How To FIX Your Posture | 10-Minute Daily Routine

Quick 10-minute routine to straighten out your neck, upper back, and lower back posture. Correct these common posture problems at home with effective stretches and exercises presented by a doctor of physical therapy. Follow along with this daily corrective routine for your posture!

JARED’S PREFERRED RESISTANCE BANDS:


JUMP TO UPPER BACK POSTURE ROUTINE: 2:01
JUMP TO LOWER BACK POSTURE ROUTINE: 6:13

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MORE GREAT POSTURAL VIDEOS FROM TONE AND TIGHTEN

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Some of the most common conditions that I treat as a physical therapist can be directly related to postural issues. Tension headaches, neck pain, upper back and shoulder pain, and even low back pain can often be attributed to poor posture.

Luckily there is a lot that the right stretches and exercises can do to correct your poor posture and help you out of the pain you might be experiencing.

In this video I will share with you two of my favorite posture routines – one for your neck and upper back and another for your lower back. These routines have helped countless of my patients and I hope they help you, too!

The key to correcting your posture is to STRETCH THE AREAS THAT HAVE BECOME TIGHT AND STRENGTHEN THE AREAS THAT HAVE BECOME WEAK. These are the best exercises and these are the best routines to help you to accomplish that!

BEST EXERCISES TO CORRECT NECK AND UPPER BACK POSTURE

*Stretch where it’s tight: we need to stretch the neck extensor muscles as well as the chest and anterior shoulders.
*Strengthen where it’s weak: we need to strengthen the deep neck flexors as well as the muscles between your shoulder blades.

(2:30) CHIN TUCKS
(3:13) DOORWAY STRETCHES
(4:16) SCAPULA PINCHES
(5:16) WALL ANGELS

BEST EXERCISES TO CORRECT LOWER BACK POSTURE

*Stretch where it’s tight: we need to stretch out the tight hip flexors and lower back muscles.
*Strength and where it’s weak: we need to strengthen the wesk lower abs and glute muscles.

(6:55) HIP FLEXOR STRETCH
(7:40) CHILD'S POSE STRETCH
(8:06) BRIDGES
(9:03) REVERSE CRUCH HIP RAISE

HOW OFTEN SHOULD I WORK ON MY POSTURE?
(10:45) These routines should be performed daily in order to yield maximum results. You should also be mindful of your posture throughout the day to maximize the efficacy of these programs.

HOW LONG UNTIL I SEE MY POSTURE IMPROVE?
Consistency is key! Some people will see postural improvements in as little as 2-4 weeks; but for most it will be the 8-12 weeks range. Some may require 14-16 weeks to see improvement. The key is to remain consistent with them and keep in mind that it took a long time for these changes to occur; it will take some work to reverse them.

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.

[sss]

did this everyday for 3 months and my back is fully unlocked. my posture was horrible, so if you’re thinking about it do it

[gatita]

My neck shoulders and back appreciate you so much.

[NourBrahimi]

Did this for two weeks and oh did I see improvement! It really works so thank you!
I will continue so thank you for the great helpful tips

[lucasandrews]

I have officially completed 1 full month of doing these exercises daily! I started on April 1st and tonight is the 30th. I am proud to say that over the course of this one month journey I have regained the half inch of height I lost due to previously bad posture. I am now back at my previous true height of 5’8. I still don’t have pretreat posture, and I still have a long way to go, but I am certain I will continue to do these workouts until I reach my goal. :)

[AskBobnFran]

We are both in our 80's and still believe in having a strong body and a calm mind. This was an excellent video and we learned a lot. We are doing research for our new YT channel that is all about healthy aging. Thank you so much and keep up the great work!

[icequeen]

Hi, Jared! It’s me again. Just want to commend you and Camille for doing a great job in sharing your knowledge and experience in rehabilitating and correcting certain physical and physiological issues most postpartum moms like myself have.

I have tried your free exercises for mummy tummy back in March and I have finally rehabillitated/strengthened my core today. The gap in my tummy is now closed, and it made more sense to me that in order to workouts for correcting posture right, I need to get my core strengthened too.

Looking forward to doing this correcting posture routine and see results from it too! I’m a fan of your workouts/routines because it worked for me the first time!

[jadikowal]

Amazing ...thank you that you share this exercises .
Great Man.

[piedaderudman]

Thank you so much for showing good posture and back exercises. I really need to do this and you explain it perfectly!

[stephenberry]

Thank you for including the corner stretch for those of us who don’t have a doorway

[degananderson]

Had some terrible back pain from deadlifting and workout out everyday. 1 session of these stretches really helped me out. Gonna start doing these every single day after I shower after working out. It’s a truly awesome stretch and the pain is reduced significantly from it.

[usk]

Thank you! The video is great, goes straight to the point and showcases great examples!

[sharveechaturvedi]

best systematic and easily understood sequence i have found on neck pain and posture fixing. needed it so bad since going to therapy not easy or an option on the pocket.Much gratitude

[carafriend]

WHERE HAS THIS BEEN MY WHOLE LIFE!! Thank You!! I'll give this a shot.

[fenders]

Beautiful Brew!! I"m already doing it to it!!

[nerikamaharaj]

Love love love this. Thank you so much for sharing. Needed these routines so badly

[GayleCreates]

You're amazing. Thank you for helping so many people with such great energy.

[ralhamami]

This is so great, easy to follow, and thorough. Thank you so much for the time and effort.

[Peac]

Yes 👍🏾, you are great and I love to do this simple exercise in a daily basis. Thank you very much Brother 🌹👍🏾👍🏾🌹

[Shubhamkumar-qrnb]

Commenting this for myself

1. 2:35 Chin Tuck, 3-5 secs, 10-20x
2. 3:18 Doorway Stretch, 20-30 secs, 3x
3. 4:18 Scapular Pinch, 10-15 REPS, 3x
4. 5:25 Wall Angels, 10-15 REPS, 3x

Lower Back
1. 7:00 Hip Flexor, 20-30 secs, 3x
2. 7:42 Child's Pose, 20-30s, 3x
3. 8:09 Glute Bridges, 10-15Reps, 3x
4. 9:05 Reverse Crunch, Hip Raise, 10-15Reps, 3x 9:45

[toneandtighten]

What does your posture look like as you watch this video? Did you sit up a little straighter? 😂 It's something we can all work on - luckily these problems are completely reversible with the right exercises.