This video changed my life. Literally. Currently dealing with twisted legs/flat feet, tilted pelvis, twisted torso. Finding out that the rib cage is a factor to my imbalanced body was a major turning point in my journey to fix my body. I didn’t follow the exercises all the way but the breathing technique is so useful to untwisting my body. Thank you for making these videos!
@@As-iy1pj Really bad. Like he said in the video, I believe belly breathing partly caused my guts to slip down and out of place. Also, I think it's causing my winging scapula (and other issues since everything within the body is connected). Good news is that I'm close to fixing these issues via some of what this video taught. There is hope if you are dealing with similar symptoms.
YES. I practiced belly breathing and it utterly screwed up my posture. my upper ripcage started to tighten and i got a hunchback posture. This happened in my late twenties. Thank you for providing this info
Thanks for this video! I have persistent forward head and rounded shoulder despite the fact that my back muscles are very strong. I'm definitely a belly breather, and when trying this I definitely feel my upper chest resisting expansion. I'll work at this and hope for the best!
I definitely have this issue, but after doing this exercise I don't notice any change in my shoulder internal rotation. Should I be expecting to see an improvement in that straight after doing this 3 sets of this exercise? I thought that is an indication of how compressed the front of the ribcage is? Thanks for your help!
If you rib cage tips forward, you can see an increase in IR and decrease in ER. Same thing happens in reverse with tilting the rib cage back, increased ER and decreased IR. If you tip the rib cage back instead of expanding anteriorly, then you will see a drop-off/maintenance and not a gain of IR.
@@ChaplinPerformance Ok thanks. I was told my rib cage is tilted back and my sternum shifted too far forward. I lack IR on both sides. ER is not too bad. Should I still do this exercise or would that be counterproductive? Thanks!
Being over 60, and diagnosed with COPD, I am very interested in putting my ribcage and upper chest muscles back into better condition. I've made a lot of lifestyle changes from quitting smoking to changing my diet to get optimal nutrition for building muscle and connective tissue.
If you want to learn to use posture & breathing techniques to fix muscle imbalances so you can move and feel your best, join the waitlist for Total Body Restoration! Join the Waitlist for Total Body Restoration - groupcoaching.chaplinperformance.com/ Join the Waitlist for Total Body Restoration - groupcoaching.chaplinperformance.com/ Join the Waitlist for Total Body Restoration - groupcoaching.chaplinperformance.com/
Greg I love your videos, but please can you try and give some idea of how long this may take before improvements can be observed? I've been doing the exercises religiously twice a day but see no improvement in my resting posture as of yet. My condition definitely wasn't great to begin with but can you give some kind us some kind of an idea whether or not progress is almost instant or if you need to hammer at it consistently for a number of months or more? I would be eternally grateful if you could give me some guidance on that. Thanks again - you are a hero
The thing with adjusting posture and imbalances is it’s a very complex process and it can really depend on a lot of intricate factors. My experience has been that I try different things, and check with the feedback of my body over the course of a few days or a week. Your body and mind is managing a lot LOT LOT of energy, stressors, and a balance of afferent and efferent processing, mostly unconsciously and in whatever way is easiest for your structure so making deep adjustments can be a long snd time consuming process. The answer is often, It depends.
@@delmar1387 Thanks you very much for sharing your experience. i have had forward head posture most of my life and very tigh upper traps and scalenes at the point of intense pain sometimes. the upper traps also cause me body to be lateralized keeping my lat overactive very uncomfortable situation. i have try so many exercises and strategies but it seem i may be finally find it something that works. in my case it seems the lower crossed syndrome is the origin of the problem and as consequence my body compensate the upper part of my body to mantain equilibrium when standing up....for those who havent found the solution yet do not give up keep searching and trying methods until you find a way out of it
Im having nerve pain w anterior scalenes. They think its thoracic outlet bilateral. I think its more this. My traps are tight, my chest is pulled forward. Thought it was tight pecs. I really hope tp hear back from you and hopefully we can connect. My life has been misery from this
While I think some of these exercises are useful, I struggle to consider your proposed kind of upper chest breathing as anything other than learning to make "labored" breathing someone's new normal. Activation of the muscles in the sternum and the intercostals are most definitely a great tool to correct forward head posture. However, I think your methodology to get these muscles to work needs to be tweaked. If you jog for a minute or two your ribs and upper chest will naturally breathe the way that you're trying to coach people to do. Using muscles to actively push the sternum up is not an economical way to breathe, its not even the best way to control your breath after jogging like that. Rather than chest breathing, pursuing an "activated sternum" might be a better avenue of posture correction. That can be achieved with some of these exercises, which is a good thing! An activated sternum can be achieved through imagining there is a string with a balloon attatched to the center of the ribs just above the solar plexus. Another kind of humourous phrase that can help is "tits out". The idea being not to shove your shoulders back but to bring the chest out, which can have an effect of rotating the shoulders outwards. If the sternum is "active", breathing can be coached to involve everything from the front of the neck and intercostals all the way down to the pelvic floor. A good breath does not disturb the integrity of an active upper chest, if the sternum is engaged in this way it will not move even if one is utilizing every last ounce of available torso space to inhale. If this ever reaches you, let me know what you think. I'm not out to criticize or say I think you're wrong and refuse to elaborate, I just really think the pursuit of this activated upper chest is going to be more useful in helping those with forward head and other postural maladies. If you're just someone looking for relief by all means try his method and if you feel like youre hitting a brick wall, which a lot of people in the comments here seem to be try this method. If you want more information try looking up "singers breath"
HI, thanks for the video, what about: - fwd head posture - nose breathing through the breath but cannot get lungs to feel full (satisfy lung thirst) without a little mouth breath at the end - shortness of breath when raising arms for 1-2 min, either doing some task or just elevating them to chest height tyvm
Great video. When I exhale I can feel my abs tighten. But one thing I was unsure about:when I inhale do I release my abs or keep that tightness or is the tightness just for exhaling? Thank you!!
Any idea how all this applies if you have pectus excavatum and cannot raise your sternum as suggested in the video? any changes to do for the exercises?
I have forward head posture and my chest doesn't expand fully when I inhale. I also have difficulties getting a big breath. Do you think this could be related to that?
@@ChaplinPerformance❤❤ Sir I have a forward head posture and if once i align anterior occulsion of upper jaw and lower jaw my posterior upper jaw and lower jaw wont occult and vice versa ❤❤❤❤ Can u pls suggest some excercises for jaw for better occulsion and im facing this from just 2-3 yrs ago
Bro i love ur vids and explanation…I honestly think you are the best on YT for this. Are there any other cues or exercises to prevent the top front of chest from caving in? It seems thats my issue
Overhead movements will be helpful if you can coordinate the positioning below the rib cage effectively and manage internal pressures. The thing that allows volume to be driven upward is compression below and maintenance of positioning.
Wow wow wow such a great explanation and all these details are valuable and makes difference to me compared to the people have same subjects in TH-cam but your strategies makes a huge difference .. you have a an accurate understanding to the issue and the strategy for the effective solutions You deserve the support Thank you 🙏
The ribcage should move during breathing? There’s a lot of confusion about belly breathing, but in my opinion, the body is always in motion, and everything should move in some way during inhalation. (Not an expert) 😅
Doing this drastically improved my inhalation. I have forward head posture and anterior pelvic tilt. The biggest breathe of fresh air I've had in a long long time. This could be it. Thank you. ❤❤.
Wow this is very eye opening- always thought chest breathing was bad so always avoided it. It feels good to expand upper chest but it’s really hard to do and almost makes me feel like I need to cough..anyone else?
Thank so much, also for adding chapters. For the heart muscle: Relax into Yeshua or Jesus, invite the Holy Spirit to be with you. Forget about the scary bible, God is a gentle Spirit, not a book.
Yes. More inversion is not always better. You just said that food was coming up on you when inverted. That’s one example of too much too soon. Another possible consequence is that it causes more rather than less tension.
This video changed my life. Literally. Currently dealing with twisted legs/flat feet, tilted pelvis, twisted torso. Finding out that the rib cage is a factor to my imbalanced body was a major turning point in my journey to fix my body. I didn’t follow the exercises all the way but the breathing technique is so useful to untwisting my body. Thank you for making these videos!
Hey bro belly breathing is bad?
@@As-iy1pj Really bad. Like he said in the video, I believe belly breathing partly caused my guts to slip down and out of place. Also, I think it's causing my winging scapula (and other issues since everything within the body is connected). Good news is that I'm close to fixing these issues via some of what this video taught. There is hope if you are dealing with similar symptoms.
@@yeahhbui1 I am dealing with same issues
@@yeahhbui1 can you please suggest some videos
@@yeahhbui1 hey bro please reply what can I do I have same issues
YES. I practiced belly breathing and it utterly screwed up my posture. my upper ripcage started to tighten and i got a hunchback posture. This happened in my late twenties. Thank you for providing this info
4:58 THANK YOU for saying something so true and not acknowledged enough if at all!
This video is incredible. Its a game chabger for chronic scaline muscle pain
How are you doing now? Did you make any progress?
Your breathing techniques are always welcome and helpful, thank you!
You're so welcome!
Thanks for this video! I have persistent forward head and rounded shoulder despite the fact that my back muscles are very strong. I'm definitely a belly breather, and when trying this I definitely feel my upper chest resisting expansion. I'll work at this and hope for the best!
Glad it was helpful!
Any good updates?
Just what I needed I notice this is prob the root of my posture problems. My rib cage doesn’t expand at the top causing sway back posture.
Yes anterior expansion is absolutely critical for swayback. Breathwork in general is super impactful.
I definitely have this issue, but after doing this exercise I don't notice any change in my shoulder internal rotation. Should I be expecting to see an improvement in that straight after doing this 3 sets of this exercise? I thought that is an indication of how compressed the front of the ribcage is? Thanks for your help!
If you rib cage tips forward, you can see an increase in IR and decrease in ER. Same thing happens in reverse with tilting the rib cage back, increased ER and decreased IR.
If you tip the rib cage back instead of expanding anteriorly, then you will see a drop-off/maintenance and not a gain of IR.
@@ChaplinPerformance Ok thanks. I was told my rib cage is tilted back and my sternum shifted too far forward. I lack IR on both sides. ER is not too bad. Should I still do this exercise or would that be counterproductive? Thanks!
Being over 60, and diagnosed with COPD, I am very interested in putting my ribcage and upper chest muscles back into better condition. I've made a lot of lifestyle changes from quitting smoking to changing my diet to get optimal nutrition for building muscle and connective tissue.
Very interesting
Greg, is it normal to have a hard time breathing while standing, but be fine breathing while sitting?
I’ve seen it happen quite a bit. Usually associates with a forward center of gravity in standing
If you want to learn to use posture & breathing techniques to fix muscle imbalances so you can move and feel your best, join the waitlist for Total Body Restoration!
Join the Waitlist for Total Body Restoration - groupcoaching.chaplinperformance.com/
Join the Waitlist for Total Body Restoration - groupcoaching.chaplinperformance.com/
Join the Waitlist for Total Body Restoration - groupcoaching.chaplinperformance.com/
Greg I love your videos, but please can you try and give some idea of how long this may take before improvements can be observed? I've been doing the exercises religiously twice a day but see no improvement in my resting posture as of yet. My condition definitely wasn't great to begin with but can you give some kind us some kind of an idea whether or not progress is almost instant or if you need to hammer at it consistently for a number of months or more? I would be eternally grateful if you could give me some guidance on that. Thanks again - you are a hero
Any reference on how long results can be expected? , there is anyone who can share his/her experience of success?
The most annoying thing of the posture industry is the lack of patient in-detailed track record.
The thing with adjusting posture and imbalances is it’s a very complex process and it can really depend on a lot of intricate factors. My experience has been that I try different things, and check with the feedback of my body over the course of a few days or a week. Your body and mind is managing a lot LOT LOT of energy, stressors, and a balance of afferent and efferent processing, mostly unconsciously and in whatever way is easiest for your structure so making deep adjustments can be a long snd time consuming process. The answer is often, It depends.
@@delmar1387 Thanks you very much for sharing your experience. i have had forward head posture most of my life and very tigh upper traps and scalenes at the point of intense pain sometimes. the upper traps also cause me body to be lateralized keeping my lat overactive very uncomfortable situation. i have try so many exercises and strategies but it seem i may be finally find it something that works. in my case it seems the lower crossed syndrome is the origin of the problem and as consequence my body compensate the upper part of my body to mantain equilibrium when standing up....for those who havent found the solution yet do not give up keep searching and trying methods until you find a way out of it
Im having nerve pain w anterior scalenes. They think its thoracic outlet bilateral. I think its more this. My traps are tight, my chest is pulled forward. Thought it was tight pecs. I really hope tp hear back from you and hopefully we can connect. My life has been misery from this
Any good update?
Is breath work beneficial for someone with atlas subluxation?
Not sure how to answer this question… at last subluxation is something that I don’t hear a lot about outside of very specific circles
While I think some of these exercises are useful, I struggle to consider your proposed kind of upper chest breathing as anything other than learning to make "labored" breathing someone's new normal. Activation of the muscles in the sternum and the intercostals are most definitely a great tool to correct forward head posture. However, I think your methodology to get these muscles to work needs to be tweaked.
If you jog for a minute or two your ribs and upper chest will naturally breathe the way that you're trying to coach people to do. Using muscles to actively push the sternum up is not an economical way to breathe, its not even the best way to control your breath after jogging like that. Rather than chest breathing, pursuing an "activated sternum" might be a better avenue of posture correction. That can be achieved with some of these exercises, which is a good thing!
An activated sternum can be achieved through imagining there is a string with a balloon attatched to the center of the ribs just above the solar plexus. Another kind of humourous phrase that can help is "tits out". The idea being not to shove your shoulders back but to bring the chest out, which can have an effect of rotating the shoulders outwards. If the sternum is "active", breathing can be coached to involve everything from the front of the neck and intercostals all the way down to the pelvic floor. A good breath does not disturb the integrity of an active upper chest, if the sternum is engaged in this way it will not move even if one is utilizing every last ounce of available torso space to inhale.
If this ever reaches you, let me know what you think. I'm not out to criticize or say I think you're wrong and refuse to elaborate, I just really think the pursuit of this activated upper chest is going to be more useful in helping those with forward head and other postural maladies.
If you're just someone looking for relief by all means try his method and if you feel like youre hitting a brick wall, which a lot of people in the comments here seem to be try this method. If you want more information try looking up "singers breath"
Regarding the first exercise do you need the elevation to have that angle or can it be flat too?
Flat is okay
@@ChaplinPerformance Perfect ty👌
@@ChaplinPerformanceit’s hard for me to get into the right position, should I start flat first? Will that help me?
HI, thanks for the video, what about:
- fwd head posture
- nose breathing through the breath but cannot get lungs to feel full (satisfy lung thirst) without a little mouth breath at the end
- shortness of breath when raising arms for 1-2 min, either doing some task or just elevating them to chest height
tyvm
Lots of times this is an inability to effectively utilize the diaphragm to expand the rib cage.
@@ChaplinPerformance is there a specific exercise you'd recommend? Or a video you cover this in an applicable way?
Great video. When I exhale I can feel my abs tighten. But one thing I was unsure about:when I inhale do I release my abs or keep that tightness or is the tightness just for exhaling? Thank you!!
maintain the tightness
Any idea how all this applies if you have pectus excavatum and cannot raise your sternum as suggested in the video? any changes to do for the exercises?
Thanks for the information! Where did you get the rib model? I want to get one for myself. Thanks!
I have forward head posture and my chest doesn't expand fully when I inhale. I also have difficulties getting a big breath. Do you think this could be related to that?
Yes it’s kind of the usual thing you see
@@ChaplinPerformance❤❤ Sir I have a forward head posture and if once i align anterior occulsion of upper jaw and lower jaw my posterior upper jaw and lower jaw wont occult and vice versa ❤❤❤❤
Can u pls suggest some excercises for jaw for better occulsion and im facing this from just 2-3 yrs ago
Same thing happens to me, in fact, it also gives me jaw tension, and tinnitus in my left ear.
I full chest breath and i have terrible neck posture
Bro i love ur vids and explanation…I honestly think you are the best on YT for this. Are there any other cues or exercises to prevent the top front of chest from caving in? It seems thats my issue
Overhead movements will be helpful if you can coordinate the positioning below the rib cage effectively and manage internal pressures. The thing that allows volume to be driven upward is compression below and maintenance of positioning.
Wow wow wow such a great explanation and all these details are valuable and makes difference to me compared to the people have same subjects in TH-cam but your strategies makes a huge difference .. you have a an accurate understanding to the issue and the strategy for the effective solutions
You deserve the support
Thank you 🙏
The ribcage should move during breathing? There’s a lot of confusion about belly breathing, but in my opinion, the body is always in motion, and everything should move in some way during inhalation. (Not an expert) 😅
should i let my head stay in forward head posture while practicing breathing or not?
Doing this drastically improved my inhalation. I have forward head posture and anterior pelvic tilt. The biggest breathe of fresh air I've had in a long long time. This could be it. Thank you. ❤❤.
Wonderful!
Interesting, maybe this can also fix a pooch belly.
This makes so much sense! Thank you for this explanation and helpful exercise.
You’re welcome!!
Thank you so much!
You're welcome!
Very interesting. Will try and come back to share my results.
Awesome. Thanks for watching!
what are the results?
Update?
Is 44 too old to fix lots of posture problems?
Yep you're done. D-O-N-E you hear me?
I'm 43 and I'm having success with this stuff. My recommendation is to focus more on improvement than "fixing".
amazing.
Thank you! Cheers!
Ok but how can talk about this if you have a bad physique
Wow this is very eye opening- always thought chest breathing was bad so always avoided it.
It feels good to expand upper chest but it’s really hard to do and almost makes me feel like I need to cough..anyone else?
That can happen the first few times!
Thank so much, also for adding chapters.
For the heart muscle:
Relax into Yeshua or Jesus, invite the Holy Spirit to be with you. Forget about the scary bible, God is a gentle Spirit, not a book.
What do you mean by it can backfire ? Can u explain how
What’s the it in reference to?
At 9:34 - 9:47 going too much too soon
And is it normal to feel like food is coming up on an inhale
@@ChaplinPerformance .
Yes. More inversion is not always better. You just said that food was coming up on you when inverted. That’s one example of too much too soon. Another possible consequence is that it causes more rather than less tension.
amazing info !! thank you for sharing !