No, all you need to do if fire up the rhomboid and trapezius , work on infraspinatus and supraspinatus , rear deltoid and all that exists around the scapula. Get very very light sandbag and fire up them muscles around the scapula in different positions, did this for 6 months and fixed a pretty bad kifosis.
I had a rounded posture for 12 years in school because I was the tallest kid in my class by far. The thing that helped me get a good posture was training on the bars - mainly pull-ups. I managed to fix my posture with pull-ups in like 1 month. And we were doing only pull-ups and dips, nothing else.
@@godlysense9065 you could do the back machines at the gym. I can’t do pull up either. Any work out that targets your back works. also need to look at your glute and leg muscles. Sometimes that isn’t strong enough to support our full upper weight which also adds to posture problems.
@@Domenicaaajay yeah, I had the advantage of having strong lower body, but my upper body was a weak point. And I fixed it somewhat at the bars. But, I wouldn't really advise the gym. I would still advise to go to the bars and do progressive steps to pull-ups, like Australian rows or negative pull-ups.
@@godlysense9065Well for me. Deadlifts helped my posture. I noticed my back was hurting after setting a pr for squats. (There were other problems too but that's another issue.) I hadn't done deadlifts since high school football and most of the things I learned there were with bad form. Coming back after all that time with correct form, and, admittedly, me lowkey overworking myself since I wanted to see how far I had come after highschool, I was horrendously sore because my lower back was indeed underdeveloped compared to the rest of my body. This was the most important part for me. It was the worst soreness I ever experienced but not completely unbearable. It forced me to either fix my posture or suffer a lot of pain for about 3 days until the soreness subsided. Been walking with my back straight and my chest out ever since.
After my wife and I bought our small farm, we hired a personal trainer to help us build strength safely. It is amazing one year later how much good posture and proper lifting techniques have changed the way we live. I no longer wake up with neck pain, I no longer have lower back pain, etc.
I suppose owning a farm you really notice all the bodily aches and stiffness even more so with all the work you do, so it must be amazing to not experience all that anymore :)
@@roccovelasco7159 It's a one minute video and you couldn't even watch the whole thing before leaving that dumbass comment? What do you think "building stability" means?
The best way to fix posture for good is to start exercising the core and the back especially. Once you develop the back muscles with pull ups and the core to support you, back pain and bad posture go away on their own. Also arm hanging from a bar is such an underutilized exercise in today's day and age.
@@robbiescheers9643 I can also guarantee you that it’s due to my anatomical nature. You’d be surprised if you took a look at my shoulder blades with arm length out. One is higher than the other, sort of pushed in.
I have a strong back and have been working out for a while but still have poor posture. I have developed muscles but still sometimes get back pain and have trouble maintaining good posture subconsciously
This can work yes, but is a difficult mind thing, and also doesnt strenghen your body that much, hence not adressing the issue at hand Work out your core strenght!! Your body WANTS to bw in good posture. I ve found after worning out my back that my body automticaly pulles my Back straight and i have proper posture since
Fun Fact: This is also how many little ballerinas are taught how to sit up tall and lift onto their toes! The idea that you are a puppet with a string pulling you up clicks for all ages
Dude, just, thank you for giving a straightforward, effective, sustainable rundown of maintaining body health. Been watching your videos for a while, and the succinct, yet in depth understanding you provide behind the advice has been insanely helpful. Just wanted to express my gratitude!
Man I struggled with that for YEARS till I finally realized on my own that having broad or tight pecs can physically pull your shoulders forward. You're the first person I've ever heard talk about pecs in relation to posture
OMG! I can't take it anymore. 😪 I have bilateral rotator and SLAP tears and bilateral foot and ankle injuries all required surgery, and now my spine collapsed. I had a work accident ruin me and watching your videos are so good and I wish I had someone that understood the dynamics around my injuries and mobility restrictions and abilities. I've always took care of my vody and was elite level before I was hurt. I would do anything to consult with you!
I know a therapist who can help u cuz he did help me and now I'm living a good healthy life full of energy I'm still doing strengthing exercise i'am getting stronger every day
i fixed my back issues when i started carrying bags of groceries 15lbs in each hand for about 3 blocks. were so used to sitting down and posture becomes atrophied
Thanks for the exercise. Been doing it but didn't know about arching my back. I usually brace my hands against the wall and lever my torso down. Broke multiple chirp wheels like that.
Doc, have you considered forward head posture reduction via strengthening deep cervical neck muscles? That is also a hugeee factor in hyperkyphosis or weakness in posture
Honestly really surprised with how much he knows like I have seen a lot of videos of his and I am not sure if it is all true and correct but so far seems pretty damn true. Crazy to know all this stuff that could benefit you physically so much.
Apparently kettlebells are good both for improving your core stability as well as your posture. I kinda need both, so I will definitely try to incorporate them into my workouts
The whole reason I have bad posture is because of school!! Those tiny desks don’t do anyone good. When you’re bent over a desk for seven hours a day, it tends to put a curve in your spine… I’ve since been doing exercises and maintaining a good routine, which has significantly improved my posture.
There are less trainers like you who concentrate on how to use your body and how to get good results instead the most trainers fixetated on the beauty standards❤
i do all of these for pt w a thoracic spine injury that resulted in rounded shoulders. the only difference is that i do the first one in a chair instead of laying down so i can’t accidentally engage my lower back and take away from mid back
it's so hard to isolate the thoracic spine in these exercises though. my lumbar spine is trying to do everything. i think what helps is to fully extend one leg to force your lumbar spine to be straight
Also, face pull rows etc for weakened back muscles. I personally found, that that was the thing that killed my protracted scapular. Also remember to strengthen your neck and glutes
I learned about this and started just fixing my posture every time I’m walking or something and now it’s just a habit I do every tiem within thinking about it lol. And my normal posture has gotten way better
I accidentally discovered the loaded carries improved my posture while running some chores the other day. I'll train those more intentionally from now on, THANKS!
I had a kinda bad posture when i was younger (im 20 currently) to fix this i needed to constantly think about my posture so that every time it was bad i'd correct myself and after some time it got better and better so now every time i walk or stand i have a near perfect posture!
i’ve been avoiding working on my posture but i’ve been having the worst chronic pain bout of my life and this really isn’t aiding it at all haha. i wish gym memberships weren’t so expensive.. at least the ones i want to go to 😅
This is why mu shoulders are good. I enjoy walking to and from the grocery store with about 30+lbs of food in bags. I do this kind if thing weekly in addition to my normal workouts.
I got rid of my bed and started sleeping on the carpet floor. I only sleep on my back fully extended and straight with neck flat on the ground. it did wonders for my forward shoulder posture, forward neck, and rounded spine. all straight now.
I've been to the opposite end of this, where I wpuld arch my back too far and had my butt stick out, which is only further enabled by the unnatural amounts of chair sitting involved in our modern routines. I'm currently trying to reverse it by actively pushing my oelvis forward every time I i catch myself, and actively overcorrecting is a good way to build a habit that becomes subconscious.
I sometimes end up having my head crouched forward, and my upper back bent. And whenever i do, it feels so good to just straighten up. All i have to do is push my chest forward.
I actually have the opposite problem lol. From a young age my lower back has been really flexible and when I relaxed my back used to curve like crazyyyy. I’m working on straightening it, so it’s not as bad anymore but when I was younger it was kinda insane. It always looked like I was bending in half 😭😭
I just stand really close to a wall so that my spine straightens. Then I notice the change in the lower part of the spine closer to the pelvis. I only fix that part whenever I'm slouching. Easy, quick, works for me.
When I was an early teenager, my grandmother used to tell me to stand up straight all the time. One day I just got pissed off and pulled my shoulders and neck back as far a they would go. I heard a series off pops on my sturnum. It's that plate of bone that over the heart. It gets thicker over time. It didn't hurt, but I broke that thin plate. After that, there was nothing pulling back into a slouched position. I naturally stood straight from them on.
Oh my GOD no one listens when i tell them my back hurts and is so stiff now because i dont have the chairs they had in school. Elementary to Middle school they only had these blue rubbery chairs and you could really lean your upper back in them. If you think cracking your spine feels great it doesn't hold a candle to these freaking chairs. You could basically crack your upper back on them it was great, and so relaxing you could just slide to the floor like a ferret, really rolling the whole spine on the way down. It sounds bad how i describe it but it was the best thing for that random back stiffness. Im older and taller now but even a chair of the right size wouldn't have the rubbery flexibility of those fantastic chairs. Sorry for the nonsensical rant but the stretches she was doing in this video just reminded me.
I personally suffer from anterior pelvic tilt which is a bad posture due to tight and weakened muscles, and anterior pelvic tilt causes me to have rounded back as well. So i need to strengthen my core and then my upper body. Condition like this is called lower and upper cross syndrome
Mine sucks. I'm working on it along with physical therapy. Scoliosis is why my posture is horrendous. The main reason is I broke my back in 4 places. This led to DDD along with too many conditions to list right now.
The thing that i found out best was just trying to stay in the good posture whenever you find yourself in bad posture. After sometime your starts doing it automatically
I used to lay a kettle bell on the floor. Put a pillow over it and layed down on it with my mid upper back against the ball of the kettle bell. Felt amazing and natural. The stretch was just too good
![[TH] 2024 PMSL SEA W3D1 | Summer | เริ่มต้น สัปดาห์ตัดสิน](http://i.ytimg.com/vi/pWsl9LhC2Uk/mqdefault.jpg)
Shout out Cookie King for the opening stitched video!
No, all you need to do if fire up the rhomboid and trapezius , work on infraspinatus and supraspinatus , rear deltoid and all that exists around the scapula. Get very very light sandbag and fire up them muscles around the scapula in different positions, did this for 6 months and fixed a pretty bad kifosis.
Anyway nice videos man i apreciate your videos they helped me in many situations
How about lower back flexibility? I feel that my lower back is not flexible, I am not sure if it is calcified that way.
@@leblon712 do hip bridges, RDLs and deadlifts
Lol i went to highschool with him we graduated last year 😂
Body stability is key to living a healthy life and getting stronger
yh
@@___idkyah
I think young women and Instagram butts are an epidemic. Gonna be a lot of doctor visits in the future.
idk why your pfp makes it sound funny
and this comes from feeling ground with every part of your feet
I had a rounded posture for 12 years in school because I was the tallest kid in my class by far. The thing that helped me get a good posture was training on the bars - mainly pull-ups. I managed to fix my posture with pull-ups in like 1 month. And we were doing only pull-ups and dips, nothing else.
Same! I guess my back muscles were weak so couldn’t support a good posture. good job OP!
I can't do pull ups yet , do you think lateral pull downs and other exercises would work?
@@godlysense9065 you could do the back machines at the gym. I can’t do pull up either. Any work out that targets your back works. also need to look at your glute and leg muscles. Sometimes that isn’t strong enough to support our full upper weight which also adds to posture problems.
@@Domenicaaajay yeah, I had the advantage of having strong lower body, but my upper body was a weak point. And I fixed it somewhat at the bars. But, I wouldn't really advise the gym. I would still advise to go to the bars and do progressive steps to pull-ups, like Australian rows or negative pull-ups.
@@godlysense9065Well for me. Deadlifts helped my posture.
I noticed my back was hurting after setting a pr for squats. (There were other problems too but that's another issue.) I hadn't done deadlifts since high school football and most of the things I learned there were with bad form. Coming back after all that time with correct form, and, admittedly, me lowkey overworking myself since I wanted to see how far I had come after highschool, I was horrendously sore because my lower back was indeed underdeveloped compared to the rest of my body. This was the most important part for me.
It was the worst soreness I ever experienced but not completely unbearable. It forced me to either fix my posture or suffer a lot of pain for about 3 days until the soreness subsided. Been walking with my back straight and my chest out ever since.
People be mocking me for having good posture 😅 😂😂😂
Same, I've been told my back is too straight like I'm sort of robotic, or stiff.
My coworkers have told me that I look arrogant with my better posture *roll eyes*
@@v6790 good posture and having a perfectly straight back are not the same thing
@@ambervale6172 but do u also have your elbows flared Outwards too haha “there goes amber walking sideways thru the doorway again”😂
I think young women and Instagram butts are an epidemic. Gonna be a lot of doctor visits in the future.
After my wife and I bought our small farm, we hired a personal trainer to help us build strength safely. It is amazing one year later how much good posture and proper lifting techniques have changed the way we live.
I no longer wake up with neck pain, I no longer have lower back pain, etc.
Can I come visit the farm?
@@Kyle-iu2tm No.
@@Kyle-iu2tm$5
I suppose owning a farm you really notice all the bodily aches and stiffness even more so with all the work you do, so it must be amazing to not experience all that anymore :)
Thing that saved me is building some muscle on my back. Tightens up that back and straightens it out.
Exactly this what he’s not talking about. Stretching the thurasic is a temp fix… need to build up the rear delts, traps and back to fix your posture…
Incline pushups😊
- rear delta
@@roccovelasco7159 It's a one minute video and you couldn't even watch the whole thing before leaving that dumbass comment? What do you think "building stability" means?
as usual, an informative and helpful video from squat u
E
E
The best way to fix posture for good is to start exercising the core and the back especially. Once you develop the back muscles with pull ups and the core to support you, back pain and bad posture go away on their own. Also arm hanging from a bar is such an underutilized exercise in today's day and age.
I can second this. I struggle with common back knots. Working out my back reduces the chances of me getting them
Thats still very situational, not always the case
@@robbiescheers9643 I can also guarantee you that it’s due to my anatomical nature. You’d be surprised if you took a look at my shoulder blades with arm length out. One is higher than the other, sort of pushed in.
I cant do pull ups yet. Trynna work on it. I could do dips and Push ups though lol
I have a strong back and have been working out for a while but still have poor posture. I have developed muscles but still sometimes get back pain and have trouble maintaining good posture subconsciously
The best way to fix your posture, I've found:
Imagine you're a puppet and an invisible string is pulling your head up from the sky
This can work yes, but is a difficult mind thing, and also doesnt strenghen your body that much, hence not adressing the issue at hand
Work out your core strenght!! Your body WANTS to bw in good posture.
I ve found after worning out my back that my body automticaly pulles my Back straight and i have proper posture since
why can't i imagine i'm a human and an invisible string is pulling my head up from the sky?
For me Imagine my nipples point at people's face
@@T33K4Yyou’ll probably die if a(n) (unbreakable) string pulls your head into the sky so hence puppet
Fun Fact: This is also how many little ballerinas are taught how to sit up tall and lift onto their toes! The idea that you are a puppet with a string pulling you up clicks for all ages
Dude, just, thank you for giving a straightforward, effective, sustainable rundown of maintaining body health.
Been watching your videos for a while, and the succinct, yet in depth understanding you provide behind the advice has been insanely helpful.
Just wanted to express my gratitude!
I love your channel. It’s full of helpful advice to fix all the small physical problems I have!
going to the gym and stretching and strengthening my back completely fixed my posture. amazing
Man I struggled with that for YEARS till I finally realized on my own that having broad or tight pecs can physically pull your shoulders forward. You're the first person I've ever heard talk about pecs in relation to posture
We all know the thumbnail is why we clicked on this video.
This comment section is so pure and innocent😢
Fr😮
I ❤ Suitcase carries and squats!!
OMG! I can't take it anymore. 😪 I have bilateral rotator and SLAP tears and bilateral foot and ankle injuries all required surgery, and now my spine collapsed. I had a work accident ruin me and watching your videos are so good and I wish I had someone that understood the dynamics around my injuries and mobility restrictions and abilities. I've always took care of my vody and was elite level before I was hurt. I would do anything to consult with you!
I know a therapist who can help u cuz he did help me and now I'm living a good healthy life full of energy I'm still doing strengthing exercise i'am getting stronger every day
Me spending 8 hours a day on a computer
Me spending 8 hours
Same 😂
Omg no
Standing desk helps (there are standing desk fixtures to put onto your sitting desk for around 90€ btw)
just start wearing it
You left zero excuses on the table, great video!
Very informative and you're right. Reverse butterflies and deadlifts though played the major part in fixing me.
The exercise that has probably most improved my squat mobility and also thoracic spine stability is front squats.
Yes - daily pull ups with proper movement/ full ROM will also fix posture. Fixed mine since 2016 incorporating pulls every day/ every other day
Stott Pilates is great for posture awareness & stregthing the areas in the body needed to create a beautiful healthy posture
As someone who just had open heart surgery and looks like the hunchback of Notre Dame right now I really appreciate this video popping up in my feed 😅
Glad you’re doing okay!
hey bro another suggestion is just doing exercise in general, after 2 months my hunchback went away on its own and i didnt even realize
i fixed my back issues when i started carrying bags of groceries 15lbs in each hand for about 3 blocks. were so used to sitting down and posture becomes atrophied
Thanks for the exercise. Been doing it but didn't know about arching my back. I usually brace my hands against the wall and lever my torso down. Broke multiple chirp wheels like that.
This ribs down cue is awesome!
Also doing face pulls, rear delt work outs and excersizes like dips correct this….. strong back equals strong body
Doc, have you considered forward head posture reduction via strengthening deep cervical neck muscles? That is also a hugeee factor in hyperkyphosis or weakness in posture
You are for real actively changing my workout routine with every video almost 😂
Honestly really surprised with how much he knows like I have seen a lot of videos of his and I am not sure if it is all true and correct but so far seems pretty damn true. Crazy to know all this stuff that could benefit you physically so much.
I always just carry all my groceries in those baskets when going to the market.
Apparently kettlebells are good both for improving your core stability as well as your posture. I kinda need both, so I will definitely try to incorporate them into my workouts
My cousin Griffin recently got aids and we have been trying to figure out ways to cheer him up. Thanks to your content he is a hppy aobut!
That’s exactly what I was looking for 👏🏾👏🏾
This dude made me straighten my posture without even telling me to
I knew those bells would be involved again
This really helps!!! I tried the first Excercise you show and i feel my posture become better instantly. I feel i need more core strength tho
The whole reason I have bad posture is because of school!! Those tiny desks don’t do anyone good. When you’re bent over a desk for seven hours a day, it tends to put a curve in your spine…
I’ve since been doing exercises and maintaining a good routine, which has significantly improved my posture.
funny thing, I do that extension as a sleeping aid sortof. i just put the pillow under my back right at that same spot. feels so good.
I'm glad my parents teach me a good posture from early age, as I teaching highschool students so many teens have a bad posture kinda sad
There are less trainers like you who concentrate on how to use your body and how to get good results instead the most trainers fixetated on the beauty standards❤
Yoga helped me make my posture near perfect!
i do all of these for pt w a thoracic spine injury that resulted in rounded shoulders. the only difference is that i do the first one in a chair instead of laying down so i can’t accidentally engage my lower back and take away from mid back
Thanks for these tips
This was right on time!
As someone who needs to exercise more and needs better posture, this looks like the perfect workout for me
it's so hard to isolate the thoracic spine in these exercises though. my lumbar spine is trying to do everything. i think what helps is to fully extend one leg to force your lumbar spine to be straight
thnkx for this.. i now have a $30,000 medical bill for my back
Years of marching band in high school and college gave me good posture.
Ballroom dancing helped my posture a lot
The classic Farmer Walk still a stellar workout
Carry your backpack in front instead of at your back. You'll automatically pull back to offset the weight of the bag.
Also, face pull rows etc for weakened back muscles. I personally found, that that was the thing that killed my protracted scapular. Also remember to strengthen your neck and glutes
Ngl having a lit bit of muscle mass and staying active will naturally fix whatever problem you have in life.
nope. i have scoliosis and lordosis so my posture is naturally bad even though i am muscular and athletic.
I learned about this and started just fixing my posture every time I’m walking or something and now it’s just a habit I do every tiem within thinking about it lol. And my normal posture has gotten way better
I heard the "alleycat blues" Tnmt from snes
Squat university has single handedly improved my life
I crack the heck out of my back with that thing
I need more of these 😅😂😂
I accidentally discovered the loaded carries improved my posture while running some chores the other day. I'll train those more intentionally from now on, THANKS!
I had a kinda bad posture when i was younger (im 20 currently) to fix this i needed to constantly think about my posture so that every time it was bad i'd correct myself and after some time it got better and better so now every time i walk or stand i have a near perfect posture!
I'm tall, 6'6". When getting tall, my mom always told me to stand straight and to own who I am. I owe my good posture to her:)
i’ve been avoiding working on my posture but i’ve been having the worst chronic pain bout of my life and this really isn’t aiding it at all haha. i wish gym memberships weren’t so expensive.. at least the ones i want to go to 😅
This is why mu shoulders are good. I enjoy walking to and from the grocery store with about 30+lbs of food in bags. I do this kind if thing weekly in addition to my normal workouts.
Wish I had seen this video months before .. thank you
I really appreciate this analysis. I have Saturn in Capricorn 1st house. I will say, it took until my 30s to finally get off my butt and get to work 🤣
I got rid of my bed and started sleeping on the carpet floor. I only sleep on my back fully extended and straight with neck flat on the ground. it did wonders for my forward shoulder posture, forward neck, and rounded spine. all straight now.
I've been to the opposite end of this, where I wpuld arch my back too far and had my butt stick out, which is only further enabled by the unnatural amounts of chair sitting involved in our modern routines. I'm currently trying to reverse it by actively pushing my oelvis forward every time I i catch myself, and actively overcorrecting is a good way to build a habit that becomes subconscious.
i'm really good at loaded carries when I bring groceries home lol :D
Lmao first clip is literally me ☠️
A reminder of my bad neck shoulder posture lol 😅 could use a tip for when driving
TH-cam should add the save button so we can save videos like these for reference
Good stuff. Thanks
Who would have thought it was bringing in the groceries that kept me standing straight
i absolutely don't care about my posture but that was informative
I fixed my posture myself by just keeping my back straight and shoulders back but it sometimes hurts but i do have a better posture now
Love the content. I bought your book on the black friday sale. Cant wait for it to get here.
I sometimes end up having my head crouched forward, and my upper back bent. And whenever i do, it feels so good to just straighten up. All i have to do is push my chest forward.
That is EXACTLY how I used to stand. My posture was REALLY bad.
I do a lot of those stability walks. Only problem is the buckets are full of rock and my posture stays bad since I never used the roller thing first.
I actually have the opposite problem lol. From a young age my lower back has been really flexible and when I relaxed my back used to curve like crazyyyy. I’m working on straightening it, so it’s not as bad anymore but when I was younger it was kinda insane. It always looked like I was bending in half 😭😭
Great tips thank you
I did it by consciously adjusting my posture until it became second nature and I didnt have to think about it anymore.
Weight training helped too.
Loved this vid
The ribs down thing is key. Harder to do than it sounds.
I just stand really close to a wall so that my spine straightens. Then I notice the change in the lower part of the spine closer to the pelvis. I only fix that part whenever I'm slouching. Easy, quick, works for me.
When I was an early teenager, my grandmother used to tell me to stand up straight all the time. One day I just got pissed off and pulled my shoulders and neck back as far a they would go. I heard a series off pops on my sturnum. It's that plate of bone that over the heart. It gets thicker over time. It didn't hurt, but I broke that thin plate. After that, there was nothing pulling back into a slouched position. I naturally stood straight from them on.
This is great, but it's pretty hard to get my shoulders back when I have Pectus Excavatum
Oh my GOD no one listens when i tell them my back hurts and is so stiff now because i dont have the chairs they had in school.
Elementary to Middle school they only had these blue rubbery chairs and you could really lean your upper back in them. If you think cracking your spine feels great it doesn't hold a candle to these freaking chairs. You could basically crack your upper back on them it was great, and so relaxing you could just slide to the floor like a ferret, really rolling the whole spine on the way down.
It sounds bad how i describe it but it was the best thing for that random back stiffness.
Im older and taller now but even a chair of the right size wouldn't have the rubbery flexibility of those fantastic chairs.
Sorry for the nonsensical rant but the stretches she was doing in this video just reminded me.
Now ! Instead of an Ape,
He's a Zombie
I personally suffer from anterior pelvic tilt which is a bad posture due to tight and weakened muscles, and anterior pelvic tilt causes me to have rounded back as well. So i need to strengthen my core and then my upper body.
Condition like this is called lower and upper cross syndrome
Sometimes good posture looks goofy though.
The tried and true korean grandpa walk is my go to…
I had a bad posture
I training calisthenics for 6 months and everyone that i know told me that my posture got amazing without even trying
Mine sucks. I'm working on it along with physical therapy.
Scoliosis is why my posture is horrendous.
The main reason is I broke my back in 4 places.
This led to DDD along with too many conditions to list right now.
Teeth with a low height are a huge factor also to that type of posture.
The thing that i found out best was just trying to stay in the good posture whenever you find yourself in bad posture. After sometime your starts doing it automatically
I used to lay a kettle bell on the floor. Put a pillow over it and layed down on it with my mid upper back against the ball of the kettle bell. Felt amazing and natural. The stretch was just too good
My posture improved just by doing rear delt weight lifting exercises