5 Stretches For Better Posture - Works In Just 10 Minutes!

5 Simple stretches you can do at home to improve your posture IMMEDIATELY! Stretching routine for tight muscles in your neck, back , and hips to help straighten out your posture, stand taller, and feel less pain. Led by physical therapist, Jared Beckstrand, so you know you’re getting the best exercises for your posture.

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Just curious - what’s your posture like RIGHT NOW?

Chances are you probably just straightened up a little - either while sitting at your desk or looking down at your phone/tablet.

As humans, we seem to be developing worse and worse posture. First of all, our bodies weren’t designed to sit as much as we are, and second, we weren’t designed to spend as much time looking down as we do (thank you, smart phones and tablets).

As our posture has gotten worse, so has our health. Aches and pains are more abundant and feelings of being “tight” and “stiff” and are also on the rise (at least in every physical therapy clinic I’ve ever been in).

WHAT IS BAD POSTURE?

When we think of “bad posture,” we typically think of three areas - our head/neck, our upper back/shoulders, and our lower back.

When posture is “bad”, our head and neck typically come forward, our upper back and shoulders round in, and our pelvis tilts forward causing our lower back to arch backwards.

The more time we spend in this “poor posture” the more our bodies adapt that as our “default” posture and aches and pains typically set in.

HOW TO CORRECT POOR POSTURE

In order to correct this, an effective stretching and strengthening routine needs to address tightness and weakness in each of these 3 areas:

We need to stretch the tight muscles in our neck to pull our head back.
We need to stretch the tight muscles in our chest and shoulders to “un-round” our back.
And we need to stretch the tight muscles influencing our pelvis to pull it back into a more neutral position.

That’s exactly what you’ll get in this video! This simple routine is 5 effective exercises that will take you about 10 minutes to complete. It will address tight muscles in each one of these areas and will help you feel better fast!

5 STRETCHES FOR BETTER POSTURE

0:03 INTRODUCTION
0:46 CHIN TUCKS
2:08 FOAM ROLLER
3:51 CORNER STRETCH
4:29 BONUS DOORWAY STRETCH
4:44 HIP FLEXOR STRETCH
5:43 CHILD’S POSE
6:34 IMPORTANT NOTE

Did you try the stretches in this video? I would love to hear from you about your experience! Leave me a comment and let me know how you feel!

NOW HERE’S THE THING…

As great as stretching feels, but itself it is NOT enough to correct your posture. It feels great in the moment, but unless you supplement with strengthening the change won’t be lasting.

Stretching gets you INTO the right posture and position… but strengthening will KEEP you there for long-term benefit.

Luckily for you I’ve got you taken care of! Here are links to 3 of my most-popular postural strengthening routines here on YouTube. Click on the one (or two, or three) that will help you the most and we’ll continue with your progression!

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 own 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 and all 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.

[RaulRodriguez-vtdc]

You’re amazing! Thank you! I’m definitely struggling with this, but I’ve lost a lot a weight. I’m down to 158!! Down from 180!

[alanw]

Great info and easy to understand — thank you very much for sharing this!! 🙌🏻🙏🏻

[Rekha]

This video is very helpful! Could you suggest alternative stretches for the hip flexors and lower back as I have had knee replacement and can’t do the ones shown here. Thanks!

[selinalavanya]

All of your exercises work well when they are done regularly. I do few of you stretching exercises daily except on Sundays. Thank you for them, doctor!

[bdwwellbeinghealth]

always great to catch up on your channel and your video is very clear on how we should follow and do the exercise

[lindagadsden]

Hi dr, thank you for your channel I have only recently found you. I suffer with debilitating vertigo, hence I cannot lay on my back or sleep/sit up/down from that position either! I was housebound a year before covid and I have lost all my muscle strength and even some mass! I used to walk daily and be very fit and active, but not so now (I'm ever hopeful that muscle memory will kick in after so long!). Would you mind giving alternate exercises in a standing position for core and stretches etc..Thank you for your knowledge and time. LG

[Szeszmongoose]

Hi Dr Beckstrand, thanks ever so much for your videos! This video is a great one to relieve common aches and pain we tend to get from everyday posture killer habits :)
May I just add a comment to the hip flexor stretch - it makes it more powerful to perform the stretch if we tilt the pelvis to the front (as you mentioned) AND push the pubic bone area foward! This made it much easier for me to get the position right for the stretch :)

[rex_]

Hello sir! Love your videos but the one thing I don't understand is that you've already made lots of videos on upper back and lower back posture correction. so its difficult for me to follow one. Please let me know which video(s) to follow?

[Ramyapad]

cant wait to do this all for me soon for my back as my back is paining too much love your channel much love your exercises much

[muhammad]

Can't thank you enough Dr. You are the best...I wish you and your family, continued success, happiness and great Stay blessed

[Socks]

Dr. Thanks so much for your videos. I learn so much from you . I've been doing this stretch routine and feel 100% better and my back feels great. Please keep doing what you are doing. Thanks again.

[scotthunt]

You are definitely required viewing, Dr. J. Thanks for all you do.

[gautamsinha]

👍Many thanks been a mess ever since it was Work from Home for the last 2 years....however, I have started the stretches U recommended, along with other workout postures. Back to Office since March 2022.... cheers from India.🙏

[tinahicks]

i love your channel im glad i found your videos

[rosemarry]

Literally I've done some of your neck stretches and already feeling less pain. 🌹

[iandalton]

your 3rd excellent video that will solve my posture issues !

[mikehannemann]

Was prescribed these & more dealing with multiple issues & extreme lack of thoracic mobility. Question: my posture is such that feom the sude my scapulas project backwards, not even close to your posture. What is up with that?? And how to remedy??

[khusboosingh]

Than you sir you're very good.your every exercise very helpful to me you're great sir.Thank you so much once again.

[kitti]

Stretches: 1-2 times a day
Chin tucks 1:10 (10-20 reps / 3 sets)
Foam roller extension 2:16 (10-15 reps / 3 sets)
Corner stretch 4:01 (20 secs hold / 3 sets) or Doorway stretch 4:32 (20 secs hold / 3 sets)
Hip flexor stretch 4:48 (20 secs hold / 3 sets)
Child's pose 5:55 (20 secs hold / 3 sets)

[joancockcroft]

Do you have specific exercises for seniors to help their posture if they can’t do floor exercises? Is it too late for seniors who have had bad posture for years.?