The PERFECT 7-Minute Daily Posture Routine (Fix Neck and Back Pain)

Follow-along exercise routine to straighten up your posture and eliminate neck tension and back pain! Effective stretches and exercises you can do at home or at work to improve your posture, decrease neck tightness, and minimize tension/pain in your back. Physical therapist will help you to fix your forward head, un-round your tight shoulders, and minimize hip flexor tightness on your lower back.

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WHAT IS BAD POSTURE?

To be honest, “bad” posture is completely subjective. Meaning that two people can have identical posture but one experiences zero symptoms at all while the other complains of persistent, nagging pain.

In my experience, people who have a forward head, rounded shoulders, and arched lower back typically experience more discomfort and pain than those who don’t; and stretches/exercises to correct these problems often result in a decrease in pain.

HOW TO CORRECT BAD POSTURE

You developed bad posture slowly, over time, by slouching, slumping, or leaning in one position. The best thing you can do to “reverse” these effects is to spend more time in “good” posture while avoiding these “bad” posture positions.

The most-common culprit I see in the development of bad posture is sitting and working at a desk. Typically our gaze is directed downward at a computer screen, causing our heads to come forward. We reach for a mouse or keyboard that causes our shoulders to round inward. And the seated position with our hips flexed promotes a “tightening” through our hip flexors which then pull on our lower backs.

BEST EXERCISES TO CORRECT POSTURE

The best exercises to correct the most-common posture-related issues are those that stretch the upper neck and pull the head backwards, “un-round” the shoulders and pull the shoulder blades closer together, and reduce tightness in the hip flexors thus decreasing the pull and strain on the lower back.

In this video I want to share with you my go-to exercise routine that will address and correct each one of these common posture issues! These are simple stretches and exercises you can do at home or at work with zero equipment that will leave you looking, and feeling, a lot better!

7-MINUTE DAILY POSTURE ROUTINE

Chin Tucks
Thoracic Extension
Doorway Stretch
Hip Flexor Stretch
Cat Cow
Bird Dogs

HOW OFTEN CAN I DO THIS POSTURE ROUTINE?
Seeing improvement with posture takes consistency and time. Most people should be able to perform this routine 1-2 times/daily most days of the week with noticeable improvement expected in about 2-4 weeks. However you’re encouraged to do it a lot longer than that as long as you continue to see progress and improvement.

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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.

[sebongteens]

1:09 chin tucks
2:20 thoracic extension stretch
3:29 doorway stretch
4:39 hip flexor stretch
5:50 cat cow
7:00 bird dogs

[micheller]

I love the timed walkthroughs! I find i get easily distracted and bored when i have to count it myself. Please do more posture workouts like this 🙏🏻

[UZFE]

The simplicity of these exercises and relief they deliver is very satisfying!

[darthpayback]

I've been saving your videos for awhile now. Starting first thing in the morning. Thanks!

[tigger]

Thank you for the simple stretches that you demonstrate, I really appreciate the information.

[littlewillowlinda]

I really like these timed walk throughs, it’s helpful to hear the positioning cues as we’re doing it so we can self correct and do it properly with the right muscles activated😊 thank you!!

[momblessings_sadie]

All the issues I'm having, literally ty so so much

[MW-mleq]

Bro, this was literally life changing for my back!

[nettie]

Great video! Your content is Amazing! Very easy to follow and perform. Thank you! I wish you had a clinic in my town.

[Ramyapad]

Thanks for this love your channel much love your exercises much

[nataliehaylock]

Thanks so much! This has been very helpful ❤

[ghaliahnaely]

the kicks are always fresh 🔥 great video, very thorough

[SrikanthS-kpex]

Thank you very much for such simple and effective exercises. I have been following lot of your videos and they have really really helped me a lot. Could you please let me know the best full body stretches once out of bed in the morning and also preworkout and postworkout stretches do be done for gym. It will be of great help. Thank you once again for all the wonderful videos. 😊

[DiegoGlz]

Oh my friggin god after a year or more struggling with my bad forward posture, doing shoulder workouts....I finally seen a difference after this workout.

[BrettTheresaBoe]

First - I love all of your videos!! They have been tremendously helpful!! Second - I've been meaning to ask, as I watch a number of videos, what is the small physical handheld timer that you use? Or do you have a recommendation for a timer or app that you're able to set (like 20 seconds on, brief rest, then another 20 seconds)? Thanks, Brett

[drrayaneghemrawi]

I did some of these exercises along with wall exercises also but the pain is worsening. Is there a possibility I am doing wrong way? I am a dentist and I have wrong posture while working

[HOLLYWOODTIMESTAMIL]

Sir i do your previous exercises for posture regularly.I use band for scalpular exercise but .my sholders got uneven.what can I do ?

[chacha-Ce]

Can you modify and example of hip flexors I can’t get on my knees

[swapnilq]

I am 18 and i am facing lowerback, neck and tail bone pain are this happen because of my bad body posture