How to fix bad posture | FIX your posture in 4 MIN!!! | Improve Your Posture

A very common question that I am asked is how to fix bad posture. How to fix your posture is not as complicated as it seems, in theory, but it does take a lot of work and practice. In this weeks video I address how to fix two very common postural imbalances: how to fix shoulder protraction and anterior pelvic tilt (kyphotic Lordosis Kyphotic lordotic).

Bad posture is big problem for many Americans, and all people in general because we spend much of our lives in a flexed position. To further illustrate what I mean, imagine being curled up in the fetal position. This would be the ultimate flexed position, which is the opposite of good posture. We spend a lot of time texting, on the computer, driving, etc. This all impacts our kinetic chain and we end up with bad posture. It's important to start working on your posture because it will only get worse the older you get. Old people don't develop the hump on their back and start looking like quasi moto over night. They first develop the bad postures of shoulder protraction and forward head syndrome.

To fix your bad posture one of the number one methods is to just stand up straight. That's right what your mom has been telling you is the best way overall. If you practice sitting and standing straight all day everyday for 30 days; I promise you will be shocked by the results. Your posture will dramatically improve. To find your normal posture take your shoulders and bring them all the way up and back and then let them hang down. This is your normal posture and a great way to work on shoulder protraction. Improve Your Posture

Shoulder protraction is caused by a tight chest, tight lats, and a weak upper back (rhomboids). The way you would fix this problem would be working to strengthen the rhomboids twice as much as the chest and lats. Exercises such as barbell rows and reverse cable flies will greatly help you fix your weak rhomboids. Also spending a lot of time actively and statically stretching the chest and the lats to relieve some of the tightness. A great chest stretch is done by holding your arms bent at 90 degrees and leaning against a doorway with your chest sticking forward. To stretch the Lats hang off of a pullup bar relaxed for at least 20 seconds 4x.

An anterior pelvic tilt is caused by tight hip flexors that pull the pelvis down from the front. Tight lower back muscles pull the pelvis down from the back symbiotically creating a steering wheel turning effect on your pelvis. The glutes are weekend by the position that your hips are in, and are unable to pull the hips into the proper alignment. The way we would fix this deviation is by strengthening the glutes through weight training exercises such as squats, lunges, birdges, and hip extensions. Also it is of even greater importance to spend a lot of time stretching the hip flexors and the lower back. Sit and reach is still one of the best stretches for the lower back.

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[macme.]

Thank you!! You're the first channel with a video that didn't try to sell me something and gave me factual information 👌🏾💪🏾

[princeraj]

I jumped n sat straight when I saw that old man at start of video 😂

[julianam]

I blame schools. like holy shit they us made sit for 7 hours a day . when your young you don't know anything about posture. anyways thanks for the great video

[kristiernstthompson]

SO many great tips! Thank you! Most of the posture videos on youtube are 10 minutes long with a 9 minute intro and then one tip.

[zachdewitt]

I've tried sitting up using good posture, but at our school, the cheap chairs hurt my tailbone. What do I do?

[moisescanada]

Saw this video last 3yrs ago then I saw it again today. Really helped me alot. Changed my life

[nikkiporssa]

My back really hurts, in my school we don't have lockers so we need to carry our bags everyday constant after each period. My back hurts as soon as I get home, I can't fix it because I need to carry all the books I have in my bag and I try to sit up constantly in class and out of class but it still hurts like hell 😞

[jamesneutron]

Just watching this, I notice it so much more and it starts to hurt more

[shenpai]

Nice now I finally learned how to walk in an upright position! All that sitting in school has actually made me forget it... I just noticed that I walked around like the wolf in the beginning of the video for years...

[luckstarslays]

I'm 13 years Old and i played a lot of video games and I lean foward and when I sit I always lean foward and I always pop my back what should I do please help

[nostric]

This really helped me. Gonna train my back more and do alot of squats. I have been sitting in front of a computer all these years and my body is like front leaned, my shoulder is like going forward not being straight. I also allmost have no muscles in my gluts, so I hope I can get a straight back and get my shoulders to come back so it looks like I have a straight body posture.

[bakedsquash]

Am I the only one with naturally perfect posture? Here is a tip, DO NOT put your shoulders all the way back. Try to make them as horozontal and try to push them down, make it as if you have a longer neck. Though right after I eat I have TERRIBLE posture, I do not EVER slouch though sometimes my posture is just horrid. I have a problem with pushing my chest and belly out after I eat, and if your back hurts from that you may slouch for 10 seconds or so. Also belly dancing is great for fixing posture. I personally am a gymnast so my 2 life mottos are "It ain't iced tea without ice", and "Nice and straight is not late". "Nice and straight has the pace" is because people who slouch have back pains so the way they move is just horrid.

[alankoyuk]

interesting video editing style! subbed

[salvadorlucero]

I'm gonna be totally honest with you this video does help and I'm telling you all you have to do is stretch your back everyday and stand up straight and keep your back up just try not to slouch it's what I do everyday

[XxDisasterxX]

Going to try, trying to fix that lardosis thing.

[VenusStar]

Best back strengthening exercise is the barbell deadlift. It works on all of the muscles he mentioned and even more... makes you strong from top to bottom. Squats ALL THE WAY DOWN is also a very good exercise.

[mallorybrock]

I personally like this “doso shocking guide” posture treatment method that you could also lookup on Google. I have always had poor posture but ever since a colleague told me that I slouched, I want to to treat it right away. This guide is coaching my muscles correct posture. After applying it the very first day, I can already know the difference in my posture.

[carzeen]

Hi, I'm 15 and have terrible posture. It's very noticeable and I feel like the hump back of Notre Dame my back has been like this for about 2 years. I started to get a terrible posture when I just turned 14, I started to notice it when I started playing a ton of video games (call of duty aw) and I regret every bit of it. I would sit in a four legged chair in front of my TV leaning forward and now I feel like I will be like this forever! I need help. I ask my parents if I can go to a chiropractor but we just can't afford it. I don't in w what to do now. and to make it even worse I gained a ton of weight. hi weighed 120 pounds at age 14 and now at age 15 weighing 170. I just don't know what to do anymore... video games ruin lives.

[awolf]

What will help with lower back pain? Is it because it's weak so maybe deadlifts?

[whyyougottabesorudedontyou]

This wouldnt happen to me if Video games didnt exist!