Body Focus)
5:41 Exercise 1: Quadruped Thoracic Rotations (~10 reps each side with pause at top)
6:24 Exercise 2: Kneeling Hip Flexor Stretch (~30-45 second holds each side)
6:56 Exercise 3: Pigeon Stretch (~30-45 second holds each side)
7:59 Exercise 4: Glute Bridges (2 sets of 10-15 reps with pause at top position)

[business]

Jeremy, the quality of these videos is absolutely insane. Can’t believe we are getting these for free. Thanks a ton!

[Bunz..]

Been doing these exercises once a day for around 3 weeks now. Already seeing an improvement in posture and my muscles arent as tight as they used to be. Thank you so much 🥰

[TheHHUN]

Update.
So I have done this for the past 4 weeks missing only 2-3 days tops, some days doing two sessions in one day. I can say confidently it is working, forward head posture is nearly corrected and hips have started to improve but still more work needed to be done

Weekly update. I’m still continuing the exercises, performing them first thing when I wake up and in the evenings when I haven’t trained.
Head posture is excellent and rounded have nearly disappeared. I had a slight pain in my scapula for 2days but think it’s cause I’ve been strengthening it. Feels 100% now.
I have even noticed my lower traps in the mirror for the first time. (looks like I’ve packed on 5lbs of muscle).
I also feel taller (havnt measured height yet, but will when I get a chance) .

So I technically I didn’t grow taller, but how I stand and sit gives off that I have. I’m 5’6 and when I say my height they question it. People think I’m 5’8 which is great.

It’s been a few months and I’m happy with where my posture is. Took about 2months.
I started with doing it twice a day (due to lockdown I had load of time) but once a day should be plenty if you live an active lifestyle.


Please ask any questions, I’d be happy to help.

Will update every week

[Christopher-bkvw]

Watching this whilst curled up like a croissant on my bed

[iThinkSteveisZooted]

Imagine just getting out of your chair randomly in the office and doing glute bridges infront of everyone and then just calmly sitting back down lmao

[dayo]

I’m just so impressed! Brilliantly formatted, explanations are clear, concise and easy to follow. The way you actually highlight the specific area’s to target, the position and direction of the exercise is so helpful! You have clearly put so much thought and effort into this, it’s excellent. I have terrible coordination so, usually struggle with exercise videos and it takes me a significant amount of attempts before I can even learn to properly practice even a couple of exercises. But that has not been my experience with your video, it was easy to follow and significantly less stressful than any other exercise video I’ve used previously. Thank you so much for your hard work, it is most gratefully appreciated! I’m off to your website now, thank again

[runm]

Really good educational content. I dont understand why PE in school is just running and playing football instead of learning about how to take care of your body. Im 18 and this is the first time in my life Im getting into this stuff... Understanding the human body and how to keep it "well oiled" from childhood on would have a huge impact on ppl in my opinion.

[Sheriff-Ivrahim]

I watched this video one year and three months ago and since then my life has never been the same.
My years of bad body posture ended in days. I am so grateful for this video, I just can't thank you enough.

[rasalresid]

Jeremy's advices have led to the most effective exercises I have ever done (and most excruciating), but results speak for themselves. I did calisthenics and bodyweight exercises mostly, but I have found these extra tips of his for some types of exercises to be far more effective and satisfying to me personally than any painful occasions before that in the gym. In the process I took a muscle gain plan from Nextlevel Diet, and without any additional supplements needed, my muscles started to grow massively over the last three months. Thank you Jeremy for all the work you have done over the years.

[markp]

I stumbled upon this video a few months ago and started doing this 10 minute routine every morning. Plus I added a couple of extra stretches from one of Jeremy’s other videos. It has made a huge improvement in my flexibility as well as helped decrease my aches and pains. I doubt Jeremy is ever going to see this comment but I am really grateful for all of his videos and this one in particular. I never knew a guy my age could flexible and pain free.

[rasmusjrgensen]

Routine 1 Upper body focus:
2:14 OVER-AND-BACKS
2:49 COBRA POSE
3:47 STAND AND REACH
4:33 WALL SLIDES WITH CHIN NOD

Routine 2 Lower body focus
5:41 QUADRUPED THORARIC ROTATIONS
6:24 KNEELING HIP FLEXOR STRETCH
6:56 PIGEON STRETCH
7:59 GLUTE BRIDGES

[ginatrader]

Dear Jeremy, I am a "don't-wanna-admit-I'm-old" lady, & I sit too much at my computer, & have back pain. My wonderful daughter emailed me two of your videos, and I couldn't be more grateful. You are clear, succinct, and clearly describe what you're doing, in videos short enough for even hyper people to watch! I'm going to print out the info about your routine and get myself to do it every day, Thank you!!!

[TotheQuin]

It’s crazy that I was doing so many of these workouts wrong and had no idea! I can feel them differently now and am feeling muscles I didn’t even know existed! Thank you so much for these videos :, )

[senaykahsay]

I've watched your videos and followed them for a while now. The results are amazing and I'm so happy to finding you and your videos. Thanks a lot for preparing such reliable content!

[saltyhunter]

Exercise timestamps
R1E1: 2:12 (~10-15 slow reps)
R1E2: 3:12 (~5-10 slow reps with pause at top)
R1E3: 3:45 (~5-10 reaches each side, pause at end position)
R1E4: 4:47 (2 sets of 10-15 reps)
R2E1: 5:39 (~10 reps each side with pause at top)
R2E2: 6:24 (~30-45 second holds each side)
R2E3: 7:11 (~30-45 second holds each side)
R2E4: 8:00 (2 sets of 10-15 reps with pause at top position)

[clarkcoffman]

Stands up, does stretches, looks around with confidence.... proceeds to sit back down