Wake Up This "Hidden" Muscle to Fix HUNCHBACK Posture (aka Kyphosis)
ฝัง
- เผยแพร่เมื่อ 24 เม.ย. 2024
- Do you want to fix hunchback posture, forward head position, and generally poor posture? There's one key muscle that you must get working that you've probably never heard before. If this key muscle isn't working, you won't improve your posture long-term.
The muscle is known as the multifidus, and it's a deep spinal muscle. It's made up of multiple segments that span the entire spine - lumbar, thoracic, and cervical - 2-4 vertebrae at a time. It consists primarily of Type I muscle fibers, which are designed for endurance. Because of this anatomy and architecture, it's the perfect muscle for maintaining good posture all day long.
However, since it is a deep muscle on the back of the body, it's often neglected and can be difficult to activate, especially if it's been asleep for a long time.
Poor posture is a vicious cycle with respect to the multifidus because when you're sitting with a flexed spine (kyphosis, hunchback), the multifidus is stretched, and any muscle that is stretched for a pronged period of time becomes inhibited i.e., shut off and harder to activate. It also gets weaker.
Coach E will start out with the anatomy of the multifidus - where it is, how it works, and why it will be the muscle you rely on to keep you in good posture all day long without thinking about it. Next, he’ll demonstrate how to reactivate those muscles. Once you get them turned on, it’s just a matter of putting in the work to get them stronger.
Don't get frustrated if you have trouble activating the multifidus with this exercise - it may take time but just follow the cues and your body will re-learn how to use this important muscle and you can stand in good posture effortlessly, all day long.
ADDITIONAL HELPFUL RESOURCES
Forward Head Posture routine: • Stretching WON’T Fix F... - this video outlines a full routine to deal with forward head posture, of which hunchback contributes
Spine Control program: www.precisionmovement.coach/s... - our comprehensive program to address posture, low back pain and build spine resilience
ROM Coach app: www.rom.coach - our mobile app that includes progressive upper body posture routines with easy-to-follow videos, scheduling, notifications and more
Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition. - กีฬา
Our brand new app - ROM Coach is LIVE! Download it via one of these links:
Apple App Store: www.precisionmovement.coach/rom-ios
Google Play Store: www.precisionmovement.coach/rom-android
Hi Dr my question is how long do you recommend stay in position also with hyperkyposis how long would it take on a normal to get back to regular position with hard work.
Try to work up to 15-20 sec holds. I can't say how long it will take you to correct the issue as everyone responds to the material differently.
@@PrecisionMovementCoach thank you for you feedback
Can you add more exercises for the same muscles? Something harder? This is great!
@@francomarchesoni9004 Sorry for the late reply. Making this exercise harder will not increase the benefit. The target muscles are really small and need regular activation rather than increased loading. - Coach Joshua, Team PM
Let me first say "Thank You"! I have spent so much money on chiropractors, doctors, and physical therapy. None made me feel relief when I left, but worse. I did 3 cycles of your technique. I feel relief in my neck, shoulder blades, and where my curvature is. I am amazed beyond words! I am able to lay down tonight without crying, having stiffness, and pain. I can actually move my back. I know it will take time ,but I plan to do this technique everyday. Excellent Video!!!!
Wow thanks for sharing Q B - hope it continues to help even more! Keep up the good work. :-)
@Q B How are your back now?
How are your back now?
How’s ur back ?
How’s your back now? Any more feedback?!?!?
I read people's comments a bit incredulous and decided to give it a try as my back was hurting more than usual today. I am writing this message with my back fully supported on my chair and my head on the headrest in a natural way, totally comfortable, I feel anaesthetised for the first time in almost 10 years. Thank you so much dude, for real. The fact that you share this for free is amazing. I'm pretty sure you've helped so many people already. God bless you, you deserve it
Glad that it helped!
suddenly think of the clearest way to show the exercise is to film it with someone really has a hunchback, then all of us who have hunchback will know how does it look like when the postures are correctly done😳 Really thank you for such informative explanation.
Glad it was helpful and thanks for the feedback.
Right they never show these videos on people who actually have kyphosis.
I'd volunteer! I live near L.A lol
Yeah I agree. It's so much harder to relate people who are not suffering from the same issues. I've been told all my life that I don't have scoliosis. But this last time about five years ago I was told that I have a tilted pelvic bone. I was told that I have subu laxation. It's all confusing to me. My mom's always told me that her mom's back with that way. My mom's back look this way. To me, it looks like severe scoliosis. It's a straight-up? Shape. The doctors have always told me it's just my natural shape and that if I get surgery like I've always wondered about, that I would be a bag of bones.
Just because there isn’t a person with kyphosis, doesn’t mean you can’t do the exercises.
Hi Eric, I came across this video a week ago. I've been slouching over a computer/in hunchback mode for nearly 20 years and this last year with a more intense job, I've been dealing with more pain in my spine and was worried that there was irreparable damage, and trying all those quick fixes (posture correcting vests/devices, yoga stretches, etc.) with no results.
I started doing this exercise for
Hey Lindsey - awesome to hear! Thanks for the feedback and glad it's helped where other methods have failed.
DO IT PEOPLE!!!
Hi Lindsey, do you have an update of your success, now after 3 month? Did you continue doing these exercises and did it improve further? I am really curious - I have a hunchback all my life, with multiple times physio therapy and these standard home exercises that promise so much but actually don't work on me!
Hi, why not make a video and that way, the doctor can correct any issues and we can all learn how to start this damn exercise
@@baldev121 the video is made, where are you? Get the benefits by starting the exercise like so many others have already done.
@@PrecisionMovementCoach most have not understood correctly on how to do this exercise, a short video by this lady could maybe highlight how to do exercise properly
You're an absolute genius. Bad posture from 15 years of slouching over a desk completely reversed after a couple of weeks doing this one exercise. Thank you! I am forever gonna do a couple of minutes of this exercise.
Awesome...keep up the great work!
I wonder if you can tell me what is the “motion” one needs to do when they’re at the right position at 10:30 ? I mean i watch the video and i see no motion, while his explanation says “extension of the spine” which is very ambiguous to me !! what “extension of the spine” means ???
Is the excerise is just about “holding” in that position and there is NO motion to do, or what 😅
@@naderawad5860 I thought to myself, this looks good... until he started the "exercise". I have also no idea what and how he was doing what he was describing.
@@naderawad5860 try to push away from the ground as hard as you can while keeping your hand in it . (the opposite of pinching the scapula blade together )and keep that the whole time
@@naderawad5860 In case you are still wondering what extension of the spine is: imagine you are doing a back bridge - now you are extending the whole spine with all its areas. It is important to just have the image of extension (to recruit the muscles doing extension work) without doing much movement at all except for the lumbar spine at first. So only the lumbar spine is extending, which means your butt is sticking out. Do it to the point he described in the video and you are good to go!
To answer your question in the edit. It really is mostly about very subtle movements.
No one YT has ever explained it as well as you have in this video. Thank you.
Glad to help! That really makes my day and validates my process :)
Yes throughout my hunched back improvement i always thought there is something wrong
thanks for best advice
thanks, you explain it very well (these elastic are awesome way to show your points). This video deserve much more views.
Great and informative video! Thanks so much for posting. I'm a yoga teacher and will definitely be trying this out in my next yoga class. This type of posture imbalance is so prevalent in people of all ages!
I've been looking everywhere for a solution to this problem and this is the first video that I've found that addresses these specific muscles. Really helpful, man
Thank you for your expertise and knowledge. Ive struggled with this issues for a long time, this is amazing work your doing!
This technique helped me a lot. I advise everyone who wants to improve his posture to try this. I’ve become a big fan of you, Eric Thank you so much. You are way above others
As a sports massage therapist I encounter poor posture on a regular basis. This video has now given me even better tools to add to my rehab tool kit, plus for my own personal benefit. Brilliant, many thanks. Thumbs up, subbed and dinged that bell :)
works for me ! i have spent money for therapies, chiropractic and equipments with little improvement. doing this exercise once and i feel a lot of ease to my back and breathing ability. thanks a lot
Thank you so much for this video! What you explained about the superficial muscles is EXACTLY the problem I've had with the Kyphosis exercises I've been doing that focus on these muscles (tons of videos touting them), and why I can't seem to get anywhere with them! Just as you described, as soon as my attention is off my posture, it goes right back to slouched, and I experience a lot of fatigue in my thoracic muscles while standing and walking! I appreciate this!
Uh huh. Lots of info that gets recycled because people search on Google, then create info based on those searches. Little innovation in the corrective exercise world.
Pretty good video. I liked that you explained and demonstrated "protraction" after you said it. I looked up a lot of words while watching this video which is fine by me because that's how I actively learn. I did watch this video at 2x speed by maybe I'm a impatient kind of learner.
Wish I could "like" this several thousand times. Brilliant video.
Christina Reynolds ky
Really appreciate that!
One of the best channels I've found in TH-cam. Such an amazing depth of understanding on human body you have. Thank you so much for sharing this valuable information!
Nice video, surely this is also using the seratus muscles as well? External rotation of the humerous?
Really appreciate that!
Third day on this and my spine is already mobile and free of stiffness, pain, and knots.
Thank you so much.
Amazing! Keep it up :)
How is it now?
Thanks for the anatomy lesson and localization concept. Very interesting and helpful!
extremely informative, i got a real education here....that was great, i am developing a slight hunch, and im now going to erradicate it with this exact exercise.
thanks for your thorough teaching.
some notes i took for those interested.
to stop hunch back
activate small muscles in the spine that aid in pivoting at different regions of spine
CERVICAL = neck of spine
THORACIC = upper spine
LUMBAR = lower spine
POSTERIOR = the back side
ANTERIOR = the front side
1. start off doing cat camel pose as a warm up
camel is FLEXION cat is SPINAL EXTENSION to loosen spine.
the head comes up arched backwards for cat .... this is FLEXION
the head goes down and forward for camel ... this is EXTENSION
this involves both THORACIC, LUMBAR, and CERVICAL EXTENSION, then THORACIC, LUMBAR and CERVICAL FLEXION
2. kneel and hands on floor elbows straight
3. protract scapula push away from floor EXTEND THORACIC AREA (top of spine)
CERVICAL AND LUMBAR REGIONS of spine are NEUTRAL...only the THORACIC is EXTENDED
4. now extend the spine like in CAMEL pose at the THORACIC and CERVICAL AREA..except this time tuck your chin right in ..
and FLEX THE LUMBAR region of the spine by anterior tilt of the pelvis (like trying to put your belly button on the floor)
this is a lumbar FLEXION .. THORACIC EXTENSION...CERVICAL EXTENSION but with chin tucked in
5. HOLD FOR 5 SECONDS
6. now keep the extended spine ..but now POSTERIOR RAISE tilt the LUMBAR SPINE into CAMEL
this is LUMBAR EXTENSION so behind belly button is pulled to ceiling.
the key is to keep the CERVICAL and THORACIC spine extended and pivot on the lumbar region...
so your head stays tucked in throughout the exercise.
you should feel this exercise activating right between the shoulder blades .. right on the hunchback.
and you pivot between the THORACIC AND LUMBAR regions of the spine.
7. HOLD FOR 5 SECONDS
8. now FLEX the CERVICAL whilst in this position,
this pivots between the EXTENDED THORACIC and the CERVICAL SPINE.
9. now we have isolated the THORACIC SPINE into EXTENSION, whilst the CERVICAL AND LUMBAR SPINE are in FLEXION
10. HOLD THIS POSITION FOR 5 TO 10 SECONDS WHILST BREAHTING.
11. now relax into neutral POSITION
that is 1 CYCLE
REPEAT 3 TO 5 CYCLES
you will eventually develop the mind muscle connection and do this exercise with ease.
the muscles may be atrophied and need waking up.
you will feel tension and fatigue in areas of the muscles you havent felt before
this will enhance your posture.
good posture is not about "pulling the shoulders back and down" or just "sticking your chest out"
Thanks you on behalf of everyone
Bless you, this is extremely helpful for understanding the video
Thanks for the detailed explanation :) i am a bit confused about the first point - is it a typo or i am misunderstanding something?
"camel is FLEXION cat is SPINAL EXTENSION to loosen spine.
the head comes up arched backwards for cat .... this is FLEXION
the head goes down and forward for camel ... this is EXTENSION"
First line says that camel is flexion and cat is extension then the second and third lines state the opposite.
Niks Kolosovskis Extension is opening up of joint angle, Flexion is closing down of joint angles. On our spine, the joint is at the back. A Camel pose reduces the joint angle hence “flexion” whilst a cat pose opening up those joint angles, hence extension.
This has to be one of the best videos I've found for a long time. I've been working so hard in the gym trying to fix my posture and this one video has helped me the most. Thank you
You're welcome!
Mary A. How impressive!! So many will be assisted by this. So Grateful Eric. Your awesome!!. Many thanks
I just did this for time and started crying from the wonderful feeling I felt during and after this movement. What a release, relief, and strength-I feel like my body is already different. Thank you so much for sharing this!
Wonderful!
Thanks for trying it out and for letting us know about it.
We are here if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Coach E, incredible work. 🙏 thank you. I’ve had shoulder issues for years and tried many things. Your break down was just what I needed. Legend
Thanks for following along!
Eric, thank you, your body awareness is truly impressive!
Thanks for that :)
Wow. I'm so glad I found this video. Everything he said pertains to me. I have been suffering from mild kyphosis for years. I have always just thought, "I need to do more back exercises".
Also when I stand up straight it's still there like my back has a hinge. Just like he explained.
I've even seen a chiropractor and a PT at one point.
Hope this young man gets my thank you!
I got it - thank you! Especially for referring to me as a young man ;-)
Yes my daughter has suffer twenty years or since age three. Been force to wear back brace all through primary school PT never work. P T only work the entire back together even lately in the home. Section ends up in tears. I can see the upper and lower area of the kyphosis lock. Because of this problem she needs to have a trach tube because her kyphosis affects her breathing.
It took me a while to understand what’s happening but I finally got it!!! I love this. What an amazing exercise. So grateful to have found this
Great job!
This is the best explanation I've come across for fixing kyphosis. I have improved my posture dramatically overnight and I can see a way forward to continue to improve over time. Thankyou!
You are welcome!
you are great. Thanks!
I really like the style. No show off, no crap, just the valuable knowledge.
Glad to help!
I will definitely give this a shot. It looks very intense but also extremely subtle. I hope I do it properly.
Thank you! My god, I’ve seen so many people about this issue, done all of the popular exercises, with no improvement. Your video is the best 16 minutes of advice I’ve received so far.
You're so welcome and thanks for your support!!!
This fixed my upper back and neck pain immediately. Thank you so much!!
Great to hear!
Sounds very credible and presented real well, thank you. So far, whatever I have followed (incl. the famous Jeff Carriere) failed. But I surely will give this a few months try.
Eric, I truly love your teachings and I will be following you for sure. I'm 68 and I know this will help me greatly!! Thanks so much!!
Wonderful!
Brilliant! Thank you so very much! Bless you!
Thank you soooooo much for putting this information out there. This one exercise hits my problem area like a bullseye! Collectively, we are getting wrong information...thank you for explaining and taking the time to teach us!!!
You are welcome and thanks for following along :)
Wow! This is an extraordinary effective movement! Thank you very much for sharing your work ❤
I’m glad that you enjoyed it 😄
Thanks for your time and effort in producing this video.
I'm getting older (mid 30s) and I have hunched my whole life and I was getting so bad I didn't think getting straight was possible but this has helped me with my kyphosis and I feel more confident in myself now that I am aware of when im hunching... we can all do anything if we only put forth the effort!
Thank you so much for helping many people like me I have a ways to go but I'm confident I'm gonna be as straight as a board soon! 😉
Thank you again!
You are welcome!
Thank you so much sir. This video has literally changed my life. I am 42 suffer from osteoarthritis in the lumbar and cervical for about 6 years. After watching this video and doing this exercise I have not only improved my back health but my chronic lower back pain and compression has gone! This is a game changer for me, I cant believe it. After going to chiropractor and physios for years, they haven't even recommended doing this to me, why I don't know! Thank you, thank you, thank you for your kind sharing of good health, it has changed my life for the better. Take care and best wishes from New Zealand
Thanks for sharing that and you are welcome! Never hesitate to reach out to us if you need more advice or assistance :)
U really know how to fix this... the explanatry nd all the arials that need to be work on is clear.. thanks for this video..
This channel is an absolute goldmine. Your explanations and routines are clearly explained and insightful. Wonderful.
Thanks for stopping by!
I found this video after deep diving into research on back pain. Let me tell you - I was almost sweating from this exercise! It feels like those muscles have never been used before and it's INSANE! Thank you so much for sharing your technique in this video. My back feels so light.
Great job!
Thank you so much for this video! I've been doing this exercise now each day for a week and I've noticed massive improvements in my excessive kyphosis. I can now hold my thoracic in proper posture with the correct muscles along the spine instead of trying to force it with my rhomboids, and without having to think about it all the time.
I've never seen anyone on youtube suggest this exercise. It's always the same old back strengthening exercises but isn't helping to solve the root issue.
Thanks Eric! Keep doing what you do!
You are welcome and keep up the good work :)
The greatest video I've ever seen.Thank you for understanding so well what is needed and share it to us !
You are welcome.
Thank You!!!
I almost didn't watch the video, because of the clickbait title - expecting another video about the lower traps or the serratus anterior and not such great content.
Boy would I have missed out!
I did so many other exercises and stretches to improve my posture and now I know I went about it completely the wrong way - focusing on my scapula, going only into global extension.
The first time I did the exercise everything I painfully tried to force into the right position - just creating more painful tension - just fell into place and the superficial muscles relaxed by themselves.
AWESOME!
Remember - don't hate the player... hate the game! :-) Yeah clickbait sucks but it's a necessary evil these days. IMO as long as the clickbait-y title accurately describes what's up then it's all good - it's those titles that have little to no relevance to the actual content that get my blood boiling. Thanks for your feedback and best of luck!
Have been seeking all kinds of treatment for kyphosis for the past 30 years. Not only was there no improvement, my condition has worsened.
I am now 62 but am still hoping that my back can be straightened. Hope that this exercise of yours can bring back confidence and joy to the rest of my remaining years.
Thank you for your selfless coaching. You are wonderful! 🥰
Please try it out!
This is amazingly instructive and give me the understanding of my pains + solutions ! Thank you so much ! Great job !
Can't thank you enough. I honestly had no idea how to even move that part of my body and you showed me! This makes all the difference, I can't believe how great this is!!! ❤❤❤
You are so welcome! Thanks for following along :)
Wow! This has had an immediate effect. The pain is gone and I feel so much better after 20 years of discomfort. I've watched hundreds videos on TH-cam and seen physiotherapists, you've been more effective with 3 minutes of your exercise than all of them put together. Unbelievable. Thank you so much!
Awesome!
Excellent class! Love learning from your videos!
I'm back here with good news, i've been doing this for a while now and i can claim for me it was the greatest accomplishment, it worked. Now i would say my kyphosis is gone and it's not a matter of keeping the shoulders back anymore, the right posture now is effortless thanks to this :)
Getting aware of that spot, firing at it, getting it fatigued in every day life, chronically doing this movement.. Looking forward to it so much. This might be a breakthrough with my daily posture workout routine. I'm gonna get those little muscles to do a strong ass rubber band right there. Big up for your work and you... Finally a serious guy with some real apt insight and ability in this business, doing his own movements and shit. yeah
Hey thanks for the good words and sharing some great insights for everyone - DEFINITELY take this into your life, don't just constrain the concept taught to this exercise. Big up for this comment!
@@PrecisionMovementCoach Just wanted to tell you that I have been keeping up with this exercise since I saw it over a year ago, as well as the shoulder mobility exercise. I have also been doing some hanging from the pull-up bar, but the point being:
I can finally dare to look and examine at my side-posture confidently from the mirror.
Thank you, Sir. These exercises will make a difference in my life and how people see me.
@@VillaG89How long did it take for you to show progress or stand up straight (in neutral)?
@@hekkrjs2698 half a year. It is ongoing process. As you find your muscle strength by training otherwise too,
You actually want to keep straight and good posture.
There will be other problems. Double chin. Posture of your chin. I do mewing and jaw exercises now.
It is easy to get lackadaisical with the hump neck routine once you know you can get it correct
@@VillaG89 thanks for the update, inspiring for us beginning the journey
Finally a proper thoughtful, anatomical approach to this. Cracking stuff pal, cheerz
Thanks!
Good stuff, thanks for this video. For me the explanations were very clear in the video, i feel different already after about a week of doing this daily. Straight up feels much better and easier already, instead of just 'hanging' and leaning forward.
Awesome!
Thank you ! For now, I dont understand perfectly how to do and feel the exercise, but I found that I can do something approching while sitting : I put my shoulder blades back in a stretching position and I stretch my neck whit my chin toward the neck : I feel a good stretch in the spine. Better than nothing to start before I'll understand the full exercise better.
Thank you for this comment it helped to understand a bit more
This is the best explanation of why all the movements I've learned over the years to improve my posture don't work. Also the best explanation of simple movements that will start to get the right muscles working again. Thank you!
Happy to help!
Brilliant explanatory video. Thank you.
This is brilliant. I'm a Pilates teacher and sports therapist for 17 years - this explains so much. Thanks for your great work and for sharing it
Hey thanks for that kind comment - means a lot coming from a professional like you. Thanks!
Thanks for the videos man. I had to spend 3 months on crutches and I became Upper trap dominant. It also caused kyphosis 😑 Appreciate the encouragement at the end. I've worked on this for almost 4 months and it's really hard to wake those muscles up... And shut the traps off.
Rust_In_Peace512 he knows it’s called kyphosis he said it a lot in the video😒
Hey! I believe you want to be doing exercises that deliberately exclude the upper traps, and activate the muscles that your traps have "taken over". By excluding the traps and isolating the muscles that should be doing the job, you reprogram your traps to "turn off" when they are not needed. These are very specific exercises and if done correctly will have a major impact on fixing any upper trap inhibition/overactivation problem. Ask any manual therapist, movement therapist like Eric here or a GOOD PT with experience about this and you will be sorted in no time. Plenty of exercises to reprogram overactive traps, but you want to make sure you are doing them correctly, so supervision to start you off is reccomended. I reccomend fixing your upper traps before doing other exercises, because its hard to do it properly unless you can relax the right muscles and contract only the specific ones. In patients with overactive traps they also tend to majorly tense up in the neck area when doing exercises like in this video. Good luck :)
Best video on correcting kyphosis I've seen. Thanks! I hope it can be somewhat reversed. From some things I've read it seemed like surgery was the only option.
Try everything before you even consider surgery as an option. That goes for other things as well. You want to try various other methods before you do something that will be irreversible and potentially very harmful.
It depends on the degree of the curve, the type of kyphosis, your age, the mobility of your spine, etc. It may not be your only option. Won’t hurt to try to correct it, though ideally you’d do this with a physical therapist
So well explained. Grateful!
Wow I’m quite happy to see that this is what I do. I do this standing up though. Took me a long time to learn
Finally I found someone that talks about my problem, I look like I am standing up straight but I actually have a hunch pack, I tried many videos but they were useless
I'm glad that you found my material. Please practice this exercise daily.
4:51 - 5:32 What a flawless explanation! Describes my unfeminine kyphosis perfectly. Its like everytime i try to straighten up, no matter how hard i try i always have a stuck upper arch whilst my lower back ends up hurting from the strain. Thank you so much!
You are welcome!
hi, have you reached any noticeable progress since then? :)
It's hard for me to tune into those muscles because when I do shoulder protraction
My arms and hands hurt.
Is this dangerous for Scoliosis or maybe why I have scoliosis
prob one of the best explanation on youtube ive seen on kyphosis, thks
Awesome, thanks!
This is a gem! I had such shoulder pain that went right into my eye!!!! I had to stay on my back to alleviate it back then. This is someone needed!!!!
Glad that it is helpful. Try this out for your shoulder pain as well: www.precisionmovement.coach/levator-scapulae-stretch/
If the levator scapulae are overactive they can actually create tension on the connective tissue of the scalp and into your face.
- Coach Joshua, Team PM
Super teacher! Very nice visual presentation, and so important and practical information! Thank you!
I can't tell you HOW MANY videos I watched on this. I have a 5° scoliosis in my mid thoracic and a 7° in my lumbar spine...been dealing with pain, lack of motion, etc. Been at this for a year trying to achieve perfect posture daily...this is the first video I feel like watching I could actually replicate and activate my thoracic spine after. Thanks a lot
You're welcome Colin. I can't tell you how awesome that is to hear. Glad to be able to shed some insight and provide some help in your journey.
You are not alone.
I’ve watched countless videos on the subject and always wondered why people would include arm movements when trying to target back muscles. If you wanna strengthen the back, move your back... no need to add arm movements in the equation. That’ll just divide your neuromuscular signalling. I instinctively came up with an exercise similar to what is shown in this video. And just one rep made me feel better than any rhomboid stuff ive done before.
I hate when people believe all the bs they’ve been fed by doctors and “experts”. Kyphosis this, scoliosis that. You just have bad posture and you have to train and it’s probably going to take a long time. If you have a job where you’re sitting for the majority of the day, make time to exercise once you’re off or during lunch break, and any opportunity you get to get up and stretch take advantage. Other than that there’s little room for excuses, stand up straight, exercise, and stay away from unhealthy individuals and you’re good to go.
anything less than 10 degrees is not even considered as scoliosis
I LOVE your videos thank you so much for sharing this amazing video. This is really great.
Wow, truly a life changing video. Years of chronic pain and confusion as someone who feels very strong yet extremely weak. THANK YOU
You're so welcome!
We really appreciate you stopping by, trying it out, and commenting.
Keep us posted on your progress :)
- Coach Joshua, Team PM
Huge thanks for this Eric. Working on your hip program at the moment and will give this a go as well.
Hi John i did you go it is 3years now did you get BETTER?
I only did one session but for some reason my body just didnt want to hunch anymore, AMAZING!! Thank you for everything, ive had hunchback for years and now i feel like i can get rid of it now….
Awesome!
I wanted to wait a few days before I commented because NOTHING has helped this pain I suffer from RA and secondary Sjögren’s syndrome as well as costochondritis I cannot express how beautifully this exercise has helped I’m looking forward to seeing more videos this is a BLESSING 🙏🏽🙏🏽🙏🏽 thank you so much it even took away some anxiety symptoms
Awesome!
Very helpful Eric. Amazing knowledge that you've shared. Thanks 🙏
Glad it was helpful!
Oh my goodness... my neck and back pain is gone after doing this exercise ONCE and I’m standing taller with an upright posture for once in my life. Thank you! You are a godsend.
Wonderful!
How is your back now?
Oh come on 😂
Absolutely simple but so genius the way you get all of Paul check,dr mcgill and eric wong into one simple video.
Wow...that is a huge compliment. Thanks!
@@PrecisionMovementCoach well it was sincerely meant and thankyou
where have you been my whole life!!!! this video and another shoulder video you made.... I feel insanely good right now.
Thank you so much man
We are here now! So happy to read that it worked.
Thanks for stopping by, watching the content, and trying it out.
Keep us posted on your progress :)
- Coach Joshua, Team PM
That was simply an incredibly well put together video. Thank you, I am going to try this out today.
Thanks for trying it out and keep us posted on your progress :)
Front squats are also amazing!
Excellent explanation. I always tried using those superficial fast twitch muscles. I would sit up straight at my desk for 10 minutes using those muscles, then get too much pain and I hunch again. I keep telling myself I just need to keep trying and muscles will get better. Looks like I was wrong, those superficial muscles are fundamentally not evolved for that kind of actitvity. They cant keep a spine straight for long periods. Very very good video.
You got it!
Thnx for the valuable info. Keep it up!
Eric you are The Man! Real hero
I've simplified this move into a description that works for me, but I'd love for you to clarify whether it's a correct way of describing it.
1 - Begin with table top
2 - Protract shoulders by pushing away & maintain throughout.
3 - U-shape stretch the body but keep chin tucked & looking down (Cow pose in Yoga terms)
4 - Keep top half of body in this U shape while protracting pelvis area (Cat pose in Yoga terms)
5 - Maintain position of top half cow, bottom half cat, as you angle chin toward sternum to stretch the neck.
Looks good :)
10:47
Coach E. This fixed my posture! Thank you so much. I literally only did this for 2 weeks. It’s amazing! Now working on my left shoulder. I have a lot of pain on my serratus anterior region. My left shoulder is protruding up and anteriorly (looking at the anterior deltoid region). Also my left rib is protruding anteriorly, I think it might be around rib 8 or 9 (near the beginning of my upper left rectus abdominus). Any suggestions? I am currently trying to strengthen my rotator cuff muscles. I would really appreciate your help! Thank you again!
Please check out this article and make sure to sign up for the free routine included in it: www.precisionmovement.coach/era-sequence-overhead-shoulder-mobility/
Really great stuff, thanks coach E. I did one round while you walked us through and I already feel that activation.
Nice!
I like the way you come straight to the point from the beginning
I'm glad that you appreciate my delivery.
Thank you! 👍🏻
Anytime!
👍Hi Eric, Stefan here, a chiropractor. This is fascinating and well thought through. I love how you have the confidence and knowledge to create new techniques. You really know your stuff. There is one thing I think you should reconsider with this technique: the need for neck flexion. If your chin is tucked in, you are already engaging the deep neck flexors, so I don't see the need to flex the cervical spine--doing so encourages the bad habits of modern society... forward head carriage. We want our patients to unlearn their forward-head habits. Cervico-thoracic restriction is the most common problem I see in practise, and these vertebare are almost always stuck in flexion. I find facet restriction often extends from the thoracics right up to about C6, so neck flexion would only encourage this. If you take the neck flexion part out this exercise is awesome. Well done. 👍
Thanks for your thoughts.
The neck flexion what provides the most relief though. Did you try it?
Fantastic video, thank you. Great explanation, this was very helpful.
You are welcome and thanks for following along!
WOW! This is the best explanation of what has been actually happening in my spine since 1960. As far back as 1980's I seen a video of me walking a jungle trail and I was shocked at my built in Hunchback. I have tried weight training, sleep with no pillow, cable weight training. Nothing helped. I will follow these instructions now at age 80. Never give up!
You got this!
This is perfect - despite having more than average abs strength every time I'd try your typical "hunchback exercises" I'd end up with either hunchback and rotated shoulders or flaring ribs (ribcage was completely offset instead of "feeding into" pelivs). This video has actually made me able not only to stay straight for longer but made thoracic mobility drills actually work for the first time (and I've been doing them for months). Great stuff to add to your morning routine!
PS After you gain some strength in those muscles you can actually do something similar while working on the computer to complement your regular exercises since you have to keep your arms in front!
That it awesome to read.
Instructions for the one exercise begins at 9:10 mark.
Would help to have someone demonstrating the exercise with instructor pointing out the important body positions and most common errors.
Thank you.
Be well.
Thanks for the suggestions!
Perhaps with the shirt off too, so we can see the subtle movements
I just found your channel yesterday and now this exercise. OH my ! now i can feel some muscles in my back i have never felt. Thanks a lot!
Thanks for following along!
Eric, you are one of a kind! I have considerable kyphosis from laminectomy and fusion. Figured I would have to live with this and do best to "stand up straight." THANK YOU, you are far better than PT's I've had. Will add some more investment into either the app or buy one of your courses.
Will take the spine control course. Should have taken it in 2014 after surgery. Will refer you to orthopedist in July, 2020. Peace!
I'm glad that you found my material, thanks for the kind words, and keep me posted on your progress!
Like many others i'm not sure if I'm doing this right. But after testing it a couple of times I think I got it:
I could be wrong about this, but I THINK the key thing to mention is that in order to extend your thoracic spine you have to puff out your chest throughout the whole exercise. When you set the exercise up (9:50), you protract your shoulders (pressing your body away from the floor), but then you also puff out your chest (chest rotates and moves a bit towards the floor, maybe an inch, but still have the shoulders protracted!) and that's when you have your thoracic spine extended.
The rest of the video is just tilting your pelvis to straighten your lower back (if you tilt too much then your thoracic spine will bend as well, but since we want it straight/extended, only tilt your pelvis until just before your thoracic spine starts to round) and then bending your neck downward (flexing the cervical).
Again, I'm just a layman, but that's how I could make sense of this exercise! I'll keep at it for the next weeks!
Looks like you figured it out.
yeah this is the correct wording of this exercise. i dont understand it at first but i listen carefully and keep repeating the video.
@Revolutions For Tomorrow DESTROYINGFAKECHRISTIANITY no...it killed him RIP.
holy sh*t that's insanely profound and helpful. THANK you a ton!!
This may be the most useful video on the internet. Thank you.
Thanks!
Wow! Awesome explanation and very helpful. Really look forward trying this.
Go for it!