The PERFECT Daily Posture Routine (UNDO SITTING!)

If you ever wondered what the perfect daily posture routine would be to get better posture then this is the video for you. Here I am going to show you a quick and easy daily posture plan to help you stand up straighter regardless of how many hours you may be spending sitting down right now.

We all know that sitting too much is not good. Not only does it wreak havoc on your body in the form of rounded shoulders, a forward head and low back pain but it also causes some systemic side effects that can make it harder to burn fat and stay at the appropriate weight.

In this video, I’m going to break down a simple to follow daily posture routine that you can do to fix your posture at home. It isn’t a long drawn out posture workout at home that is going to take you hours to do. In fact, this is an easy posture workout with no equipment to help undo the damage being done to your body by sitting too much.

So the first step in learning how to fix your posture is to do a simple bar hang first thing in the morning. I shared this tip in a previous video where I spoke of the benefits of decompressing your spine by hanging from a doorway pullup bar for just 60 seconds can have on your body.

If you don’t have a pull-up bar you can easily do this by pushing your hands down onto a countertop in your kitchen and lifting your body a bit. Be sure in both cases to keep your toes in contact with the floor to prevent the core muscles from tightening and getting in the way of the spinal effects you are after.

At that point, the game plan shifts to how to incorporate posture correction exercises into the normal daily work flow to fix your posture. I understand that here, more than ever, people are often asked to do too much which gets in the way of their consistency and ever fixing this problem once and for all.

I like to abbreviate this system with the letters G, B and S. These stand for Grab, Bridge and Squat.

To make these posture exercises work all you have to do is set a timer on your phone for 30 minutes. When the timer goes off you are simply going to stand up and perform one of these moves. None of them will take you longer than a minute. When you are done, sit back down and resume working and reset your timer. The next time it goes off just stand up again and perform the next one in line. Keep rotating the posture correction exercises throughout the day ever 30 minutes.

If you happen to forget one or two, don’t worry. The key to your long term improved posture is to get in the habit of not just sitting without doing anything.

The Grab consists of placing your hands on your own butt. Heels of your palms on the top of your pelvis with the fingers running down the cheeks. Push forward to create extension of the hips while opening up your tight shoulders and allowing your hips flexors and chest to loosen up. Hold for just 15-20 seconds. Repeat one more time, this time actively contracting your glutes and scapular muscles to get into the position even easier. 20 seconds is all it takes here and then sit back down and resume working.

The next time you will quickly lay on the floor to perform 5 reps to each side of the glute bridge and reach over. This powerful posture correction exercise is one that will awaken the glute muscles and allow you to reinforce hip flexor flexibility and thoracic spine mobility. Complete your reps and get right back to work once again.

Finally, the squat is the last exercise in the sequence in learning how to improve posture while at work. Instead of performing reps of squats however, you are actually going to be just sitting into a deep squat position. This opens the hips and helps to retain deep hip flexion capability, which is something that often times gets sacrificed in arthritic hips. Reach your arms up overhead and press them into the wall. See if you can eventually touch your hands together while keeping them pressed on the wall. 4-6 reps is enough here whether you can or cannot.

If you are working out right now that isn’t enough to undo the damage and get better posture. Even an hour and a half a day of training isn’t going to cut it. If you are sitting too much, exercises are needed to specifically help undo the damage. That said, face pulls are always something that could and should be added to your workouts in order to strengthen the postural muscles that are often too weak to work properly.

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]

*NOTIFICATION SQUAD GIVEAWAY* - It’s back!! Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! 

If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

[devarshraval]

Honestly this is one of the most important topics Jeff has covered yet. Haven't seen these particular exercises before on the channel. Been following the channel since 2016.

[flyingdutchmannnn]

3:59 morning hang
5:37 grabbing the cheeks
5:48 grabbing the cheeks with shoulders
6:15 bridge exercise
7:30 wall squat
8:35 upper back exercise

[leonphelps]

As an IT professional aka desk sitter specialist, with these few routines I instantly noticed a difference. I’ll definitely incorporate them each day. Thanks Jeff and Jesse! 👍🏾👍🏾

[aimandanish]

Thanks Jeff my posture has improved tremendously. My confidence level boosted and I started feeling amazing after following the exercises and stretches routine with amazing results. You just changed my life!

[chloefrancois]

VIDEO SUMMARY

1. Morning hang 60 secs
2. GBS every 30 mins of sitting down
3. add face pulls to your workout routine

1. Morning hang 60 secs - toes in contact with ground
(either hanging down on a bar or just pushing up on a counter corner)
(what it does: keep toes touching the ground for your pelvis to be able to drop, to decompress your spine)

2. GBS - every 30 mins of sitting down - Grab / Bridge / Squat
Set a 30 min timer whenever you sit down, to interrupt the sitting every 30 mins, with GBS.
(after your first 30 mins of sitting down)
G - Grab: stand up and grab your butt cheeks
(what it does: hip extension, knee extension (no tight hamstrings), open up shoulders and chest, increase thoracic extension)
15-20 sec hold, then 30 sec active hold (squeeze glutes, contract shoulder blades together)
(sit down for another 30 mins)
B - Bridge: bridge + reach up and over to the opposite side with your hand; 5 reps each side
(what it does: active contraction of glutes, additional effect on the thoracic spine by reaching over towards the opposite side)
(sit down for another 30 mins)
S - Squat: wall-sit, but deep squat, wide
(for hip mobility, additional plus: ankle flexibility)
reach arms up back behind you, slide them up (your hands may or may not be able to touch up there) 4-6 reps (or 3??)
(thoracic extension, activates rotator cuff (<--> internal rotation sitting))
+ sit in deep squat 30 seconds additionally
(sit down for another 30 mins)
REPEAT GBS

3. add this to your workout routine: (you know it)
Face pulls (gym version or doorway version)
(what it does: strengthen upper scap, upper back muscles, and rotator cuff)

[daniel.lounsbrough]

I sat up straight as soon as I got this notification 😅

[filkyguav]

As a teen, this will definitely be useful from the amount of work at home that we do because of online classes / all the homework we do sitting down

[KEVIN-nfoh]

I bought an AthleanX program (and will gift one to my dad for the holidays) to show my support to Jeff for putting so much information for us for free. You're the GOAT man, keep going!

[shubotube]

When i first started going to gym a year ago from day 1 the only youtube channel i watch for my workout routine is Athlean-x. If you watch his entire channel you will get more than enough material to change your body for FREE. Imagine if you could buy his plans how much benefit could you get. At the beginning so many gymmers used to say to me " Bro you are doing everything wrong, You can build muscle this way" after 6 months i used to lift heavier than them by watching only Athlean-x youtube videos. You can't get enough of this man. Thanks to Jeff for changing so many people's lives.

[rainman]

“40% more likely to die sitting 6+ hours a day”
School: 🖕

[vaghelalokesh]

Jeff u just changed my life by changing my posture. My confidence levels just shoot up ane i started feeling amazing and beyond all after following the strech and strength routine i got amazing results

[overhydrated]

As someone who was diagnosed with a blood clot at 18 and is still suffering from it at 21, I can say with confidence that this information is extremely valuable to ALL people of all ages 100%.

[masonturner]

Me: Stands up in the front of the class and grabs my butt cheeks.
My Teacher and everyone behind me:
👁👄👁

[fededamian]

The way Jeff describes so well the problems of my body and their reasons is astonishing. These tips are pure gold.

[PushPastMyLimits]

3:15 dead hang 60sec morning only
Every 30min you're sitting you do...
4:45 Grab portion
6:05 Bridge
6:45 Squat
Alternate grab 30 min later bridge and so on

[derrekharing]

I swear he reads my mind on what I need to work on

[anadaone]

"Hello, take a seat. So your bank account balance has been - "
*30 MINUTE TIMER*
"Pardon me"
*grabs butt cheeks and then bridges on the floor*
"So...we were saying..."

[NickHazletonMusic]

I’ve been doing this the past 3 days and I’ve already noticed a big difference in my posture. It’s really easy to implement too! Thanks Jeff !

[matthewpasserell]

I did day 7 today of the “fix your posture in 22 days” and I can actually get my shoulders back pretty easily now, and I can actually sit up straight. What a godsend. Thank you Jeff 🙌🏼 I can’t imagine what my posture will be like on day 22!