Fix Bad Posture in 22 Days (BETTER POSTURE GUARANTEED!)
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- เผยแพร่เมื่อ 16 มิ.ย. 2024
- If you want to fix bad posture in 22 days (better posture guaranteed!), then you will want to watch this step by step video for exactly how to make these improvements. The key to perfect posture is to address the issues specifically and consistently. Here, I show you a series of six tests that you can easily perform at home to determine where your specific posture issues are and then I tell you the exact stretches and exercises you can do to correct the problem.
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In just 22 days, you can learn how to fix bad posture by first testing on yourself to identify the causes of your noticeable slump and then get a gameplan for fixing these one by one.
How to fix bad posture:
It starts on day one with the posture test. Now, as a physical therapist, I am definitely one to advocate seeing a professional in your area to give you a thorough evaluation to determine not just what postural issues you may have but the severity of them and how they may differ from one side to the other. That said, the six areas addressed here are usually so prominent that they benefit from working on them to improve posture.
These areas of muscle tightness and posture problems are the thoracic spine being too rounded, the hamstrings being too tight, calf tightness, inflexible abs, tight hip flexors and hip rotators that often get neglected. Through a series of tests, you will be able to quickly assess these areas on yourself and determine whether you need to focus on them as part of your specific 22 day plan.
Each of the tests are presented in a pass or fail method. If you pass the posture exam for that area you do not need to focus on the stretches or exercise corrections for this problem. You can simply skip it. If you fail any postural test however you will need to be sure to include the specified exercises and stretches for this area over your next 3 weeks.
After testing day, you then perform an alternating series of stretch days and exercise or strengthening days for the next 20 days. Any stretches or exercises for bad posture that correspond to your failed tests are to be performed as instructed in the video for their recommended hold times, sets and reps. The final day is once again your chance to evaluate and see how much you have improved your posture.
For instance, when it comes to your thoracic spine, you likely have allowed it to become too rounded and lost the ability to extend back from all the sitting and texting we do. The stretch to fix rounded shoulders and a forward head is to kneel down and place your elbows on a surface in front of you. Drop your chest down and arch your upper back as much as you can to increase your thoracic extension.
You can strengthen this area of weakness by performing a face pull to work the muscles of the upper back more. These muscles often times get weak from being in a prolonged state of stretch due to the tightness on the opposite side of the body.
Bad posture is something that can not only make you look bad but feel bad. If you want to fix your posture however you have to be willing to put in the effort and adopt a posture routine. It didn’t take you one day to develop the way you slump right now so it’s not going to take you one day to undo it. That said, with a consistent attention to doing the right things day by day, you will be able to fix your posture and stand tall much faster than you might think.
To get better posture, you also don’t want to overdo it. This means, not trying to overstretch or push more than you are comfortable with when you do stretch. What happens is your body winds up rejecting your aggressiveness to the approach and only keeps the amount of flexibility improvements you will see from this to a minimum.
The perfect balance between stretches for better posture and exercises for better posture is where you want to land when it comes to creatine a routine. Fixing muscle tightness and joint immobility is going to go a long way towards freeing the movement of the kinetic chain to produce a more fluid body.
One thing you can't do is overlook the need to fix your posture. Too many people ignore the problem and it only gets worse over time. It is actually possible to fix bad posture in 22 days if you dedicate just a small portion of your day to the cause.
If you want to know how to fix bad posture forever, you will always want to compliment your specific posture fix with a workout program to strengthen your entire body as one unit. This is where the ATHLEAN-X programs come in. You can check out the plan that is right for your specific goals at athleanx.com and using the program selector tool.
For more videos on how to get good posture and the fastest way to improve posture, be sure to subscribe to our channel via the link below and remember to turn on your notifications so you never miss a new video when it’s published. - แนวปฏิบัติและการใช้ชีวิต
If you want to fix your posture in just 4 simple moves, I have a video that will do just that! - th-cam.com/video/g-7ZWPCWv0U/w-d-xo.html
for hunchback should I focus on this video or your other one: 4 simple moves?
can we fix while also doing weightlift ? thank you
but coach, if the px passes almost all the tests and the posture still sucks, should we prescribe all the strengthening moves and stretches?
Do these exercice help dealing with Pelvic Tilt Posture?
OK. But what if I've passed every single test perfectly, but still I have a bad posture?
I am a 73-year-old man, diagnosed with Parkinson 10 years ago (fortunately I don’t have the shakes, just have problems with balance, coordination, posture and walking). I watch all the videos you put out and I was struck by this one ”fix bad posture in 22 days“ because my posture was terrible.
I did all the tests and failed every one, so I thought I’d have a go at it. I started on 1 September and finished on 22nd September so that I could remember which day I was on. I went for it in earnest doing all the stretches and exercises alternatively on all the days. Instead of it getting easier over the days some of them actually got harder, I think it was the accumulation affect. I retested on the 22nd day and I’m pleased to say just about past everything except for push-ups for the tight ABS . I’ll put that down to not having a pull up bar or a large ball. So I will continue with that exercise using the push-up test as the stretch and Superman the opposite exercise. My neck is now only slightly forward so I will continue with the elbows on bench stretches and the face-pulls for another two weeks.
Thanks very much Jeff, this proves that you know what you’re talking about. My posture is now fantastic compared to 22 days ago.
Do you think you can do another similar video on how to MAINTAIN a good posture once achieved?
I wish you a great healthy life sir.
Guys let Jeff know about Bill by liking his comment
get this one to the top
Continue the exercises-----just not as often and with such force, work just a bit softer then work harder on the days you can.
Bill Wilkins Well done, your an inspiration
A big bravo to you sir. Ur an example for each and every one of us. How to maintain a good posture? Thats easy. Watch this video again and strengthen those muscles. After stretching them out you gotta strengthen them as well. In my case, Im 35 had a terrible posture and I've been working on this since the video release and still got some things to ameliorate. I can foresee that it gonna take me more than 6 months, especially this damn arch in the back, when doing the Thomas-test. The results though are amazing by now. Im damn straight . Never been better in my whole life. It doesn't take only 22 days. What takes 22 days is the introduction of a new habit in somebody's life. Its like "Im gonna show you the ropes, but you gotta continue alone after the introduction period" (=22 days). Good luck. The key is consistency. Period. Only this matters.
Reminder for myself
Plan 1:25
Spine test 2:05
Spine stretch 2:54
Spine strength 3:33, 3:56
Hamstring test 4:29
Hamstring stretch 4:55
Hamstring strength 5:32
Calves test 6:10
Calves stretch 6:40
Calves strength 7:38
Abdominal test 8:08
Abdominal stretch 8:36, 9:06
Abdominal strength 9:22
Hips test 9:49
Hips stretch 10:22
Hips strength 10:55
Hips test 2 11:22
Hips stretch 2 11:52
Hips strength 2 12:16
Not all heroes wear capes
Someone bring an Oscar to this man.
Why did you do too much hard work?
Thank you
Legend
I had surgery on my spine at 16. Spent the next 24 years in agony, isolated at home and missed out on way too much. This video saved my life. I had gotten to a point where no doctors could give me any answers. But then I found Jeff Cavalier. Thank you doesn’t cut it dude. If you are wondering if what he’s saying will work, it definitely will. But you have to be willing to put the time in without skipping exercises and doing it every day. Thank you for making these videos available like this
STRETCH
Thoraxic Spine Test (2:06) Exercises : (2:55) Kneeling T-Spine Stretch (3-4 x 45s)
Hamstring Test (4:30) Exercises : (5:13) Hamstring Wall Stretch (3-4 x 45s)
Calves Test (6:30) Exercises : (6:52) Ankle Drop Stretch (2x 45s Straight Legs, 2x 45s Bent Legs)
Abs Test (8:08) Exercises : (8:44) Bow Stretch (3-4x 45s) OR (9:06) (Physio ball)
Hip Flexors Test (9:45) Exercises : (10:28) Lunge and Reach Stretch (3-4x 45s, On Tight Side/s)
Hip Internal Rotator Test (11:20) Exercises : (11:54) Pretzel Stretch (3-4x 45s, On Tight Side/s)
STRENGTHEN
Thoraxic Spine Exercises : (3:43) Banded or BW Face Pulls, hell yea jeff (3-4x 12-15 reps)
Hamstring Exercises : (5:50) Box High Hip Lifts (3-4x 10-12 reps both legs)
Calves Exercises : (7:33) Banded Toe Pulls (3-4x 12-15 reps) (Do this every SECOND strengthen day, or you might get shin splints) (borh legs)
Abs Exercises : (9:25) Supermans (3-4x 12-15 reps)
Hip Flexors Exercises : (10:59) Glute Bridge Heel Tap (3-4x 10-12 reps EACH leg) (The video has a bit of a mistake where the exercise is titled "Supermans")
Hip Internal Rotator Exercises : (12:18 Frog Glute Presses (3-4x 12-15 reps)
thnx
@@riox4352 hey I noticed you replied a month ago did this video actually help I’m about to start trying it?
@@AAF2001 i did not do the routine fully but only a bit. I did some of em to fix rounded shoulders and slouching. Rounded shoulders are gone, forward head slouching is only a bit there. So I think if someone follows it completely it can be easily overcome. also do keep in mind i completely left the slouching posture on my desk now as i got a new desk so that might have helped.
@@AAF2001 dont think too muhc just start it, if u follow and do workouts too in 2-3 weeks u can see progress and good posture. 3 weeks is what it took for my own routine (which is just 5 exercises for head and spine). im still in a bit of a bad posture but its normal.
@@riox4352 What routine did you use?
I'm watching this while curled up in a ball on my desk chair
😐😑
Omg saaaame
he has his shoulders internally rotated. ARREST HIM!
Exactly, same here
Me in midnight planning to do it from tomorrow but believe i wont
I’m hunched over just watching, I’ll do this- cheers Jeff
dont bother me with dumb memes th-cam.com/video/ztgtC4aivL4/w-d-xo.html
@@lonelyjessie8383 ok
I’m 52 and have always had bad posture, but feel so much better after doing this 22 day program! I retested myself today and still failed the thoracic spine and hamstring tests. I’ll keep at it and will be more mindful about how I’m sitting at my desk for work. Looking forward to retesting myself in another 22 days!
The spine stretch almost made me cry! It's such a relief! My back started cracking and popping. Better breathing and gone the back pain already. It's just the beginning...
Thank you so much you are doing a fantastic job!
If you ever see this Jeff, thank you from the bottom of my heart for putting this kind of content out for free. A lot of us don't know where to look to improve our health and it's made all the more harder by people trying to sell you answers which a lot of the time don't even work.
Genuinely, your content makes a huge difference to us.
Ok all these feelings have caused internal rotation, gonna go do some face pulls now
how about thank God for our existence
@@StartVisit bruhhhh
@@StartVisit sure buddy. How did you think that I am a Muslim? I hate all religions equally except Islam. I hate it most.
@@alikemaliltus o well, i’m not religious person, so I don’t know how to hate
@@alikemaliltus understood, for me ANY religion is a waste of time, prefer gym instead lol, but i do understand and respect if this is what they choose. for my understanding religion supposed to make person better spiritually, more relax, more nicer, more trusted, less stressful right? but….looks like not the case.
Me: Wait, it's all face pulls?
Jeff: Always has been
I just finished the final test and I was blown away!
I’ve never been very flexible, and expected to improve but still fail most of the tests. Instead I passed all but the hip test, which was so close my shorts were grazing the ground.
Not to mention all the neck exercise I’m getting from the double takes I do every time I see myself in the mirror. My new posture makes me look like a different person!
I’ve seen Athlean-X videos in my feed for a while but never tried out. I’m so glad I did and need to find another one of your plans to try!
Jeff, unless you tell us otherwise, we all assume that face pulls are needed every time.
He did include them in the vid lol
If you pull everything back everything is better always. This is why people get facelifts too.
Like Abc you may do it every time you are in gym.
Just re-tested on day 22. I went from failing all 6 to passing 4 and ALMOST passing the other 2. I've noticed a huge change. I find it easier to maintain good posture and this eliminated the neck and shoulder pain I felt most days. Thank you so much!!!
Noticed significant posture improvements after passing the tests you failed before?
My body hates high box lifts so much that I cleaned my entire room after the second set. One way or another, you will achieve SOMETHING with this workout.
Jeff, thank you for going into so much detail! This is extremely helpful for an aging man and father like myself. My goal is to keep up with my kids and your videos are helping me with that.
sees Jeff posted
me: retracts shoulder blades,
straightens lower back, pushes
chest forward, sits up straight on the toilet, then click.
Underrated comment: this was hilarious 😂
😆
Brooooo I’m on the toilet too😱
i’ve seen this one before hmmmm
Literally just did this on the toilet lol
It worked for me big time! Thoracic spine and calves - failed the first tests, passed the last ones. Feeling so muh better now. Thank you, Jeff!
Today, January 15, was my final test day. Everyone, this program works! After day two, I already felt the difference. Thank you, Athlean-X, for improving my posture forever, and ever.
It actually worked ,but as soon as you go back to your previous bad habits the bad posture come back slowly
@@jrimad7794 well, that's why they're called "bad habits" u know?
@@jrimad7794 that's obvious..it will resort back to bad due to bad habits
Is that visible ?
REMINDER
Stretch Day
(2:55) Kneeling T-Spine Stretch (3-4 x 45s)
(6:52) Ankle Drop Stretch (2x 45s Straight Legs, 2x 45s Bent Legs)
(8:44) Bow Stretch (3-4x 45s)
(10:28) Lunge and Reach Stretch (3-4x 45s, On Tight Side/s)
(11:54) Pretzel Stretch (3-4x 45s, On Tight Side/s)
Strength Day
(3:43) Banded or BW Face Pulls (3-4x 12-15 reps)
(7:33) Banded Toe Pulls (3-4x 12-15 reps) (Do this every SECOND strength day - both legs)
(9:25) Supermans (3-4x 12-15 reps)
(10:59) Glute Bridge Heel Tap (3-4x 10-12 reps EACH leg)
(12:18 Frog Glute Presses (3-4x 12-15 reps)
Jeff, the one and only OG Coach. I really appreciate video ideas you come up with. They are actually useful.
"But Jeff, why in 22 days?"
Jeff: Because the number is symmetrical
You can just have imbalances like that.
Good one haha
Partee pooper here, but 22 is not symmetrical at all
@@jamespartee3706 It is symmetrical in the sense that it is palyndromic. Its individual glyphs (the symbol '2') are not symmetrical themselves, so the graphical representation of 22 is not visually symmetrical.
@@randombumper overly sophisticated yet amazingly explained XD
Jeff is the freaking man. Every video rocks. Period. Thanks Jeff!
all these strethces are things i learned while recovering from l4-l5 spinal nerve damage . nice to see it again and it proving how much it helps to not only heal injuries related to posture ,and also keep us from future injury .
Talk about a god send. I literally was just complaining about my posture then I get a notification 😂😂
Same yo wtf, Jeff really is a god
Bull dude
Castiel Null huh?
Dr. M. H. I wouldn’t put it past technology. Like I’ll be talking about how AMC theaters opened back up a few weeks ago and 5 seconds later I get a AMC coupon. It’s kinda terrifying. 😅
Literally same wtf
This is why I love Jeff, absolutely golden content.
You have no idea how helpful this is... THANK YOU!
Posture has been a problem for me my entire life (43 year old male), so I decided to give this a go...along with other weight training. Much like Jesse, I was (and kind of still am) a skinny distance runner. I'm only 7 days in the 22 day posture program but am already seeing real improvements and feeling great. I'm excited to get to the finish line and keep moving forward.
Really appreciate your content and wish you all the best!!
Cheers!!
I follow all your advice Jeff! Because of that I PASSED all the tests. Thank you! Love the 22 day challenges. I’ve 2x-3X my max amounts of pushups and pull-ups!
Me: Failing every single test
Jeff: F-A-C-E-P-U-L-L-S
When
You gave me hope again. A lot of information out there on TH-cam, but not in this quality. Thank you so much for the help and education. Greetings from Peru
Jeff, thanks. You've changed soo many lives!!
This worked absolutely great for me. On day 19 and my posture has been affected amazingly. I don’t even have to try and sit up straight anymore and pull my shoulders back. Thanks Jeff
really? i cant believe it.... how tall are you?
im having a big posture problem
Tom Dekel 5’9. only a teenager so don’t make fun lmao
@@Rari77777 haha what are you talking about that's really tall for a teenager, I'm 21 and I'm 6'1
@@tomdekel881 its average for my age but the school i go to is uhhhh....diverse. so im dwarfed compared to the kids around me
@@Rari77777 oh really? For me it was the opposite there wasn't a lot of tall guys so I felt a little weird near short people maybe that's why my posture is bad because I looked down at them😂
Thank you so much for this video!! These exercises/stretches plus the perfect daily posture system have been life changing for me. I’m in so much less pain daily and my usual workouts feel easier. I’m also more motivated to do them because I’m not in pain.
Hi Jeff, I'm Hietesh Sahani from India. An Ankylosing Spondylosis patient. You are simply amazing. I have following you for quite some time. I would like to thank you for the health results I have been able to attain. This set of instructions regarding Fixing Bad Posture in 22 days is what I had been looking for. THANK YOU SO MUCH.
those 22 day plans never let me down .... thnks jeff
Great work men, thanks. Went from a pro athlete, surfer, to being hit by a car on my pushbike, spiral fracture lower left leg, 200 degree rotation, not cool, and spending my time on the lounge playing sony. After coming across your vids around six months ago I have gotten rid of my headaches, sore neck and back and just generally feel like i might actually get back to some kind of normal again. I went surfing again last weekend. Only stood up on 3 waves, but hell its 3 more than i thought I would be catching by now or ever. So thanks for the inspiration to keep living as i can get back to normal with your help.
This was such a motivating story my dude. You must have a lot of determination and love for your vocation. I hope you've conquered a whole lotta waves by now!
Fun fact I just found out I don’t have a blank wall in my entire house
You have a front or deck door
I have cable but no place
Same 😂
😂😂 I hear that! Open floor plan. Lol
Lmaooooo, i can relate😂😂
I’ve just completed this 22 day plan to better posture. On Day 1, I failed 4 tests and proceeded through the plan as prescribed. On Day 22, 3 of the 4 failed tests are now passes. The remaining test saw a noticeable progress to the standard. I think it’ll take more than 22 days to fix this one that has been this way for 30 years.
Jeff, if you happen to read this I wanted to say thank you for not only this video and the wonderful content, but also for all that you continue to do.
I am 74 and thank you for this information I will start today because my posture is awful! Your post has really helped, and God bless you for helping others. ❤🙏🏻❤️
i love how educational this is, i can't wait to try it out!
This is gold.
I've been searching for the right combination of exercises to fix my posture for many years. This is 100x more effective than personal training sessions I paid for (which were supposed to work on posture).
Thank you so, so much.
BRO like for real you have helped me in so many things and again you helped me so Damm much. I have searched so long my reasons to shin splints and now you told me just what I needed to hear, my anterior tib is so weak. I have noticed it before but didn't think it would cause it. But man for real thanks I have so huge respect to you and you deserve all the good.
I passed every test until I got to the last one! Almost there! Starting the 22 days program now to fix it.
I know its been said multiple times but you actually have the best timing ever!
Maybe we all just have horrible posture right now because of quarantine, I know I do
I’m 25 and I broke my neck, I have C5-C7 fused and have been having huge insecurities about my posture. Can’t wait to see the results!
I hope you get well soon brother
How were the results?
How was it
By continuous sitting I got c4-c6 disc bulge.😭
That pretzel stretch just made my body feel 100 times better. thank you!
Thank you Jeff. Very helpful video, especially your thorough step by step instructions/plan to stretch plus strengthen and the How to’s! Really appreciate the explanations.
Jeff's editing is tremendous right now.
it’s like Jesse was growing in the thumbnail
My posture is ba-
Jeff: F A C E P U L L S
ive been watching this channel for a long long long time... so glad to see how everything has come along, from the very first vids to this one.. always great content and info.
your videos have almost changed my whole outlook on my life. and it all started completely randomly with one of your videos around getting larger bicep. haha
so thank you.
This is the most serious Jesse I’ve ever seen!
----
I tried Jeff’s 22-day home ab workout last month, and it worked really well. Although I had to reduce the load of some of the exercises because of congenital lower back and tailbone issues, the result was still visible and rewarding.
Doing the home ab workout, I took 10+ days off because of laziness/weariness/both. As an external motivation for consistency, I’ll follow this workout plan and update my progress here.
----
I guess @Jakub Pluhař decided to follow the plan until Oct 13th because he would like to complete two cycles. Serendipitously, Oct 13th happens to be my birthday! See you all on that day!
----
Updates:
✅Day 1, test & stretch:
Passed the calf test, passed the thoracic spine test on the second try, and failed the rest. But I will still do face pulls, because they are face pulls. (Is that straight-back hinging toe-touch really possible?)
The hamstring wall stretch and the lunge-and-reach stretch (for hip flexors) killed me, LOL. Noticed that my right hip flexors are tighter--probably due to poor sitting/leg-crossing habits--so I stretched them more. Tried combining pretzel stretch with static abs contraction, felt nice.
✅Day 2, strengthen:
Tried door frame face fulls because I’m in a quarantine: felt a lot better when performed slowly. Tried to close my eyes for the high hip lifts (balance challenge, LOL): standing on my right leg is much harder probably because of flat foot and a weaker knee. Left hamstrings compensated too much during glute bridge heel taps, a sign of tightness/weakness.
✅Day 3, stretch:
Entered a love-hate relationship with all three lower-body stretches.
Physio ball stretch did not work well with the edge of the bed; it felt more like a reverse spine stretch.
✅Day 4, strengthen:
Transferred to a quarantine hotel that has a bar in the room! Can do bow stretch and pull-ups/other grip exercises now.
Discovered that consciously pressing the foot forward can prevent hamstrings compensation. (glute bridge heel taps)
✅Day 5, stretch:
The bar in the room is very low, which makes the bow stretch difficult. (training grip strength and forearms at the same time)
✅Day 6, strengthen:
Tried 3 facepull variations; fun!
Left hamstrings almost cramped, had to took a long rest before doing the 3rd set of heel taps.
✅Day 7, stretch:
The tight hip flexors feel better now
(Sorry I forgot to update)
✅Day 8, strengthen:
2 face pull variations, couldn’t finish because left shoulder felt pain.
Superman’s felt easy, added 2 sets of 1.5 kg/3.33lbs water bottle reverse hyper.
✅Day 9, stretch.
❎Got busy and lazy, took a long rest:
Posture related work: learned to juggle and realized it’s great for posture! It forces you to look UP all the time. Refurbished the room (including a standing desk, a pull-up bar, and a pair of rings)
✅Day 10 (after a long rest), strengthen:
Last set of high hip lifts: eyes closed, hands over the head.
✅Day 11, stretch:
BOOM! Became very tight again after a long period of idleness.
✅Day 12, strengthen:
Doorframe face pulls felt better when performed vertically, because shoulders could lock better.
Knee pain in hip lifts; tailbone pain in glute presses.
✅Day 13, stretch.
✅Day 14, strengthen.
✅Day 15, stretch:
Tried t-spine stretch using rings: too much pressure on shoulders.
To improve hamstring wall stretch: butt down+body in (closer to the wall).
Bow stretch with pull-up bar: grip strength training.
Lunge stretches felt great with a little bit of rotation.
✅Day 16, strengthen:
Tried band face pulls. Awesome!
Prevent knee pain during hip lifts: externally rotate the knees a little bit.
✅Day 17, stretch:
Significant mobility and flexibility improvements!
✅Day 18, strengthen:
Tried band face pull variations: different types of bands, different positions/angles including lying on the floor. AWESOME! They beat doorframe face pulls in nearly every way!
The lower body exercises became easy. Have to think of ways to improve.
✅Day 19, stretch:
Flexibility improvements are real!
✅Day 20, strengthen:
Coming back tomorrow but can’t wait to do face pulls!
Update?
@@v9d366 Sorry! I took a long long break but I'm back. I'll update my workout records to the comment.
@@junhanzhao8521 do mention me please
This is an AMAZING amount of content in one post. Thank you so much for making this available free of charge--you could have charged for this self-assessment test. It combines a lot of separate info that I have run into all in one concise place with not only mobility but with strengthening components. I so appreciate all your hard work! I am 61.5 years old and can't get enough education. I can't wait until Covid is over and I can get back into the gym to be with like-minded people. I want to be a badass will into my 90's!
Ok... I'm three videos into this guy's channel and everything he's said has worked for me. Jeff is the truth!
Time to reprogram/reset my body back to correct position. Looking forward to the next couple of weeks. Feeling gratefull already.
Jeff I promise I’ll do the face pulls, just let my family go!
"works every time!"
*fixes bad posture in 22 days*
*sits on couch with bad posture for an evening*
next day: aah here we go again...
that's just a meme th-cam.com/video/ztgtC4aivL4/w-d-xo.html
Ive been getting your videos recommended for sometime, this one here convinced me to subscribe.
Jeff, I'm so grateful, you fixed decades of bad posture. Thanks a lot for that.
It helped you? What improvements did you see?
@@Jem5490aa after a couple of weeks my posture started to get better. My spine kind of got more more in a straight position and my rounded shoulders aligned to my chest
I've started doing the Facepulls and it's been helping out.
Yes, the Mid-traps Lower traps, Rear delts, Rhomboids all are firing up good with good definition. I am also incorporating the Overhead push variation that he showed in other videos.
@@rakeshresearch I have a L4 left hernia and confirm that it helps a lot to keep upright a long time endurance is up across the board 3 weeks in
Facepull also helped me
Thank you Jeff for all this good stuff.
Been doing exercises from other posture videos as well. It helped me massively. Working in IT and stitting for hours on end it helpes massively with not just posture, but pain as well.
Thank you again, the cornerstone video for my improved posture journey, really appreciate this content
best training content out there, hands down, thank you for all you do!
I've been watching Jeff for so long that I remember when Jesse wasn't jacked.
I have been away for a while. And I thought. Wow somthing has changed. 1 year's work shows.
Same Jesse looks awesome
I remember when he used real plates
yeah and his beard is so long now lol
and beardless :p
*NEW “FAST ACTION” Q&A* - Got a question about training or injuries that I didn’t cover in the video? Leave yours (AS A SEPARATE COMMENT!) below and I’ll pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!
just do these click the link for programs i got early this time...
Ye
Do you have a program for triathletes?
Please make a video on The Perfect Push Pull Legs Workout
Hey Jeff ,How do I protect myself from getting shin splints while jumping .For e.g.-Tuck Jumps.
just finished the 22 day bigger arms, excited for this one man
I just completed this. Initially I failed 5/6 tests. On the final tests I passed all of them. This program works!👍🏼🙌🙌
Sitting all day as an engineer, my upper back was hurting and needed a solution. I just tried some of these exercises and my back is feeling better. Thanks Jeff!!
After 3 hours!? Come ooooon maaaan..
Your bach must be stiff so yes these type of stretches will help you a lot better than pain killers
@@Shillybaisuh These stretches can be completed in minutes, so yeah, his back can definitely feel better than it did before after only 3 hours. Isn't the point for it to be helping, if it didn't feel any better then it would be a bad stretch. Stretches help a lot, they are not like those posture exercises that simply help over time. Stretches are supposed to affect you immediately AND they help over time. His back can 100% feel better than it did before after stretching the right things correctly.
Why do all engineers start sentences with "as an engineer" or "with my engineer money" I can't tell you how many wheelchairs I have to fix after the engineer of the family played with it.
@@johnhummus2519 As a engineer I recommend you stop putting people in wheelchairs.
Jesse is body goals for me. I love how he is lean, muscular and toned, but not super jacked looking.
I started doing my custom routine and FACEPULLS today and my body is already thanking me that's the spot for sure! so THANK YOU! Athlean-X
I have chronic pain through out my hips, neck and back - always figured it was bad posture; yet have only failed the Hamstring test.
Will be back to report in 3 weeks.👍
Thanks Jeff, completed the 22 days and much improved especially with the hamstring/hips. Still have a fail on the Abs not sure if there's a tightness issue or that my arm length is long compared to my torso length? I'm going to include some of the strength/stretches in my future workouts.
The “22 days” series are great and have I have incredible results from them. But what about leg day?
Nothing so useless legs are meant to walk from the dumbbell rack to the bench
Next up: 22 day long leg day
Naaah a bit more specific...22days calves...
FACEPULLS!!!
Don't skip leg day
Thankyou for making this video I have suffered with flat back posture / hypermobility for years I will start this protocol tomorrow & give
Everyone an update :)
Hands down best video on this topic
Just completed my 22 days! My program included thoraxic spine, hamstrings, calves, and abs. My hamstrings and abs still need a little more time, but they're much better from when I started!
Following this program has completely changed my deadlifts, and any pulling exercises mostly due to my thoraxic spine. Once again, thank you team Athlean!
Good job g!!
M so glad to hear this brother keep It up my brother keep going until you get what u need
This is literally THOUSANDS of dollars of information. I went to many pain management clinics to be given similar information.
beauty of the internet
because you are lazy
Rip
Amazing content Jeff !
Thank you Jeff for putting science into working out... I was working out wrong for years, but not anymore!
I had to work on 5 of these, so it took a good chunk of time each night. I ended up doing it over the course of 30 days and feel pretty amazing after--standing and walking better. There's no instant fix. I still have more to do, but I'm definitely seeing significant progress! Thank you for sharing this with us!
Any updates on your progress?
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@@DTA-dh5rk It worked great. Like most workout regimens, you have to keep doing at least some of them to maintain it :)
Just leaving this here for my exercise reference
Stretches
Kneeling t-spine stretch 2:57
Hamstring Wall Stretch 5:12
Bow Stretch 9:10
Pretzel Stretch 11:57
Strengthening
Face pulls 3:46
Box high hip lifts 5:35
Supermans 9:27
Frog Glute Press 12:21
👏👍👏
You can also try the bow stretch arching your back on a bench or the arm of a sofa chair and drop your hips towards the floor while stretching hands straight out. (it was in another one of his posture videos)
You forgot lunge and reach for stretching
@@apoorvsinha7771 I didnt. These were the ones that I failed so this would be my exercise guide :) I was going to include them for the rest of you but it would be confusing for me
@@0famz yeah I got it right after I wrote it lol no probs
Thank you for a simple approach to a real problem.
Can’t wait to start this tomorrow! Hoping to correct a decade of poor posture.
Woohoo! I passed the calves test. I didn't think I'd pass any of them, so I'm pretty stoked about passing 1 out of 6, haha.
Me: clicks early
Jeff: you’re doing it wrong. Your posture needs to fix in your index finger.
Henry needs better posture th-cam.com/video/ztgtC4aivL4/w-d-xo.html
Vito Scaletta 😂
I love this man he is rarest youtuber I think here pure information no timepass right to the work
This was AWESOME!! SO helpful, thank you!!
A recent trip to Japan made me realize that sleeping on a firm or very firm mattress brought a fairly rapid improvement in posture in addition to excellent sleep. Two birds with one stone, some would say.
Jeff, thank you so very much for this and all of your amazing videos. So very helpful!
Thank you Jeff! I love the Test/Eval - Stretch & Strength method. Super.
Been doing face pulls after every workout and was so happy to pass at least that test lol! My hips failed miserably lol
Hey Jeff I just want to say, I tested positive for the virus and during the period of isolation I was missing my workout badly. The doctors even suggested me to not do workout but still your videos motivated me so much in my bad time that even in the isolation, I was doing push ups and other body weight moments, I just want to say that due to u training is a part of my life.
Thanks for every thing Jeff!! ❤🇮🇳
This is one of the best videos I've ever seen.
Thanks I am following your video. I developed upper cross syndrome and had horrible pain.
Notepad for myself
Stretch Day (odd days)
2:54 Kneeling Lat Stretch
4:54 Hamstring Stretch
6:40 Ankle Drop Stretches
8:37 Bow Stretch
10:20 Reverse Lunge and Reach (you already have flexible hip flexors, so this is not a priority)
11:50 Pretzel Stretch (body position from the depths of Hell)
Strength day (even days)
3:56 Bodyweight Face Pull
5:30 Box High Hip Lifts
"TIBIALIS ANTERIOR TOE RAISE" /!\ ONLY DO THIS EVERY OTHER STRENGTH DAY (days that are multiples of four)
9:23 The bane of my existence
10:56 Glute hamstring toe tap whatever the hell it is also those are NOT supermans wtf jeff why would you lie to us like this
12:16 Frog Glute Press
"works every time"
So if I do this multiple times I'll evolve into a superior human being?
Yes
You? No
@@samuel.schleef lol
@@Slingersbullseye 😂🙌🏼
Thank you sooooo much Jeff! Only failed 1!! Love ur work!
Thankyou it's tough being 50 I have much to target knowing this and finding my weak points I thought I never had thanks again .
Passed all these tests, never been so proud of myself 😭🔥
Yoga se hoga.
same here, but my posture is still terrible. 😅 Hopefully I'll figure it out.