Fix Bad Posture in 5 Minutes (FOREVER!)
ฝัง
- เผยแพร่เมื่อ 5 พ.ย. 2022
- If you are looking for a posture routine to help you fix bad posture in 5 minutes and all the things that come with it like rounded shoulders, a forward head, craned neck and anterior pelvic tilt, then you are going to want to watch. Here I'm giving you a series of posture correction exercises that can be done at home in as little as 5 minutes that can fix your posture forever if you remain consistent with them.
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This posture workout is most effective if you determine what is causing your bad posture in the first place. You are most likely slouching with rounded shoulders due to a weakness and lack of mobility in your upper back, specifically the thoracic spine. Not only is it causing your shoulders to round forward, but it is also affecting the posterior pelvic tilt that you are likely suffering from as well.
While some may argue that your posture doesn’t matter, as a physical therapist, I disagree. I find that posture can affect everyone both inside and out of the gym. If you don’t believe me, try this out; slump forward, slump forward and allow your shoulders to round. Then, try raising your arm up overhead. You won’t be able to get it all the way up. Your humerus will actually get blocked within the shoulder joint, preventing you from being able to raise it all the way overhead as an effective stretching exercise.
If you are someone who works out, that means that with this bad posture you will run into difficulty to effectively press weight overhead, such as with dumbbells or a barbell. In everyday life, you might find it difficult to put something away above you because of the difficulty in getting your arms up.
Now, to feel what it would be like to stand with good posture, stand in front of a straight line and turn your toes out. Contract your quads and squeeze your glutes together. From here, make fist and place it against your chest with your thumb resting on your sternum. You should notice a slight downward tilt of your knuckles. Now, retract your shoulder blades and raise your chest upwards, bringing those knuckles to parallel to the ceiling.
Since you know what it feels like to stop slouching and to stand in good posture, it’s time to implement the routine for how to fix bad posture, which is a daily 5 minute routine consisting of just 5 simple exercises. Two exercises to strengthen and mobilize the thoracic spine and two exercises to work on the strength-endurance of the glutes. It’s not just about having a glutes that are strong, but having the ability to hold them in the right position for an extended period of time. There is also a combination exercise that will target both the thoracic spine and the glutes all in one move.
Perform the posture routine as follows:
A. Supermans x 30 sec
B. Glute Bridge Marches x 30 sec
A. Supermans x 30 sec
B. Glute Bridge Marches x 30 sec
E. Bridge and Reach Overs x 30 sec
C. Kneeling Thoracic Drops x 30 sec
D. Wall DL’s x 30 sec (right leg)
C. Kneeling Thoracic Drops x 30 sec
D. Wall DL’s x 30 sec (left leg)
E. Bridge and Reach Overs x 30 sec
The Superman exercise is a thoracic strengthening exercise and back posture exercise that will help target the muscles of the upper back and in-between the shoulder blades. Weakness in these muscles allows for the upper back to round forward, taking with it the shoulders, causing them to round as well. To have good posture, you need to make sure these muscles are strong enough to keep you upright.
The Glute Bridge Marches will work on the strength endurance of the glutes. It is important to note here that you want to avoid any dropping of the hips / pelvis at any point, whether than be sagging down or tilting to one side in order to raise the other leg off the ground.
Kneeling Thoracic Drops will work on mobilizing the thoracic spine and as an added bonus, will help stretch the lats, which we know are an internal rotator of the shoulders. If these muscles are too tight, they will actually assist in pulling your shoulders forward.
One of my favorite exercises to help correct bad posture and to feel amazing every single day is the Bridge and Reach Over. This posture exercise not only targets mobility of the thoracic spine with the reach over to each side, but doubles as a glute strengthening exercise.
If you’re looking for a complete workout program that will fix your posture but also help you to build a ripped athletic body, be sure to head to athleanx.com and check out the plans that are best suited to your current goals.
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. - แนวปฏิบัติและการใช้ชีวิต
“FAST ACTION” Q&A* - Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (AS A SEPARATE COMMENT!!) and I will 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!
Second from 🇮🇳 hehehehe
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Have an amazing day ❤️
how to fix winged scapula?
Hey Jeff, I've got arthritis in both feet so a lot of leg exercises are either painful on the day or days later I have trouble walking, can you show us some good exercises that won't blow me up, cheers
Hey Jeff i m a tennis player and i got a muscolar imbalance between my biceps. How can i fix it ? Ex hardgainer from Italy
0:00 How to Stand
1:55 Supermans (Thoracic)
2:50 Glute Bridge Marches (Glutes)
3:35 Bridge and Reach Overs (Thoracic, Glutes)
4:00 Kneeling Thoracic Drops (Thoracic)
5:00 Wall DL’s (Glutes)
5:55 Screenshot
Your 5 mins routine:
Supermans x 30 sec
Glute Bridge Marches x 30 sec
Supermans x 30 sec
Glute Bridge Marches x 30 sec
Bridge and Reach Overs x 30 sec
(Optional)
Kneeling Thoracic Drops x 30 sec
Wall DL’s x 30 sec (right leg)
Kneeling Thoracic Drops x 30 sec
Wall DL’s x 30 sec (left leg)
Bridge and Reach Overs x 30 sec
Thank you! 👍
King
@@immko
1. The timestamp isn't copied.
2. Jeff made this routine, of course I'm copying it, you think I invent it?
@@immko
Nope, that ain't your whole comment.
You said "king" inside the quotation marks, implying that because I'm copying from the description, I'm not worthy of being called that way.
At the same time, you belittled the other person's standard to make you feel better. Cheers for that.
This "mko" dude wrote some comments and erased them so I'm gonna recycle from the bin for him (click "@mko" to access his channel)
1st comment: "@Emir dude copy pastes the description, "king". Damn the bar has lowered. :D"
2nd comment: "@Num Num What makes you think I though you invented it? I literally said you copied it from description. :)
Sure you made the timestamps which is helpful, cheers for that."
3rd comment: "@Num Num You just added your own imagination to my text, don't put your own ideas into other peoples head or text by using "implying" if you don't know what they meant.
all I said was the bar for getting called 'king' is lowered, if copy pasteing stuff the content creator have said is 'king', sure the time stamps are helpful. I'm not calling YOU anything, I was referring to the action you did, which was copy stuff from description and paste it to comments to get some upvotes. If we use the same logic, wouldn't you be belittling other people for expecting them to not open description and read the same stuff there?"
Thanks, Jeff. It's this kind of attention to detail and science that makes your stuff so great. My wife and I were at the gym today (76 and 70 yrs respectively), and while she has been doing great over the past couple of years with her strength and conditioning, she was explaining how her posture (shoulders slumped forward) has been bothering her. She knows it matters as much as the reps and sets for real health. I get home and voila. "How to Fix Slumped Posture." I've been a gym rat my whole life, but your approach to training feels so solid. Thrilled to have found you a couple of years ago. Best, J.
Wholesome❤
Love this! Teamwork makes the dream work ✊
😮❤
Jeff always seems to read my mind and puts up the exact video I need every time
In the recent months, I was diagnosed with rotator cuff syndrome first and then mild thoracic disc protrusion. Since your strectches etc. matches with my physical thrapy doctor's instructions, I also started using your videos when I returned to gym after a long time. Even though it is irritating going back to starters' exercises because everything around my shoulders really weakened obviously. Anyways, everything goes smoothly as of now, and as you have a part in this, thank you very much mate.
Simple, informing and concise. I'd like to see more videos like these please, as have hip and back trouble, and want to be doing what I love and strengthening as well, sometimes it's difficult to do what you want to do.
Hey Jeff! Just wanted to say thanks for all you do. Thank you so much for the helpful info. I’m 7 months in with your PPL split alongside the ab workout and the knowledge I was able to equip from you and I feel like a Roman soilder. Thanks man, keep it up!!!
Can you comment the link to that video.
no one can talk about fixing posture two much. we all need it. it should be on top of list..
Learning to “build consistency with a task that is not daunting” I discovered by accident, and necessity 2 years ago when I shuffled into the gym at the age of 44, a construction worker my whole life, and previous not so good high school athlete, I had a history of going too hard too soon. To the point where I couldn’t keep up the consistency. This quote “build consistency with a task that is not daunting” perfectly verbalizes what I have been trying to tell people who I can see have the same misinformation I grew up with! Thank you for all your videos!
I used to weigh 300 pounds, I now weight 210 needless to say I had back pain and my posture was shit. Actively focusing on posture has eased my back pain upper and lower back pain. Good video Jeff, thanks for the important stuff as always
search athleanx low back pain
Thanks!! Been a slumper all my life (72 now). Will incorporate this into my routine!!
Awesome video Jeff, putting this info out for free for anyone to see makes it even better.
Jeff is the best at what he does. I never skip ads when I watch Jeff's videos. It is the least I can do for his community.
Thank you so much Jeff...we all really needed this video 🙌🏻👍🏼
Love that Jeff is doing more physio/ injury type videos.
I've been to 2 physical therapists for occipital neuralgia and forward head posture and both have given me exercises that squeeze between the shoulder blades. Makes a LOT of sense now
Thank you 'Guru' for suggesting a short and effective workout which is a need of many people around the world to handle poor posture. I almost always hit the like button every time for your videos and this time I could not stop commenting on this. On a side note, the line " When it comes to creating meaningful change, the only way we can get there is through consistency." is superb and fitting well like your fitness lessons. I wish you all the best in your life and in all your endeavors. once again zillion thanks to you from India.
This was JUST what I needed right when I needed it.
Thanks so much Jeff, been a pleasure trying the exercises on your channel over the time !
Thank you for your dedication and sacrifice all these year making this a great and informative channel
Bravo,, Jeff! This is excellent for all generations. My 92 year old father has created the spectrum of postural issues that you presented from bad postural habits and will benefit tremendously when we add in your recommendations to his weekly PT regimen. I don’t have postural issues and incorporating what you shared will keep it that way. Thank you for hitting the target once again.
Your putting your poor grandpa through this?
Can ur grandpa perform these at the age of 92?
@@anshulsingh3130It's not his grandpa
These are absolutely easy and doable exercises! My teenage son is battling scoliosis, along with extremely poor posture. As a fitpro myself, he is reluctant to assume any regime I give him, but am so thrilled to be able to have him watch (and hopefully implement) this video on his own! Thank you!!!
As someone with scoliosis and got surgery for my spine, pretty much restricting it´s movement, I went out of surgery thinking "this is it, this is how I will look" and ignored it. To maybe nobodys surprise, it got worse. Altough I have other issues like my first surgery pretty much having them shove the curvature up my neck, it wasnt until years of neglect it started to hit me. Thats when I couldn´t even work on targeting the neck at all but had to hope overall posture training would do it and it did. I´m still working towards my goal, and it will never be perfect but those first changes come quick if done right. The main takeaway is, despite having all movement in my spine restricted, a bad neck, extra bone mass in elbows and knee, i could improve my posture.
Was just thinking of this for my daughter diagnosed with scoliosis. She's about to get her brace.
I always find myself saying "thanks Jeff" at the end of these videos. Easy to do and nicely explained 👍
Thankyou Jeff, I'm 66 and getting concerned this is happening. My shoulders ache a bit as well. I do train most days, but this looks like something I need to incorporate. Great timing 👏
This is by far the best video you’ve done on thoracic strength and mobility. And again it’s exactly what I need right now. Such a quick and easy routine to follow, if I can just start jumping outta bed and doing that every morning 😅
Hello mate, did u ever done this routine? How did it result in? I also have huge problem with my posture, so ur answer make me happy, thx.
I was in PT for 2 months to fix chronic neck pain and rounded shoulders. I just started watching your videos and think these are a great addition/replacement to my PT workouts. I can really feel them working the trouble areas. One question, do you have a recommended sleep position for rounded shoulders? I typically sleep on my side (with support pillows) but I worry that will contribute to my shoulders turning forward. Thanks!
I needed this video! Thanks Jeff for all your help, with your push-ups video I have now learnt the basics of getting in quality movement when doing my push ups, an exercise I used to dread because of lack of proper form.
Yet another amazing video. Jeff is seriously the best in the business. 🙌
These are the best videos! Posture, flexibility and movility are the most important.
Could you do the perfect glute workout please?
Really inspirational bro. Working out with you for about a year and now decided to make this workout channel to help more people! Hope to be as great as u one day
My bad posture has always been a source of a lack of self confidence for me and I always thought I just had to live with it. I just found these videos!…I’m so excited to see what happens!
Love this type of video; the physical therapy stuff that tackles issues many have. And not just fix but get stronger and more flexible. So much better that a superficial bicep routine when there's already far too much on TH-cam.
Jeff, since I follow you, besides learning continuously about training techniques, helpful tips for nutrition, anatomy and much more, I have realized how important a balanced posture is for the daily activities and for sports performance in particular. After all this learning process, right now I believe that good posture is a prerequisite for a pain free life, and also a quality sports performance. Thank you.
I'm no expert, but I'd say to always try to keep your core tight and engaged! If you aren't focused on your core, it can put a lot of strain on the lower back.
Gotta say Jeff, I do quite a few of the "5 minutes a day" stuff for posture and overall balance, but they add up quite a bit, ever thought about making a complete routine for an overall balanced posture / balancing just for general pourposes ? I know thats a pain, and everybody is different, but a standard routing would be a start for a lot of people.
Just an idea for possible future content !
Appreciate all your work, thank you sir !
This please
I often spread many of these out during the day. I built a 4' vertical bar into the wall just off of the kitchen where with a slider and a carabiner. I can hook my resistance bands on that and then do a few different things while waiting for the water to boil. When I was working in an office, I got in the habit of taking a few mins every hour or so to do some of the movements in an empty conference room. Amazing how many 5 min. chunks of time one can find during the day depending on type of work and environment. The hardest part was getting the bahavior to become a habit.
This really helps areas of chronic muscle weakness and tightness. Very helpful.
I’m a retired PT and all this makes great sense to me. Also love the closed chain without equipment
Hi Jeff! Thanks for all your great content. I was wondering if you have any tips for breathing and bracing your core while performing lifts or doing any of your workouts? Whenever I try to do it, I never feel like I’m doing it right, and end up with low back pain during a lot of my workouts. Thanks so much!
I already fixed my posture with your exercices. It wasnt my main goal, i just noticed about halfway through. I owe you a lot.
Bullshit. If you "fixed" your posture in a few minutes, it wasn't actually jacked up to begin with. You just had bad habits.
What videos?
@@scottk1525 I think they meant from previous exercise videos. So, when they tried this method, turns out it was good posture from all the hard work.
Hands down the best fitness creator on the internet, solid information as always!
So simple, quick and practical. Something I'll actually do!
Oh my! Thank you Jeff! I just finished day two of this and I already feel better and know this will work for me. I’ve combined this with your face pulls, 3 sets of 12 with the raise with a band; that movement is actually feeling good; I like to focus on my mind-muscle connection with that one.
update?
You’ve made a great video on healing herniated disc a few years ago, which helped me alleviate the pain in my lower back, thank you! Could you please tell us more on the preferable exercises during recovery from herniated disc, what exercises to do and which ones to avoid. For example, are there any limitations on abs exercises, squats, deadlifts etc
watch this video
"7 Core Exercises for Low Back Pain (IMPORTANT!) - athleanx"
Thanks man. Can usually tell if the exercises a video gives is bs and the person doesn’t really understand the core issue. But I see you understand and these exercises are exactly what I envisioned. Thank you for quality work!
Jeff, you are one of my inspirations to study fisiotherapy, i have learned a lot from you, once you saved me from a discal hernia, i really thank you
Hey Jeff, thanks for the great videos! Please do a video for us 60 year olds on sets, reps, days of rest. Exercises that will bulletproof us for our later years in life. This posture exercise video was terrific, what we need. Please focus on things like shoulder impingement, hip problems knee problems, what exercises can we do to prevent us from falling into these injuries later in life.
And maybe add balance exercises, please, thanks.
@@salpanettieri3115
search on youtube:
_athleanx shoulder impingement
_athleanx knee pain
_athleanx tight hip
Hey thats me
Hey me too 😢
Wow me too hahaha
Me too xd
Cmon guys fix this 😡
@@Bizeecentral with a bbl?
I had bad posture until I watch Athleanx videos. His videos have been so helpful.
The glass water stance is a game changer!’ My chest is flexing naturally. My upper back is on fire! Feels like a much needed stretch/exercise! Thank you!!
Brutal Jeff, great rutine for that🔥
Great video! The only think I think you missed is for the forward head posture. What are your recommendations/exercises for bringing the head back over the shoulders? Great stuff keep up the hard work!
watch this video
"How to Fix Forward Head | Slumped Posture (PERMANENTLY!) - athleanx"
THis
Dude is the truth. Things we all need.
Was really happy to hear you talk about the shoulder blade, having trouble getting mine back to where it needs to go
My pelvic floor ability has been ruined from my 5 brain surgeries. These were definitely challenging as it’s a big weakness of mine but I can definitely feel the benefit for sure.
My posture now is a big insecurity of mine especially when comparing to what it was.
Thanks to you Jeff, this video is so much appreciated from me! ❤
Hope you're doing well mate.
Great. Can you make a video on what can be done if one shoulder is higher that the other?
Thank you so much! My Kempo Master identified that I need to improve my posture when executing my forms and this video will significantly help me reach that objective!
Awesome! It has bern my problem during my entire Life. I Made the routine today and felt excellent
The superman thing is actually hard but nevertheless, it feels really good!
On a side note, I love stretching my lats by doing dead hangs on a bar (one arm at a time).
I like seeing mobility workouts that stretches and strengthen the body. Can you do one for the hip?
watch this video
"The Ultimate Hip Stretch and Mobility Drill (PSOAS SOLUTION!) - athleanx"
@@Littlebpaulmuller-Owner thanks 👍
Correctives are my favorite videos you make. Thank you!
Jeff, I'm a slumper and this video and your excellent instructional style is just what I need. Short, easily replicable and very helpful. I've subscribed and will be a frequent visitor. Thank you!
I have been having stomach and breathing problems because of my posture and anxiety together for 4 years. I am going to try this 5-min exercise for 90 days along with your Perfect Beginner Workout Program. I will update the results! 👍
Bump
Leaving comment for future notification
let us know
I have similar problems and i'll try that as well. Let´s go!!
How’s this training going?
I heard Jeff never sits down to ensure perfect posture at all times.
Thanks for this, I have this...really bad posture from being chained to the desk for years...today I make the vow to fix this and your videos are a great entry point for me to make meaningful changes that will improve my quality of life..I had enough of the pain from slouching.
Is your posture better?
This dude fixed my plantar fasciitis and is about to fix my hunchback
Thank you Athlean-x, very cool
This video really caters to me because I have a posture like a question mark
Haha, not good but this was tailor made for that problem.
@@athleanx how are you
?
I thought it was going to be face pulls...
Less commenting, more face pulling - Jeff probably
I really appreciate your input, I always have this problem and pain increasing , so relieved after following your tips👏🏻👏🏻
THANK YOU! I asked this question in a previous video as an ask Jeff and I got a response.
I did the posture tester and my wife said, "You know that part of Pocahontas where the raccoon makes fun of Kokoum? You look like that"
Real gamers don't have nerd backs. Work your thoracic muscles and glutes gamers 😎
A. Real gamers don’t work out at all
B. Stop commenting on Athlean-X videos and upload already
Hey, you’re the man. You did not waste my time. I will return for more. Thanks.
This is great, thanks. I've had hyperlordosis for years and have never spent the time to learn how to address it.
Wow, so standing wrong is killing my gains wrong. Can't wait for the day where breathing wrong is killing my gains. Oh wait, it's already here
*Good Posture is killing your gains*
Thanks for that film. I was waiting for something like that. Working all day sitting I have problems with my posture. Even I have my home workout almost every single day.
We love you Jeff. You are a national treasure for real.
Love these posture videos , this Is how I started following Jeff
ok i actually think most posture videos (almost all) are bs but you actually have good exercises and you dont have ridiculous traps that hide a forward head posture lol.
i fixed my spinal alignment by cracking alone and i think you actually have a straight back/neck! i approve your video
It doesn’t matter how you stay!! You just look amazing!!!😊
Thanks Jeff! I appreciate your wisdom. Your channel is my daily view. If l could go back in time I would have been a physical therapist.
Yes! Great tips and I’m going to use /start them first thing in the morning. I feel positive these will be beneficial to me!
Wow man, one minute I'm thinking of a problem and the next Jeff uploads a video to solve it. Is he a god or what. His tips always always help me
Thanks for this. Couple questions:
1: If I stand like you instruct at the beginning of the video, my posture looks good, but I'm not comfortable at all. My glutes are squeezing, I can't get a deep relaxed breath because my abs are flexed, I'm exerting energy to puff my chest out, etc... Will the exercises make it so that one can assume this posture without squeezing/flexing/contracting? Or will it always be somewhat of an effort to maintain good posture?
2: If one's routine already include exercises for glutes/back/etc... Are these exercises redundant and/or detrimental (ie: potential for overtraining certain muscles?)
3: What's the mechanism here? Is the hope that if we strengthen the right muscles, they will automatically hold our body in the right posture without having to consciously exert effort? Or will good posture still have to be a habitual thing? If the latter, what purpose are the exercises serving exactly? Are they necessary?
3.1: I see skinny/weak people with perfect posture all the time. Conversely, I see athletes, lifters, and strong/fit people with bad posture all the time (maybe even most of the time.) Is strength really the difference? Does the skinny woman with perfect posture that only really does yoga have "strong" glutes and upper back muscles?
Thanks for your channel. Wish I found it long ago. I was a wrestler for several years and military but now 63 years old and type 2 DM. Trying hard to get that intense discipline and focus I once had. You’re helping me. I do anesthesia now so sedentary job. I must overcome inertia. HAHA
Please make a follow-along video with all the exercises put together!! 🙏🏼
Thank you for the video. This one is reasonably easy to follow and I will definitely incorporate it.
This dude is a freaking boss. Thanks for less BS and more accurate info quickly!
Really great advice as always Jeff
Thank you Jeff.
I really needed this. Thanks, Jeff!
THANK YOU SO MUCH!!! I AGREE WITH YOU 100%. FORM FOLLOWS FUNCTION!!! GREAT EXERCISING IS ALL ABOUT KEEPING AND USING GREAT FORM. GREAT VIDEO AND THANKS FOR SHARING!!!!
I love athlean x.I consume his content and is very useful
Thanks so much, can't wait to straighten up my posture.
Hey, Jeff great going, please continue the 💯 workout series and also can you make a video about the Jefferson curl about its pros and cons and should we do it ?
watch this video
"Stop Trying to Touch Your Toes!! (NOT GOOD) - athleanx"
thanks a lot; very informative and useful video as always
Hey Jeff, first I just wanted to say thank you for your videos. They really insurance me and others to get out there a do something positive for ourselves.
Second, I was wondering if you you had a few tips on working out that doesn’t require to much pressure on your feet? I ask because I’ve injected both of mine but still would like to continue my health goals
Find exercises that let you sit down
My morning routine just got 5 minutes l longer. I've gradually added things to my routine to help my body, mind and spirit to grow and evolve. Afterwards I feel great and ready to take on the world.
Thanks for the thoracic reach over 🙌
Thanks for the wonderful video. I like to content the scientific approach and ease of doing.
nice routine.