For most of my life, I've dealt with an issue: my right leg appeared to be slightly longer. I consulted numerous professionals, including physical therapists. This issue led to pain in my lower back and right knee. After discovering your video, which was helpful, I decided to take on the 14-day challenge. Remarkably, on the third day, following the exercises, a bone in my hip shifted into the correct position. It was an odd sensation, but it resulted in the disappearance of my lower back pain. It seems that this bone was causing my hip to be elevated. Now, my right knee is feeling better as well; it no longer bears the entire weight. My gratitude is immeasurable.
Love the video. Almost the whole routine I've done in yoga classes. More often in yin or restore yoga classes. At the yoga studio that I attend, their hot yoga sequence has first four posture stretches/exercises. Great job showing how these can be done at home without special clothing or space.
Hi! I would like to share my experience with this posture routine. I have been doing it for approximately a month, however not twice a day, but once, mostly. First of all, thank you very much for providing us with such a video! I'm honestly very satisfied with it, as I have great results. My posture got much better, almost completely fixed, and believe me, it was bad. My back is more straight, the tucked in pelvis alignment has almost completely disappeared as well. I wish I'd have a before and after photo, but I don't. Whenever I see myself in the mirror, I can see the change, and I'm always shocked! I'm 30, and got so used to having a bad posture, however seeing myself with an almost straight back now is truly amazing, I just wish my neck hump would have also disappeared, but it didn't, however I know you have a different video for that, so that is the next goal. :) Once again, thank you very much! Since wrong posture can unfortunately cause sagging breasts as well, I'd love to see a video that would help us fix, or at least improve that. Thank you!
Thank you for this! Would you consider creating a follow along posture video? I find I’m more consistent when I do exercise videos that have the timing included so it’s less to think about. I’ve been searching for a great comprehensive posture routine follow along video that incorporates shoulder/chest stretches, back strengthening, hip stretches, core strengthening and hamstring stretches since they all affect posture. I’d be so grateful if you can do a video like this! Thank you!
I was just coming to write the same request. Would loooooove a follow along video!! Makes it so much easier to actually do daily (and hold for the right amount of time 😅)
Hi from Finland! Thanks a lot for your good advice. My favourite one is the leaning against the wall with your head and taking couple of steps forward and staying there for a minute. This really helps! Even when I have been sitting in wrong posture at work about 30 years... So thanks and keep them coming!😊
Hello Dr. Saunders, thank you very much for the good tips. During the exercise where the back of the head is leaned against the wall, I notice that after the exercise my upper body automatically moves upwards and my chest straightens up. The head tends to straighten up as well. I do this exercise once in the morning and hold this position for 5 minutes. The feeling afterwards is pleasant and indicates that the body is very tense. Best Regards, Rene Adam
Hello from Ukraine! I had some mild headache after my first try of this routine (probably due to some activation of blood circulation after the exercise). Now I am on my third day and I intend to complete the whole cycle of 14 days.
Thanks Dr...I have been doing workouts once a day for the past few days and the results are visible... it hasn't been 14 days yet my chest has opened up and my neck is not bent as before...I never expected a quick result... I only did the thoracic and neck exercises...I understood which muscles to engage for results and casually tried to work those muscles in between daily activities...and I also started to sleep in the position you said...I consciously try to keep my head upright and shoulders open while sitting and walking... Altogether my shoulders have naturally opened up. I'm a happy viewer of yours..❤
Could you add some advice on how to do your third exercise "snake" (arching backwards while on your stomach) safely? I was often warned this could damage vertebrates if overdone. So please add safety instructions. Other than that, great exercises !
Agree. But the Kinesiology programs are not all great in universities... Sometimes they don't even know how to personal train after spending 180k and the industry doesn't pay after either. So you get people who are left in the industry still doing the jobs sometimes who didn't get coaching jobs.
Alright, just tried this for the first time. I'll comment again at the end of the two weeks with how it seems to be working. I can say already I felt a stretch just about everywhere he said I would, except not so much around the ribs. Probably not too important though.
Hello ! Some of these did hurt in my lower back, is this okay or am I doing something wrong? The last one with the towel should be relaxing, but did also really hurt along my shoulderblader.
Hi! My lower back also hurt at the beginning (not during the xercise, but next day, after I woke up). I kept on going, and it disappeared after my posture got better. However, this is is just my experience.
Great stretching techniques for the posture, but to fully correct the posture, you are going to need some strengthening exercises thrown into this as well which well help to keep everything in place. Currently working hard to try and correct mine. Even at Physical Therapy, 90% of my time is strengthening these muscles (back, neck, shoulders, glutes, abs) and not stretching.
Wow I think your exercises in the upper back really hit the spot. I usually get tense/pain there by sitting, driving or sleeping. Moving my shoulders and neck backward would pop a lot and give somewhat of a relief but usually the real pain was removed by my chiropractor, by pushing the two right spots in the upper back the tension would release for a few days. The exercises I got from my physiotherapist was good but I don’t think they emphasized on the upper back/neck region. Today after day one with your program I woke up and popped my upper back I only felt one single pop, I will continue your program and evaluate it after a few days.
Hi Dr. Saunders, after a bladder infection in April I suffer from constant urengency to pee, pain in my symphysis and missensations inmy groin. This gets worse when i sit for too long or after jogging. I believe some nerves are irritated due to tight fascia or muscles. Do you have any tipps which exercises i could do?
Please comment on the fact that the Mayp Clinic says side sleeping is the best position to sleep. You suggest in another video sleeping on ones back on a long pillow is best. Mayo Clinic says back sleeping is the worse position to sleep in. I would like to listen to your personal belief on which position is best.
These videos are about the best sleep position for posture = back; however most move throughout the night, so self correcting when you wake up is necessary. Different conditions require different positions. Sleep should be a priority over any position so really the best position is the one you can get the most restful night. Thanks for your question!
Great video, thank you! I have pain in my shoulder blade area which also often radiates down my arm , I’m dealing with this problem with some sets of exercises, I have done some research and believe the source of this lies in my neck. My question- can I also simultaneously do your posture routine?
a really good posture stretch to stretch your whole back is to lean against a wall, try and make your entire spine touch the wall, so round your lower back against the wall. then bring your elbows and hands back to touch the wall. raise them as high as you can above your head and pull them back down as far as you can, trying to keep your entire spine, elbows and hands in contact with the wall at all times. do this for like 15 reps and i guarantee your shoulders will rise from the lower back tension and stronger traps, this exercise really burns btw
having been given these exercises from my pilates instructor, you are missing a key piece of information regarding glutes....if you've never done it before you don't know where your glutes really are and what it should feel like and the pelvic movement to truely activate them. you need to explain it
Hello, thanks for the video. I am definitely going to try this as i have quite bad posture, which is now causing me a tension headache in the back of my head. However, when i try the last exercise, i always find my head is extended right back in order to touch the floor. This happens regardless of where i place the towel. Am i doing something wrong?
About two weeks ago I said I'd comment how well it worked. It's pretty good. I definitely notice a difference in the position of my pelvis. I also feel flexible enough to maintain better pelvis and neck posture longer. I had trouble opening up my ribcage at first, but I learned how. I will say I don't really have much better neck posture, but it feels way more flexible. If you wake up with a stiff neck, this'll undo it real well. So yeah, there were results, just mostly around the pelvis. I wanna try other posture exercises and routines from not just this guy, but other TH-camrs. But I can easily see myself sticking with this one.
Hi Jon, great video. I am 83 and have kyphosis, have had for a few years now, from a slight leaning over path. lab. benches.is there a chance that these exercises will help straighten me up.
I had fusion surgery to somewhat correct that but from my understanding, if your kyphosis is due to a degenerative spine (which is likely true the older you get) these postural exercises will not correct your spine itself, rather only the muscles & ligaments surrounding the spine will benefit. I would see an orthopedic specialist who works with athletes first, & then a physical therapist (see one who will work with you directly and not farm you out to assistants!)
I have horrible posture so going to do this. I do notice that in some of the exercises, especially against the wall that my fingers feel tingly. Will this get better? Or am I making my body worse by overdoing? Let me know.
Good work , i want to ask for something ... i have slouched posture and anterior pelvic tilt ... is better to fix the posture going in gym or do stretches/yoga?
I feel like when doing the exercises correctly and having a decent posture the whole day compensates with a bad sleeping position/posture overnight. What would you suggest to be the best sleeping position (I’m using a topper on top of my bed)?
I had 3 compression fractures in June. I completed PT in September but still can’t do any exercises lying on the floor at this time because of my lower back. Can you suggest any other alternatives? I’m trying to correct my posture. Your videos are very helpful!
8 minutes? I take at least 40 min with short breaks. The McKenzie one I can barely lift my belly off the ground and I feel lower back pain. Great content. I will be keep doing these exercises!
I just forget how great Nerds can be at Things. Your way of understanding bodymechanics, planning and executing is outstanding.Communication is also on point.
I use a cervical collar when I fly - the 1 that was prescribed after my neck surgery last year- it’s called the Philadelphia collar, I think. It keeps my neck from slumping forward if I’m napping.
Hello. I have shoulder drop, kyphosis, hyperlordosis and a slightly winged scapula. Do these exercises help for all? Do I need to do any other actions? I watched many videos and everyone tells something different. I am confused. I would be happy if you help. (I am writing with translation, I hope there will be no misunderstanding.)
Okay now I've seen the whole video. I really like these stretches and holds. I think I would add some kind of commentary about breathing and I guess I don't agree on certain things that you mentioned but you know it's your video that's fine everybody has a different way of doing things. I'm looking at this video to see if I can share it with my massage clients. I like it overall but yeah there's some things that I probably would do differently. And blow some constructive criticism if you're interested. Thank you for making the video. I don't understand why you tell people to do a psoas stretch can you tell them to fire up their glute well they do that stretch well I think that if you just tell people to relax and then allow their need to fall backwards as their hips fall forward it's not reliant on muscle tension. The actual muscle tension can prevent the stretch because a lot of people have back pain and holding on to the glute. The glut tension is probably going to prevent them from actually feeling the stretch in the front psoas hip area. When I tell people how to do a sewage stretch I actually tell them to engage their transverse abdominis and to try to just feel for their hip pulling forward as their knee pulls backwards and show it to passive action rather than a forceful one. I don't know I think that the hip tension and the gluteal tension that most people have will actually inhibit the stretch. Yeah I liked all of the stretches the psoas stretch the pelvic bridge that's probably the most strengthening one that you do the reverse wall plank is also a strengthening exercise. I've never seen that one before that one's really good. Now the one that looks like a Mackenzie you mentioned I've seen it more as a yoga pose but you do this rotation at the shoulder that's fantastic. I would really emphasize that people should let go of their glutes on that one because people tend to really hold on to their glutes letting go of the pelvis and letting the pelvis fall into the floor is really good cue for people. Especially people with back pain really should be emphasized because their glutes are always on they're always always always holding on to their pelvis. Yeah I guess after you do those you to get into the wall plank and the cervical thoracic traction and yeah I do a variation of the the towel the world of towel but I do it more in the upper thoracic along the spine rather than perpendicular to the spine. There I would add a little side note that if people have back pain or they feel uncomfortable in their low back in that last position that they can bend their knees and put their feet flat on the floor or bolster their knees so that their lower backs can relax a little bit. Yeah thank you for the video I really appreciate that and I love your gym it's a beautiful gym!
I appreciate your detailed review. :) As to why one would "fire" their glutes on the psoas stretch is because of "reciprocal inhibition" whereby the muscles on the opposite side of a joint will relax. I appreciate your feedback. Best wishes.
The reverse wall plank is a killer! I only lasted a few seconds. 🤦♂ This is obviously one area where I'm extremely weak. Thanks for the tips... liked and subscribed. 👍
@@umapathihiremath2030 My posture is corrected by around 80%. I'm 21 years old. I do all these exercises 4 times a day: I divide my day into 1- 8:00 - 12:00 2- 12:00 - 16:00 3- 16:00 - 20:00 4- 20:00 - 00:00 Remember, bones are constantly in the process of creation and destruction, so you can correct your posture even until you are 50. In the worst case, this process to correct your posture will take a maximum of 3 years.
Hey man I’ll def be doing this. I’m a 15 year old with anterior pelvic tilt and rounded shoulders. It’s been ruining my Personality and confidence. I’ll be trying this out. Also Do u have any tips for me? Because I am just 15 and I have an anterior pelvic tilt. I don’t know a single kid with posture issues like mine. So that’s why I’m a little anxious. Pls do give some tips
Thanks Doc, new subscriber here. I have a question, I have this a neck problem on my left side and on the base of my back neck. I open my mouth so i can have air. What exercises I can do ?
Is it possible to get rid of neck hump with only exercises? Before I start, I wanted to know if by doing exercises and with a good diet i can burn this fat. (I had a poor posture for many years ) I don't see many successful cases, just people starting doing it, so I'm kind insecure.
It can improve with exercises, but if you want the best and most quickest correction, please follow my videos on neck hump, weight loss, and it would be best to get some professional help at your local corrective care chiropractor. Best wishes.
SUBSCRIBE HERE: th-cam.com/users/ChiropracticonEagleNewmarket
Love from Bangladesh ❤
Is this routine suitable for disc patients?
😊😊😊😊😊
Gracias
Hi Jon this exercise height increase
For most of my life, I've dealt with an issue: my right leg appeared to be slightly longer. I consulted numerous professionals, including physical therapists. This issue led to pain in my lower back and right knee. After discovering your video, which was helpful, I decided to take on the 14-day challenge. Remarkably, on the third day, following the exercises, a bone in my hip shifted into the correct position. It was an odd sensation, but it resulted in the disappearance of my lower back pain. It seems that this bone was causing my hip to be elevated. Now, my right knee is feeling better as well; it no longer bears the entire weight. My gratitude is immeasurable.
Wow! Very generous. I'm so happy my video was helpful for you! Take care. :)
I have same feeling, tomorrow i Will start the challenge
@@drjonsaunders❤
@@Mouta77What's the result?
Wow, that is an incredible testimony 😮
Love the video. Almost the whole routine I've done in yoga classes. More often in yin or restore yoga classes. At the yoga studio that I attend, their hot yoga sequence has first four posture stretches/exercises. Great job showing how these can be done at home without special clothing or space.
Thanks for sharing!!
Hi! I would like to share my experience with this posture routine. I have been doing it for approximately a month, however not twice a day, but once, mostly. First of all, thank you very much for providing us with such a video! I'm honestly very satisfied with it, as I have great results. My posture got much better, almost completely fixed, and believe me, it was bad. My back is more straight, the tucked in pelvis alignment has almost completely disappeared as well. I wish I'd have a before and after photo, but I don't. Whenever I see myself in the mirror, I can see the change, and I'm always shocked! I'm 30, and got so used to having a bad posture, however seeing myself with an almost straight back now is truly amazing, I just wish my neck hump would have also disappeared, but it didn't, however I know you have a different video for that, so that is the next goal. :)
Once again, thank you very much! Since wrong posture can unfortunately cause sagging breasts as well, I'd love to see a video that would help us fix, or at least improve that. Thank you!
Thanks for sharing!
Thank you for this! Would you consider creating a follow along posture video? I find I’m more consistent when I do exercise videos that have the timing included so it’s less to think about. I’ve been searching for a great comprehensive posture routine follow along video that incorporates shoulder/chest stretches, back strengthening, hip stretches, core strengthening and hamstring stretches since they all affect posture. I’d be so grateful if you can do a video like this! Thank you!
Good idea!
I was just coming to write the same request. Would loooooove a follow along video!! Makes it so much easier to actually do daily (and hold for the right amount of time 😅)
Hi from Finland! Thanks a lot for your good advice. My favourite one is the leaning against the wall with your head and taking couple of steps forward and staying there for a minute. This really helps! Even when I have been sitting in wrong posture at work about 30 years... So thanks and keep them coming!😊
You're so welcome!
How long did it talk to fix you posture and how many days?
Juuri mietin että mahtaako oikeasti toimia mutta pitääpä kokeilla :D
Hello Dr. Saunders, thank you very much for the good tips. During the exercise where the back of the head is leaned against the wall, I notice that after the exercise my upper body automatically moves upwards and my chest straightens up. The head tends to straighten up as well. I do this exercise once in the morning and hold this position for 5 minutes. The feeling afterwards is pleasant and indicates that the body is very tense. Best Regards, Rene Adam
Thanks for sharing!
Love that your videos are straight to the point and the exercises are easy to follow. Will be saving the PDF for future use!
Thanks! Glad you enjoy them. :)
Hello from Ukraine!
I had some mild headache after my first try of this routine (probably due to some activation of blood circulation after the exercise). Now I am on my third day and I intend to complete the whole cycle of 14 days.
You got this!
Excellent video, style and clarity is the best I have seen on TH-cam. So many exercise videos have distracting music.
Glad you liked it!
Thanks Dr...I have been doing workouts once a day for the past few days and the results are visible... it hasn't been 14 days yet my chest has opened up and my neck is not bent as before...I never expected a quick result...
I only did the thoracic and neck exercises...I understood which muscles to engage for results and casually tried to work those muscles in between daily activities...and I also started to sleep in the position you said...I consciously try to keep my head upright and shoulders open while sitting and walking...
Altogether my shoulders have naturally opened up. I'm a happy viewer of yours..❤
Amazing, good work!
Really you are a best Doctor !!! Awesome Work !!! Thanks for Sharing
So nice of you! I'm glad you found my video helpful.
How long did it talk to fix you posture and how many days?
Thank you Dr. It has improved me a lot.Hope you will continue this type of routine.
Wonderful!
Could you add some advice on how to do your third exercise "snake" (arching backwards while on your stomach) safely? I was often warned this could damage vertebrates if overdone. So please add safety instructions. Other than that, great exercises !
Great suggestion!
多謝！
Wow, thank you so much!
Wow, thank you wholeheartedly, Dr. Jon Saunders 💕
My pleasure 🙏
How long did it talk to fix you posture and how many days?
Ice been looking for posture exercises and I felt every single ones of these. Thanks I'm starting tomorrow.
You got this!
Your video is very informative. It really helps every one who follows it correctly. I applauud you Sir. You rock. God bless you.
Thanks and welcome!
Kya fek ta hai re tu😂😂😂
Schools should teach THIS in PE classes!!!!!
Yes!
Agree. But the Kinesiology programs are not all great in universities... Sometimes they don't even know how to personal train after spending 180k and the industry doesn't pay after either. So you get people who are left in the industry still doing the jobs sometimes who didn't get coaching jobs.
So true
Absolutely 👍 💯
Alright, just tried this for the first time. I'll comment again at the end of the two weeks with how it seems to be working.
I can say already I felt a stretch just about everywhere he said I would, except not so much around the ribs. Probably not too important though.
You got this!
Did it change your posture?
How was it after 14 days?
uau!amei o vídeo dr jon.
Thanks for watching!
Hello ! Some of these did hurt in my lower back, is this okay or am I doing something wrong? The last one with the towel should be relaxing, but did also really hurt along my shoulderblader.
Start slow and easy, if discomfort continues, please speak with your doctor to make sure the exercises are appropriate for you.
Hi! My lower back also hurt at the beginning (not during the xercise, but next day, after I woke up). I kept on going, and it disappeared after my posture got better. However, this is is just my experience.
Some of these are not good if you have certain back problems.
last exercise in this video my favorite one!
It's good one! :)
@@drjonsaunders it is the one exercise I think i did wrong I felt no chest opening
Great stretching techniques for the posture, but to fully correct the posture, you are going to need some strengthening exercises thrown into this as well which well help to keep everything in place. Currently working hard to try and correct mine. Even at Physical Therapy, 90% of my time is strengthening these muscles (back, neck, shoulders, glutes, abs) and not stretching.
100%, that is why this routine has both stretching and strengthening and tractioning. :)
Wow I think your exercises in the upper back really hit the spot. I usually get tense/pain there by sitting, driving or sleeping. Moving my shoulders and neck backward would pop a lot and give somewhat of a relief but usually the real pain was removed by my chiropractor, by pushing the two right spots in the upper back the tension would release for a few days. The exercises I got from my physiotherapist was good but I don’t think they emphasized on the upper back/neck region.
Today after day one with your program I woke up and popped my upper back I only felt one single pop, I will continue your program and evaluate it after a few days.
Great, keep at it. :)
Hi Dr. Saunders, after a bladder infection in April I suffer from constant urengency to pee, pain in my symphysis and missensations inmy groin. This gets worse when i sit for too long or after jogging. I believe some nerves are irritated due to tight fascia or muscles. Do you have any tipps which exercises i could do?
It's possible...but would need to confirm with an examination...please see your local chiropractor.
Please comment on the fact that the Mayp Clinic says side sleeping is the best position to sleep. You suggest in another video sleeping on ones back on a long pillow is best. Mayo Clinic says back sleeping is the worse position to sleep in. I would like to listen to your personal belief on which position is best.
These videos are about the best sleep position for posture = back; however most move throughout the night, so self correcting when you wake up is necessary. Different conditions require different positions. Sleep should be a priority over any position so really the best position is the one you can get the most restful night. Thanks for your question!
Thanks for sharing🎉
Thanks for watching!
The wall plank makes you feel taller... Amazing exercise 👍
Yes it does!
How long did it talk to fix you posture and how many days?
Awesome enjoyed doing it
Awesome thank you!
The best channel ❤ love from morocco
Thank you! 😊
3chiri wach had chi khdm lik?
Great video, thank you! I have pain in my shoulder blade area which also often radiates down my arm , I’m dealing with this problem with some sets of exercises, I have done some research and believe the source of this lies in my neck. My question- can I also simultaneously do your posture routine?
Yes, you should be able to, but don't push it to much. Always a good idea to speak to your doctor. Best wishes.
Going to try this from today and I'm gonna tell you the result soon... Thank you sir 👍🏻🙏🏻
You got this!
Tell now
a really good posture stretch to stretch your whole back is to lean against a wall, try and make your entire spine touch the wall, so round your lower back against the wall. then bring your elbows and hands back to touch the wall. raise them as high as you can above your head and pull them back down as far as you can, trying to keep your entire spine, elbows and hands in contact with the wall at all times. do this for like 15 reps and i guarantee your shoulders will rise from the lower back tension and stronger traps, this exercise really burns btw
Yes that is a good one, YWT against a wall.
Can you do while sleeping on a flat surface ?
having been given these exercises from my pilates instructor, you are missing a key piece of information regarding glutes....if you've never done it before you don't know where your glutes really are and what it should feel like and the pelvic movement to truely activate them. you need to explain it
That's a whole separate video topic, thanks for the idea!
How do you activate them?
Hello, thanks for the video. I am definitely going to try this as i have quite bad posture, which is now causing me a tension headache in the back of my head. However, when i try the last exercise, i always find my head is extended right back in order to touch the floor. This happens regardless of where i place the towel. Am i doing something wrong?
No, it sounds like you are doing it correctly. Best wishes.
Thanks for the demonstration
No problem!
Hi doc, is there anything more thorough for the whole body or is this 8 minutes enough?
You can do this twice daily and that should suffice...in addition you could see your local chiropractor for more specific advice. Best wishes.
Hi Dr Saunders, what exercises do you recommend for a bad kypho-scoliosis for a 22 year old. Many thanks in advance
With that posture configuration, you would be best to seek professional advice so you can get specific recommendations. Best wishes.
About two weeks ago I said I'd comment how well it worked.
It's pretty good. I definitely notice a difference in the position of my pelvis. I also feel flexible enough to maintain better pelvis and neck posture longer. I had trouble opening up my ribcage at first, but I learned how. I will say I don't really have much better neck posture, but it feels way more flexible. If you wake up with a stiff neck, this'll undo it real well.
So yeah, there were results, just mostly around the pelvis. I wanna try other posture exercises and routines from not just this guy, but other TH-camrs. But I can easily see myself sticking with this one.
Thanks for sharing!
Super message god bless you sir
🙏
You are essy to follow. Thanks for making YT videos. CHEERS from the Philippines
Thanks for watching!
Thanks, Doc! Will this help me if I have pes planus and straightened (both lower/upper) lordosis?
Also, a kyphotic neck with FHP.
It can, but you should seek some professional help so that you can get more specific recommendations. Best wishes.
Whilst these series of exercises are working really well, can you advise a long term daily maintenance routine?
Continue this routine, at a lesser frequency...4 - 5 times per week.
Thank you. Greetings from Germany
My pleasure!
Hi Jon, great video. I am 83 and have kyphosis, have had for a few years now, from a slight leaning over path. lab. benches.is there a chance that these exercises will help straighten me up.
Possibly, but work very slowly and only to your tolerance. Best wishes.
I had fusion surgery to somewhat correct that but from my understanding, if your kyphosis is due to a degenerative spine (which is likely true the older you get) these postural exercises will not correct your spine itself, rather only the muscles & ligaments surrounding the spine will benefit. I would see an orthopedic specialist who works with athletes first, & then a physical therapist (see one who will work with you directly and not farm you out to assistants!)
Is it better to do repititions chin-tucks or to hold the chin-tuck for a min or two?
Both can be effective - do both alternating days. All the best!
Teşekkür ederiz.🙏👏💐 Supersiniz.
My pleasure!
I have horrible posture so going to do this. I do notice that in some of the exercises, especially against the wall that my fingers feel tingly. Will this get better? Or am I making my body worse by overdoing? Let me know.
It may mean your neck is very tight...just work to your tolerance. Best wishes.
Thank you, you are a genius. ❤
Wow, thank you. 😊
I will start today, I don't take photos, but I will take one today and one on the 14th. I will return in 2 weeks
You got this!
It's been two weeks. Let's see.
What's the progress???
Doctor,
Is it ok to use a posture corrector with these exercises?
Yes that should be fine as long as it's not restrictive. Best wishes.
Good work , i want to ask for something ... i have slouched posture and anterior pelvic tilt ... is better to fix the posture going in gym or do stretches/yoga?
Both! And a corrective care chiropractor will help most. Best wishes!
Thanks, Dr Jon Saunders 🦚
My pleasure!
I feel like when doing the exercises correctly and having a decent posture the whole day compensates with a bad sleeping position/posture overnight.
What would you suggest to be the best sleeping position (I’m using a topper on top of my bed)?
th-cam.com/video/vX-isT1PzX8/w-d-xo.html
I had 3 compression fractures in June. I completed PT in September but still can’t do any exercises lying on the floor at this time because of my lower back. Can you suggest any other alternatives? I’m trying to correct my posture. Your videos are very helpful!
Sorry to hear that, unfortunately I cannot recommend anything specific for you, please follow the recommendations of your PT.
Thanks for tutorial ❤❤❤❤❤
You're welcome 😊
Does doing these exercises separately throughout the day, every day, have the same effect as doing them all at once each day?
Probably will have same effect...best wishes.
Great thanks !
You're welcome!
Thank you a lot. Can i use a foam roller for the last exercise?
Yes you can!
This is a great video, I want to save it to my posture playlist but it won't let me for some reason.
Hmm, bookmark it?
The save button is there now. Yay! I swear I just tried this video this morning and can already tell a difference.
I will try this😊
All the best!
In the modified Mckenzie movement you saw to take your elbows off the mat. Surely you mean hands? It's difficult to see with closed captioning on.
You got it.
8 minutes? I take at least 40 min with short breaks. The McKenzie one I can barely lift my belly off the ground and I feel lower back pain.
Great content. I will be keep doing these exercises!
You got this!
subscribed instantly thanks champ
🙏
GR8t stuff. Thxs Doc.
My pleasure!
I just forget how great Nerds can be at Things. Your way of understanding bodymechanics, planning and executing is outstanding.Communication is also on point.
Thanks!
Why nerds? Because he wears glasses? This man is a doctor with a medical degree, he deserves some more respect than that.
Is this ok to do with kyphosis and scoliosis and will it help (I am 56)? Also I can't lay flat on any hard surface because of it.Thank you
Typically yes, but always best to ask your doctor. Best wishes.
@@drjonsaunders thank you so much ☺️
How do we subscribe to the challenge? Is it the same video for 14 days or different videos each day?
Same video, just do the routine for 14 days straight!
It'd be nice to have a video about airplane sitting positions and stretches while flying to avoid neck pain.
Great idea!
I use a cervical collar when I fly - the 1 that was prescribed after my neck surgery last year- it’s called the Philadelphia collar, I think. It keeps my neck from slumping forward if I’m napping.
Is this routine for posterior pelvic or anterior? From what I seen on other courses some stretches seems to be for anterior but maybe its kinda both.
It can help with overall posture, so it should help with either. Best wishes.
Can you demonstrate a chair, bed, or standing version of these exercises? I am mobility-impaired and can not get down onto the floor.
Will add that to my future video list - best wishes.
How should I modify these exercises since I have two replacement knees and have a spinal fusion from T4 to S1?
You need some specific advice from your doctor. Best wishes.
Thanks so much Dr Saunders. Am going to try this for my 14 yr old son❤
Please do!
Thank's❤
Welcome! :)
What if we have anterior pelvic tilt from having a baby? Are all of these safe?
This may be more helpful: th-cam.com/video/BIyzPoKPjC4/w-d-xo.html
Thank you so much
You're most welcome!
Thanks docter
My pleasure!
Спасибо! Мне эти упражнения очень нужны!
Thanks for watching!
How many repetitions of each exercises should I do?
Follow along with the routine, but if you like, you can do it twice daily. Best wishes.
Can you add your non-yoga mat (that looks waaay better than a yoga mat!) to your Amazon list? Thank you.
Will try and find it and add the link! :)
Hello. I have shoulder drop, kyphosis, hyperlordosis and a slightly winged scapula. Do these exercises help for all? Do I need to do any other actions? I watched many videos and everyone tells something different. I am confused. I would be happy if you help. (I am writing with translation, I hope there will be no misunderstanding.)
This video should help, but it may be best to seek some professional advice from a corrective care chiropractor. Best wishes.
Okay now I've seen the whole video. I really like these stretches and holds. I think I would add some kind of commentary about breathing and I guess I don't agree on certain things that you mentioned but you know it's your video that's fine everybody has a different way of doing things. I'm looking at this video to see if I can share it with my massage clients. I like it overall but yeah there's some things that I probably would do differently. And blow some constructive criticism if you're interested. Thank you for making the video.
I don't understand why you tell people to do a psoas stretch can you tell them to fire up their glute well they do that stretch well I think that if you just tell people to relax and then allow their need to fall backwards as their hips fall forward it's not reliant on muscle tension. The actual muscle tension can prevent the stretch because a lot of people have back pain and holding on to the glute. The glut tension is probably going to prevent them from actually feeling the stretch in the front psoas hip area. When I tell people how to do a sewage stretch I actually tell them to engage their transverse abdominis and to try to just feel for their hip pulling forward as their knee pulls backwards and show it to passive action rather than a forceful one. I don't know I think that the hip tension and the gluteal tension that most people have will actually inhibit the stretch.
Yeah I liked all of the stretches the psoas stretch the pelvic bridge that's probably the most strengthening one that you do the reverse wall plank is also a strengthening exercise. I've never seen that one before that one's really good. Now the one that looks like a Mackenzie you mentioned I've seen it more as a yoga pose but you do this rotation at the shoulder that's fantastic. I would really emphasize that people should let go of their glutes on that one because people tend to really hold on to their glutes letting go of the pelvis and letting the pelvis fall into the floor is really good cue for people. Especially people with back pain really should be emphasized because their glutes are always on they're always always always holding on to their pelvis.
Yeah I guess after you do those you to get into the wall plank and the cervical thoracic traction and yeah I do a variation of the the towel the world of towel but I do it more in the upper thoracic along the spine rather than perpendicular to the spine. There I would add a little side note that if people have back pain or they feel uncomfortable in their low back in that last position that they can bend their knees and put their feet flat on the floor or bolster their knees so that their lower backs can relax a little bit.
Yeah thank you for the video I really appreciate that and I love your gym it's a beautiful gym!
I appreciate your detailed review. :) As to why one would "fire" their glutes on the psoas stretch is because of "reciprocal inhibition" whereby the muscles on the opposite side of a joint will relax. I appreciate your feedback. Best wishes.
Dr. How many hours of sitting does the post begin to deteriorate?
Usually within the first hour!
The reverse wall plank is a killer! I only lasted a few seconds. 🤦♂ This is obviously one area where I'm extremely weak. Thanks for the tips... liked and subscribed. 👍
Yes it's a great exercise!
Will these exercises help if i have scapula winging?
They should as long as you hold them in the correct place when performing the movements.
"If that's true, this video is for YOU" - I feel SO busted right now haha! Awesome video, very helpful - thanks!!
Glad you enjoyed it! :)
Thank you, I'll try it for two weeks and then share my results
You got this!
Tell me about your result
@@umapathihiremath2030
My posture is corrected by around 80%. I'm 21 years old. I do all these exercises 4 times a day: I divide my day into
1- 8:00 - 12:00
2- 12:00 - 16:00
3- 16:00 - 20:00
4- 20:00 - 00:00
Remember, bones are constantly in the process of creation and destruction, so you can correct your posture even until you are 50. In the worst case, this process to correct your posture will take a maximum of 3 years.
Hey man I’ll def be doing this. I’m a 15 year old with anterior pelvic tilt and rounded shoulders. It’s been ruining my
Personality and confidence. I’ll be trying this out.
Also
Do u have any tips for me? Because I am just 15 and I have an anterior pelvic tilt. I don’t know a single kid with posture issues like mine. So that’s why I’m a little anxious. Pls do give some tips
I'm sure my video will help you...also explore my channel for more videos that you may find helpful. All the best!
Bro, I have a upper middle back pain , exactly in between . What exercise should I needs to do
th-cam.com/video/v-WFEd9JnI4/w-d-xo.html
Great, do it Daily 👍🏻
Yes!
What if you can sit on both knees? I had a knee replacement three weeks ago
You may need to either wait for further healing or you can try doing it on a soft surface. Best wishes.
Hello doctor, my English is not very good, we should only continue this exercise for 14 days, thank you
Not at all...14 days to a noticeable improvement, but continue is as long as you want to at a lesser frequency to maintain good posture. Best wishes!
On my 3rd day challenge & still no improvement but I will continue till the end
You got this!
I'm from India it is very helpful
I'm glad you enjoyed my video. :)
Thank you for your expertise. Much appreciated 🙏
Glad it was helpful!
If I do this twice a day, is it a good idea to do the first one after waking up?
Yes, however not immediately after rising, as your joints will be stiff. Warm up with a walk first. Best wishes.
Thanks Doc, new subscriber here. I have a question, I have this a neck problem on my left side and on the base of my back neck. I open my mouth so i can have air. What exercises I can do ?
Welcome...it's hard to say without examining you, but start with this video. Best wishes.
Can this fix APT in 14 days?
Good video btw ❤
Is it possible to get rid of neck hump with only exercises? Before I start, I wanted to know if by doing exercises and with a good diet i can burn this fat. (I had a poor posture for many years ) I don't see many successful cases, just people starting doing it, so I'm kind insecure.
It can improve with exercises, but if you want the best and most quickest correction, please follow my videos on neck hump, weight loss, and it would be best to get some professional help at your local corrective care chiropractor. Best wishes.