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How To Correct Your Posture - 5 Home Exercises To Fix Your Posture

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How To Correct Your Posture - 5 Home Exercises To Fix Your Posture

Poor posture can result in neck pain, shoulder knots/tension, and headache pain. As a physical therapist these are common complaints I treat in my clinic - oftentimes these issues correlate directly with a person's posture. Today I'm sharing 5 of my favorite exercises you can do at home to help correct these postural issues.

Here's an Amazon link to my favorite foam roller:

DAILY STRENGTH TRAINING ROUTINE AT HOME:

6-MINUTE POSTURE CORRECTION WITH A FOAM ROLLER:

HOW TO ELIMINATE MUSCLE KNOTS IN YOUR NECK, SHOULDERS, AND BACK:

BEST EXERCISES FOR UPPER BACK PAIN


As a physical therapist, I treat many posture related problems.

The thing is – people don’t come in to my clinic complaining of “bad posture“. People come into my clinic complaining of the symptoms that are typically associated with bad posture. Neck pain, knots in your upper shoulders, headache pain, etc. are typically related to poor posture.

These are the complaints for which people typically seek Physical Therapy help; little do these patients know how many of them wouldn’t be in any pain if they just spent some time addressing their posture!

Today on Tone and Tighten I wanted to discuss these postural issues – specifically what is poor posture, why you developed it, and some simple exercises you can do to correct this problem.

What is it?

Poor posture is typically characterized by what we refer to as a “forward head and rounded shoulders“ posture. When you stand up straight and tall, if I were to look at your profile from the side your ear should be directly located over the tip of your shoulder. Your sternum/chest should be pointed up with your shoulder blades sent back. This is what “good“ posture looks like.

In this position, gravity holds your head squarely on top your neck with very minimal muscle activation required. This results in minimal tension, decreased muscle knots, and decreased muscle activation.

Now let’s take a look at the implications of bad posture…

Again, bad posture is typically characterized by a “forward head and rounded shoulders“. Forward head refers to the position of your head relative to your shoulders. It simply means that if I were to look at your standing posture from the profile view your ear would be out in front of the tip of your shoulder.

This typically causes a “rounding“ forward of the shoulder blades and an increased visible “hump“ in the upper back.

In this position, your head is not in an ideal anatomical location. Gravity would cause it to flop forward if not for some muscle activation to hold it up. So to prevent your head from flopping forward you must activate the muscles in your neck and upper shoulders.

15–30 minutes at a time this might be OK, but when you spend 8 – 12 – 16 hours in this position, those muscles can get extremely fatigued.

The result is increased tension in your neck, pain with movement, stiffness, knots in your upper shoulders, and even headaches.

So what do we do about it?

The muscles in your body are highly adaptable to stresses placed on them or removed from them.

Our forward head and rounded shoulders posture typically results in what we refer to as an “upper cross syndrome“. The muscles through the front of your chest and back of your neck get tight while the muscles through your upper back and front of your neck get stretched out and week.

The treatment for this poor posture issue is to basically reverse our “upper cross syndrome“. We need to stretch where it’s tight (upper chest, front of the shoulders, and neck) and strengthen where it’s weak (rhomboids and middle traps – between your shoulder blades).

Here are 5 of my favorite exercises to help you overcome these problems. Push “Play” on the video above for a detailed description of the principles discussed in this post including an explanation of the following exercises.

Remember – oftentimes you don’t feel “poor posture”… but you certainly feel the effects from it. If you carry a large amount of tension in your neck and shoulders, get neck pain regularly, or experience tension headaches – your posture certainly could be playing a role in that.

Performing these exercises regularly will help to improve your posture. In fact many of my patients notice a significant improvement in about a month; it might be up to 3 months to see a remarkable improvement (it took your body a long time to develop poor posture; it’s going to take some time and effort to reverse this problem). You have to be diligent and consistent, but I know these can help you out!

How To Improve Your Posture

Fitness Expert discusses the ways you can test your core strength and stability. Find out how you can increase your core strength and get a healthy spine to get rid of the ache in your back.
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Perfect Posture Workout Video. Effective 8 minute corrective exercise routine to help stand tall.

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Join fitness pro Caroline Jordan for a quick, effective exercise routine to help improve posture. These exercises relieve chest tightness, strengthen upper back muscles, and strengthen your core. Challenge yourself with this series of flys, back raises, and bird dogs. This workout doesnt require any equipment and is perfect for at home or traveling workouts.Choose to work these exercises into your routine regularly, repeat the exercise video until you stand up tall with perfect posture!!

Do you slouch in your office chair at work? Are you starting to notice rounded shoulders with your neck protruding forward? Do you stand up at 5 P.M. and feel like your back resembles a question mark? If you answered Yes to these questions, you are part of a growing trend of people who experience postural problems from our culture's constant state of sitting.

Slouching throughout the day forces chest muscles to tighten, which in turn pulls the spine forward and rotates the shoulders inward, all while weakening the muscles of the upper back that aid in posture. In other words, you start looking like a hunchback and may experience pain in your neck, lower back, and even arms and legs.

Not only can poor posture have negative effects on your physique (increased belly fat, double chin and varicose veins), it can also have serious implications on your health (heart strain, pinched nerves). Plus, if you're a go-getter, posture is a must! In today's culture, good posture communicates confidence, alertness and strength. All of these are key traits of success.

Follow a balanced exercise program like this workout video that incorporates corrective exercises for good posture. The good news is that Postural Kyphosis, the clinical term for this condition, is completely reversible. This corrective exercise workout can relieve chest tightness and strengthen your upper back muscles to help you look more like superman and less like a hunchback. Choose to work these exercises into your daily life a few times per week until your posture is improved. And of course before starting any exercise program, be sure to consult with your doctor.
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Always check with your doctor before beginning any workout routine. Practice mindfulness and stay smart - take care of your body and do whats right for you! Heres to health and a long life :)
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Caroline Jordan Fitness its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Caroline Jordan Fitness makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

3 Exercises to Improve your Posture

Dr. Stephanie Idjadi, DPT demonstrates three exercises that can help improve your posture and aid in decreasing your scapular winging (when your shoulder blade protrudes from your back).

Reddy-Care Physical & Occupational Therapy


Established in 2003, Reddy Care Physical Therapy has been featured on the Inc. 5000 list of the fastest growing companies in the country for the past four years and counting. Our physical therapist owned private practice offers stability and growth for every employee. We not only bring talented people together but collaboratively take courses to team build and invest in our employees’ professional development.

From the very first day, our employees are given personalized on boarding, modern work spaces and the most up to date technology to create an ideal staff/patient interaction. We strive to foster an enthusiastic and productive company culture so our Physical Therapy team care provide effective client care aimed at attaining improved clinical results.

Our vision is to continue to establish outpatient facilities, in-home therapy and courtesy transportation. Our goal is to expand our company to a national platform to revolutionize the way patients access outpatient therapy.

Great Neck Location:
Reddy-Care Physical Therapy
475 Northern Boulevard, Suite 11
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Tel. (516) 829-0030

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Chin Tuck Exercise - Nice Before and After Posture

You can actually realign your entire body just by moving your head. One of the most effective posture exercises is the basic chin tuck. You can reverse the effects of Text Neck and gravity by retraining your body to stand long and tall, with the simple chin tuck.

Get Some Posture Swag 👉

DISCLAIMER
👉 Health information presented in this video is intended as an educational resource and should not be used for the diagnosis or treatment of medical conditions. Results may vary. Consult your physician or health care professional if you have any chronic or recurring conditions and before trying the exercise in this video.

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Posture Videos is the best online source for improving posture. We teach you everything you need to do to correct your posture. Come meet our resident posture doctor:
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1. Posture School: 1-Month Free Trial 👉
2. How long to fix my posture? 👉
3. Forward head posture 👉
4. Meet Dr Paula 👉
5. Posturecise Crash Course 👉

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Exercise to improve hunchback posture forward head carriage correction

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FIX Forward Head Posture! (Daily Corrective Routine)

Forward head posture (also known as “text neck”) is not something you should just ignore as it can have a major impact on your aesthetic, long-term health, neck pain, and even affect certain lifts your performance in the gym. Luckily, forward head posture correction is simple given that you perform the proper exercises and stretches. When it comes to the forward head posture “fix”, you need to focus on two things; stretching/massaging the muscles that have become shortened and using exercises to strengthen the muscles that have become weakened. Although I wouldn’t call it a quick fix to forward head posture, given that you perform what is shown in this video daily and stick to the stretches/exercises consistently you’ll see major improvements pretty quickly. I suggest taking a picture of your forward head posture before starting the routine, and after a week or two in order to track your progress.

If you guys enjoyed the video then don’t forget to give it a like, leave a comment, share it with your friends and subscribe to my channel. I really appreciate the support you’ve all shown me, it helps motivate me to continue doing this and putting out quality videos.

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Fix "Hunchback" Posture in 10 Minutes/Day (Daily Exercise Routine)

Hunchback posture is becoming more prominent nowadays due to increase technology use and time spent sedentary. But this hunched posture (also known as upper crossed syndrome, rounded shoulder posture, or kyphosis) isn’t something that should simply be ignored because it can increase your risk of injury in the gym and negatively affect your strength in key lifts like overhead pressing movements and the bench press. In this video I will be addressing the muscles that cause these postures, and show you corrective exercises for bad posture. Although most people have an idea as to how to fix hunchback posture, they don’t perform the right exercises nor do they perform the right exercises in the right fashion in order to strengthen the weakened muscles and lengthen the tightened ones.

The main muscles that cause round shoulder posture by pulling the shoulders forward are overactive front delts, pecs, and upper traps. Equally as important are muscles that are weakened and no longer pull your back into its upright position, which are most commonly the lower traps and rhomboids. Perform the exercises (wall slides, prone Y’s, foam rolling, shoulder dislocations) I discuss in the video daily with correct form, and you will start to see a huge difference in terms of fixing your bad posture.

FOAM ROLLER LINKS:
(the one I used in this video)
(a better quality one)
*these are affiliate links and I will receive a portion of the sale through these links*

Thanks for watching and as always please like, comment, and subscribe to my channel for more content! You can also follow me on Instagram at @Jayethierfit

7 Easy Exercises to Correct Head Forward Posture

Famous Physical Therapists Bob Schrupp and Brad Heineck present 7 Easy Exercises to Correct Head Forward Posture. Make sure to like Bob and Brad on FaceBook

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How To Fix Your Posture In 3 Moves (Permanently)

Famous Physical Therapists Bob Schrupp and Brad Heineck present
How To Fix Your Posture In 3 Moves (Permanently).

***Update*** The Bob & Brad Workout Wall Anchors are currently available on our website. Order now and get a bonus anchor (for a total of 4)!
Order here: store.bobandbrad.com

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Brad’s Book “Martial Arts Manual: For Stretching, Strengthening, Prevention, and Treatment of Common Injuries” is also available on Kindle.

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FIX ROUNDED SHOULDERS! – 4 Life Changing Posture Stretches

This video is an excerpt of The 30 Day Posture Makeover, a 3 hour video series that is available as a DVD, digital download or app.

See more free videos, buy our book, DVD or digital download at


iPhone app


Addroid app


Want to change your posture but not sure where to start? This video series is for you! Good posture is not about forcing yourself to sit up straight, it’s about creating life long habits that promote health, comfort and relaxation.

In this video series, you’ll learn everything you need to know about ergonomics and healthy posture so that you can attain long lasting results. At first it takes a little work, but with our coaching you will find that healthy posture feels good and it’s ultimately more comfortable.

How it works:

This revolutionary posture makeover method has more than 3 hours of video and over 100 stretches, exercises and ergonomic tips. Each day for 30 days you watch a short video that gives in-depth coaching on a different aspect of posture, plus a mini stretch and exercise session that is designed to open tight posture muscles and strengthen weak ones.

How to fix hunchback posture in 3 minutes

Got hunchback posture? Learn a simple, convenient exercise to correct hunchback posture!

The Hunchback Fix:
FREE Posture Primer ebook:
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HELPFUL POSTURE VIDEOS



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Coaching (in-person and online):
Free Exclusive Shoulder Tips:
Roll & Release (be your own massage therapist!):
Healthy Hips 1:
Free Exclusive Anterior Tilt Videos:
The FAI Fix:

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Support us on Patreon!

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ABOUT THIS VIDEO
In this video, Matt demonstrates a convenient exercise to get rid of hunchback posture.

Using this exercise, you can train the muscles of the mid and upper back to achieve and maintain better posture. This exercise can help you with your hunchback (kyphosis) and forward head posture.

As with any exercise, this must be done regularly and consistently to get results that last. How long it takes will depend on how bad your posture is to start with and how much your daily habits put you in bad posture. In general, we recommend holding the position for 2.5 to 3.5 minutes and doing the exercise once or twice a day (more if your body responds well to it). If you spend a lot of time in a hunchback position or you find this exercise extremely difficult, you may need to do it more than someone who has less kyphosis.

If someone has a good overall lifestyle that allows them to stay out of bad posture for longer periods, they may need to do this very little.
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Fix Bad Posture in 10 Mins | 4 EASY EXERCISES to CORRECT Your Posture

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Here are the Best Exercises to Fix Bad Posture like Forward head Posture and Rounded Shoulders.

If you have been suffering from bad Posture due to desk jobs or bad sitting habits, you might start feeling pain in your Lower back, Neck or Shoulders. More or less you can get rid of Lower Back Pain or any other pain by Improving your Posture with these Easy 4 Exercises

Here on this channel I give Fitness Tips in Hindi regarding some of the most confusing topics of Bodybuilding, Muscle Building, fat Loss and general Health problems.

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Forward Head Posture - 30 Day Posture Makeover

This video is an excerpt of The 30 Day Posture Makeover, a 3 hour video series, which has over 100 stretches, exercises and ergonomic tips. Available as a DVD, digital download or app.

See more free videos, buy our DVD or digital download at


iPhone app


Addroid app


Want to change your posture but not sure where to start? This video series is for you! Good posture is not about forcing yourself to sit up straight, it’s about creating life long habits that promote health, comfort and relaxation.

In this video series, you’ll learn everything you need to know about ergonomics and healthy posture so that you can attain long lasting results. At first it takes a little work, but with our coaching you will find that healthy posture feels good and it’s ultimately more comfortable.

How it works:

This revolutionary posture makeover method has more than 3 hours of video and over 100 stretches, exercises and ergonomic tips. Each day for 30 days you watch a short video that gives in-depth coaching on a different aspect of posture, plus a mini stretch and exercise session that is designed to open tight posture muscles and strengthen weak ones.

How To Fix Forward Head Posture - 3 Easy Exercises (From a Chiropractor)

Learn what forward head posture is and why it causes pain. Grab the PDF of 5 exercises to fix your fwd head posture now:
Dr. Oliver, Chiropractor, will also provide you with 3 easy to do forward head posture exercises that you can do from anywhere. Do these exercises everyday to help bring your posture into the right alignment.


Visit our website:
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Osteoporosis Exercises for Spine Strength and Posture

Osteoporosis exercises for spine strength and posture with Physiotherapist Michelle Kenway from These osteoporosis exercises strengthen the middle back and aim to improve bone health and prevent osteoporosis vertebral fractures by improving your posture and spine strength.

These exercises for osteoporosis help you improve your posture and strengthen your postural muscles to help you stand tall and prevent slumping forwards. The specific strengthening exercises for your middle back promote good posture, improve bone health and reduce the likelihood of osteoporosis related vertebral fractures of the middle back

For more osteoporosis exercises see Michelle's You Tube video on osteoporosis exercises for hip strength at or refer to Michelle's Bone Fit for Beginners DVD

Fix Your Upper Back Posture In 6 Minutes With A Foam Roller

How to correct your posture, decrease neck pain, and relieve upper back discomfort in just six minutes a day! You will love these foam roller exercises you can do at home to improve your posture and decrease your pain. (Keep reading below for the link to my favorite foam roller)

Don’t have a foam roller yet? Here is the link to the one I recommend (used in this video):
(6 inch diameter and 36 inches in length)

===============================================
HOW TO CORRECT YOUR NECK AND SHOULDER POSTURE:

BEST EXERCISES FOR PINCHED NERVE IN NECK:

HOW TO ELIMINATE MUSCLE KNOTS IN YOUR NECK AND SHOULDERS:

HOW TO CRACK YOUR OWN NECK AND BACK AT HOME:
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Poor posture can be a root cause for many issues we experience every day. Tension headaches, neck stiffness/pain, limited shoulder mobility and pain, and upper back pain are just a few of the common side effects resulting from poor posture.

WHAT IS GOOD POSTURE AND WHAT IS BAD POSTURE?
In its simplest terms – when I talk about “good posture“ I mean that if I were to look at your profile (look at you from the side) your ear should be straight over the tip of your shoulder. “Bad posture“ is when your head sticks forward, your neck starts to round, and your shoulders start to slump forward. Most of the time this is due to gravity, tight muscles in the front of the chest and shoulders, and weak muscles in the back and between the shoulder blades.

HOW DO I GET POOR POSTURE? WHAT ARE THE CAUSES?
As human beings, our whole world is in front of us. Think about it - from working on a laptop and checking your phone to prepping meals reading a book - most of what we do is in front of us and slightly lower than our head. This causes our shoulders to round forward, our necks to round forward, and our ear to come way out in front of our shoulder.

BEST STRETCHES AND EXERCISES FOR POOR POSTURE
The best stretches are those whose primary purpose is to reverse the posture listed above. That means we need to get our heads back over our shoulders and stretch the area that gets tight (through the front of our chests and shoulders). This is the purpose of the foam roller exercises demonstrated in this video.

ONE MORE IMPORTANT NOTE
Postural issues take A LONG TIME to develop. You're not going to develop these problems overnight. It takes months and even years for functional and structural changes to occur. That said, it takes a long time to correct the problem as well. It takes consistency. It takes patience. Focus on performing these regularly and don't be disappointed if you don't see long-term results immediately. Just stick with it, trust the process, and I promise you'll get better.

THE BEST FOAM ROLLER EXERCISES TO CORRECT YOUR POSTURE
All exercises are performed laying on the foam roller with the roller running from the bas of your skull to your tailbone. They are performed for 2 minutes each according to the directions indicated in this video.
ALL EXERCISE SHOULD BE PERFORMED PAIN FREE! If you experience any shoulder pain with these please stop them immediately and consult you local doctor or physical therapist for an individualized treatment plan that's right for you.

1. Overhead reaches - feel a good stretch through the front of your chest and shoulders; hold 10 seconds and then repeat.

2. Jacks: slow and consistent movement up and down through as much range of motion as you're capable of.

3. Alternating overhead: slowly and consistently alternate lifting your right arm and then your left arm overhead.

Poor posture can be a contributing cause to other pain symptoms and discomfort. But it doesn't have to be! There's a lot that the right stretches and exercises can do to correct this problem and help minimize your discomfort.

Be sure to LIKE this video, COMMENT down below, SHARE this video on your social media, and SUBSCRIBE to our channel if you haven't done so already!

How long does it take to fix hunchback posture?

Wonder how long it takes to fix hunchback posture? Find out the simple answer in this video!

The Hunchback Fix:

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ABOUT THIS VIDEO

In this video, Matt answers the question how long does it take to fix a hunchback? Based on his own observations training clients and his own history with fighting hunchback tendencies, he gives you an honest and truthful answer about fixing your hunchback posture.
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5 Exercises To Fix Rounded Shoulders Posture (Long Term Fix)

Do these 5 exercises to fix your rounded shoulders posture long term. You need to both release/stretch the tight muscles, and activate the weak/underactive muscles. Get 3 more posture correction exercises here:

How To Fix Lower Back Posture

Do you have lower back pain? Do you have a larger than normal curve in your lower back? The problem may be your posture!
This is a common condition known as anterior pelvic tilt posture. Most often it is brought on in individuals who spend much of their day sitting and is caused by tightness in the hip flexors and low back muscles and weakness in the abs and glutes.
Today we're talking all about this sway back posture - what it is, why you get it, and (most importantly) what you can do to correct it!

OTHER VIDEOS YOU MAY FIND HELPFUL

BEST EXERCISES FOR TIGHT HIP FLEXORS:

6-MINUTE POSTURE CORRECTION WITH A FOAM ROLLER:

HOW TO CORRECT YOUR NECK AND SHOULDERS POSTURE:

STABILITY EXERCISES FOR LOW BACK PAIN:

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